0.0 Comes to Fox Hole

0.0 Comes to Fox Hole

YHC had trouble sleeping last night – too many choices of what to do in the Gloom this am at FoxHole (Area 51 may need to start a support group for people like YHC, High Tide and TR – who spend as much time with our KBs as our Ms)

Anyway – arrived to find a small but solid crew so threw out all options that were crafted the night before and went with a tried and true meat and potatoes Clean and Press ladder workout. (also, YHC missed his KB workout Saturday and this was a great chance to make it up)

8 MEN / SOBs started their week off with a little iron and no running at Foxhole this AM.

Quick disclaimer given (or was it – maybe in YHC’s head – can’t remember now)

Then warmup:

20 – two handed swings
10 good mornings
10 halo’s – 5 in each direction
5 prying goblet squats – ass to the grass deep.

The Thang:

Clean and Press Ladders.

The Russian – aka Pavel loves to use these to get a lot of work done in a realtively short amount of time – however, he does say American’s have a harder time with these than Russians – because they are boring – a hard workout, but boring and Amreican don’t do boring. (per Pavel)

Anyway enough of that –

A ladder went like this:
1 C&P (R), 1 C&P(L), 1 diamond merkin on your bell
2 C&P (R), 2 C&P(L), 2 diamond merkins on your bell
3 C&P (R), 3 C&P(L), 3 diamond merkins on your bell
4 C&P (R), 4 C&P(L), 4 diamond merkins on your bell
5 C&P (R), 5 C&P(L), 5 diamond merkins on your bell
and
5 goblet squats

Rinse and repeat for a total of 5 ladders

3 x snatches (R,L)
2 x snatches (R,L)
1 x snatches (R,L)

6 minutes of mary

KB Flutter in cadense (Press the bell up) x 15
20 leg lifts oyo using the bell as your counter weight (laying flat on your back, legs staight, lift them up and over your head and try to touch the ground behind your head, and back down = 1)

few minutes left – amrap – merkins for those in the challenge until time is called YHC was able to get 60.

No ground covered – but lots of work done.

NNM

Sometimes you don’t have to cover a lot of ground to get a workout and this morning was evident of that. Not a lot of mumblechatter but a lot of sweat flying around as everyone got after it.

Solid hard working crew out this morning – great work. Frehley’s finally decided to bell up today and did most of the C&Ps with a 24KG or 52 lbs for us Mericans. Solid work brother.

Also very little instruction needed today – everyone was using great form – so the Form Police wasn’t busy today.

Thank you men for the honor of leading you this am. It is a privilege.

YHC will cut the sight Q’s some slack today – sore shoulders need to be cared for, and alarm clock fails are bound to happen time to time…

Thanks for taking us our Frehley’s

Announcements:

Area 51 Southern Discomfort – Area 51’s CSAUP coming in August – keep a watch for news on this.

Champagne Out.