- When:06/22/15
- QIC: Voodoo
- The PAX: Madame Tussaud, Gomer Pyle, Rip Curl (R), Turk, Loogie, Mic Check, Soft Pretzel, Voodoo (QIC)
Can we get some bro music?!?!
8 bros met at the VSF at Elon Park Elementary School in South North Carolina for their weekly dose of iron + pain at Foxhole.
The Thang:
Grab your bells and mosey to the plush astro-turf field. Circle up for a brief disclaimer.
COP:
25x SSH IC
15x IW IC
Turkish Get Ups (4x L, 4x R)
Partner up. P1 does merkins while P2 does farmer carry to the end line. Flapjack. Repeato with squats.
Tabata: :30 on/:30 off
- Swings (1H, 2H, mix it up)
- OH Press L
- OH Press R
- Row L
- Row R
- Snatch L
- Snatch R
- Russian Twist
- Goblet squat
Repeato
Mosey back to the launch lot for the Finisher:
- 10 swings, 1 OH press each side
- 15 swings, 2 OH press each side
- 25 swings, 3 OH press each side
- 50 swings, 4 OH press each side
YHC with the takeout
NMM:
- When Chanel lit the Foxhole bat signal to alert YHC that our scheduled Q had a conflict and couldn’t make it to the workout, I sprung into action, scouring the interwebs for something a little different to challenge the PAX. I settled on a KB tabata workout. I got introduced to tabata early on in my F3 “career” while attending Run n’ Gun on Wednesdays and thought adding the KB to the mix would make it even less fun. I was right. After the first couple of exercises, YHC was worried that :30 of rest was too much. By the end of the first round, I didn’t think it was enough.
- YHC decided to bring a little Meathead to the Foxhole by supplying tunes. Unfortunately, spreadsheeting music does not equal workout music. I selected one of the Spotify stations I listen to at work, which really didn’t set the appropriate mood. Cobains to the PAX. I’ll find some death metal for my next Q.
- As always, the PAX were crushing the workout this morning. Hopefully they’re starting to feel the workout right about now. Nice work, Loogie, putting in the extra credit to finish the swings at the end.
- Get better, Chanel. We miss you in the gloom. Oh and make sure to share some of that Father’s Day candy with your co-site Q. #goodmanners
Voodoo author
Area 51/SOB, Meathead co-site Q
Great workout Voodoo. I find it funny how Chanel gave me a hard time for so long for not posting at Foxhole and when I finally do post, he is no where to be found…
Come on Chanel, we can chip in to get you a baby bell while your shoulder is healing up!
Shout out to Tuck on the Turkish get ups. Those move are tough for a beginner and he crushed them.
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