Goose March

Goose March

The parking lot at Elon Park Elementary filled gradually this muggy, swampy morning. Thin Mint woke early and couldn’t go back to sleep (so excited for Foxhole), I couldn’t go back to sleep after a 4:15 wake up (also excited for the Foxhole today). We both made the HIM choice of getting up and getting after a Foxhole pre-run. Key note of distinction here, Thin Mint breezed through 5 miles at a sub-7:30 pace; YHC and One Niner (who joined me at the announced pre-run) did a little under 2 miles at a 9-minute pace. One Niner was getting over being sick, I’m just slow. The parking lot was buzzing when we returned from the run, 10 strong were gathered around the flag. Disclosure was given. Here is what happened next:

Swamp Thang

Warmup

• Lap
• Merkins X 10
• SealJacks X 20
• Goblet Squats X 10 (Low and Slow, hold the last one for instructions)

Set 1

• Perfect Push-ups (Slow Civilian Count) X 20
• 7 Pullups
• 40 KB Swings

Set 2

• Bent Over Row (Slow Civilian Count) X 20
• 7 Pullups
• 40 Alternating Hand Swings

Set 3

• Squat Thruster (Slow Civilian Count) X 10
• 7 Pullups
• 40 Alternating Hand Swings

Kettlebell Goose March

• All PAX hold the KB in racked position on right side.
• Pax line-up Indian Run style.
• All PAX long striding walk, maintaining racked KB.
• Last guy Runs with KB.
• Q calls presses (civilian count), PAX count.
• then next guy runs.

One lap around the road circling the upper playground field area

Set 1

• Perfect Push-ups (Slow Civilian Count) X 15
• 7 Pullups
• 20 Snatch

Set 2

• Bent Over Row (Slow Civilian Count) X 30
• 7 Pullups
• 20 Snatch

Set 3

• Squat Thruster (Slow Civilian Count) X 10
• 7 Pullups
• 20 Snatch

5MOM

• 50 LBC In Cadence
• 10 Plank Jack In Cadence (of course)
• 10 Flutter In Cadence
• 10 Low Flutter In Cadence
• 10 High Flutter in Cadence
• 15 Plank Jack In Cadence

And Done !

Soggy Moleskine

The weatherman sent some aggressive humidity this morning for it being late September, it felt oddly Julyish. Most of the regular crew was out there, with the exception of a few notable absences: Voodoo is DR for work and will be for a few weeks (Missed ya buddy), JRR Tolkien, stirred up the good ole twitter about posting last night, but then flintsacked. YHC will surprisingly give him a pass though, as he did run a solid 18+ miles yesterday at a ridiculous pace and his posting obligation is to Voodoo not the AO, and Pebbles, who hasn’t missed a Foxhole in 8 weeks was notably absent (hope all is well). Great work by all in what proved to be a challenging workout that kept the PAX together for most of the workout; people were feeding off the energy. Couple notables:

• Neon Freon was full of spirit and a bright lemon-lime dryfit shirt today and was locked in a “who can generate the largest sweat puddle” battle with Freshly Needled Frehley’s Comet, who recently underwent some sort of cryogenic needling treatment and tarot reading that has rolled back the age clock. Well done gents. Call it a draw.

• Heisenberg, a 2NG, put out a solid effort with the KBs. The man is freakishly strong and kept pace with the group throughout the workout. Keep posting man, well done.

• We had a surprise visit from A51 celebrity Alf. YHC had never met him or Heisenberg before, thus the more stern and full disclosure. Alf was flying out there, which took me by surprise because YHC didn’t know this was an experienced F3 leader doing a surprise visit at the ole Foxhole.

• Flint was sporting another new pair of shoes, and clearly ready to get some strength gains after all the BRR atrophy. Solid work out there Flint, especially volunteering to trade up for a heavier bell a few times; swapping with One Niner.

• Speaking of One Niner the dude is a beast. even after recovering from the plague this weekend, still showed up to the pre-run and crushed the regularly scheduled program.

• Marlin posts at Foxhole consistently and with aggression. He is on Site Q radar for a Q-opportunity soon.

• Soft Pretzel elected for the larger bell today, well done on the upsize. We’ll pretend you didn’t fetch the smaller one much later in the effort.

• Thin Mint is a freak of nature, not sure how he got named for a cookie. If you want to challenge yourself, Thin Mint has the Q at the ‘Hole next week. Make plans.

Announcements were made, but I don’t remember them.

P.S The name “Goose March/Run/Sprints” I’ve come to prefer instead the potentially troublesome term “Indian March/Run/Sprints”. Somehow I ended up on some page about how Geese teach us about team work at this page (http://lenwilson.us/5-thing-geese-can-teach-us-about-teamwork/). I do not recommend it, it is not a great read, but at least I found a name for the BB, take it or leave it.

Argonaut Out.