05/21/2024 - Swamp - Warmup for the Murph
Disclaimer was given! Warn up: Arm circles 10 front 10 back oyo, Merkins 5 ic, toe touch stretch center, left and right, grass pickers 10 ic, slow squat 5 ic,…
Pax: Dutch Oven
04/30/2024 - Swamp - Say it with your chest
There were 3 for a nice and easy 2 mile run EBS. Disclaimer was given and accepted by all. Warm-o-Rama Reach for the Stars, OYO Neck Rolls, 5/side, OYO Trunk…
04/16/2024 - Swamp - Persistent and Consistent
Warm up: huggy bears, IW, Toy Soldiers, side lunge, squat, shoulder taps, mountain climbers, merkens, SSH Thang: 10 Exercises per round, 10 Reps per exercise (cadence). Run a lap…
04/09/2024 - Swamp - MOVE THOSE BENCHES
Disclaimer was given and accepted! Went through a few warn up exercises then a mosey around the circle. We circle back up by the pavilion filled with benches. The pax…
04/02/2024 - Swamp - Solid to the Core
It was wet one at the Swamp this morning but no one came to leave dry and clean. All accepted the disclaimer. Warm-a-Rama (10 Count) In cadence Lap around the…
03/26/2024 - Swamp - Crowd Source Beatdown
EBS- 4 for 2.7 miles. Hills, Hills, Hills! WARMUP: Stretch Right, Center, Left, Casey Cassums, SSH (20 IC), Merkins (15 SC), Slow Abe Vigotas (10 IC), WGS THE THANG: …
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…
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…