A Foxhole Fourth

A Foxhole Fourth

A perfect summer morning in south charlotte: 70, not too humid, bright moon. Solid conditions for a morning workout. YHC joined Wild Turkey for an easy 5k on the “new” loop. Voodoo came in hot and missed us, but tried to catch us on the old “loop”… didn’t happen. A couple site former site Q’s in attendance, but no throwbacks (Honey Bee, Market Timer, etc). Today marked the 4th Anniversary of Foxhole. Here’s what we did to honor that milestone:

Warmup

• SSH 20 (cadence)
• Windmill 10 (cadence)
• KB Squat 20 (civ count)
• Hot Lap around the lot.
• KB Sumo-High Pull 20 (civ count)
• Merkin 10 (cadence)
• KB Swing 20 (OYO)

Workout

Scoot down to the turf field. Everyone line up on the close sideline for some “bursts”

Burst One

• 20 swings
• 10 Squats
• Sprint to opposite sideline
• Run backwards back to line
• KB Swings until the 6 is in
• 10 count

Burst Two

• 20 sumo-high pull
• 10 KB jump squats
• Sprint to opposite sideline with the bell
• Run backwards to the line with the bell
• Flutters until the 6 is in
• 10 count (of cadence flutters)

Burst Three

• Bear Crawl with KB pull and drag to mid-field
• KB lunge to the remainder of the way to opposite sideline
• Run with KB back to the line.
• LBC until the 6 is in.
• 10 count (of cadence LBC)

Burst Four

• 10 toes to fence rail
• 10 merkins
• 10 KB jump squats
• Backwards run to opposite sideline
• Backwards runs back to line
• Toes to the fence rail until the 6 is in.
• 10 count (of slow fence to the rail)

Burst Five

• 20 sumo deadlift high pull
• 20 KB swings
• 10 KB squats
• 10 KB jump squats
• Run to opposite sideline of the 2nd field (twice the distance)
• Run back to the starting line.
• Heels to Heaven until the 6 is in
• 10 count (of cadence flutters)

Burst Six

• 10 toes to the fence rail
• 20 merkins
• KB lunge walk across the field to the opposite sideline.
• Sprint with KB back to the start.
• LBCs until the 6 is in.

Finisher

Drag the bells up to the launch, set em down next to the shovel flag. Head to the playground for some jump pulls. Jump pull is a pull-up with jump assistance at the bottom: this aids in enforcing full range of motion. Most PAX don’t have good form on pull-ups / can’t do any. This is a good way to train those muscles through the full range.

• 20 Jump Pulls OYO
• 10 count.
• 15 Jump Pulls OYO
• 10 count.
• 10 Jump Pulls OYO
• 10 count.
• 5 Jump Pulls OYO.
• 10 count.
• 1 slllloooooww L-pull-up. (up-up-up-up-holllldd–down-down-down)

DONE.

Writings

YHC has only been part of F3 for 18 months. Nearly every Monday has been spent here at the Foxhole. There have been some really brutal workouts in those 18 months; this one (for YHC) was no exception. The group that came out today showed great tenacity. After each Burst they seem to say, “that all you got ?”, so we went hard today. 8 guys today, which is a perfect number.

Wild Turkey: 2nd consecutive post at the ‘Hole and pushed it hard today. Great 2nd F in the pre-run. WT got the full 75 minutes of Foxhole goodness today, and is sure to be feeling it as he drives his clan up to Wisconsin tomorrow. Good luck with that, and we are expecting some solid Strava activity whilst you are up there.

Voodoo nabbed his same parking spot. Grabbed the same bells (though elected to leave big blue at the launch), and had a solid performance today. Even though there wasn’t much technical KB work today, the dude can still swing and pull like the best of him. We all knew the absence from KB site-Q ing was short-lived though. Word on the street, Voodoo is now site-Q at Meathead, a 0.0 gear site in the heart of A51. Way to step up.

Short Pole: From aerial view, you’d think Short Pole was the 6 today during the bursts. He was in fact the last one back on several of them, but not by much. The Reason. YHC handed him the 24kg bell today (the one with the fat handle). The rest of us were 40-50lbs today. Even a few extra bell pounds can add a ton to the exertion needed to propel it. Well done Short Pole, you get the “heavy” award today. Speaking of heavy, Short Pole has got a lot less of that going on these days. Rumor has it, he’s down to mid 190s from somewhere north of 220… #t-claps.

Soft Pretzel was next to YHC on the line today and pushed it hard and was at the head of the pack several times. This is even more impressive given that pretzel is fresh off of vacation (or some sort of travel) in which many pretzels were likely consumed.

General: is Fat. No, it is not just a Fire Hazard joke anymore. YHC’s success in the Fat Boy challenge will require me to launch various negative Ad campaigns against the General so that he begins to actually believe he is Fat, and will maybe run a little slower in the next Fat Boy challenge. This is especially critical given that General bested YHC in most of the Bursts today. General, nice work.. fatty.

Loogie pushed hard until he succumbed to his injuries and had to leave. He showed a tremendous amount of support and his presence, as a former site Q, was much appreciated.

Fire Marshal Bill was out front today on several of the Bursts, and continues to dominate gear oriented workouts (that’s usually where YHC sees him). FMB’s support for gear oriented workouts, and his ability to crush them like a cheap RC Cola can are among the top reasons why Fire Marshal Bill is joining YHC as co-site-Q at the Foxhole. Nothing will stop us now.

Thanks for following YHC into the Foxhole today.

Argo Out.

Announcements

• July 19th: Kinetic Heights trip (details on Slack, or DM YHC on Twitter)
• July 26th: 2nd Running of the FatBoy challenge
• Thursday 3rd F oppo, Gut Check, weekly after Rebel Yell. Come ask and answer hard questions