03/19/2024 - Swamp - Training with Buckets
Conditions- Cold low 30’s and windy, perfect morning for a beatdown EBS- 4 HIMs for a 2 mile run around Macungie. Start on Time Disclaimer agreed by all (happily I…
AO: Swamp
03/12/2024 - Swamp - We’re Called to Spur Each Other On
We’re Called to Spur Each Other On Theme from Hebrews 10:24-25 “And let us consider how we may spur one another on toward love and good deeds, not giving up…
03/05/2024 - Swamp - Grab Bag Coupon Beatdown
45 deg F, damp and misty morning in the Gloom. 5 core principles given and accepted. Warm-Up: std Heisenberg 10 warm up exercises Station #1: Parking Lot 100 combined Merkens/Rifle…
02/27/2024 - Swamp - Training like a Spartan!
Conditions: low 40’s, dry, clear, and perfect for an Early Bird and beatdown. Early Bird Special- 5 for a new hilly route. 2.4 miles. A little lost, but found an…
02/06/2024 - Swamp - Speed-Muscle Builder Beatdown
5 core principals given, disclaimer, quote balmy 26F in Gloom, clear skies, crescent moon… Warm Up: Huggy bears Squats Moroccan Nightclubs Imperial Walkers Alternating Side Lunges Toy Soldiers Merkens Mountain…
01/30/2024 - Swamp - Another Plank in the Wall
Conditions: Cold (Low 30’s) but clear and dry EBS: 4 for a 2.7 miles run. Chasing Downsize around Macungie, again! Start on Time Disclaimer agreed upon by all. Warm-Up: Mike…
01/23/2024 - Swamp - Ladders
Disclaimer was given and accepted Warm up: overhead claps, and imperial walkers, toy soldiers, monkey humpers, Peter parker’s, downward dog stretch, Carolina dry docks, arm circles, Mountain climbers, Mosey around…
01/09/2024 - Swamp - 2:1 HIIT 12 Station Beatdown
Pleasant 30F morning in the gloom, 9 pax for disclaimer, 1 late causing penalty burpees at end. Leadership verse of the day: Do nothing out of selfish ambition or vain…
01/02/2024 - Swamp - Knievel’s Naked Q
Disclaimer verbally accepted by all. Warm-up: IC x 10 – huggy bears, raise the roof, Abe Vigodas, Peter Parkers, Goof balls, Freddie Mercury, SSH, monkey humpers. Mosey around park to…
12/26/2023 - Swamp - 12 (More) Days of Christmas
Conditions: Cool (mid 40’s), but clear. EBS- 4 for a brisk 2 miles (Lilo, Spoiler, Dr. Seuss, and Slice) Start on Time Disclaimer and 5 core principals agreed to by…