6 men entered the foxhole this morning. Here’s what we took on.
Mosey to the playground for warm up: 20 SSH IC, 15 Merkins IC, 20 Slow Squat IC. Run 50% for ~50 yards, run back AYG.
For the rest of the workout, every time a set of pull-ups was called, each PAX did 1/2 of his one set max.
Round 1: pull-ups, 20 two hand swings, pull-ups, 20 clean and press, 20 mountain climbers IC, pull-ups, 20 high pulls, 12 KB merkins (2 hands on bell), 20 upright rows, pull-ups, 10 burpees, 15 KB squats, 20 KB merkins (one hand on bell), 15 tricep extensions, pull-ups.
Fellowship run around basketball courts.
Round 2: pull-ups, 20 two hand swings, pull-ups, 20 clean and press, 10 dolly presses, pull-ups, 20 high pulls, 12 KB merkins (2 hands on bell), 10 flutter presses, pull-ups, 10 burpees, 15 KB squats, 20 KB merkins (one hand on bell), 10 dying cockroach w/ KB, pull-ups.
Partner up and do a combined 100 LBCs while partner runs with KBs to sign and back (~50 yards total).
Finish with people’s chair and curls (max out), then upright rows (max out).
Moleskin: Have been told many times that pull-ups are a good exercise to prep for the mud run and believe that to be true based on my experience in spring. The small group worked in our favor as we transitioned quickly in and out. Nice effort by all today and nice to have some cooler temperatures!
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