Intro: This week is Beast Week in F3 Summerville/Goose Creek. Today was the running of the monthly fitness test at The Ditch known as The Swampfox. There was a double down opportunity so we had to start quick and finish a little early for those that wanted to Double Down to the Jones.
Conditions: low to mid 70s, no precipitation, humid
Shortcake Special (Before the BC): none
Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.
grab a block, head over to the walking/running path
TTT x15 IC
The Ditch’s Swampfox Fit Test
20 Burpees OYO, 20 V-Ups OYO, 20 Squats w/block OYO, run to the White Posts then run back (this is 1 round). Rinse Repeat. If you complete 5 rounds of this you will have completed 100 reps of every exercise and ran 2 miles. Running to the white posts and back is roughly 0.4 miles.
- Doctor Octopus: 7 rounds
- Sophia: 5 rounds
- Bedpan, Gypsy, TKO: 4 rounds
- Masterload: 3.1 rounds
- JoJo, Friar Tuck, Beanie Baby: 3 rounds
- Gallagher: 2.5 rounds
- Hacker: 2 rounds
6 Minutes of Mary:
Beanie Baby, Doctor Octopus, Friar Tuck, Sophia, Gallagher, Masterload, JoJo, Hacker, Bedpan, TKO, Gypsy
July 4th Convergence 0600 at the Ditch. Tonight was some 2nd F at Hero’s on Red Bank Road. Doctor Octopus is having a July 4th afternoon party.
Pledge of Allegiance: did this
Led by Bedpan
Did the Swampfox from 5:03 to 5:37am to give some time for those that wanted to double down (including myself). It was just as generously terrible as last time. Great push guys!