- Workout Date - 10/14/2014
- Q In Charge - Earthmover
- The PAX - Holla, THE Hardhat, Grit, Bobby Bouchet, Samsonite, Zima, Updike, Spongebob, Iceman, Earthmover
- AO -
10 PAX braved the threat of bad weather and ventured out for some Early Edition pain. The weather never materialized but YHC stuck with his weatherproof plan.
SSH x 25 IC
LBAC x 10 forward and backward
IW x 20 IC
Mosey down Broad to River Street and back around on Swamp Rabbit Trail. Cross the bridge over the Reedy to the Wyche Pavilion. Count off into 4 groups for #DeathStar Workout. Tclaps to Dunphy at F3Chapel Hill who broke this out at #Bastille one day when I posted there. I’ve brought it to the Swamp Rabbit Pax.
Start in middle of the Pavilion. Bear crawl out and back to each corner of the Pavilion. Perform different exercise in each corner. 25 LBCs when you get back to the middle before moving to next corner
Corner 1- 10 double merkin burpees
Corner 2- 30 squats
Corner 3- 15 Werkins
Corner 4- 15 WWII situps
Plank up till everyone finished. Rinse and repeat
Merkin pyramid to 10. 1 merkin, then 2, then 3…up to 10 then back down IC. Hard way to get to 100 merkins…#smoked
Head over to amphitheater steps.
20 box jumps
20 prisoner squats
5 each leg RDL
Mosey back around Peace Center to Broad. Backwards run up hill on Broad and finish up back at home.
5 Merkins IC
-Anderson launch this Saturday. EC has the Q. If you want to caravan down there meet at Greenfields and will depart at 6:10 sharp
-F3Connect this Thursday at Fried Green Tomatoes
-2ndF family cookout November 1 4-8 pm at Acadia subdivision clubhouse. $5 per adult and bring covered dish and BYOB. Reply to Swamp Rabbit email to RSVP. Be on lookout for survey for Swamp Rabbit awards to be given out at the cookout
-February 2015 Drifter 6K trail run sign ups. Take advantage of F3 discount and get some great swag
-Tclaps to Aloha and Amelia for 2nd and 3rd finish at Body Weight Beast competition last weekend.
Great work all around today! See you in the gloom!