Well. Another should-have-brought-a-snorkel kinda morning at the Foxhole. Humid as hell. If it weren’t for the 5 steely eyed men waiting for a workout, it would have been a quittin’ kinda morning for YHC. Guess that’s why it’s better to do this in large groups. Harder to quit. In any case, there was no planned workout; just a faint whisper of what the first 30 seconds of the warm-up would be. Here’s what happened.
Off we went around the school, chasing roughly 100 U.S.A bunnies from various patches of grass. While the PAX were distracted with all the scurrying about, YHC went from zero to weinke, in 60 seconds. Back near the launch we warmed up with this circuit.
- 20 lunge walk steps
- Run Forward to the end of the lot
- 10 Merkins
- Backwards Run back to the start.
- 10 Merkins
- 20 lunge walk steps
- Run Forward to the end of the lot
- 10 Merkins
- Backwards Run back to the start.
- 10 Merkins
5 PAX, 10 bells… let’s whittle that down to ONLY the biggest, most bigly, bells. Final weightage was: 80 lbs, 55 lbs, 55 lbs, 45 lbs, 40 lbs . Those bells were each carefully backed into an empty parking space so as to give each man enough room to swing it. The following exercises are all sets of five, where each PAX gets a chance to use each of the bells. Here’s what we did:
- 20 Swings
- 5 Cadence Pull-ups
- 20 Swings
- 4 Cadence Pull-ups
- 20 Swings
- 3 Cadence Pull-ups
- 20 Swings
- 2 (5-count) Cadence Pull-ups
- 20 Swings
- AMRAP OYO Pull-ups
- 10 Sumo Deadlift High Pull
- 10 Hanging Knees to Elbows
- … (repeat 5 time)
- 7 Push-Ups (Right Hand on Bell, Left on Ground)
- 7 Push-Ups (Left Hand on Bell, Right on Ground)
- Pull-Ups (same descent as Set One)
- … (repeat 5 time)
- 8 Lunge Steps, Bell on Right Shoulder, Right Leg Only Lunges.
- 8 Lunge Steps, Bell on Left Shoulder, Left Leg Only Lunges.
- 10 second rest to switch bells.
- … (repeat 5 time)
Core strength is central. So:
- 10 cadence LBC (Argonaut)
1013 cadence Box-Cutter (Wild Turkey)- 10 cadence 6-inch LBC (General)
- 10 cadence Russian Twist (Transporter)
- 10 espanol cadence Rosalita (Mighty Mite)
- 10 french-japanese-spanish cadence 6-inch plank-jack (Argonaut)
No significant pre-plan still turned into a solid workout, at least according to attendees and YHC’s already DOMS-y muscles. The group covered roughly a mile and a half of ground and fought hard for it. Workouts like this are easier to read than do. If you are an F3er that only runs, and does bootcamps (which are predominantly running), you too can experience the benefits of adding some weight training (especially pull-oriented exercises), to your fitness routine. It’d be a lie to quote, “It doesn’t hurt to try”, it will hurt, but in all the right ways (when done carefully). Other notes:
Argonaut Out.
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