0.0 comes to Foxhole

0.0 comes to Foxhole

YHC pulled into Elon Park Elementary Monday morning right after High Tide, shortly after driving by 3 pre-runners who had no respect for YHC’s weinke. Was it a wise move or a critical error in judgment? Read on and decide for yourself.

We ended up with 9 pax, including Cobbler, who was making his second post after being an FNG at Blackhawk over the weekend. After a thorough disclaimer blaming Argonaut for any potential injuries as site Q (not really, MT), we formed some sort of weird shape that wasn’t quite a circle or an oval in the middle section of the parking lot.

Warm-up:

SSH x 20 IC

Partner up by bell size. P1 carries the bells around the parking lot. P2 performs 7 merkins and gives chase. Circle all the way around the outer lots and back to the middle lot. The pax appeared sufficiently warm.

The Thang:

Although YHC tried to come up with something new and exciting for his first Q as a 42 year old, the well was dry. As a result, the body of this comes from a workout I’ve led a few times at Meathead. If High Tide minded, he didn’t say anything (thanks, HT).

We warmed up with 100 swings and 20 shoulder presses:

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

Next was a series of circuits of :30 on/:30 off of the following exercises:

• Alternating swings
• Military press L
• Military press R
• Row L
• Row R
• Snatch L
• Snatch R
• Russian Twist
• Goblet squat

Repeato

After completing the second round, the partners each grabbed a bell and mosied to the playground. P1 cleaned both bells and performed see-saw presses (alternating shoulder presses) while P2 performed 7 pull-ups. Flapjack until each partner has completed 3 rounds. 3*2*7 = 42.

Mosey back to the middle lot for some Mary:

• Flutter press x 15 IC (Wild Turkey)
• Plank jacks x forever IC (Argonaut)
• Heels to Heaven  x 15 IC(Nard Dog)
• Slow Freddy Mercury x 10 IC (High Tide)
• Box cutters x infinity IC (Fire Marshall Bill)

Done. Thanks to Wild Turkey for taking us out in COT.

Announcements:

1. F3 has launched the Give 2 Give initiative to raise money to support F3’s fall expansion efforts. Read about it here.
2. By now, you have definitely heard of Speed for Need. If not, you don’t know JRR Tolkien or you are a hermit that lives in a house without an internet connection. Read about it here.
3. The first Speed for Need race in SOBland will be the Isabella Santos 5K on September 30. If you can, please run. If not, please make a donation or come out and support the SFN racers and your F3 brothers. Read about it and register here.
4. The SFN chariots will also be at the Greekfest 5K on August 26. You can join the F3 Nation team and run with the chariot here.
5. The Blue Ridge Relay is next month (September 8-9). If you don’t want to run, please consider driving a van. You get all of the best parts of the BRR (fellowship, public admiration, lack of sleep, spending 24+ hours in a smelly van, etc.) without having to run. Talk about a win-win situation. If you’re available that weekend, please reach out to Cheddar, who is organizing the BRR for South Charlotte.

Moleskine:

• Thanks to the pax for posting this morning. It’s always tough to get up on a Monday morning and start the week off right, but the Foxhole is a great place to do it. This week was a little light on the running, but there’s usually plenty of that. The site is in great hands with two young beasts running it, Argonaut and Fire Marshall Bill. If you haven’t been in a while, you’re missing out.
• Great work today by Cobbler. He had some experience with bells, but was learning on the job for a lot of it. Thanks to Loogie for taking some time to work with him and for providing a smaller bell for some of the overhead work.
• YHC built this workout based on an article from StrongFirst. The goal is to focus on 7 basic human movements (push, pull, hinge, squat, loaded carry, rotation, counter-rotation). If you want to read the article, you can find it here.
• Please sound off below with any additional comments.