Back in the swing…

AO: Big Creek

When: 06/26/2018

QIC: Swiper

PAX (): the Body, Clyde, Whiz, Snake, Swiper, McDuff, Big Daddy

Great cool morning at the Creek with a few PAX making it back to enjoy the fun.  Clyde was fresh off of vacation and YHC returned from a 4-day combination guys weekend/work trip and we realized that it doesn’t take long to feel the effects of some needed time off!  Oh well, no better way to shake the dust off than right here in the gloom!  Here’s how she went down…


SSH x 20

Abe Vigoda x 12

Hillbillies x 15

the Thang:

Mosey around to the playground side of the kidney bean for some Dirty McDeuce:  1 upper body exercise x 25, 1 core exercise x 25, 1 lower body exercise x 25, followed by a full lap around the track.

Round 1:

Burpees (25 of these really got us out of the gate)

Big Boy sit up’s


Round 2:


Reverse LBC’s


Round 3:

Mountain climbers


Lt. Dan’s

Round 4:

Plank Jacks

Flutter kicks

Calf Raises

Strong work by the PAX on this one.  Quick 10 count and then down to the playground for some pain stations:  Alternating with 2 PAX at each station, AMRAP for 90 seconds, then 30 second rotation to next station:

Station 1:  Swerkans on the swings

Station 2:  Pull up’s

Station 3:  Step up’s on the park benches

Station 4:  Dercans on the plastic rock

Indian run back to the flag for a couple minutes of Mary:

Freddie Mercury’s

Box Cutters


-2nd F Thursday night at Cheeky at the Collection;  6:30 PM- all F3Alpha/Cherokee PAX welcome!

-2.0 Beat down this Saturday at The Zoo.  7 AM- fun activities for dads and 2.0’s followed by some doughnuts and fellowship.

-3rd F on 7/14- See Slack/Twitter for details



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