Quality over quantity

Quality over quantity

4 meatheads met at Elon Park Elementary this morning for a little working over by YHC. It was a veteran crew, so everyone knew the disclaimer.

Warm-up:
20x 2H swings
10x Good Mornings
10x Halos – 5 in each direction
3x prying goblet squats – ass to the grass deep.

Carry the bells down to the soccer field for Turkish Snatches.

Turkish Snatches
1 Turkish Getup + 5 snatches at the top, before returning to the ground
Flapjack on other side
Recovery run to the far soccer goal and back
Rinse & repeat 5x total

Carry bells back to the starting parking lot

Clean and Press Ladders
The ladder went like this:
1 C&P (R), 1 C&P (L), 1 diamond merkin on your bell
2 C&P (R), 2 C&P (L), 2 diamond merkins on your bell
3 C&P (R), 3 C&P (L), 3 diamond merkins on your bell
4 C&P (R), 4 C&P (L), 4 diamond merkins on your bell
5 C&P (R), 5 C&P (L), 5 diamond merkins on your bell
and 5 goblet squats

Repeat 2 more times.

Run around the entire parking lot

Circle up for Mary:

• Flutter Press IC x 20
• Louganis IC x 10
• Russian Twists IC x 10
• Toe touches with bell OYO x 10
• Soft Pretzel’s Plank Drags with bell OYO x 10 per side

COT. Thanks, Loogie for the take-out.

Moleskine:

YHC stitched together pieces of previous workouts. The Turkish Snatches were introduced by High Tide a few weeks ago and were tough again today. Two great KB movements combined into one exercise. YHC overslept and missed Champagne’s Q a while back where the clean and press ladder was introduced. They went through it 5 times, but 3 was sufficient to smoke the Q (and hopefully the PAX) this morning.

Strong work by a small crew of Foxhole regulars out there. Loogie enjoyed the clean and press ladders so much he thought the run around the parking lot was a good call. Soft Pretzel was flying through the Turkish snatches and the C&P ladder and then came up with the KB plank drag during Mary. #thanksfornothing Frehley’s did extra squats instead of the TGUs to protect his back. I’m not sure which exercise is worse.

Thanks to the PAX for coming out on a damp day and crushing a grueling workout. It was a pleasure to lead.

Announcements:

• Mud run sign ups end on 10/3.
• EO Thirst at the USNWC on 10/4.