Intro: Today was the running of the monthly fitness test at The Ditch known as The Swampfox.
Conditions: low 70s, no precipitation
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
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.
- Tinder: 5 rounds (modified…no burpees)
- Bedpan: 4.4 rounds PR*
- Prayer Request, Beanie Baby: 3 rounds
- Hacker: 2 rounds
6 Minutes of Mary:
Beanie Baby, Hacker, Bedpan, Tinder, Prayer Request
2nd F @ Hero’s tonight 6:30pm. 8/10 will be the Goose Creek High School donation ruck (donate dryer sheets, clothes, detergent etc.)…get in touch with Redo (Marc Flores) if you need more info. Carnes Crossroads evening workout will begin on 8/6 6pm. Men’s Hike interesting meeting is at Freedom Church 8/4 6pm.
Pledge of Allegiance: did this
Led by Bedpan
Devo: led by Bedpan. Discussed that if you want something, GO FOR IT. Talked a lot about how Old Flame decided he wanted a change in his life and look where he is now. It’s just a matter of deciding you want something and sticking to it. All it takes is the will and mental toughness to keep you going.
Did the Swampfox from 5:03 to 5:41am. It was just as generously terrible as last time. Great push guys!