Round and Round We Go

Round and Round We Go

9 pax made the unwise decision to post this Monday morning instead of fartsacking. The beatdown was intended to hit the major KB exercises with a little running mixed in for active recovery. It might not have seemed overly creative, but it should leave you sore in all the right places. Reps were kept to reasonable levels to push pax to maintain proper form and possibly reach for that bigger bell.

COP:

• 20 x SSH IC
• 15 x Merkins IC
• 20 x IW IC

The Thang:

Circuit 1:

• 10 x 1H swings on the weaker side
• 10 x 1H swings on the stronger side
• 5 x C&P on the weaker side
• 5 x C&P on the stronger side
• 5 x pullups

Run the big lap through the parking lot

Repeato 4 more times for a total of 100 swings, 50 C&Ps and 25 pullups.

Circuit 2:

• 10 x high pulls on the weaker side
• 10 x high pulls on the stronger side
• 5 x snatches on the weaker side
• 5 x snatches on the stronger side
• 5 x goblet squats

Run the little lap through the parking lot.

Repeato 4 more times for a total of 100 high pulls, 50 snatches and 25 goblet squats. The last two rounds were combined due to time constraints.

COT: YHC took us out.

Moleskine:

Strong work out there by all of the pax. As mentioned above, the point of this was low reps with good form and pushing yourself on weight. If you were flying through the circuits and are swinging a bell weighing less than 24 kg/50 lb., it might be time for a gut check. Stepping down on the presses makes sense, but the ballistic exercises (swings, high pulls, snatches) require more weight. If you want to try out a bigger bell before buying, please ask around for extras.

Pebbles gave a half-hearted effort on the Imperial Walkers, but YHC will give him a pass because it’s a questionable exercise. He also did some of his pullups with a KB on his foot. #beastmode

Loogie is still recovering from a shoulder injury, but was out there and modified as necessary. If he’s out there with one shoulder, what’s your excuse for not posting?

Marlin was our War Daddy, but he was pushing hard. YHC remembers getting passed by him on at least one of the laps. #wardaddystrong

Irish Cream ran some ridiculous trail run yesterday, so this was a nice dose of cross training (except for the running and squats). That dude is going to crush some obstacle course races this year.

Argonaut was flying out there, although YHC was disappointed in his attire this morning. Being from Canada, I expected shorts and a sleeveless shirt. #thinbloodedcanadian

Mighty Mite was also crushing this workout. It’s hard to tell how big his bell is because most bells look small next to him, but he might need to invest in a bigger one.

Gomer Pyle returned to action after spending Spring Break in Florida and handled this workout with ease. He’s been posting regularly at Foxhole and some SOB bootcamps, and he’s definitely getting stronger.

It was good to see Chipotle out at Foxhole again after his Q 2 weeks ago (YHC was DR last week). He was pushing hard as always and did a great job on a grinder of a workout.

Announcements:

• Argonaut will be hosting his VQ at Foxhole on 4/18. Come on out and support him. He’s been crushing Foxhole for a while now, so it should be good.
• YHC and High Tide are trying to organize an F3 “custom” StrongFirst kettlebell clinic. We need at least 5 pax to get it scheduled, so please reach out to one of us if you’re interested. The cost is $299 for an 8 hour course and the details are here. We plan to add the clean and snatch to the curriculum to cover the most common F3 exercises.