Give me a 10 count……

  • Workout Date - 02/20/2013
  • Q In Charge - One Direction
  • The PAX - Nippler, IceMan, Brady, Spurrier, Brown Liquor, SlimFast, WiFi, Double Fault
  • AO -

9 SwampRabbits braved the cold and the gloom this morning!


The Thang:

SSH x 30

Mosey to the parking garage and up the first set of steps

Imperial Walkers x 20


Plankorama…..with a twist

All nine guys down for plank hold.  While each guys holds, every PAX individually runs to the top of the stairs and back.  Next guys goes on his return. We did this with each guy and then ran through the sequence in the other order again.  Can you say CORE…….and FEBA!  This started to hurt.

Downward Dog hold for a 20 count. What is this, YOGA???

Carolina Dry Docks x 10 then everybody to the top of the stairs and into the parking garage.

ELEVENS!  Squats on one end of the sprint, Merkins on the other.


Line up for sprints…..the length of the Garage……about 60 yards.  But wait, sprint half way, then lunges to the wall.  Repeat on the way back.  The second time down, we sprinted and side squatted.



This time, each rabbit runs the length of the garage and back while we………..wait!

On  your feet for…….one more sprint to the wall!


Burpees x 5, Peter Parker’s x 5, Merkins x 5

Burpee pyramid (5,4,3,2,1 with 1 Merkin between each set)


6 MOM (flutters, dollys, bicycles, LBCs, and the “still ugly” dead cockroaches)

SSH X 25





I did not mention the “10 counts” as they occurred because it seems like we took a million of them.  That may be that the Q just had a bad day.  My Goodness!

T-claps to WiFi for being the WarDaddy….AGAIN

…….and to Brown Liquor for being the WarBaby…..not so much!

Today we had Southern Fried CORE and Deep Fried LEGS!

Next workout is this Saturday at 07:00 at Legacy! EH a bud and bring them out!  Looking to break 18!


Aye & Smoke Boots!

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