Lucky Number Seven

Lucky Number Seven

8 total for Foxhole this morning. 2 for pre-run (General and YHC), 4 for the clinic: Voodoo, General, YHC, and Chopper

Work

1. 10 deep KB squats (civilian up-down count), Go get 7 dead-hang pull-ups, come back for 14 push-ups, 21 one handed swings.

2. 10 deep KB jump squat (civilian jump-up-down count), Go get 7 dead-hang pull-ups, come back for 14 push-ups, 21 one handed swings.

3. 10 deep KB squat and press (civilian up-down count), Go get 7 dead-hang pull-ups, come back for 14 push-ups, 21 one handed swings.

4. 10 deep KB jump squat and press (civilian jump-up-down count). Go get 7 dead-hang pull-ups, come back for 14 push-ups, 21 one handed swings.

5. 20 body weight squats (10 IC).Go get 7 dead-hang pull-ups, come back for 14 push-ups, 21 one handed swings.

6. 5 deep squat and press, left arm, 20 body weight squats (10 IC). Go get 7 dead-hang pull-ups, come back for 14 push-ups, 21 one handed swings.

7. 5 deep squat and press, right arm, 20 body weight squats (10 IC). Go get 7 dead-hang pull-ups, come back for 14 push-ups, 21 one handed swings.

AMRAP (10 minutes)

7 KB goblet squats
Run to pull-up bars
7 pull-ups
Run back to tarmac
7 push-ups
7 swings

Core (all in cadence)

• 25 LBC
• 10 Flutter
• 10 Low Flutter
• 10 High Flutter
• 10 Rosalita
• 15 Heels to Heaven
• 20 Full sit-ups (civ count)

Ole Moley

First, a salute to the General for posting with YHC for 3 straight Qs. Well done ! You crushed em all ! Made every pre-run, gave 100% every time. Solid job from the rest of the crew out at Foxhole this morning as well. Absolutely ZERO chatter this morning; one can only hope that means that the promised workout was delivered. Either that or everyone was in a bad mood after the Dirty Birds got smacked around late in the game by the comeback Pats. Voodoo, a lifelong Falcons despiser, oscillated between emotions of glee and a touch of remorse given how bad the loss was. Either way, he was pushing it hard this morning with 24kg bell (except for the 10 reps of single arm which required a quick sprint to the car for a different color bell). Escobar had some competitive fire in him this morning. Banging out the pull-ups and staying quick on the running transitions. Bratwurst, a “dare I say” Foxhole regular, was at the front of the pack today, working hard to add some more layers of strength to the already dizzying speed. Frehley’s Comet loves those pull-ups, and was feeling the lats, and feeling young at the end (he wasn’t the war daddy today!). Gumbo appears to be back in the Foxhole game after some rank absenteeism during the holidays. Glad to have Gumbo back ! (Keep posting man). Chopper was both War Daddy (oldest PAX for the day) and Site FNG (first time at this particular workout) and the dude worked out hard. He already has much better squat form than 80% of the nation.

All told, roughly ~80 pull-ups, ~130 push-ups, ~140 squat (weighted and unweighted), ~175 swings, some running around, and ~200 core movements. Good start to the week.

An honor and a pleasure to lead you all today.

Argo out.