For the second week in a row, the men of Foxhole took to the covered area behind Elon Park Elementary to dodge the elements. The great thing about KBs is you don’t need a lot of real estate to get the job done. Here is what we did.
The Thang: Loosen up with some halos and prying squats then warm up with: 5 two hand swings, 5 merkins, 10 two hand swings, 10 merkins… 15 of each, 20 of each.
Form 3 stations – one with 2 bells, one with 1 bell, one with no bells.
Set 1 = Double bell squats, one bell Good Mornings, backward lunges with no bell. 45 seconds on, 15 seconds rest, rotate through and repeato x3.
Set 2 = Double bell cleans, one bell overhead press, merkins. 30 seconds on, 30 seconds rest, rotate through and repeato x3.
Set 3 = Double bell plank for “toy soldier” (lift feet off the ground in alternating pattern), one bell flutter presses, no bell full situps. 40 seconds on, 20 seconds rest, rotate through, repeato x2.
Snatches: 10, 8, 6, 4 each side (10 count after each set).
Hammer curls x15, KB merkins x 10, Curls x15, Upright rows x 15…. and we’re done.
Announcements: Sign up for Joe Davis Run.
Moleskin: Thanks to Voodoo and Wild turkey for making it out in the tough weather. Second week in a row that Foxhole was a quagmire… no fun but we made it work. Pleasure as always to lead.
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