7 men posted at Foxhole to make a great downPAINment on their bodies and minds to start their week off right. Here’s what we did:
COP – SSH X 25, IW X 20, Squats X15, Merkin X 15
Mosey over to the soccer field
KB Ladder – 1 Burpee, 2 Goblet Squats, 3 two handed swings
Each set, add 1 to the burpee, 2 to the goblet squats, 3 to the two handed swings. 10 Sets
LBCs when finished.
Mosey over to the playground, running backwards up the hill carrying KB
7’s – 6 two handed curls and overhead tricep extensions, 1 pull up
5 two handed curls and overhead tricep extensions, 2 pull ups
4 two handed curls and overhead tricep extensions, 3 pull ups, etc.
Flutter when finished.
Mosey over to the side wall of the school.
7’s – 6 Balls to the wall with KB lift (each arm), 1 Peoples chair with upright row and a press
5 Balls to the wall with KB lift (each arm), 2 Peoples chair with upright row and a press
4 Balls to the wall with KB lift (each arm), 3 Peoples chair with upright row and a press, etc.
Dollies when finished.
Circle up – dying coachroach X 15 russian twist X 15
Welcome Yogi to Foxhole and to Charlotte. Yogi is in town on business from F3 Florence and we were happy he decided to post with us. Bagpipe (Tuesday) and The Maul (Wednesday) are the closest workouts to your hotel.
Philmont has 2 weeks (I think) to lose 4 pounds until his big trip to Philmont. He’s be posting often, so the weight shouldn’t be an issue. We did discuss techniques that included laxatives for getting under the requirement. Good luck buddy, keep grinding.
Rip Curl is a machine. Seems like he post every day of the week. Keep at it brother.
Wingman and Frehley’s Comet didn’t seem to care for my Balls to the Wall KB lifts. I added that one to the rotation this morning especially for Frehley’s. Hopefully we see you both out at Swift tomorrow morning.
I was pumped to see Honeybee post this morning. He’s been training hard for the Chicago marathon. I was starting to worry that he forgot what a KB looks like.
It was a pleasure leading the PAX this morning.
F3 Knights game this Thursday. See the F3 Nation main page for details.