Muscle Trauma: The Foxhole Edition



Muscle Trauma: The Foxhole Edition

The tag line blasted on Slack for this workout was “Muscle Trauma in store @ the Foxhole.” Unafraid on eager for the DOMs that would occur…or checking off a box on the Journeyman Challenge, 7 Swole Trolls gathered for the main event including ages ranging from 8 to RESPECT status.

Warm-Up – Cue the music, no Taylor Swift or Katy Perry today.. all Rock..and Pandora commercials

  • Disclaimer given as we took off around the school at a warm-up pace, throwing in a trip up the stairs and back down
  • 15 Dips on the benches
  • 15 Merkins re-entering the parking lot, and finishing the mosey from where we began

The Thang – Partner up for the following:

  • Partner resistance ropes:
    • P1 holding and providing resistance on ropes
    • P2 high choppy steps whilst under tension to 1st speed bump followed immediately by 10 Goblet squats w/ bell
      • Flapjack and repeato x2
    • P1 holding and providing resistance on ropes
    • P2 back pedal whilst under tension to 1st speed bump followed immediately by 10 Goblet squats w/ bell
      • Flapjack and repeato x2
  • Progressive curls w/ bell
    • P1 – full parking lot building sprint, recover back to P2
    • P2 – 4 total curl positions starting with short pumps to full extension, 5reps at each position = 2o total
      • Flapjack
  • Regressive curls w/ bell
    • P1 – full parking lot building sprint, recover back to P2
    • P2 – 4 total curl positions starting with full extension to short pumps, 5reps at each position = 2o total
      • Flapjack
  • Clean & Press
    • P1 – full parking lot building sprint, recover back to P2
    • P2 – Clean & Press w/ bell (5x each side)
      • Flapjack
  • French Press Negatives
    • P1 – full parking lot building sprint, recover back to P2
    • P2 – French press negative (slow count on downward motion) to normal extension
      • Flapjack
  • Abyss Merkins (x2)
    • P1 – full parking lot building sprint, recover back to P2
    • P2 – Deep merkins utilizing curb for feet and bells as handles to dip below the bells on the merkins into the Abyss
      • Flapjack
  • Pull-Up Finale
    • 10 pull-ups, 10 toes to bar, (1) 10ct of 6inch Plank
    • 8 pull-ups, 8 toes to bar, (2) 10ct of 6inch Plank
    • 6 pull-ups, 6 toes to bar, (3) 10ct of 6inch Plank
    • 4 pull-ups, 4 toes to bar, (4) 10ct of 6inch Plank
    • 2 pull-ups, 2 toes to bar, (5) 10ct of 6inch Plank

Swoleskin

Strong and yes, I do mean strong work by the PAX this morning as the Lions inside were awakened. It was a great morning to take advantage of temperature wise and get after it and get after it we did. The tunes are always a boost but it’s funny how when Taylor Swift pops up I get ridiculed and when no Taylor Swift pops up I still get ridiculed. That was the least ridiculable (not a word) content of the workout as my disclaimer should have been “I am not a professional, and my gear is far from professional” as the “resistance ropes” that I used are only professional kidnapping grade and the 5lb plate that was brought for Cobblers 2.0 (Gronk) was a large plate of tile. Moving on from the ridiculing and focusing on the positives from today I’ll first start with the workout before the workout. Solid pre-run effort and route laid out by Erector, really going to miss this dude moving to Tennessee. He has been a lead by example guy and a huge addition to SOB/Indian Land. Fredo may be respect status but those legs are 25, as he was the sprint burner in the group. Moving from age to beauty…from his mother of course, strong work by Gronk to defeat the fartsack and continue to lay the groundwork towards his goal of playing for some small school in Tuscaloosa one day and for Cobbler to provide the antagonizing to get him out of the fartsack and push him during the workout.  Argonaut asked for pull-ups and he received pull-ups and delivered on pull-ups likely being the only one to complete all of them in strict pull-up fashion. Last but certainly not least, came as a journeyman and performed like a beast Das Boot, great work stepping out of the comfort zone and trying something different, you nailed it.

Announcements 

  • Erector finale Q at Blackhawk this Saturday, 6:00 pre-run on the trails, 6:30 main event followed by a farewell feast (breakfast)
  • Rebel Yell and The Arsenal converge @ Rebel Yell featuring Cobbler on Q
  • Argonaut on Q for a spooky this Friday the 13th at the 3 Headed Hell Hound (Cerberus)
  • Isabella Santos race, sign up and keep the SOB push and support strong for this event in our own back yard
  • New site “Pokey” headed up by Paper Jam opens up Wednesday 7/11 for Dynamic Stretching…the M is sure to enjoy the results

 

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