Foxhole

Foxhole

11 strong came out to get stronger at Foxhole.  Cold, rainy, Monday morning… yuck.  But nothing good comes without sacrifice… so here we go.

The Thang:

Circle up for warm-up with: 20 SSH, 20 slow squats, 15 Peter Parker merkins (all IC).

Divide into 4 groups for a “4 Corners” style rotation.  About a minute at each station then haul your bell to the next station. Did two rotations.  Called exercises were: two-hand swings, shoulder presses, squats, rows, one leg deadlifts, upright rows, KB merkins, high pulls.

Mosey over to jungle gym and divide into 3 groups.  Rotate through stations for pull-ups, man-ups, and overhead KB presses.

Back to the parking lot.  Lunge walk to the first speed bump, run to the second.  Then 10 KB burpees IC (8 count).

Mosey to “the faculty lounge” (covered area at the front of the school) for Mary. Partner up for weighted sit-ups, then P1 runs lap while P2 does dolly press, flapjack and repeat with flutter and LBCs.

Finish with a lot of plank rows and KB merkins.

Moleskine: Great to see the PAX this morning.  YHC definitely needed the extra motivation that only F3 can provide!  Introduced the man-ups after getting introduced at Indian Land workout (#Arsenal).  This is a great exercise… seems simple but really puts you to the test.

Thanks to Mic Check for taking us out.

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