10 Minutes of Misery

10 Minutes of Misery

Ten men woke up in spite of the rain last night and came out in the mist to get stronger at the Foxhole. After a few KBs were handed out to those who were lacking, we walked to the next parking lot and formed a circle where we would spend the majority of our morning together. Here is what followed:

Thang

• No FNGs but thorough disclaimer was provided
• Warmup (IC): Seal Jacks x10, Windmills x10, IW x10, LSS x10, Merkin x10, Mtn Climber x10, Merkin x5
• Instructions were then given that we had 3 rounds. Each round would consist of 4 exercises. We would do each for 60 seconds, then each for 45 seconds, 30 seconds, 15 seconds. There would be no rest between exercises making for 10 minutes of continuous work. Switch arms when you like. Rest and modify as needed to survive maintain proper form.
  • Round 1: Burpees, Rows, Goblet Squats, Push Presses
  • Round 2: 1H Alternating Swings, Snatches, Peter Parker Merkins, KB Thrusters
  • Round 3: 2H Swings, KB Diamond Pushups, Squats High Pulls, Squats (Goblet or Tea Bag)
• After Rounds 1 and 2, we had a 4-minute recovery. You must complete one lap around the playground (~.3 miles) and the rest of the time was your own.
• After Round 3 we had time for 2MoM (LBC, Flutters)
• COT and YHC on the take-out

Moleskin

• Thanks to everyone for coming out. No Site Q presence today, but they both had good excuses so we can let that one go. We did our best to live up to the Foxhole name with < 1 mile of running, and that was just to catch our breath between sets.
• If you hated loved the workout today, you can thank Pebbles. He posted a link to a somewhat obscure fitness book on Slack last week and this was adapted from one of the workouts provided in the end. The book also recommends pushing a car as one of the best workouts out there, but YHC decided to save that one for next time. Not sure the disclaimer would be enough when that goes awry.
• Cobains on the music selection if you are not a Def Leppard fan. The “Classic Rock” station could have been re-named “Torture Music” by the end. Next time we will listen to Kidz Bop because I don’t hear it enough in my car with the 2.0s.
• One Niner proposed a 4:50 prerun last night and YHC was all too happy to take him up on the offer (#kiawah). Unfortunately, we missed Ringer pulling into the lot by about a minute so he got stuck running in the mist on his own. 4ish miles of running was definitely a questionable way to start this workout. One Niner pulled out the 24kg bell anyway — pretty sure it was the only 24 out there today.
• Tagalong looked strong for his first post at a gear workout and this was definitely not an easy introduction. Nice work, brother(-in-law).
• Think it may have been Burnout’s first gear workout as well. Unfortunately for him, my two 35s were gone by the time he got to the truck so he got stuck with a 45. Powered through it though and even went Larry Bird on the first running lap. Strong.
• Wild Turkey and Freon’s consistent posts at Foxhole and Fat Camp are definitely paying off. Freon looking stronger every time and Wild Turkey rocked it today, taking the least rest of anyone out there.
• First time meeting Backsplash today. He and Fire Marshall Bill kept their heads down and pushed through the pain. Solid work, gentlemen.
• Marlin is an animal. Crushed the sets today and went Larry Bird on the 2nd running lap. I’m still shocked every time I remember he is a Respect in COT.

Announcements

• CSAUP – Southern Discomfort on 10/22/2016. 6 AOs and ~ 11 miles. Pre-blast with sign up link here: http://f3nation.com/2016/09/18/2016-southern-discomfort-preblast/
• One Niner leads Black Diamond this Friday (9/30) at 7 PM (yes, PM) behind the Viva Chicken in Ballantyne. Ruck or weight vest required. 15% of body weight plus 10 pounds. 2nd F after.
• Pretty sure all the Ragnar teams are full for the moment so JRR Tolkien can take a (well-earned) nap. Thanks for all the marketing, brother, and the hard work making sure everyone was set. It is appreciated.