Author Archive Argonaut

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Warming Up is Essential

Dry, May-like conditions made getting warm the inevitable result of exiting one’s car. Disclaimed then things started heating up already on the mosey over to the least natural strip of rectangle grass you can imagine (very Waverly). Circle demanded and received. 

  • 20 Side Straddle Hops (IC)
  • 15 Mountain Climbers (IC
  • 10 Low Slow Lunge (Civ Count)
  • 9 Windmills
  • 15 Slow Push-Ups (Civ Count)

off we jog to the parking deck

Damned Challenge Business

For those not doing it, tough; this was a purely #swole challenge completion oriented but ended up yielding some heavy breathing. 

snag a partner

  • 5 pull-ups (partner counts, encourages or assists)
  • flapjack
  • 10 hand-slap partner pushups
  • 15 Superman’s together.

4 rounds

mosey out of the deck around to the sludge pond, pointing out the top of the hill, park benches, and bottom of the hill.

Nothing Fancy

There’s this picturesque body of water-ish stuff southeast of the Viva, just outside of the Waverly complex. There’s a little 250 meter hill that hugs the semi-circular rim of the west side. Pretty sure the contents of the “lake” are spawning some Ninja Turtles right now.

  • gather at the base of the hill.
  • Run to the Top (1/2 mile pace, 1/4 mile pace, 200 meter pace)
  • mosey to the benches
  • first to arrive leads jump lunges until the 6 is in.
  • strict plank after 6 arrives (1-min)
  • 15 push-ups OYO
  • mosey down to base of hill.

Thrice, despite some grumble-chatter.

Jog back to the rectangular dog-piss turf. Line up around the perimeter.

Some Minutes of Mary

Due to the high-winds that are prevalent in the inner Waverly pass, YHC had to stand in the center this time and endure the dog piss grass. Quick 7 ish minutes of core and push-ups.

  • 10 Push-Ups, OYO
  • 20 Heels to Heaven IC
  • 10 Push-Ups, OYO
  • 20 Flutter IC
  • 10 Push-Ups, OYO
  • 20  Crunch, IC
  • 10 Push-Ups, OYO
  • 10 6-inch Plank Jack, IC
  • 10 Push-Ups, OYO
  • 15 Chippy Cross, IC
  • 10 Push-Ups, OYO

Jog the wrong way. Nearly all PAX chiming in to point out the time. Clearly, they’ve never posted for an Argo Q; have we ever been late… no. Punctuality is all there is. It’s a piece of imperturbable binary in the natural order; you are either on-time, or late. There is no gray. #digression


  • All you got back to launch. (Optional to yell, “Viva Chicken”)

Arrived at 6:14:45:001. For circles, counting, naming, and such. Transporter takes us out, and we done.


  • FNG (Tourniquet) had a solid first day, and seemed to enjoy all the frivolous running about that was done.
  • Doc and Transporter (F3 power couple) crushed a pre-run, and didn’t miss a beat in main event. 
  • Someone sharted in the parking deck. Thankfully, this was during the last circuit, so we GTFO. Claim it in the comments.
  • To busy trying not to flub the first return Q to notice much else; anything newsworthy can be added in comments if you have 25 minutes to reset your WP login, re-navigate to this page, type your comment, lose it in a refresh, type a shorter version, then hit post twice.

Bigly Bells

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.

Already Warm

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
Only the Biggest

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:

Set One
  • 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
Set Two
  • 10 Sumo Deadlift High Pull
  • 10 Hanging Knees to Elbows
  • (repeat 5 time)
Set Three
  • 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)
Set Four
  • 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)
Circle of Mary

Core strength is central. So:

  • 10 cadence LBC (Argonaut)
  • 10 13 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)


  • none, YHC forgot to ask.
  • kudos to Transporter for remembering to take us out (not via rifle) after we’d dispersed a bit.

Barely Moleskin

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:

  • Transporter had some solid tennis-style screams during the sumo-dead lifts.
  • General probably did some extra push-ups, because #swole.
  • Mighty Mite gets mad props for rucking over from his house with his KB.
  • Wild Turkey was the war daddy, and crushed it. Also, his competition style 55 lb KB is very nass.

Argonaut Out.


After a sizable earned sabbatical, “General _” called YHC back from administrative leave to Q at FishFoxBoxHoleCamp, or whatever it has devolved to in YHC’s absence. “_” also called a pre-run that was only attended by Wild Turkey, who received a couple salutatory honks from YHC’s beat up 2005 Tahoe that blew by him on Ardrey Kell. Excellent work pavo salvaje.

73° F ⇨ Is a warm-up necessary ?

Warm-up wasn’t necessary for any poultry-oriented PAX, but the rest of the crew just rolled out of the bed (or off the john, like “_“) and needed to activate the muscles. YHC opted to skip the usual C(ircle)OP in favor of a R(ectangle)OP. After a short, rectangular lap-round-the-campus and a hurried and awkward disclosure, we imagined a rectangular shape of roughly 80 by 20 yards and did thus, twice:

  • Corner 1: 25 KB swings
  • Run Forward
  • Corner 2: 25 Merkins
  • Shuffle Right
  • Corner 3: 25 Squats
  • Backwards Run
  • Corner 4: 25 LBCs
  • Shuffle Left

Squat ⇨ Press ⇨ JumpSquat ⇨ ?

So as not to be accused of shapism, we allowed for some diversity in shapes, and succumbed to a large circular shape and prepared for a (bad) breathy call of various cadenced movements, all civilian count, with interjections of OYO. Like so:

  • 10 Low, Very Slow KB Squats, IC
  • 20 One Arm KB Swings, OYO
  • 10 Low Squat and 2-hand press, IC
  • 20 One Arm KB Swings, OYO
  • 10 Low KB Jump Squats, IC
  • 20 One Arm KB Swings, OYO
  • 10 … (nope, no jump squat and press)

Go This Way: ⇦ ⇨⇧⇩⇩⇩⇩⇩

To the vocalized dismay of several in the group, we force marched over to the mouth of the Devil’s Driveway. The Way is a long (0.5m), winding, speedbumped, piece of asphalt that leads deep into Elon park’s darkness where an unusual amount of 5am cars enter, but very few return. After some brief instructions and bell relocation (to the grass), be performed the appropriately named “suicide”:

  • speed bumps mark the suicide lines
  • every time a hump is crossed, 10 hand-release Merkins
  • every time you are back at the baseline, 20 KB swings, 10 KB Squat.

Please, End this Madness

All workouts must come to an end (as must all backblasts), so we waltzed up to the launch point, bells adroitly and precariously perched directly over our heads. We closed out with some work on the chassis, all in cadence:

  • 25 Chippy Chipotle Spicy Mc-Cross
  • 10 Full Arm Plank Jack
  • 10 6 inch Plank Jack


  • Soft Pretzel -> looking for help on an initiative to help families, called The Sandbox. JUST DO IT. (
  • Wild Turkey -> Boxing and High Intensity stations next week at FFBCF-Hole.
  • There were others, just not as cool sounding as The Sand lot box, or boxing birds.


Great to be out of doors, in the gloom, with the PAX, after 6 months of volunteer absenteeism. The break was nice, did some other fitness things, stayed active, etc, but missed the silent competitiveness and loud camaraderie of the morning group. Good effort out there buy most. “_” barely even tried and still crushed us all. The rest of the group REALLY put forth an effort, or win several collective oscars for fooling the Q. Hope to see you all around more. Contact me on Slack if you are interested in Qing Cerberus in July for SOB month, I have 2 more open slots.

Argonaut Out.

3:10 to Yama

4 bros circled up on the blacktop next to Yama, a trendy Asian grub spot at the ole Waverly. Low numbers due to Spring Break, which was perfect for today’s weinke. YHC’s first post/Q in 90 days, disclaimer was a bit rough and unrehearsed, but it did happen.


Mosey over to the Whole Foods employee parking lot.

  • 20 SSH IC
  • 10 Merkins IC
  • 100 Walking Lunge Steps.
  • Mosey Over to the Parking Deck Steps.


Several trips up the stairs, all followed by a simple single step run down, some partners, some not. We stopped a few times to plank/merkin. Here’s what we got into:

All the below are up 6 flights of stairs-ish

  • Partner Wheelbarrows (1-step each arm)
  • Partner Carries
  • Triplet (run up the steps three times, 3 steps at a time the first round, then 2, then 1)
  • Lunge Walk (3 steps)
  • Alternate Lunge Walk and Stair Hop (2 steps at a time)

Pause for something different.

  • 5 Rounds
    • 5 Pull-Ups
    • 10 Merkins

Back to the stairs

  • Partner Wheelbarrows (2-steps each arm)
  • Triplet (run up the steps three times, 2 steps each time)
  • Stair Jump (2 steps at a time, all the way to top)
  • Stair Jump (3 steps at a time, all the way to top)
  • Stair Jump (4 steps at a time, all the way to top)
  • Lunge walk across the top of the deck (~ 100 steps)

Pause for something different.

  • 5 Rounds
    • 5 Pull-Ups
    • 10 Merkins


Mosey back the launch and square off. 20 count Mary called by each PAX:

  • LBC (Argo)
  • Sid the F’ing Kid (Wild Turkey)
  • Can Opener / Pistol Crunch (Poptart)
  • Russian Hammer / American Twist (Zekeface)

Mighty Moleskine

“Don’t call it a come back”, says Turkey. Fine, we won’t call it that. We will however call it a fun day at the Cerberus. Few PAX make for many weinke options and nowhere to hide (especially for the Q). A couple observations from the morning:

  • Good to workout with someone new (new to YHC). Zekeface was crushing it out there; hope the legs are ok for the run tomorrow.

  • Pop Tart complained about his knees. Some things never change (and shouldn’t)

  • Wild Turkey will still be calling Sid the Kid every mary oppo he gets, and will be demonstrating each time. Some things never change (and shouldn’t). Wild Turkey has the Q next week. Be there.

Argo out.

Cerberus: Ready for Launch

Imagine you can’t see, on account of blinding oncoming automobile head lamps, you can’t hear, as a result of a humid, howling, head wind, and you can’t trust your step due to the bramble infested, crack laden hilly sidewalk. Imagine all this and you have, JRR Tolkien’s impression of our Providence Halfpipe 5K pre-run. Tuck, Transporter, Tolkien, Goodfella, and YHC partook in the hilly course.

27 total had gathered for a pre-launch as the pre-runners returned. Probably the biggest “pre” launch in modern history. Transporter’s weinke was likely altered, YHC threw his in the dumpster. Modify. Adapt. Overcome.

(Transporter Leads)


  • Mosey to the Whole Foods Parking Lot (things got real)
  • 40 SSH
  • 10 Wide Arm Merkin
  • 20 Mountain Climber
  • 10 Merkin
  • 20 Mountain Climber
  • 10 Cherry Picker


Mosey over to the very wide parking deck to receive some instructions.

Parking Deck, Up

  • Partner up.
  • 10 dumbocrats each.
  • Partner A Lunge up half the ramp
  • Partner B Bearcrawl up half the ramp
  • Flapjack.

Repeat for each ramp AND flat, which was 8 lengths

  • Flutter, 30 In Cadence
  • Superman, 30 In Cadence

(Argonaut leads)

Parking Deck, Down, Up, Down

  • Mosey down a ramp.
  • Wind sprints X 3
  • Mosey down a ramp.
  • Bottom to Bottom squats:
    • 20 squats, rest at bottom.
    • 16 squats, rest at bottom.
    • 12 squats, rest at bottom.
    • 8 squats, rest at bottom.
  • Wind Sprint X 1
  • Mosey down a ramp.

  • Run back to the top of the parking deck

  • 20 burpees
  • Run back to the bottom of the deck for Mary.

  • 20 Flutter, in cadence.

  • 10 6 inch plank-jack in cadence.


  • Mosey back to the launch.
  • 20 Heels to Heaven.
  • 10 Sid the Kid.


Great group from a variety of regions out at “Cerberus” today. Oh by the way, that was the crowd favorite during COT. Runners up were: Black Pearl, Trifecta, Alliance, The Wave Pool. Brutal partner work set-up from Transporter, the initial trip up the deck was a real grinder. Great effort from everyone. During COT, Transporter reminded us that the point of this AO is not to draw existing PAX from the the surrounding regions but to partner the regions together in an effort to bring a large quantity of new comers into the ranks. Join us.

Transporter, Alf, and YHC are initial site Qs for the new spot. Alf has the Q next week for the launch. Several Friday workouts are converging.

Argo Out.



General accommodated YHC’s abysmal pace for nearly 3 miles. If only the cold could truly be blamed. #christmasbooze #holidayonice


With a total of four shivering men awaiting Q instructions we started off:

10 Merkins IC
10 High Slow Pull-ups IC
300 meter KB weighted mosey down to the lower fields.

The Thang

If was a simple thang today. An AMRAP of sorts, but one that kept the PAX in close proximity.

20 One Arm Swings
20 Merkins
8 lunges (16, 24, 32, 40 …)
Run 600 meters around both fields.
(add 8 lunges, 4 each leg, in each round)

After about **5.??** rounds, with around 10 minutes until endex, we headed back to the launch via a KB weighted mosey, and finished with this closer:

5 Fat Bar pull-ups
10 merkins
5 commando pull-ups
10 merkins
5 circular pull-ups
10 merkins
5 slow count negative pull-ups
10 merkins
90 second plank.


The AMRAP is often railed against for being exclusionary, too competitive, and/or leaving the six to fend for themselves. While that can sometimes be true, a good AMRAP also has some real benefit, for both the leader and the six.

The spirit of competition, especially amongst males, is a strong motivator. A motivator that is sometimes enough on it’s own to push the six. Strong encouragement from other PAX, along with the competitive spirit is a great combo. AMRAPs that are done in a relatively close vicinity (i.e all PAX can see all other PAX for the duration of the training) are great for delivering a competitive spirit and the ability to “cheer” on lagging dudes. Strongly recommend a tight geographical area for your next AMRAP workout, seems to help the community spirit, while still allowing everyone to get a great workout.

Great group of veteran dudes out there for said AMRAP, it looked like a board meeting (except Wild Turkey was present, so that was different); YHC probably would have called a different workout if some of the newer PAX were there. Great work men.

  • Frozen Fat Boy is delayed until at least February 12th as the fields are resurfaced.
  • Waverly AO Exploratory workouts continue this Friday morning. Transporter and YHC have the Q.

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.


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.


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.



  • 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.


The Devil’s Driveway

Apologies for the late BB; too much going on these days.


Solo. 5k, in a neighborhood of particularly sinister Halloween houses.


  • Mosey lap to warm-up.
  • SSH 40 IC
  • Swings 20 OYO
  • Merkins 10 (Low Slow)
  • Squats 10 (Low Slow)

Bell Work

Partner-up with someone of like bell-size and head to the Playground. Each round was 3 sets of each exercise, partner switching on P1’s achievement of the called reps.

Round 1

  • P1: Double Swings (20)
  • P2: Pull-ups

Round 2

  • P1: Double KB Squat (10)
  • P2: Muscle-Ups

Round 3 

  • P1: Double KB Press (15)
  • P2: Knees to Elbows

Round 4

  • P1: Double Rows (15)
  • P2: Merkin Ladder (feet ascending levels of height)

The Devil’s Driveway

There is a winding drive in the rear of Elon park that curves its way into the dark abyss; it’s roughly a 1/3rd of a mile long. And there are 4 randomly places speed bumps on it. It is hereafter known as, the Devil’s Driveway.

  • Line up at the base of the driveway (top of the hill)
  • At each speed bump do hand-release, military width merkins (i.e tight to your side)
  • Starting with 2, add 2 as you it each bump. for a total of 56 of those guys.
  • (looks lame on paper, but harder than it looks with all the runnin’)

Closing Time

Pull-ups as we wait on the six, then 8 minutes of windshield wiper mary that left the abdominals quivering.


  • Christmas party (not a joke this time)
  • Joe David (already)


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.


  • 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.

  • 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.
  • 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.

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


  • 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.

Will Feehan


The scenes of September 11, 2001 are seared in many of our memories. For a lot of us, it presented a spectacle of terror; something we perceived with just our eyes. There were nearly 10,000 that were either wounded or killed in the attacks, and thousands more in the city that witnessed the suffering of those around them. For them the smells, sounds, tastes of that day are likely flooding back to memory. It was a dark day, many lost their lives instantly, others lost lives while fleeing the area, and still others, brave others, that lost their lives running towards ground zero, toward danger, to save others. Men like Will Feehan, Today’s workout was dedicated to the men and women who served New York on that wretched day.

Paying Tribute While Getting Warm

It was a really good day for shovel flags. The wind kept that thing square all morning. Before we set off we took off our virtual hats and had a short moment of silence for the first responders who gave their lives for others.

Indian Run lap around the school, with Old Glory flying out front.

  • 9 Side Straddle Hop
  • 11 Low Slow Squat
  • 9 Merkin
  • 11 Mountain Climber
  • 9 Imperial Walker
  • 11 Windmill

Firemen Plant Flag

Heavy Things for a Heavy Day

After trying to get warm in what was a pretty chilly morning, given all the wind, the group gathered for 9 exercises each performed 11 times. Kettlebell sizes ranged from 25lb to 80lb. Almost everyone got a turn to handle the “Liberty Bell” (the fat 80lber). While the liberty bell is really a Philadelphia thing, and has “Proclaim Liberty Throughout All the Land Unto All the Inhabitants thereof” on it, which is pretty darn patriotic, so it’s pictured below.

  • Squat (11 reps)
  • Swings (11 reps)
  • Rows (11 reps)
  • Clean and Press (11 reps)
  • Reverse Lunge (11 reps)
  • American Hammer (11 reps)
  • Pistol Squat (11 reps)
  • Sotts Press (11 reps)
  • Burpee + Swings (11 reps)

Liberty Bell

Something That Was Not Very Smart

After we had our fill of lifting. The bells were shouldered and taken to the top of a 1/4 mile hill (really a pretty low grade incline compared to the nonsense on the Blue Ridge this weekend). We divided into two groups. Each group had to get their bells down the hill and back in suicide fashion. i.e Run the bells out to the 2nd speed bump, then run back sans bell, then run back to the bells and take em the distance, run back, and then run back out to fetch the bells and bring em all the way back. If was a tough slog, uphill, against the wind, weight on the shoulder. A good test of resilience. Reminds me of the HIMs that guarded the tomb of the unknown soldier during Hurricane Sandy. They Posted at the tomb despite the danger, very patriotic. The absolute very least we could do is post in some high winds on a Monday morning.

  • every time you cross a speedbump, no matter which direction, do 5 squats and 5 merkins.
  • if you complete the suicide first, double back and help your team with their bells.
  • alternate duties on the heavier bells.
  • 1/4 mile hill, do it fast.

Unknown Solider

Landing the Plane

We closed out with some Mary. And COT

  • 9 sets of 11 leg lifts in varying directions.


This will be brief as YHC has been sprinkling Mole into the entire backblast lately. Good work by all today. Nice to see some faces we don’t normally see on a Foxhole Monday. Do yourself a favor and read something about 9/11; take a minute to remember, and thank a local emergency services worker for their service. 400+ emergency responders lost their lives that day, including Will Feehan, FDNY Commissioner at age 72. Respect.

Argonaut Out.