Lift Heavy, Sprint Fast, Be Awesome

Lift Heavy, Sprint Fast, Be Awesome

Due to extenuating circumstances such as the first week of summer vacation for most schools, and the launch of a seasonal hill running based, horribly named workout elsewhere in South Charlotte, four men were left to do the work of twelve.  After checking and re-checking for the usual Foxhole regulars and irregulars, we commenced the lifting and sprinting and other endeavors more masculine than a shirtless Vladimir Putin riding a bear through a Greco-Roman wrestling tournament.

Warmup:

• 20 SSH IC
• 20 kettlebell swings
• 20 Mountain Climbers IC
• 20 kettlebell swings
• 10 Merkins left hand on bell IC
• 20 kettlebell swings
• 10 Merkins right hand on bell IC
• 20 kettlebell swings
• 20 Plank Jacks IC
• 20 kettlebell swings

To the soccer field for assorted awesomeness:

Line up on the goal line for 20 kettlebell swings, 5 clean & press each side, 5 goblet squats, AYG to the other goal line.  Once everyone arrives, 10 merkins and 20 LBCs and recover back to the bells.

Repeat for a total of 5 rounds, each round dropping the clean & press by one, so a round of 4, then 3, 2, and 1.

Back to the launch lot for some hateful nonsense, both of the exercise and gaseous varieties.  Three rounds of a complex consisting of 5 Sots presses each side, 20 weighted crunches, 5 overhead squats each side, and 20 flutters with bell pressed above the chest.  Bits of swings and deadlifts mixed in for good measure.  During one of the rounds of crunches, a particular member of the PAX released a noise from below that sounded like what YHC imagines a donkey being strangled in a puddle of mud must sound like.  It was both vile and impressive.

Finish with 100 kettlebell swings because the kettlebell swing is one of the best exercises on the planet and everyone should do a lot of them as often as possible.

NMM: Several months ago Voodoo put me on the Q schedule but was apparently too busy and/or worn out from a weekend reunion-ing with Virginians and hobnobbing with retired quarterbacks who never won a Heisman trophy and whose alma maters have not beaten the University of Alabama in football since the iPhone has existed.  Speaking of horse faced big dumb animals, it appears that Monday workouts over the summer may suffer from the temporary insanity of running around an eclectic neighborhood full of dog ladies, naked men, and flag poles.  Note: YHC will have the honor of taking the 2017 edition of that horse out behind the shed and putting a bullet in it on 8/28/17.  It will be a spectacle since it takes a meathead to make a running workout fun.

Announcements: Area 51 workouts are collecting food items for the Calvary church food pantry so please make an effort to help out.  Fat Camp is switching from a 5:15 launch to a 5:30 launch.