14…the answer is 14.
The question is how many oxen-like men does it take to dominate the Circus of Pain?
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)
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
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.