Mulan

Mulan

A nice balmy morning at this AO was the perfect setting for this upper body beat down. 11 shivering Pax showed their dedication by coming out to test their mettle.

Warm Up:

Mosey for one lap around the parking lot then circle up.

SSH IC x 25

3 count merkins x 10

Windmill x 10

Thang: Man-makers were on the menu this morning. But because not everybody knows what a man-maker is, YHC felt it was neceassary to go step by step, one move at a time to make sure all the Pax had a thorough grasp of this complex move. For the benefit of the reader, allow me to explain. A man-maker consists of a merkin, renegade row, clean, squat, and overhead press in sequential order, usually with a dumbbell or two.

The instructional break down of this move was divided into 5 segments with 5 pull-ups and one lap around the lot in between segments.

1. 50 merkins
2. 40 merkins + 10 renegade rows each hand
3. 30 merkins + 10 rows + 10 cleans each hand
4. 20 merkins + 10 rows + 10 cleans + 10 goblet squats
5. 10 merkins + 10 rows + 10 cleans + 10 goblet quats + 10 overhead press each hand

After it was evident that all Pax felt comfortable with the move, we completed only 10 man-makers then finished up with 5 pull-ups and a lap.

Mary included LBC’s, Freddy Mercury, Flutters, Box cutters, Reverse box cutters, Hanging knee raise, and Rosalita.

Moleskin:

Every once in a while you hear a Pax say he passed on a workout because it was his “strength day”. Clearly he has never been to Foxhole. The strength component of this gear workout kills me everytime. Today was no different.

YHC wanted to target Chest and Back today but not exclusively. A nice mix of shoulders, core, and some cardio work made for a well rounded routine.

The crowd consisted of many of the usuals. It was a nice treat to see Bratwurst roll in (albeit late). The warm up was short and sweet and ample preparation for what was coming. Even at sub-freezing temperatures, it didn’t take long for us to heat up.

YHC finished up the first round ahead of the other Pax and was disallusioned enough to think that I could maintain my pace. But as usual, the guys at Foxhole brought their A-game and smoked me by the end. Although, much to my bewilderment, I did see Brat bringing up the rear on a lap or two. I didn’t think he was ever at the back of a run. Maybe just did it to make me feel better.

We did, however, all stick together throughout the workout. The Pax who finished the run first went back for the 6 and the next segment didn’t begin until we were all there. That’s the way George W. Bush would have wanted it.

Transitioning into Mary was a nice relief, even with Kirby’s multi-lingual 10-count as a segway. I ran out of exercises with 30 seconds left so Voodoo stepped up and finished us off. Ended with a COT and welcomed feedback from the Pax, which was mostly good. I’ll have to bring this one back again someday.