Foxhole

Foxhole

13 strong posted at Foxhole this morning to enjoy some kettlebells and what may turn out to be the best weather of the week.  Here is what we did.

The Thang:

Warm up lap and circle up for 20 SSH, 15 slow squats, 10 merkins and 20 mountain climbers (all IC).

Mosey to pull-up bars for 1st set of exercises.  5 pull-ups, 10 overhead presses, 15 two hand swings.  Repeat 5 times and run a lap around parking lot.  Plank when finished.

2nd set: 5 burpees, 10 KB squats, 15 curls.  Repeat 5 times with a lap and plank when done.

Mosey back to the parking lot and get in groups of 3.  Partner 1 does weighted sit-ups w/ P2 holding feet in a plank position.  P3 carries 2 KBs and runs to second speed bump and back (~50 yds).  Switch up every time the runner gets back and repeat until Q calls time.  Think we did this about 10 minutes.

Finish with Set 3: 5 2 hand KB merkins, 10 dying cockroaches w/ bell, 15 deadlifts.  Lap and plank.

Moleskin: Plenty of mumblechatter to start things off today but it fell off a cliff when we started alternating the swings, pullups, etc.  Hearty to welcome to our brothers from Indian Land: One Niner and Pebbles.  These guys were smoking it throughout.  Great to have you out pushing all of us.

Great to see everyone out this morning and always a pleasure to lead.

Announcements: They’ll be doing The Murph this Saturday at Indian Land Middle.  Check web site for schedules at all the Indian Land AOs.  They have built out a nice set of workouts – good opportunity for AREA 51 PAX to mix it up a little.