Bowowowo

Bowowowo

9 men dragged their weary frames out of the weekend hay to swing some schwetty bells. When YHC arrived at 5:20, expecting to see an empty lot (due to strong Muthaship marketing), there were already a half-dozen PAX astir in the lot. These dudes were ready to rock. After a brief obligatory disclaimer we were off.

Groove Thang

• Mosey to the other side of the school (East-side), Circle up.
• 30 Side Straddle Hop IC
• 10 Merkins IC
• 10 Seal Jacks IC
• Mosey back to the launch point (West-side), circle up.
• Low slow KB squat, civilian count. Nice and slow on these, stretch those hips. We only did 5, but held one at the bottom for maybe 45 seconds…

30-15 Timed HITT
Semi-circle up around the whiteboard and music box. YHC queued the wordless EDM music and the tabata style (x seconds work, x/2 seconds rest) timer, then perform the segment exercise together at high intensity and speed for 30 seconds, followed by 15 seconds of recovery and prep for next station. Segments were as follows:

• KB Swings (1 arm, alternate every 5)
• Mountain Climbers
• KB Clean, Squat, Press (1 arm, alternate every 5)
• Russian High Knees (high knee with arms extended out)
• KB Snatch (1 arm, alternate every 5)
• Jump Ups (high knees with both knees)
• At the end of doing the 6 exercise cycle, PAX had 90 seconds to run a lap around the parking lot and wait for timer to start over.

  NOTE: each segment performed at greatest possible speed while maintaining form, to EARN to 15 seconds rest.

Rinse and repeat the above intervals 4 times.

Lots of dripping sweat now. After the last cycle, change the segments to the following for 1 more time through, same 30 seconds on 15 off:
– LCB
– Parker Peters
– Flutter (with KB press)
– Parker Peters
– Jump-Ups
– LCB with KB
– Run the lap.

6ish of Core

• Circle up for some closing mary.
• 20 X Heels to Heaven IC
• 20 X Russian Twist IC
• Q controlled 3 minute plank-o-rama:
  • Regular
  • 6-inches
  • Regular
  • 6-inches with 5 plankjack on Q count
  • Regular
  • 6-inches with 10 plankjack on Q count
  • Regular
  • 6 inches with 15 plankjack on Q count
  • Regular
  • Done.

ENDEX

• NutterButter with the takeout. Good word.

Overpriced Italian Scratchpad

Good numbers today despite the handful of regular Foxholers that took the morning to honor the Muthaship’s final voyage. Not a ton of chatter out there today, especially during the main event. There were no formal complaints about the music (YHC has had at least 3 musical Q fails in recent history). There was just one informal mumble by Frehley, who “bowowowowowow”ed like an electronic dog in imitation of one of the riffs. In all deference and respect to the ‘respect’ crowd, hair metal is great for lifting weights slowly and/or drinking beer, just not an ideal motivator for keeping the pace up in high intensity intervals… need ‘dem beats. Everyone did a solid job keeping the pace up during the intervals. Frehley’s, Uncle Phil, Band-aid, Gomer Pyle and Nard Dog did a solid job holding down the left side of the semi-circle, looked like it was raining over there halfway through with all the sweat. The rest of the crew held down the right side, and particularly crushed the plyo work. Good to see some new faces at Foxhole like NutterButter, who is clearly an experienced F3er, YHC hasn’t seen him at Foxhole before. Speaking of newish faces, it was remarked that NardDog may now have the record on smallest number of days between first post and first donning of an F3 shirt, at 5 days. If no one claims a better time in the comments in the next 5 days, the record is his. Thanks for the opportunity to lead gents. It was a pleasure.

Sorry for the lame title; Frehley’s scratchy, drink-needing throat still managed a perfect impression of that riff, and now it is etched in RAM for the rest of the day

Announcements

• Stay tuned on Slack / Twitter / F3SCLT for plans for Foxhole next week, July 4th. May converge, start late, or shut down for that day.

Argonaut Out.