- When:06/08/2015
- QIC: Byron
- The PAX: Chanel, Voodoo, New Trick (War Daddy), Tootie, Ickey Shuffle, Loogie, Soft Pretzel, Dear Abby, Brushback (Site FNG), Gomer Pyle, Abacus, Brown, Madame Tussaud, Byron
Putting the OX in FOXHOLE
14…the answer is 14.
The question is how many oxen-like men does it take to dominate the Circus of Pain?
Thang:
Overhead Bell carry to end of lot for COP
SSH – 15
IW – 15
Full-body Mobility Circles – 4 each way
KB Swings – 20
Scorpion Merkins – 10
Prying Squats – 5
KB 101 and KB Flow set – make it up for 1 minute
Overhead Bell carry back to the Circus
Get in teams of 3 for IOD (Implement of Doom), KB Flow, and Run 100-ish yards with 1 burpee. Runner is the timer. Keep rotating in your group until all 3 have hit the IOD.
Today’s 8-ring Circus included:
75lb. Steel Log
Tire flips or sledgehammer (users choice)
Battling ropes
Dolly sidewinders or knee tucks
65lb. BB (users choice) – curl, press, or one-arm snatches
40lb. MB Squat and Launch
Banded lunging rainbows
Slosh pipe (Thanks Chanel!)
COT – Group takeout with some heavy requests. Thanks for sharing
NMM:
I was honored to lead for the first time at Foxhole. Many thanks to Chanel and Voodoo for the invite. Great group of dudes and even had a couple of Diamondhead brothers (Ickey and Tootie) post today.
Personal Highlight #1 – After a brief discussion on KB swing technique, the War Daddy New Trick tremendously improved his form. Great job! You lived up to your name!
Personal Highlight #2 – COT prayers – I remember what was mentioned and will continue to lift those things up today.
Small soap-box rant – I don’t know why more fitness professionals don’t attend F3. I have learned so much as both part of the Pax and Q over the years. Now that I work for my church full time, I think it would be like a minister who only preaches and never sits in the congregation or kneels at the altar. We all have to check our ego and be served in order to better serve. I am thankful for all of the F3 brothers from Metro and Area 51 that have enriched my life and made me better.
Byron author
Great to have you come out and Q for us Byron and thanks for the strong takeout. That was a great workout, offering tons of variety and fun new ways to get beat down. Between watching you demo the scorpion merkin and the upside down bell clean/press I think a few of us were demoted back to junior varsity, haha.
Ha! Thanks Chanel! Not going to lie…I pulled out several moves today that are my wheelhouse…weird mobility/strength combos. There are many challenges that would have me bringing up the rear of the Pax. Just ask my Diamondhead mates when we run a lot on Monday. 🙂 I love it that you are into odd implements too, and the Foxhole crew is strong with good sized bells and technique. I really enjoyed today…thanks again!
Aye, thanks for making the trip down, Byron. The IODs were a great change of pace. If you had simply described the scorpion merkin without a demonstration, I wouldn’t have thought it was possible. And I’ll pass on the upside down bell clean/press; I’m pretty sure I’d drop it on my head.
It was great to see some site FNGs out there today. Thanks for coming out and please join us again.
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