Closing Out the Year

Closing Out the Year

Several pre-runners arrived at various times for the final Foxhole of the year. Fire Hazard, NardDog, Paw Patrol, Cobbler, Argonaut and 2 FNGs… that’s right, 2 FNGs out there pre-running.

Warm-Up

After with 4 additional on-time, regular time PAX, the final number was 11. Prime. Not ideal for the planned partner workout.. whatever, we’ll audible the whole thing. Here we go.

• 30 Side Straddle Hop (Cadence)
• 20 Low Slow Squats (Cadence)
• 10 Merkins (Cadence)
• 5 Good Mornings (Cadence)
• Lap Around the School with: Butt Kicks, High Knees, Karaoke, and Back Pedals.

Thang

The goal of today’s workload was to spend some time in the low-rep, high resistance zone, some time in high-rep, low resistance zone, and some in between.

High Resistance

Grab a partner (or group of three), and set up Bells about 5 ft from the edge of the curb. Partner A places hands on bell handles, feet on curb, Partner B places palms of hands on Partner A’s shoulders and applies the requisite amount of down force.

• Each PAX gets 3 rounds of 6 deep, abyss merkins. Partner provides sufficient resistance to limit reps to 6, simulating heavy weight.
• Fast 400m lap around the parking lot.

Medium Resistance

Everyone line up, with KB in front of you. Complete the following circuit, AYG.

• 10 KB High Pulls
• 10 KB Squats
• 20 Swings
• 10 Pull-ups
• 10 KB High Pulls
• 10 KB Squats
• 20 KB Swings
• 5 Pull-ups

Low Resistance

Shoulder your bell and jog it slowly down to the mouth of the Devil’s Driveway. Prepare for an AMRAP. There are 4 speed bumps along the 1/2 mile sloping track.

• 10 KB Press
• Speedbump Suicides (each speed bump perform 2 more reps of both merkin and jump squat than the previous speed bump)
• Round everyone up for a 180 yard AYG sprint.
• Recover
• 10 KB Press

Core Work

Gather all the PAX at the launch for a 8 minutes of core work. A mix of leg lifts, vertical flutters, LBC, horizontal flutters, etc.

ENDEX

Announcements

• Joe Davis Run (see Newsletter)
• Foxhole Closed until January 8th.

Jolly Mole Skin

Welcome to our two FNGs:

• Devil Dog (a Marine Scout Sniper) from North Carolina (EH: Paw Patrol and Fire Hazard)
• Long Pole (a lacrosse player, Respect) from New Jersey (EH: O’Tannenbaum, Argonaut)

Too much time has passed for an adequate rip at a moleskine, and time is running out tonight. It’s been a great year at the Foxhole, and this was a great way to end the year. A good group of guys continues to get better.

Until Next Year.

Argo