9 men hit up Foxhole this morning. Our goal: burn a few of the extra 17,000 calories many of us
consumed over the past few weeks. YHC included in that group, of course.
The thang:
SSH x 25
Imperial Walker x 20
Merkins x 15
Mountain Climbers x 20
Mosey the field for partner AMRAP drills:
Partner 1: 2 hand swing AMRAP
Partner 2: sprint across field, 10 merkins, sprint back
Flapjack and repeato
Partner 1: Hammer curl AMRAP
Partner 2: sprint across field, 20 mountain climbers, sprint back
Flapjack and repeato
Partner 1: Plank rows left AMRAP
Partner 2: sprint across field, 10 squats, sprint back
Flapjack and switch to alternate side for Plank row right, repeat
Partner 1: KB Push Press AMRAP
Partner 2: sprint across field, 10 merkins, sprint back
Flapjack
Partner 1: Goblet squat AMRAP
Partner 2: sprint across field, 10 squats, sprint back
Flapjack
Partner 1: Upright rows AMRAP
Partner 2: sprint across field, 20 mountain climbers, sprint back
Flapjack
15 1 hand swings (left)
10 burpees
15 1 hand swing (right)
10 burpees
Lunge walk w/ KB to mid-field for Mary
Pax choice:
LBCs w/ KB x 20 (Frehley’s Comet)
Flutter w/ KB press x 20 (Mic Check)
Dolly w/ KB press x 20 (Rock Thrill)
Dying cockroach/Toe Touch w/ KB, 10 each side (Mighty Mite)
Russian Twist w/ KB x 10 (Chipotle)
Lunge Walk back to sideline
Jog back to home
15 KB deadlifts to burn last minute
COT
Moleskin:
Great showing by all today. Kept the cardio up to burn some stored energy. Nice
way to close out the yr at Foxhole. Its been a great 5 and a half months since the launch,
and I’m looking forward to growing in 2014.
Announcements:
New Years Day Area51 convergance at S. CLT Middle. Check preblast and weekly e-mail for
details.
Saturday is the Joe Davis 5k and convergence in Fort Mill. Preblast with details went out.
Or click here: http://f3nation.com/2013/12/29/preblast-convergence-and-5k/
Area 51 “Lone Survivor” movie (jan 10) and Murph is coming up. Movie theater reserved by Stone Cold at Cinebarre. Lets get a big presence for the movie. All Saturday workouts will run “The Murph” the following day (Jan 11) . Tons of details here, including logistics for movie, evite,
and HDHH opportunity prior to movie: http://f3nation.com/2013/12/27/area-51-2nd-f-preblast-lone-survivor-movie-friday-followed-by-murph-saturday/
Happy and safe New Year to all, can’t wait to see what 2014 brings!!
MT
Two foursomes hit the links today, irons in hand. We didn’t finish 18 holes, but covered some serious yardage as we left the comfort of the turf fields behind.
COP
SSH x 25
Squats x 20
Imperial Walker x 20
Merkins x 15
Mountain climbers x 30
Mosey to parking lot:
KB rows (left) x 15, sprint, 10 merkins, sprint, KB rows (left) x 15
KB rows (right) x 15, sprint, 10 merkins, sprint, KB rows (right) x 15
2 hand swing x 20, sprint, 20 mountain climbers, sprint, 2 hand swing x 20
1 hand swing (left) x 15, sprint, 10 Carolina dry docks, sprint, 1 hand swing (left) x 15
1 hand swing (right) x 15, sprint, 10 Carolina dry docks, sprint, 1 hand swing (right) x 15
The Green Mile: (run w KB, until YHC calls for pain stations, repeat to Frisbee golf course & back)
5 burpees
Sprint w/ KB, drop for 10 merkins
Sprint w/ KB, drop for 30 Peter Parkers
Sprint w/ KB, drop for 10 Carolina Dry Docks
Sprint down hill to end of street (where the heck are we?!)
Partner up, and realize now we have to get all the way back to home:
Partner 1 sprint 100 yds and back, Partner 2 nonstop goblet squats until flapjack
Partner 1 sprint 100 yds and back, Partner 2 nonstop 2 hand overhead press until flapjack
(total smoker, that 2nd set took longer than anticipated as pax were feeling the burn)
All pax sprint w/ 100 yds w/ KB, drop for Mary
Dolly w/ KB press x 15
LBC w/ KB x 20
Mason Twist w/ KB x 10
Flutter w/ KB x 15
Sprint w/ KB
KB deadlifts x 15
Mosey back home
COT
Moleskin:
It was nice to get off the beaten path today and explore some new territory. YHC will admit, this was off the cuff and had a lot more running than anticipated. The new 2.0 is leaving me with little time for
AO logistics. But the lungs were burning, and we covered serious ground. Everyone was pushing hard for the entirety. Realizing how far away we were with 15 minutes to spare and knowing we had to get ourselves and respective KBs back was painful. 1 foot in front of the other.
Announcements
Christmas party
Jan 4 convergence/Joe Davis Run
New invite from Dirty Bird, bowl game at BOA stadium on Dec 28
Market Timer
Lots of running and lung burn today. It would be a tragedy not to use the wonderful turf fields
that Foxhole is so blessed to have. So use them, we did….
SSH x 25
Imperial Walker x 20
Merkins x 15
Mountain Climbers x 20
Field:
KB rows x 15 (left), sprint length of field w/ KB
KB rows x 15 (right), sprint length of field w/ KB
5 burpees
2 hand swing x 20, sprint length of field
2 hand swing x 10, sprint length of field
5 burpees
1 hand swing (left) x 15, sprint length of field
1 hand swing (right) x 15, sprint length of field
10 merkins
Hammer curls x 20, sprint field.
30 yd lunge walk w/ KB
Midfield Mary
Flutter x 15 w/ KB press
Dolly x 15 w/ KB press
LBC x 15 w/ KB
Mason Twist x 10
Hill:
20 goblet squat, up hill for 10 merkins, down for 20 goblet squat
2 hand overhead press x 10, up hill for 20 mountain climbers, down for overhead press x 10
1 hand press (left) x 10, up hill for 10 merkins, down for 1 hand press x 10
1 hand press (right) x 10, up hill for 10 mountain climbers, down for 1 hand press x 10
Mosey back to home
Hanging KB squat x 15
COT
Moleskin
Lungs were burning with the nonstop cardio and KB work on the field. Rolling Rock and Soft Pretzel were trading gold and silver medals back and forth on the sprints. Solid effort by all today, we certainly didnt leave any spare time on the clock.
As most of you know, I’ll be taking a Q hiatus over next few weeks until our 2.0 arrives. I’ll still
post as often as possible but didnt want to have any outstanding commitments over the next few weeks. Please let Honey Bee or I know if you want to take the reigns. We have slots filling up, but will definitely make sure you get a week.
Signing off for now.
MT
With the promise of photogs lurking and a chance to be a local media superstar, 14 posted in the frosty gloom. YHC forgot his hat, but we warmed up quick.
COP @ Northwest Stonehenge
SSH x 25
Mountain Climbers x 25
Imperial Walker x 20
Mosey across 521 to Northeast Stonehenge
Jack Webb up to 5, back down to 1
Jog to soccer field with 20 yd lunge walk and 20 yd broad jumps on the way
On the field: 10 merkins, sprint across field, 10 merkins, sprint back
20 plank in-&-outs, sprint across field, 20 plank in-&-outs, sprint back
30 mountain climbers, sprint across field, 30 MCs, sprint back
To the Premier deck:
Peoples chair; hold, then press x 50
Bear crawl across, 10 merkins, bear crawl back
Crab walk across, 10 merkins, crab walk back
(slowly starting to get feeling back in hands)
Burpee Mary ladder:
2 burpees, sprint up ramp, flutter x 20
jog around corner
4 burpees, sprint up ramp to level 2, Heals to Heaven x 20 by Haggis
jog
6 burpees, sprint to level 3, LBCs x 25 by Honey Bee
jog
8 burpees, sprint to level 4, Dolly x 20
Down the steps, mosey to Aloft Hill for 6s: Merkins at the bottom, squats at the top
Mosey back to home to meet with Ballantyne Magazine photographers who requested some action
shots and pics of Haggis with his Dick Tracey watch. Confusion ensues, its too dark for photos, so
mosey to nearby lot to wrap up.
Peter Parker Merkins x 10
Soft Pretzel calls for The Nippler x 15
Russian Twists x 20
Back home, COT, out
Moleskin:
The cold weather gear was dusted off and made its first appearance of the season, but no worries.
There was a special request by Ballantyne Magazine to take some actions shots of the pax this a.m. for article in upcoming print edition. Haggis will have a brief cameo discussing his Nike watch, and
YHC, Soft Pretzel, and Honey Bee stayed after coffeeteria to join in the comedic photoshoot. Good times.
Reminder to all to consider gloves during the cold months, lest you find your hands completely numb
and that makes for a brutal morning in the gloom.
Announcements
Get Mud Run teams signed up for April. Contact Stagecoach. Do not sign up through Mud Run site.
Joe Davis 5k and convergence is Jan 4. Details on F3nation.com
Dates for Christmas party (Dec 7 @ TR’s) and Panther game 2nd F event (Nov 10 @ Fox & Hounds)
8 men decided to close out the 3rd Qtr of the yr with a nice, cool morning at the Foxhole.
Reps & running on the menu today.
COP
SSH x 25
Imperial Walker x 20
Peter Parker Merkin x 15
Mountain Climbers x 20
Farmers Carry around soccer field, with 5 merkins at the KB transfer point.
Field for Partner Century Sets
Partner 1: hammer curls, Partner 2: sprint width of field – flapjack until 100
Partner 1: 2 hand swing, Partner 2: sprint width of field – flapjack until 80 (audible for time)
Partner 1: goblet squats, Partner 2: sprint width of field, 5 merkins – flapjack until 100
Partner 1: 2 hand overhead press, Partner 2: sprint width of field, 5 merkins – flapjack until 100
Mary
Flutter x 15 w/ KB press
Dolly x 10 w/ KB press
LBC x 15 w/ KB press
Russian Twist x 10 w/ KB
Hamburger Hill
Shoulder press x 10 (right), up hill for 20 mountain climbers.
Shoulder press x 10 (left), up hill for 20 mountain climbers.
Standing KB push x 15, up hill for 10 merkins.
Upright rows x 10, up hill for 10 merkins.
Hanging KB squat x 10, up hill for 10 merkins.
Mosey back to home
Rows x 10 (left)
Rows x 10 (right)
* spontaneous burpees by Wingman and Mighty Mite to burn last 14 seconds on the clock
COT
Moleskin
Small group today, which worked well for century sets. Everyone was pushing hard, even
while gassed after the sprints. We definitely hammered out a lot of reps today, and decent
cardio to boot. Great start to the week.
Announcements
Check weekly email for November and December 2nd F events.
After a full weekend of collecting dust on the couch watching football, and realizing how awful your fantasy team performed, it was time to get back to reality. Easily accomplished, via Foxhole.
COP
SSH x 30
Imperial Walker x 25
Peter Parker Merkins x 15
Mountain Climbers x 20
Mosey to lower lot
KB rows (right) x 15, sprint, 10 merkins, sprint, KB rows (right) x 15
KB rows (left) x 15, sprint, 10 merkins, sprint, KB rows (left) x 15
2 hand swing x 20, sprint, 10 merkins, sprint, 2 hand swing x 20
1 hand swing (left) x 10, sprint, 10 merkins, sprint, 1 hand swing (right)
Hamburger Hill
2 hand overhead press x 10, up hill for 5 burpees, back down for 2 hand overhead press x 10
Goblet squat x 10, up hill for 5 burpees, back down for goblet squat x 10
Upright rows x 10, up hill for 5 burpees, back down for upright rows x 10
1 hand press x 10, up hill for 5 burpees, back down for 1 hand press x 10
Field of Dreams
Hammer curl century set – partner 1 AMRAP curls until partner returns, Partner 2 sprint; flapjack until 100
Flutter x 10 w/ KB press
Dolly x 10 w/ KB press
LBC x 10 w/ KB
Russian Twist x 10 w/ KB
Farmer carry/Catch Me If You Can: Partner up, chase around soccer field w/ 5 merkins at transition point
Back to Home
Finish w/ 15 KB dead lifts
COT
Moleskin
Great start to the week. We welcomed Frack, The Witness, Housekeeping, and Brisket as first timers to Foxhole. Great to have you (if I missed any other site FNGs, please comment below)
Need to get the CMS grounds crew to come out and mow Hamburger Hill. We almost lost a few guys in the rough that is now approaching 5 ft in some spots.
Announcements
Check F3Nation site for new 3rd F sites, GoRuck light and challenge coming up.
Market Timer
In my quest to bring a change of pace to the gloom, Stonehenge ventured off the beaten path to explore some new lands, much to the delight of all. Who knew such paved trails existed. That thang:
COP
SSH x 25
Imperial Walker x 20
Peter Parker Merkin x 10
Mountain Climbers x 20
To Loch Ness
Wall jump-ups x 10, dips x 2
Wall jump-ups x 8, dips x 4
Wall jump-ups x 6, dips x 6
Wall jump-ups x 4, dips x 8
Wall jump-ups x 2, dips x 10
Squats x 10, derkins x 2
Squats x 8, derkins x 4
Squats x 6, derkins x 6
Squats x 4, derkins x 8
Squats x 2, derkins x 10
Mosey to BOA Hill, lunge walk on the way;
Up hill for 2 burpees, plank work
Up hill for 4 burpees, plank work
Up hill for 6 burpees, plank work
To 521 bridge for peoples chair w leg extensions and press x 40
Field work:
10 merkins, sprint across field, 10 merkins, sprint back for 10 merkins
20 plank in & outs, sprint, 20 in & outs, sprint, 20 in and outs (half burpees)
30 mountain climbers, sprint 30 MCs, sprint, 30 MCs
Off the grid to golf course trail & rock amphitheater, pax amazed by uncharted territory:
Up 2 levels of rock amphitheater, 2 squats, back down for 1 merkin
Up 2 levels of rock amphitheater, 4 squats, back down for 2 merkin
etc, etc up to 10 squats, 5 merkins
YHC explanation of simple task clear as mud when pax told to just double it but add 1 then 2,
or add 2 to squat but 1 to merkin until 10. Anyways, you know what I mean.
Over to newfound grassy field for Mary #sawgrass Be careful.
LBC x 20
Flutter x 20
Dolly x 20
Russian Twist x 20
Cart path/trail broad jumps. Admire Walden Pond and serenity of gloom.
Continue discovery of new territory with mosey down trail and trespassing onto cart path
via underground tunnel to Dana Rader:
Mountain climbers x 20 in lot, sprint for 20 more MCs
Jog back to Loch Ness
Audible for last minute Jack Webb ladder up to 5, back down to 1.
Back home, COT.
Moleskin
Small group today with many pax at BRR and Rock convergence, but perfect size for our trek off the grid to some new AO. BCC never disappoints with more trails, more rocks, more water. Honey Bee doubted my ability to find new pastures, but YHC kept his word. Nice to get the whole group together at coffeeteria as well.
Announcements
Shout out to all A51 and F3Nation BRR participants. Strong representation this yr.
Check out Rebel Yell, Thursdays at Polo Ridge.
MT
Job to BAC hill:
Partner 1 = nonstop flutter, partner 2 = up hill for 2 burpees. Flapjack
Partner 1 = nonstop dolly, partner 2 = up hill for 4 burpees. Flapjack
Partner 1 = nonstop LBCs, partner 2 = up hill for 6 burpees. Flapjack
Partner 1 = nonstop rosalita, partner 2 = up hill for 8 burpees. Flapjack
Indian run to 521 bridge: peoples chair with alternating leg extension, then 50 shoulder press.
Jog back to parking lot:
Bear crawl across lot, 10 squat, bear crawl back.
Crab walk across, 10 merkins, crab walk back.
COT
Moleskin:
Original Q confusion turns out to be best of both worlds. We packed a lot into 60 mins and
shared duty without planning = good times. When Frehley pulls out the KB and index cards of doom,
prepare to get smoked.
Announcements:
The southern facing sky put on a show this morning, with claims of shooting stars. Or meteors. Or something on fire moving very fast. By the end, most of us were seeing stars, going fast, and there may have even been a fire or 2.
COP
SSH x 25
Peter Parker merkins x 15
Mountain Climbers x 20
Jog with KB to lower lot
Burpees x 5, 50 yd sprint w/ KB, burpees x 5
KB squats x 15
Side dips right x 15
Side dips left x 15
Jog to Field of Dreams
Plank row right x 15, sprint length of field, 5 merkins, sprint back
Plank row left x 15, sprint length of field, 5 merkins, sprint back
20 yd Lunge walk w/ KB
Upright Rows x 15, sprint length of field, 5 merkins, sprint back
20 yd Lunge walk w/ KB
2 hand KB swings x 20, sprint, 10 merkins, sprint back
1 hand swing right x 20, sprint, 5 merkins, sprint back
1 hand swing left x 20, sprint, 5 merkins, sprint back
Flutter w/ KB press x 15
Dolly w/ KB press x 15
LBC w/ KB press x 15
Rosalita w/ KB press x 15
Jog length of field to Hamburger Hill #2
Overhead press x 15, up hill for 5 squats, back down
Goblet squat x 15, up hill for 5 burpees, back down
1 hand press left x 10, up hill for 5 squats, back down
1 hand press right x 10, up hill for 5 squats, back down
Jog back to lower lot
Partner 1 – nonstop 2 hand swings until partner returns
Partner 2 – 50 yd sprint, 20 mountain climbers, sprint back
Flapjack
100 yd jail break back w/ KB back to home #fire #seeingstars
COT
Moleskin
Our biggest crowd to date, and we were short a few of our regulars…nice to see the growth in just over a month since our launch. Everyone was moving at a great pace today, including our 2 FNGs. Good work fellas. Hamburger Hill #2 is a little steep. Coming down, especially when its a little wet, could prove to be a tad dangersous. Probably move back to hill #1 closer to the school from now on.
Announcements
Check website for Spearhead details, new ruck workout
Also, new Thursday workout coming soon (Rebel Yell)…stay tuned
Market Timer