Getting Pumped with Some Gear

Getting Pumped with Some Gear

10 SOBs kicked off 2016 with some gear work at #F3Foxhole. Here’s what we did:

The Thang:

COP: SSH X 15, IW X 15, Merkins X 15, Mountain Climbers X 15

Count off in sixes to separate into pain stations. Each PAX will complete each exercise at a pain station before moving on to the next pain station.

Pain Station #1 – Body Weight

• Pull-ups X 10
• Burpees X 10
• Merkins X 20

Pain Station #2 – Pumpin Some Iron! (Dumbbell or Kettle Bell)

• Bicep Curls X 20
• Overhead Triceps Extensions X 20
• Plank Rows Dumbbell/Kettlebell X 10 each arm

Pain Station #3 – Hair Burners

• Hair Burners down and back X 1

Pain Station #4  – Liftin Heavy Stuff

• Pick up Heavy Bag and carry it 20 yards, Squat X 20 and carry it back
• Deadlift Heavy Kettlebell X 20

Pain Station #5 – More Hair Burners

• Hair Burners down and back X 1

Pain Station #6 – Burnin Rubber

• Tire Flips X 20

COT

Moleskin:

I love to change the pace up of our workouts. I generally prefer run heavy workouts, but at Foxhole I decided to slow down the pace a bit and bring some heavier gear for the PAX to push, flip and carry. There wasn’t any running during this workout, but YHC was smoked. I strategically planned for 3 hair burner pain stations to make sure to crush the PAX.

Welcome Argonaut! Hope to see you tomorrow at Bagpipe.

Announcements:

There is talk of a new gear workout in SOB/Indian Land similar to todays work. Stay Tuned.

Convergence on Saturday, except Stonehenge.