Swole at the Hole

Swole at the Hole

11 fatties for a day at the ‘hole. 7 pre-runners (Fire Hazard, Nard Dog, General, Erector, Argonaut, Bounty Hunter, Cobbler) started. Bounty hung back as Cobbler pulled in on two wheels (late from #poo), then there were 5 pre-runners. General announced that he wasn’t staying, so he is just a runner, now there are 4 pre-runners. When we got back to the launch, Bounty was stretching and adding yogurt to the approved menu for the nutrition challenge after his 700 meter run was cut short by a Cobbler #poo. Now that we’ve got that shit out of the way. Time to get going.

Warm-Up

• 10 SSH, IC
• 10 Merkins, IC
• 10 Windwill, IC
• 10 KB Squats
• Run 300 meter loop
• 20 KB Squats
• Run 300 meter loop
• 30 KB Squats
• Run 300 meter loop

The Thing

Partner Exercises

Mosey over to the edge of the parking lot.

Setup

• Partner A: Feet on curb, hands on the handles of two bells, merkin position.
• Partner B: Standing in front, hands on shoulders, applying downward force.

Work

• Partner A: 8 reps, full range of motion.
• Partner B: apply enough force so that PAX can only get 8 reps.

(Some Mary as we wait for the group of three)

Field Exercises

Shoulder carry your “favorite” bell down to the field.

Setup

• split the bells up, heavier on the right of line, lighter to the left.
• PAX split into two groups.

Work

• Group 1 (heavier bells):

  • KB duck walk 10 steps
  • 5 KB Squats
  • KB duck walk 10 steps
  • 10 KB Squats
  • KB Duck walk 10 steps
  • 15 KB Squats

• Group 2 (lighter bells, all below are single arm, each arm):

  • 5 bottom-up KB presses.
  • 5 tricep extensions.
  • 5 curls
  • (repeat until ALL of group 1 is done.)

(swap sides and go again)

More Field Exercises

Everyone Find your bell again, and line up on the line.

Set 1

• 20 KB Swings
• 20 KB Squats
• Sprint to opposite sideline.
• Backpedal back.
• 20 KB Squats
• 20 KB Swings

Set 2

• 10 American Swings
• 10 Clean and Press (5 each arm)
• Sprint to opposite sideline.
• Backpedal back.
• 10 Clean and Press (5 each arm)
• 10 American Swings

Set 3

• Grab some fence.
• Windshield Wiper / Leg Lifts
• Threw some splat jacks in there.
• Flutter and Rosalita at the top.
• More splatjacks, etc

ENDEX

• hustle the bells back to the launch.
• 1 min of merkins to finish out.

Fat Mole

Really good crew this morning; good mix of guys who’ve been out for a while and new guys who’ve been coming out every week. Not a lot of complaining despite a couple new and awkward exercises. Frehley’s had the towel out, so you know he was pushing it and it was at least a little bit warm; Fire Hazard was nursing a sore hammy, but that didn’t stop him from heckling YHC to join a full Ragnar team or staying toward the front of the pack. Cobbler showed resolve in coming back after #poo and pitching a solid performance; you too will be a speedster like Mario, just keep the #poo going. Nard Dog does not weigh 220 lbs, despite Fire Hazard’s claim (when recounting Might-Mite-Gate). Fatty is trying to deflect, obviously. Body Bag keeps posting, but refuses to give his birth name in COT; wit sec? Wild Turkey gave the most emphatic “NICK TURKAS” during name-o-rama and paired it with an eye roll, hoping Body Bag will get the picture. YHC sort of likes the dark air of mystery that surrounds Body Bag, let’s keep it that way. Soft Pretzel was crusin out there today and presented a great opportunity to give to Houston in a very granular way (DM him for details). Bounty Hunter is leading the food challenge again. Word on the street is he will finish the food challenge and be down 25 lbs. One Niner appears to be back of IR; looked to be in full form again. Erector is like a honey badger out there; he fears nothing. Crushing the pre-run on his first post to a new AO. Ballsy.

• Sign-Up for Isabella Santos Run, or Tolkien will rage face you.
• Food Challenge starts today. Contact Bounty Hunter for details.