Rebirth

  • When:02/08/16
  • QIC: Voodoo
  • The PAX: Frehley's Comet (R, WD), Loogie, Voodoo (QIC, WB)


Rebirth

3 heavy metal phoenixes rose from the ashes of the fartsack this morning to cleanse themselves of the disappointing Super Bowl outcome and take out their frustrations on their kettlebells.

No disclaimer given since there were 3 of us and we all know none of us are professionals.

COP

  • 20x two-handed swings
  • 20x good mornings
  • 10x around the world (5x each way)
  • 3x prying squats

The Thang

100 swings

  • 10 swings, 1 press each side
  • 15 swings, 2 presses each side
  • 25 swings, 3 presses each side
  • 50 swings, 4 presses each side

The original plan was for the PAX to carry their bells down to the soccer field for some of High Tide’s infamous Turkish Snatches. However, after discussing our various ailments (primarily of the shoulder variety), YHC made an executive decision to stay where we were for some ladders.

Round 1:

  • 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
  • Run a lap around the parking lot

Round 2:

  • 1 Lunge (R), 1 Lunge (L), 1 teabag squat
  • 2 Lunges (R), 2 Lunges (L), 2 teabag squats
  • 3 Lunges (R), 3 Lunges (L), 3 teabag squats
  • 4 Lunges (R), 4 Lunges (L), 4 teabag squats
  • 5 Lunges (R), 5 Lunges (L), 5 teabag squats
  • Run a lap around the parking lot

Round 3:

  • 1 Lawnmower row (R), 1 Lawnmower row (L), 1 upright row
  • 2 Lawnmower rows (R), 2 Lawnmower rows (L), 2 upright rows
  • 3 Lawnmower rows (R), 3 Lawnmower rows (L), 3 upright rows
  • 4 Lawnmower rows (R), 4 Lawnmower rows (L), 4 upright rows
  • 5 Lawnmower rows (R), 5 Lawnmower rows (L), 5 upright rows
  • Run a lap around the parking lot

Round 4:

  • 1 flutter, 1 dolly, 1 LBC, 1 press
  • 2 flutters, 2 dollies, 2 LBCs, 2 presses
  • 3 flutters, 3 dollies, 3 LBCs, 3 presses
  • 4 flutters, 4 dollies, 4 LBCs, 4 presses
  • 5 flutters, 5 dollies, 5 LBCs, 5 presses
  • No lap

Round 5:

  • 1 C&P (R), 1 C&P (L), 1 goblet squat
  • 2 C&P (R), 2 C&P (L), 2 goblet squats
  • 3 C&P (R), 3 C&P (L), 3 goblet squats
  • 4 C&P (R), 4 C&P (L), 4 goblet squats
  • 5 C&P (R), 5 C&P (L), 5 goblet squats
  • Run a lap around the parking lot

Round 6:

  • 1 Lawnmower row (R), 1 Lawnmower row (L), 1 upright row
  • 2 Lawnmower rows (R), 2 Lawnmower rows (L), 2 upright rows
  • 3 Lawnmower rows (R), 3 Lawnmower rows (L), 3 upright rows
  • 4 Lawnmower rows (R), 4 Lawnmower rows (L), 4 upright rows
  • 5 Lawnmower rows (R), 5 Lawnmower rows (L), 5 upright rows
  • Run a lap around the parking lot

Mary

10x flutter presses IC

10x dying cockroach/KB pullovers IC

20x LBC without bell

10x Russian Twist with KB

Done

COT – Thanks to Frehley’s for taking us out.

Moleskine

After imbibing a few too many large NODA Cavus last night and getting to bed after midnight, YHC would not have been disappointed to take a 45 minute nap this morning “waiting” for the PAX to show up. Fortunately, Frehley’s Comet and Loogie were waiting for YHC and kept him honest this morning. After some quick jokes about heading to the diner for coffee and donuts, we got down to business.

This was the first workout since Foxhole was moved to Wednesday, then moved back to Monday. Hence, the title of Rebirth. Today also happens to be Lundi Gras, when the kings of Rex and Zulu meet on the river in New Orleans in anticipation of both their rides on Fat Tuesday tomorrow. And Rebirth is the name of a great brass band in New Orleans, so YHC figured he’d tie that in as well.

Speaking of the rebirth of Foxhole, YHC would like to welcome Loogie and Frehley’s Comet as co-site Qs. Both Loogie and Frehley’s have been regulars at Foxhole for a while. Rather than have to choose between Foxhole and the Maul every Wednesday, they preferred to keep a gear workout on Mondays. Thanks to Chanel for his leadership over the last year at Foxhole. It was great to work with you and I look forward to seeing you out there.

About the author

Voodoo author

Area 51/SOB, Meathead co-site Q

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Ickey Shuffle
9 years ago

So can you give us an overview of what the new strength and conditioning workout will be?

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