As advertised on Twitter, YHC got the inspiration for today’s workout from a book entitled “Felon Fitness.” With much trepidation, 9 men from Ballantyne and the surrounding area assembled at the fields of Elon Park Elementary for this week’s Foxhole. The book says to exercise with conviction…that we did.
The Thang:
Pre-warm-up
– Jog around parking lot, to wait for the tardy to join the PAX (and Wingman wasn’t even the latest today!)
Warm-up – grab the bells and assemble under the streetlight
– SSH x 60
– Mtn climbers x 50
– Merkins x 20
– Cherry Pickers (variation of toe touches and hitting oneself in the stomach) x 10 each way
Grab the bells and head down to the lower lot to get swole
– Bicep curls x 20, short track run, and repeat 2 more times
– Bicep 21’s (7 up to half way, 7 half way to up, and 7 full), short track run, and repeat 2 more times
– Lawn mower rows x 20 each arm, short track run, and repeat 2 more times
– Upright rows x 20, short track run, and repeat once more
On the last run, stop at the bottom of the parking lot
– 10 count to prepare for the O2 deprivation
– Navy Seal Burpees (3 pushups at the bottom with alternating legs pulled in between) x 10 – audible called from original 20
– Return to bells at top of lot for 2-hand swings x 20
– Back to bottom of lot for 6-count burpees x 12
– Back to top of lot for 2-hand swings x 20
– Stay in place for 6-count burpees x 10
– Finish with 2-hand swings x 20
Return to cars for ab plank for 1 minute
COT
Moleskin:
– There was some mumble chatter during warmup that this was some sort of white collar prison scenario. However, after the 120 reps of biceps, the mumble chatter was at a minimum. There was some good encouragement from Madam and Champagne to finish them strong. Thanks guys.
– The ice on the car windows must have slowed the PAX this morning since there were at least 3 cars rolling in at 5:31. Hopefully, this is the last week we have to deal with the ice situation.
– Great work by all. However, be careful with flexing your arms today. YHC is not responsible for any shirt ripping that may occur. #disclaimer #theFoxholeEffect
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