Author Archive Argonaut

Basic Training & A Log

Per the usual, YHC was super pumped about heading to the ‘hole for some KB work. Also per the usual the pre-run was at 5am. Nard Dawg, Voodoo, and YHC were in attendence. After a 2 mile warm-up, the parking lot showed 2 additional cars for a total of 5 men ready to work. Here’s what happened next:

Warm-Up

• 16 SSH IC
• 10 Merkins IC, hold plank
• 16 Mountain Climbs IC, hold plank

Thang

Circle Up and grab a bell. Then:

Swings N Presses

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

Get-Ups

Mosey down to the field with your bell. After a brief demonstration from Voodoo, let’s work on the Turkish Get Up. Mind that form:

• 2 Get-ups (one each side with no bell) nice and slow.
• 4 Get-ups (two each side with bell, if you got one)

Carries, Pulls N Snatches

Waiter’s carry down the field toward the goal line, stop at the 18′. Waiter’s carry other side back past midfield.

Circle up for some more KB work. Time spent showing form and talking through technique.

• 10 snatch each side
• 10 high pull each side.

Station Work

Voodoo flips the Q over to YHC, and we walk back to the launch point with bell racked. Q calls variety of presses on different sides as we walk. ~ 10 presses each side. The remainder of the time remaining ~20 minutes, was spent at 3 stations. 1 person at station one, the other 4 divided evenly at stations 2 and 3. Switch stations when the runner returns.

• Station #1: Run the lap ~400-600 meters, carrying the 55lb Rubber Log.
• Station #2: (Partners) Partner Resisted Abyss Merkins. 5 hard reps, switch and repeat.
• Station #3: 20 KB swings, 5 pull-ups. Repeato.

Endex

Smythson-ite

(I’m not brand loyal)

As today’s Foxhole was being planned, Voodoo and YHC had envisioned up to 3 newcomers; these were not necessarily FNGs, but guys who hadn’t swung the bell in a while or have never. While we ended up bereft of the new faces in the end (for various reasons), we still had a great time getting back to basics.

Everyone put out some good work today. On paper it doesn’t look that impressive, but everyone gave there all and really focused on getting quality reps in. No bro reps out there today.

Also, today was sort of an inauspicious debut for a piece of workout gear that YHC has been using for sometime, pre-F3. The “Rubber Log” is a 45-65 ish pound (I really have no idea how light / heavy it is) piece of flotsam from the garage that has been bound together with duct tape. If you are interested in making one (expecting no one to be interested at this point): 1 old red shower rod, 2 used laces from a pair of CCM 995 SuperTack ice hockey skates, a yellow pool noodle with the customary 3/4 inch center hole, 15 ft of black duct tape, and a heavily used rubber bedliner from a since deceased 2001 Ford F150 SuperCab. Instructions, insert shower rod into the pool noodle, wrap the bedliner tightly around the noodle several times. Surround with duct-tape at 4-6 key spots, form hand holds from the skate laces. The Rubber Log is most often used as a load to be shouldered while running, but can also be used for partner sit-ups (#sealfit) and other odd exercises. Perhaps it will make its way out into the gloom again soon.

On behalf of your humble Site-Qs, Voodoo and YHC, thanks for coming out. An honor as always to lead.

By The Numbers

Conditions

• The super-moon shining brightly
• 40ish temps, no rain.
• depressed numbers due to Big House opening day.

Pre-Thang

3 showed for this morning’s pre-party. Wild Turkey, Marlin, and YHC all loaded up a pack or vest with 15-25 lbs and started running. 2.4 miles then back to launch to allow for some post-run recovery and hydration. Quality conversation on the jog. We discussed how disappointing most of the astronomical phenomenon are given all the hype they enjoy.

• Yesterday “Tomorrow is the SUPER moon, the closest the moon has EVER been to earth”
• Today “Moon is maybe a little bigger; I was expecting an E.T on the bike background moon.”

Thang

The PAX were disclaimed and urged to give it their all, but to adjust and modify as needed. Warm-up included; Warm-up lap, 10 Slow Windmill; 10 Slow Merkin; 10 Slow Prying Squats.

Partner Work

Grab a partner, similar bell size. 3 rounds of each exercise below.

Resistance Bell Merkins

• P1: Hands on Overturned Bells, 8 Merkins
• P2: Apply pressure to upper back to ensure the 8 reps are hard and the 8th rep is near muscle failure.
• Switch and Repeat for 3 rounds
• 30 swings in between each couplet

Double Squats with Core

• P1: Rack both bells, 12 Deep Squats
• P2: LBCs until P1 is done.
• Switch and Repeat for 3 rounds
• 30 swings in between each couplet (no swings after the last one)

SSST

• Get into a semi-circle for instructions and throw on some music.
• Secret Service Snatch Test: 10 minutes of continuous kettle bell snatch. You may switch hands as often as you want; if you need a break, set the bell down but at least one hand must remain on the bell the whole time.

  Secret Service Snatch Test (SSST): is a test allegedly used as a weed out exercise for candidates of the Secret Service. There’s not a lot to confirm whether this is actually the case. I guess that stands to reason since secrets are kind of their thing over there. The SSST is a ten minute sprint for the heart, lungs, hamstrings, grip, and mind. Men’s weight~53lb, Lady’s weight~35lb

---

Partner Work

Grab a different partner, bell size does not matter this time. 3 rounds of each exercise below.

Upper Complex

• P1: Laying Extended Tricep Extensions, 10 reps
• P2: Pull-ups.
• Switch and Repeat for 3 rounds
• 15 knuckle merkins between each couplet

---

And finito. Count, Name.

Moleskin

Reflections

During the laborious pre-ruck, YHC’s hope for a smallish even number of PAX was proclaimed to Wild Turkey. Sometimes small numbers are better suited to particular wienke’s. Today was no exception. 6 was perfect. The first half of the workout was predominantly “big muscle” strength work (get dem gainz). The second portion of the show was the SSST; a challenging 10 minutes of willing yourself to the next rep, and ignoring the pain in your hamstrings and lower back. Pre-F3 YHC was into measuring things a lot when exercising (ahem… measuring efforts, stay with me). When you exercise alone, it’s always you vs you, so it helps to measure so you have something to compete again. One of the great things about F3 is the ability to compete against others in things that are not always easy to measure. (not everyone just runs). The SSST is a pretty easy one to measure in theory, but counting reps can be a challenge when you are pushing yourself, and you are up past a 100 (YHC struggles with big numbers apparently). So today, in a mostly failed effort to bring back some of YHC’s old measurement tricks, the ole dilapidated iPhone 5 was brought out of retirement to provide video evidence. Q-fail, the phone decided it had enough after about 6 minutes of recording… so all the numbers here are based on the first 5 minutes and 53 seconds:

Breakdown

---

• Wild Turkey (WT) (40lb) Strong effort. Slower reps, with very little rest. 78 reps in the first 5:53
• Voodoo (V) (53lb) So consistent. 20 rep opener in the first minute, then 10 reps per minute, on the minute after that. Very consistent. 70 reps in the first 5:53
• Argonaut (A) (53lb) All over the place. Fast reps, but lots of recovery time. 98 reps in the first 5:53
• Mighty Mite (MM) (45lb) Large chunks of fast reps, with plenty of recovery time. 83 reps in the first 5:53
• Frehley’s Comet (FC) (35lb) Much respect. Added some diversity in his reps, some high-pull and cleans in the mix to break it up some. #modify. For purposes of SSST, snatches and cleans were counted, but not high pull. 71 reps in the first 5:53.
• Marlin (M) (45lb) Another respect-able effort here. Inconsistent rep-scheme (much like YHC) but kept pushing. 74 reps in the first 5:53.

(Please comment below if numbers are off).

---

By the Numbers

The test is a hard one. Based on the rep attrition trends in the first five minutes and 52 seconds, everyone would be between ~110 and ~160 reps. According to some random, non-authoritative website: * 150 gets a good sweat rolling, and a score of 200 is where we start feeling some real pain. 250 repetitions places you in the bleeding-from-the-eyeballs elite class. 275 is the record and is held by a recluse in Montana that is rarely seen.*
200 is 20 reps a minute. A quality rep for a KB snatch takes at least 2 full seconds to complete. So… to get to 20 reps a minute, one would need to go 10 reps each arm, no rest at speedy reps. Then 20 seconds of recovery. Or slow the reps down and do one rep every 3 seconds. That takes you to 200. Yikes. The SSST will roll around to the Foxhole again in 2-3 months, so practice up, and YHC will ensure the video coverage doesn’t F up again.

Final Thoughts

While this BB focused mainly on the SSST, YHC is getting a visit from Uncle DOMS (delayed onset muscle soreness) due to all of weinke this morning. Back, Shoulders, Neck, Arms, Chest… etc. Build those broken fibers back stronger. Honor to lead you guys, #tclaps on the strong effort.

Argo Out.

What’s Tabata With You?

Ten gathered in the crisp cool of an October morning to voluntarily partake of fine fitness varietals with YHC. This is a brief account of the 50-ish minutes spent together:

WarmUp-orama

• Quick Mosey Lap
• 20 SSH IC
• 10 Low Slow Squat IC
• 10 Merkins IC

The Thang

---

NOTE: the Tabata below was modified from the traditional 8 sets, of 20s work, 10s rest. In an effort to get through more sets overall we did 6 sets of 20s of work, 10s of rest, brining each tabata to 3 minutes total.

Main Set

• Form a semi-circle of PAX.
• 50 swings OYO (~90 seconds)
• Tabata Mountain Climbers (3min)
• 50 swings OYO (~90 seconds)
• Tabata Jump Lunges (3min)
• 50 swings OYO (~90 seconds)
• Tabata LBCs (3min)
• 20 KB Squats in slow civilian cadence. (~90 seconds)
• Tabata Merkins (3min)
• 20 KB Squats in slow civilian cadence. (~90 seconds)
• Tabata Flutter Kicks (3min)
• 50 swings OYO (~90 seconds)
• Tabata Jump ups (like high-knees but, knees together) (3min)
• 20 bent over row (each arm) OYO (~90 seconds)

Mary In Cadence

• 6inch Plankjacks (10)
• LBCs (15)
• Low Flutter (10)
• High Flutter (10)
• 6inch Rock Hoppers (5)
• Heels to Heaven (15)

---

Moleskine

Good group of core Foxholers this morning. Numbers have been up. Good effort from all this morning, despite the globo-gym tunes YHC was piping through the bluetooth. Only a few comments about the beats with minimal words. Mighty Might claimed he was overwhelmed with the sensation that he was about to order a $12 jack and coke; not exactly a put down. It could have been a 32oz jack and coke, so…score. Some quality individual efforts out there:

Voodoo was impressive today (not surprising). Let’s ignore the fact that he took a seat at the head of the table (circle), right as we were about to say grace before a meal of KB and calisthenics. Ahem…get back in the semi-circle! Voodoo brought out what appeared to be the 28kg bell today. Heaviest of the group. Well done, way to power through those swings and squats. #siteQexample

Frehleys another solid Foxhole effort, followed by some post-workout leadership on the pull-up bars. Way to push it.

Fire Marshall Bill just learned that FMB is actually a Firefighter. Get. There. Faster. Argo. This partially explains why he often beasts these workouts. Today was no exceptions. Also joined in the post-workout pullups.

Soft Pretzel is not soft and doughy. YHC is convinced he is made of some sort of hybrid springy material, he was hopping on the jump ups. We all looked like we were standing still, SP was jumping out of the gym.

Freon claimed pre-workout that he hates now hates the cold. His history in Illinois, Maine, and Colorado (three damn cold places) has made him embrace personal climate control. Thus, Freon was decked out in a sweet neon pullover. Freon moved fast today, but the neon made him seem EVEN quicker. Also, maybe just the early 5:30 eyes, but pretty sure Freon has lost some weight in the last few months.

Uncle Leo was YHC’s neighbor in the semi-circle today. This was great, as Uncle Leo is very fit, and pushed YHC to continue. Also, Uncle Leo’s second consecutive Foxhole post; keep coming bro. We enjoy having you.

Wild Turkey was flying out there, and was probably the most in sync with the musical beats. Not sure if that was on purpose or not, but pretty sure WT was keeping his LBCs and Flutters in time with the tunes (that means WT was going wicked fast). Nice work

Peppermint was one of the few that had enough gas in the tank to keep the jump-ups going for all 6 rounds in the tabata. He looks like a natural with the KBs, even though they have not been part of his fitness regimen much in the past.

Mighty Might crushed it like a man in his 20s. Pretty sure he elected to swing the big 60lb bell, but couldn’t tell for sure, since he was in YHC’s peripheral. MM was especially quick on the bent over rows. #beastmode

Thanks for coming out to SOB’s only Monday workout, leadership opportunities for 2016 are running out; if you haven’t Q-ed a Foxhole in a while, grab some of the November/December spots.

Argonaut out.

Announcements

• None at all.

Goose March

The parking lot at Elon Park Elementary filled gradually this muggy, swampy morning. Thin Mint woke early and couldn’t go back to sleep (so excited for Foxhole), I couldn’t go back to sleep after a 4:15 wake up (also excited for the Foxhole today). We both made the HIM choice of getting up and getting after a Foxhole pre-run. Key note of distinction here, Thin Mint breezed through 5 miles at a sub-7:30 pace; YHC and One Niner (who joined me at the announced pre-run) did a little under 2 miles at a 9-minute pace. One Niner was getting over being sick, I’m just slow. The parking lot was buzzing when we returned from the run, 10 strong were gathered around the flag. Disclosure was given. Here is what happened next:

Swamp Thang

---

Warmup

• Lap
• Merkins X 10
• SealJacks X 20
• Goblet Squats X 10 (Low and Slow, hold the last one for instructions)

Set 1

• Perfect Push-ups (Slow Civilian Count) X 20
• 7 Pullups
• 40 KB Swings

Set 2

• Bent Over Row (Slow Civilian Count) X 20
• 7 Pullups
• 40 Alternating Hand Swings

Set 3

• Squat Thruster (Slow Civilian Count) X 10
• 7 Pullups
• 40 Alternating Hand Swings

Kettlebell Goose March

• All PAX hold the KB in racked position on right side.
• Pax line-up Indian Run style.
• All PAX long striding walk, maintaining racked KB.
• Last guy Runs with KB.
• Q calls presses (civilian count), PAX count.
• then next guy runs.

One lap around the road circling the upper playground field area

Set 1

• Perfect Push-ups (Slow Civilian Count) X 15
• 7 Pullups
• 20 Snatch

Set 2

• Bent Over Row (Slow Civilian Count) X 30
• 7 Pullups
• 20 Snatch

Set 3

• Squat Thruster (Slow Civilian Count) X 10
• 7 Pullups
• 20 Snatch

5MOM

• 50 LBC In Cadence
• 10 Plank Jack In Cadence (of course)
• 10 Flutter In Cadence
• 10 Low Flutter In Cadence
• 10 High Flutter in Cadence
• 15 Plank Jack In Cadence

And Done !

Soggy Moleskine

---

The weatherman sent some aggressive humidity this morning for it being late September, it felt oddly Julyish. Most of the regular crew was out there, with the exception of a few notable absences: Voodoo is DR for work and will be for a few weeks (Missed ya buddy), JRR Tolkien, stirred up the good ole twitter about posting last night, but then flintsacked. YHC will surprisingly give him a pass though, as he did run a solid 18+ miles yesterday at a ridiculous pace and his posting obligation is to Voodoo not the AO, and Pebbles, who hasn’t missed a Foxhole in 8 weeks was notably absent (hope all is well). Great work by all in what proved to be a challenging workout that kept the PAX together for most of the workout; people were feeding off the energy. Couple notables:

• Neon Freon was full of spirit and a bright lemon-lime dryfit shirt today and was locked in a “who can generate the largest sweat puddle” battle with Freshly Needled Frehley’s Comet, who recently underwent some sort of cryogenic needling treatment and tarot reading that has rolled back the age clock. Well done gents. Call it a draw.

• Heisenberg, a 2NG, put out a solid effort with the KBs. The man is freakishly strong and kept pace with the group throughout the workout. Keep posting man, well done.

• We had a surprise visit from A51 celebrity Alf. YHC had never met him or Heisenberg before, thus the more stern and full disclosure. Alf was flying out there, which took me by surprise because YHC didn’t know this was an experienced F3 leader doing a surprise visit at the ole Foxhole.

• Flint was sporting another new pair of shoes, and clearly ready to get some strength gains after all the BRR atrophy. Solid work out there Flint, especially volunteering to trade up for a heavier bell a few times; swapping with One Niner.

• Speaking of One Niner the dude is a beast. even after recovering from the plague this weekend, still showed up to the pre-run and crushed the regularly scheduled program.

• Marlin posts at Foxhole consistently and with aggression. He is on Site Q radar for a Q-opportunity soon.

• Soft Pretzel elected for the larger bell today, well done on the upsize. We’ll pretend you didn’t fetch the smaller one much later in the effort.

• Thin Mint is a freak of nature, not sure how he got named for a cookie. If you want to challenge yourself, Thin Mint has the Q at the ‘Hole next week. Make plans.

Announcements were made, but I don’t remember them.

P.S The name “Goose March/Run/Sprints” I’ve come to prefer instead the potentially troublesome term “Indian March/Run/Sprints”. Somehow I ended up on some page about how Geese teach us about team work at this page (http://lenwilson.us/5-thing-geese-can-teach-us-about-teamwork/). I do not recommend it, it is not a great read, but at least I found a name for the BB, take it or leave it.

Argonaut Out.