Posterior Chainsaw Massacre

Posterior Chainsaw Massacre

Muggy morning at the ‘hole this morning for eight dudes looking for some muscle gains. The kind that impact speed and overall athletic performance: the posterior chain. Today we worked those big muscles in the posterior chain… a lot. 2 joined for a 5k at 5 to start things off (YHC, Nard Dog). Men were disclaimed, urged to put out effort today, and to leave the light bells to the ladies.

Warmup

• Quick lap
• 20 SSH
• 10 Good Mornings

Workout Summary

First, had a KB pageant of sorts. Lined all the bells up in order of weight. Then took the top 8 bells and dragged em down to the field where YHC had a circle with some horrible EDM music playing. The pageant winners were:

• 80 lb (AKA the Liberty Bell)
• 62 lb (AKA Voodoo’s “other” Bell)
• 60 lb (AKA Mighty’s Sneaky 60 Bell)
• 55 lb (AKA Argo’s Fat Handle Bell)
• 53 lb (AKA Voodoo’s Big Blue Bell)
• 50 lb (…)
• 45 lb (…)
• 45 lb (…)

The bells were spread out randomly around the center field circle. Q called out
an exercise and a number of reps, each PAX would perform the exercises then move clockwise counter-clockwise around the circle. After completing the reps PAX alternated between plank hold and a static KB hold (i.e the top of a deadlift) until everyone finished their exercises. Occasionally we added a 10 count to the end of a static hold or a plank.

Circuit One

• 20 Sumo-Deadlift High Pull (“SDHP”), Static Hold
• 20 Swings, Plank
• 20 Deadlift, Static Hold
• 10 Deep Squat, Plank
• 20 SDHP, Static Hold
• 20 Swings, Plank
• 10 Deep Squats, Static Hold
• 20 Deadlift, Plank

Merkin Lap

• Run a lap around the field in the corners perform 10 merkins
  • Corner 1: Wide-Arm
  • Corner 2: Diamond
  • Corner 3: Stagger Right
  • Corner 4: Stagger Left

Circuit Two

• 20 One arm Swings (10 each arm), Static Hold
• 20 Bent Over Rows, Plank
• 30 Deadlift, Static Hold
• 20 High Swings, Planl
• 20 SDHP, Static Hold
• 20 Bent Over Rows, Plank
• 10 Cleans, 10 Swings, Static Hold
• 20 SDHP, Plank

Merkin Lap

• Run a lap around the field in the corners perform 10 merkins
  • Corner 1: Wide-Arm
  • Corner 2: Diamond
  • Corner 3: Stagger Right
  • Corner 4: Stagger Left

Core Work

After dragging the bells back up the shovel flag, mosey to the swing set and
perform some ballistic leg lifts / Windshield wipers / dragon flags. Roughly 30-40
of these in varying direction and timing.

Grip Work

• Mosey back up to the playground, grab some pull up rings
• Dead hang hold, slow pull-up, slowly lower down, dead hang count down.
• Repeat above with 4 fingers, then 3 fingers, then 2 fingers.

COT

• count, name, etc.
• Wild Turkey take out, Thanks !

Some Random Thoughts

It seems that Voodoo loves the Foxhole almost as much as he loathes the abysmal music YHC plays out of the AmazonBasics Large Portable Bluetooth Speaker (#productplacement). At this point, Voodoo’s annoyance is the only reason the music gets played. Finally found the Foxhole shovel flag in the garage this weekend; felt good to have ole glory flying in the spring/feels-like-summer breeze this morning. Mighty made the comment that the Foxhole 4 year (4 years, gasp !) anniversary is coming up; expect fanfare (maybe literally). Perfect sized group this morning. 8 is big enough for that “group effort” feeling, but small enough to not have to repeat instructions a bunch.

A couple really solid efforts out there this morning. YHC challenged everyone before the workout to really give it a go on the larger bells and the dudes answered the call. No one, no one went back for smaller bells. A couple individual efforts are worth noting:

• Nard Dog was extremely chatty during the pre-run (no complaints) despite the muggy humidity and decent pace. The big fella has a motor. Also. He crushed the 80lb liberty bell with some deep squats today. Well played, though not as well played as those dance moves you tried to inflict us with after returning from merkins.

• Frehley’s Comet was equally appreciative of the modern music today. The sweat rag was flying today and pace was good on those merkin laps. Hope the left forearm feels better soon; way to power through.

• Wild Turkey did not seem thrilled about the prospect of having to stray from his own bell, but did express that he was glad for it in the end. Life is best lived outside of the comfort zone my dear feathered friend.

• Voodoo supposedly is becoming a runner now. Classic E True Hollywood F3 story. We’ve heard it before. BUT… here’s Voodoo rolling into home sweet home at the Foxhole coming to lift heavy rocks with the KB bros. Good news Voodoo. You CAN have your cake (running) and eat it too (lifting). sorry not sorry on the lame music. Make a playlist, share it with YHC on Spotify; I’ll play it next time. OR ELSE.

• Patent Pending crushed it this morning. Consistent and alarmingly strong on nearly all of the exercises. Good work.

• Mighty Mite continues to outperform at the Hole. The man is wicked strong and has been a stalwart in SOB-land since the beginning. Soft Pretzel was telling YHC that in the early days of SOB (before Mighty travelled more for work) he’d see Mighty Mite posting every single day for weeks and weeks on end.

• Kirby killed it today and worked some lower back muscles that maybe haven’t seen the light of day for a while. Well done battling back from injury and getting out there to swing the heavy bells.

Announcements

• Savage in 2 weeks.
• Training for Savage at Kinetic Heights this Friday. DM Argo for details.

As always, grateful for your willingness to come out and sweat with me,

Argo