Circuits of self-flagellation

Circuits of self-flagellation

Self-flagellation: the action of flogging oneself, especially as a form of religious discipline.

YHC isn’t so sure about the religious discipline part of the definition (3rd F?), but there was definitely some intentional flogging going on at the Foxhole this morning. After Pebbles’ 500 swings shredded the hands last week, YHC brought back a favorite workout from a few months ago. It’s meant to be a mix of strength and aerobic capacity, mixing kettlebell exercises and running. YHC clocked 1.8 miles this morning, but others got 2+.

COP:

• 20 x SSH IC
• 10 x Merkins IC

The Thang:

Mosey to the playground with your bells for some circuit work:

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 and do 4 burpees before returning to the playground.

Repeato 4 more times for a total of 100 swings, 50 C&Ps, 25 pullups, 20 burpees and 5 laps.

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 and do 4 burpees before returning to the playground.

Repeato 4 more times for a total of 100 high pulls, 50 snatches, 25 goblet squats, 16-20 burpees and 5 laps. Running late, so YHC (and a few others) skipped the last lap and burpees.

Circle up for 5 burpees OYO to make an even 41. 1-2 minutes over. #cobains

Thanks for the takeout in COT, FMB.

Announcements:

1. Area 51 & SOB Pool Party – August 20 – sign up here
2. Final SOB F3 Dads this Saturday. 9am @ the Bullring. Bratwurst on Q.
3. Ragnar Trail Run – still a spot left – contact JRR Tolkien if interested
4. Southern Discomfort – October 22nd. Area 51/SOB CSAUP with lots of running and AO visits.
5. Area 51 & SOB Christmas Party
6. Foxhole Q signups available. Please click here for the Sign-up Genius page. As much as everyone loves my creative Qs, it’s always good to have new blood come in and lead. Leadership and volunteering to lead workouts is what keeps F3 running, so give back.
7. F3 Leap: F3 is expanding to a number of new cities this Fall. Please check out the website to see where you can get involved. All kinds of skills are required.

Moleskine:

• Welcome to site FNGs Fahvra, Muppet and Ringer. All three of them were pushing it today. Fahvra (and Thin Mint) needs to get a bigger bell because he was leading the pack. He might have done 6 rounds of each circuit. #extracredit Muppet was pushing hard and has a great nickname (last name is Henson). Nice to meet you, brother. I’ve seen Ringer on twitter and backblasts, but had never met him. Good to meet you as well and strong work.
• Great to see my former co-site Q, Chanel, back at Foxhole this morning. He’s been battling some injuries and the inertia that develops once you start sleeping in the mornings instead of running around in the dark with a bunch of dudes. Hopefully this is the beginning of a comeback! #kotters
• Clocking in around 2 miles, this is a bit more running than most of the Foxhole faithful are used to (#BRRseason), but it’s meant to be active recovery and to provide a break from the circuits. The circuits are monotonous and tough, but short enough to keep the intensity up the whole time. YHC kept wondering if we were done yet.
• YHC celebrated his 41st birthday over the weekend (#old), so the burpees were added at the end of the recovery run. None of the pax seemed to mind. Thanks to Chanel for calling me out when I said I was 40 in Name-o-rama.
• Great work by all of the pax to push hard through the workout and not complain about doing the same 2 circuits 5 times each. See you next week at the ‘hole!