3 Swingers Gettin’ Busy @ #F3Foxhole

3 Swingers Gettin’ Busy @ #F3Foxhole

Another weekend down the drain and on to Monday we go. YHC was up late with the baby which is the perfect combination for waking up at 415 to take care of business and arrive in time for the 500 pre-run. 500 on the dot and YHC and Argonaut headed out for a 3.1 mile new route carved out by Argonaut a few weeks ago maintaining a strong sub 8min pace throughout.

Ever since school has been out for the summer, Elon Park Elementary has become home to a slew of odd characters:

• Gigantic mountain of a man training pudgy little white kid how to fight utilizing the playground area
  • pudgy kid trains for 10 minutes, goes back to his car and walks puppy for about 5 min, hops in and leaves
  • convinced that there are more dealings going on than throwing a few uppercuts and 30 sec of calisthenics
• Dude driving tiny little red toy car arriving at 500 (not a PAX) just to sit in the car for 1.5 hours talking on his cell phone
• And finally, last but not least…3 sweaty dudes wielding kettlebells

Warm-Up

• Mosey around the school tossing in some:
  • Butt Kickers
  • 1 legged hop up the stairs
  • 20 dips on benches
  • Toy Soldiers
• Circle up for:
  • SSH x20
  • Windmill x10
  • Mountain Climbers x20

The Thang-a-Lang

KB Swing/Merkin Combo-thon

• 20 KB swings, 20 sec high intesity merkin set, 40yd recover run and back
  • Set 1: Regular Merkins
  • Set 2: Wide Arm Merkins
  • Set 3: Diamond Merkins
  • Set 4: Stagger Right Merkins
  • Set 5: Stagger Left Merkins
  • Set 6: Spartan Merkins
  • Set 7: Plyo Merkins
  • Set 8: Dive Bomber Merkins
  • Set 9: Decline Merkins
  • Set 10: Incline Merkins

KB Swing / Burpee Ladder

• 10KB Swings, 10 Burpees
• 9 KB Swings, 9 Burpees
  • and on down to 1

Pull-Up Negatives

• Pull-up, slow negative down to a 5-count (x5)
• Pull-up, slow negative down to a 5-count (x4)
• Pull-up, slow negative down to a 5-count (x3)
• Pull-up, slow negative down to a 5-count (x2)
• Pull-up, slow negative down to a 5-count (x1)

COT

Moleskinny

Fire Marshall Bill showed up this morning hoping for a larger group so that he would have somewhere to hide. No sir, with 3 PAX there is absolutely nowhere to be unseen. The guy was all talk anyways, setting the pace on the burpees and punishing through all of the merkin variations, even that Tony Horton bullsh*t plyo merkin that he’ll be reminiscing while putting in a long day at the office. When Argonaut’s at a workout, you better bring it because you know he will. Pace and route on the pre-run were solid and he had about 25lbs on my less than masculine bell. Small group today allowed for us to get a lot in and left us nowhere to hide = maximum effort for 45min and makes it easier to remember all the PAX that showed up when writing a backblast. Great work swingers.

Announcements

• Kinetic Heights this Wednesday (7/19) – awesome facility and already a solid group signed up to go. Join the #KineticHeights channel on Slack for more info or reach out to Argonaut. Still time to sign up for this week’s workout which includes a 5k pre-run @500
• The July Installment of the Fat Boy is next Wednesday (7/26), come give us a run for our money and put yourself in the running for the coveted “Golden Brick”
• GutCheck is a new Third F that takes place after Rebel Yell on Thursdays headed up by Fire Marshall Bill and Strawberry. Check it out as they have some interesting topics.

Over & Out

-General