7 brave men escaped the fartsack for kettlebell work at Foxhole. Here’s what we did.
warm up lap and circle up. 20 SSH, 20 IW, 15 merkins, 20 slow squats (all IC)
Partner up. Set 1: P1 carries both bells to light poll and back (~50 yards) while P2 does merkins. Repeat until 100 merkins combined. Set 2: P1 sprints to light poll and back while P2 does 2 hand swings. Repeat until 100 swings combined.
Back to circle. Alternate kettlebell burpees with the called exercise. Ladder of KB burpees – starting at 1, up to 6, back down. Called exercises as follows:
bent over rows x 15 each side, curls x 15, squats x 20, upright rows x 20, tricep extensions x 15. Repeato.
Mosey over to covered entrance of the Elementary school for Mary. (Note: don’t think we have ever used this space before and it was a nice way to stay dry.) Around the circle for PAX choice Mary: LBCs x 20, flutter x 20, heels to heaven x 20, dolly x 20, russian twist x 15, full sit-up x 10. (Threw in 20 2 hand swings in the middle of the Mary just to mix it up.)
Time left so circle back up for: 20 high pulls, 20 one hand KB merkins, 10 clean and press (one hand) and 15 squat and press (2 hand).
Moleskin: Tough morning to escape the fartsack. Cold, wet, couple days before Christmas, etc. Really appreciate the guys who made it out to push each other and get a strong workout in.
No new announcements but check the we site and e-mail for info on convergences, movie night, and Joe Davis Run.