Foxhole 12/5/2016
YHC was experiencing severe back pain Sunday afternoon and Monday on the way to the AO. No better time to launch into a KB swing marathon.
Thang
10 rounds of 20 KB swings. Swings were completed within 1-min. The remainder of the round was rest (200 total)
Mosey
5 power clean and press R
5 power clean and press L
Repeat three rounds
Paxs were given about 20 sec recovery in between each set. Focus was on form, not speed. During the last set, PAX completed a 30 second isometric hold in the press position for the last rep on each arm.
Mosey
5 sets of merkins with varying speed and isometric holds. Work for 30 sec and rest for 30 sec. PAX completed 8 to 12 reps per round
Long Mosey
3 sets of pull ups with varying speed and isometric holds. Work for 30 sec and rest for 30 sec. PAX completed 5 to 7 reps per round.
Mosey
10 rounds of 20 KB swings. Swings were completed within 1-min. The remainder of the round was rest (200 total)
Moleskin:
I felt great to be out there in the gloom again after being admittedly inconsistent over the last few months. Looking forward to posting more.
Thanks,
P
Big is beautiful
After withstanding some fairly overt comments about my curves, YHC woke up this morning, put on my gym shorts that i bought in the husky section at JC Pennys, and rolled into the vine parking lot with a serious chip on my shoulder.
I was pleased to see such a strong turnout and even some new faces in the group. I thought the had come for the ghost flag, so i wanted to make sure they earned it.
Warmup
Mosey to starbucks roundabout
The Thang
10min 100 burpee challege
10 one minute rounds of the following reps
8
9
10
11
12
12
11
10
9
8
Most PAX completed the reps well before the minute was up, the remainder of the time was rest.
Following the 100 burpee challenge, we completed some slow count merkins for recovery. We completed 8 reps of the following with about 10 to 15 seconds rest in between.
Regular
Diamond
Wide arm
Marine corp (elbows tight)
Mosey to Ballantyne Parking Deck
40 SSH in cadence
Sprint two levels and complete 10 jump squats and 20 flutters (2 = 1)
20 to 30 seconds recovery
Sprint 1 level
Complete 15 drop squats on my count
Sprint 1 level
Three sets of reverse lunges. Lunges were completed in cadence (2 =1) using the same leg (not alternating)
5 (10) R
5 (10) L
7 (14) R
7 (14) L
5 (10) R
5 (10) L
Mosey to bottom of the parking deck.
Pax competed 10 merkins (my count) for recovery
Split into two groups and bunny hop up the stairwell. The two groups met at the top.
Circle up for ab web
Heels to heaven and LBC 1×4 increasing to 5 x 20
20 (40) flutter kicks in cadence
Then back down the H to H and LBC pyramid.
Mosey back to starbucks roundabout and complete the 10 min 100 burpee challenge
Moleskin
Good work from all the PAX. Very strong group showed up today. I was anticipating alot more resistance when i announced the second round of burpees, but i didn’t hear too much complaining. Just so you are aware i did seek favras input prior to announcing it and he thought it was a good idea…so blame him
6am run at the anne spring GW, contact me or haggis for details
Fun CSUP planned in Gastonia, check preblast for details.
Honor to lead as always.
Love you brothers
P
The Foxhole
Seven Pax posted for their Monday morning medicine. Tried to keep it interesting will as close to 0.0 as possible
The Thang
30 swings
30 swings
30 swings
20 Low slow squats
5 power clean and press R
5 power clean and press L
30 swings
20 merkins
30 swings
Lap around playground
30 swings
10 merkins
30 swings
10 merkins
30 swings
10 merkins
Lap around playground
30 chinups
30 swings
15 rows R
15 rows L
30 swings
15 rows R
15 rows L
30 swings
15 rows R
15 rows L
Lap
Finished up with some Mary.
Moleskin: workout was simple and effective. Glad to see everybody, honor to lead as always. Someone let Farve borrow some money so he can buy himself a decent kettle bell.
The Foxhole Farmer
(Posted on behalf of Pebbles who dislocated his typing fingers during Foxhole Farmers Carry, but managed to pop them back into place during Fatcamp’s 4 miles. Glad to have you off BB IR bro)
12 PAX came to the ‘Hole eager to start their week off right; with Pebbles at the helm it was a sure thing. Here’s what went down (maybe, if I couldn’t remember, I made it up):
Warmup-o-Rama
- Disclosure given. A lengthy one, such that we were all expecting 500 swings again.
- 3 rounds of: swings(21,15,9), merkins(21,15,9), 1 lap (small parking lot)
The Thingy
Phase 1
PAX count off by fours threes; each group line up behind the 3 biggest bells:
– 28kg (The Gray Monster)
– 28kg (The Heavy Metal)
– 36kg (The Liberty Bell)
First PAX in line one arm farmer carry down, other arm back, while remaining dudes do an exercise.
– Presses
– Swings
– Squats
– Cleans
Phase 2
Mosey with bells down towards the hillside of the school. Partner up.
P1: 2-bell farmers carry up the stairs and back.
P2: Push-Ups
Flip and Repeat until 100 team reps.
P1: 2-bell farmers carry up the stairs and back.
P2: LBCs
Flip and Repeat until 200 team reps.
P1: 2-bell farmers carry up the stairs and back.
P2: Carolina Dry Docks
Flip and Repeat until 200 team reps
Ole Mole
The sweat was rolling pretty soon after the AMRAP warmup; personally I like the AMRAP warmup, gives everyone a chance to go from cold to warm at their own pace. #tclaps Pebbles. No sure about everyone else but YHC’s grip was toasted after all the carries. Everyone got a chance with the bigger bells in the single arm carries and some of us got stuck with them again in the two arm carry section. Tough to remember all the quality individual efforts, but here are a couple observations:
-
Soft Pretzel sprints faster with bells than most men do without. Very quick up and down the stairs.
-
Loogie continues to post consistently, despite missing one of his limbs due to shoulder injury. YHC will be posting at Fight Club in his honor this Friday.
-
Madamme T is a beast on the push-ups (#10,000) and the dry docks, pretty sure he was lapping several folks.
-
For the record, Flint did show up for both the pre-run and the main event.
flintcommit == hardcommit. Well done.
Pebbles, thanks for leading a quality grip beatdown; good prep for any folks training for OCR (which should be all of us.)
Announcements
- a51 pool party.
Fat Camp AMLAP
YHC was at the helm for another installment of Fat Camp. I have a goal of 100 miles for the month of August and as the PAX learned from the 500 KB swing at Foxhole two weeks ago, when I have a goal, I drag everyone else through my misery.
An FNG pulled into the parking lot at 6:16, which was a pleasant surprise. After a quick disclaimer (I made it through without an F-bomb) we were off!
Warm up
Quick Mosey
30 x SSH
20 x LSS
15 x Merkins
The Thang
5 to 10 pull ups at the jungle gym in the NE corner of the playground
mosey
10 toes to bar at the jungle guy in the SE corner of the playground
mosey
10 push ups at playground on south side of school building
mosey
10 burbees at NE corner of school building
mosey
bunny hop up concrete steps north of school building
mosey back to pull up station for next lap
AMLAP (As many laps as possible) for 25 minutes
Mosey to the turf field
Sally Pushup challenge
Sally leg raise challenge
Mosey to the rec center in the back and Indian run to COT
Garmin came in at 4 miles for the workout.
Moleskin
Everyone did great this Fat Camp, which played out more like a Brave workout. I was surprised at how little complaining there was. Except for flint, who always complains. Even with all that complaining, he was a stud during the AMLAP portion. After he remarked that he needed to “give his legs a break” for BRR, I recommend that he give his mouth a break instead. Hopefully Flint knows that I only kid.
The FNG (Bubble Boy) actually crushed it. Was running with the lead pack most of the time. I took a moment to tie my shoes which gave him the No 1 spot during AMLAP, but I made sure to pass him in the final stretch. He got the name Bubble Boy for showing up to the workout in a long sleeve shirt and pants. He said it was because he was worried about having a reaction to the grass…which is artificial turf. I’m just glad he remembered to take off his head gear when he got out of bed this morning.
Fallout – came to post for as a Site-V . Great to see him as always. Hope to have you out again soon. Soild work
Fire Marshall Bill – Killed it as usual, no further explanation needed.
Bounty Hunter- Walking proof that Clydesdale’s have cardio. Dude can do a standing backflip, just ask him.
Sorry #notsorry for all the running guys…..
See you in the Gloom
Pebbles.
Black Diamond 6/25: Do you guys live in this community?
12 PAX posted for the first “pool” themed Black Diamond. I don’t think anybody was expecting to be drinking margaritas and sharing neighborhood gossip, but they decided to show up anyway.
We meet at 6:45 outside the half Olympic sized toddler toilet in the Rosemont Community in Indian Land, SC. After a quick disclaimer and realizing my FOB won’t open the gate until 7am, we took off out of the parking lot for a quick warm up mosey black diamond style.
Its a bit of an unspoken BD tradition to run the warmup mosey at a nauseating pace, and the hills of Rosemont dr coupled with Bolt, Thin Mint, and Mary Lou running as the pacers didn’t make this warm up mosey any easier. I checked Thin Mints Strava after the BD and it looks like the lion share of the PAX were running sub 7min pace (at least he was)
Following the mosey the PAX lined up on the basketball court for some suicide variations. The PAX completed about 6 total and all suicides were started from the prone aka (half burpee aka jrr tolken burpee)
By this time, a nice layer of sweat was begining to form on the PAX and the clock read 7:05, so it was time to hit the pool.
The Thang
1 -We started off with a basic Jacobs ladder-
Swim across the pool complete 5 burpees, jump back in the pool, swim back across complete 1 squat jump. Decrease by one burpee and increase by one squat jump each lap and repeat until you complete 1 burped and 5 squat jumps.
This evolution way way more difficult than it would seem. Many PAX had a hard time recovering during the swim since they were forced to breathe irregularly during swimming.
2- Freestyle Sprints
Pax left in two waves for an all out sprint across the pool. The top finishers in each wave faced off for a second race. It was hard to tell if General or YHC came in first in the winners bracket, but I’m a humble guys so I’ll just call it a “tie”
3- Breast Stroke Mosey
Pax traversed the pool using the breast stroke without “using” their legs. Most PAX used their legs as little as possible, but some simply could not because they would likely “drown”
4-Merkins
I distinctly remember doing merkins….but after more than 72 hours since this workout happened I can’t recall exactly when. So lets just say that we did them here. We did a lot…and they were all awesome
5- Jacobs ladder (kinda)
swim across pool complete 5 bomb jacks (aka star jumps), swim back and complete 10 flutters. Next set is 6 and 12. Next set is 7 and 14…ect. Complete until you complete 10 bomb jacks and 20 flutters
6-High knee pool sprints
PAX stood in about 4ft of pool water and sprinted across the pool with high knees x6
7- Box Jumps
PAX stood in about 1.5 to 2 ft of water and completed 10 box jumps x 3 sets
Moleskin
YHC really enjoyed this workout and I was happy to see that my neighborhood Facebook page didn’t crucify me for inviting a bunch of sweaty dudes to the pool. Props to Mario for brining the post workout beer. Best coffeteria ever.
General was especially impressive in the water. I vote that we rename him to Minnow.
Really great to see everybody come out and continue to support BD. I plan on hosting more workouts at the pool since it was a nice change of pace and it wasn’t unbearably humid.
Fat Camp World Cup
SOB Land’s most versatile and unique AO set the bar even higher last Wednesday with a workout that combined solid strength training, condition, and 2nd F in the form of friendly competition. Here what you missed if you fart sacked or decided to post some other AO.
The Warm Up
400 meter mosey
25 SSH
20 Mtn Climbers
25 Seal Jacks
20 Low Slow Squats
20 Moroccan Night Clubs
The Thang
(1)
PAX completed 5 pull-ups immediately followed by 10 push-ups for 5 rounds. Pax were given about 15 to 20 seconds recovery between each round. All reps were completed on my count (aka uncomfortably slow).
Mosey over to the school building
(2)
PAX went balls to the wall and completed 5 to 10 inverted presses followed by a 80 meter waiter carry with the KB (x2)
PAX completed 10 Carolina dry docks and another 80 meter waiter carry
(3)
Partner up
Partner 1 grabs both KBs in one hand and completes a 100 m farmer walk (total weight ranged from 50lbs to 100lbs)
Partner 2 LBCs until partner 1 gets back
switch
(4)
4 v 4 Soccer (30 min)
Moleskin-
Good workout and honor to lead. I think the PAX got some good upperbody work in and enjoyed the 4 v 4 soccer. We put the aluminium bench in front of the goal and said to score a goal the ball had to pass over the top of the bench. This made it quite challenging. I think we will see more field sports (Football, soccer, ultimate frisbee, ect) at Fat Camp moving forward, so if your into friendly competition keep a eye on the twitter feed and post!
Mighty mite went down hard about 20 minutes in, but the prognosis is okay from what I understand, so be sure to make fun of him for flopping.
Bagpipe- To Hellas and Back
It was great to see such a strong showing at Bagpipe. I noticed that my Q announcement did not get re-tweeted by the SOB handle….so that may of had something to do with it.
Warmup
Indian Run up Ben Evers.
I think that’s what it’s called. I can’t ever tell because half of the guys in SOB land are still trying to graduate from their first ESL course.
The Thang
Mosey over to the crater introduced to by Tuck during the brave a few weeks ago. I am unsure if it has a name, but I propose Hellas, after the Hellas Impact crater on Mars. Much like the crater and (mario’s weekends), there a multiple routes into some deep, deep holes.
The PAX ran down into the crater, completed 10 merkis and 20 squats at the bottom, and then ran up.
The group only completed two laps before we had to head back.
On the way back we completed squats, merkins, jump squats, and bomb jacks.
Moleskin
YHC misjudged the distance to the crater and as a result the workout ended with a fairly high mileage (~3.8). I am sorry to those that aren’t comfortable running that distance, but appreciate your putting up with it anyway.
I really was great to see such a strong turnout and meet an FNG. I am really looking forward to the spring and summer of 2016.
Thanks,
Pebbles.
Pre-Blast: Black Diamond SOB Land Launch 2/10/2016
The first SOB land “Black Diamond” workout is scheduled for Wednesday 2/10/2016. We will launch at the Vine Restaurant (home of Bagpipe, Swift, and The Brave) at 515 sharp. The workout will be 60 minutes in duration. It WILL be difficult. It may not be the hardest workout you ever did, but you will feel smoked when its over.
The “Black Diamond” is a designation used (typically on ski slopes or mountain bike trails) to indicate that a “advanced” or “expert” level of experience is required to successfully navigate. I certainly encourage PAX of ALL fitness levels to attend, but consider this a fair warning. This is probably not the workout you want to bring that EH you’ve been working on for the last 6 months…unless you hate them…then by all means.
This workout is intend to appeal to F3 veterans who enjoy a little extra misery in their lives, but again-ALL ARE WELCOME
The following is a few basic operating principles of the BD workout:
-The Black Diamond workout WILL be difficult (if you’re still not clear on this, please re-read the section above)
-The Black Diamond will “travel”- Following completion of the Black Diamond workout, a PAX (typically a participant of workout) will be nominated/selected/volunteer/whatever to lead the next Black Diamond. The selected PAX will have approximately nine days to plan, schedule, promote, and execute, the next workout. The new workout can be at a known AO, or a completely new location. The “on-deck” BD Q will select the time and location of the next BD workout.
-Be creative. Any jackass can say “500 burpees” to make a workout hard, but the PAX will not enjoy that workout, and their form will fall apart. My advice is to keep the reps per set low, but increase the total number of sets, as well as decrease the amount of rest. You will also want to be aware of the the order of the exercises in your workout. Do not repeatedly hit the same muscle group/energy system back to back to back. You will get much more work done overall if you move through the muscle groups/energy systems; thereby, allowing time for the inactive muscle groups/energy systems to recover. But I digress…
Tips/suggestions on planning a BD:
-Try to pick a centralized location, this will make it easier for PAX to get to and increase the numbers at your workout.
-Do not pick a ridiculously early time. People will laugh at how silly you are and not show up. Try to keep it between 0500 – 530
-Please do not launch at an AO that has a normally scheduled workout that day. This may “pull” PAX from that regularly scheduled workout which could case unnecessary butt-hurt for the regularly scheduled Q.
-Feel free to pick a “new location”, but please do your necessary recon to ensure a safe workout for everyone.
-Start promoting early. Pick a location and time and tweet it to F3 Black Diamond Twitter as soon as you can.
Thats all I got for now-See you in the Gloom
-Pebbles
Bagpipe 1/19/2016
I went to bed last night after reading the weather forecast….18 degrees…..
I woke up in the morning and looked at the temp again….19 degrees…the weather man in this town is never right, what a hack.
I was pleasantly surprised to see another strong turnout in SOB land in spite of the i chilly weather. After a quick disclaimer from YHC, we were off.
Warmup
Mosey to the B-village parking deck
SSH x 15
MC x 15
SSH x 15
Merkins x 20
SSH x 15
Indian Run up the PD
Mosey down and stop at each level to complete an exercise
lvl 3 5 burpees
lvl 2 10 squat jumps
lvl 1 5 burpees
Mosey over to the pond by the Marriot
The Thang
I decided to play a version of King of the hill. Here’s how it worked out:
The pax broke up in to groups of 3-4
Workout “stations” were selected around the pond (and fit trail) and included the following:
Box Jumps
Merkins
Dips (on trail)
Pull ups
Burpees
Each team was to run around to a station of there choice and complete as many reps as possible. The PAX were to keep track of their total cumulative reps for each station. Team with the most reps at that station was “king of the hill”. Team with the most stations wins.
The PAX could stay on a station as long as they wanted until another team came and kicked them off.
This concept worked okay, but there were some issues. The two major ones were:
-Pens were freezing, so numbers couldn’t be written down (i provided pen and paper)
-Too many stations and not enough PAX
I think in warmer weather with a big group it would work alot better. I would also make it “silent auction” style so you don’t know how many reps the other team did until the end.
Lastly, I think it would be alot more fun if there were more groups then stations, this way groups are constantly moving.
End of the day, the all the PAX got in some pull ups, so it was worth it.
After finally getting warm at the 35 minute mark we stopped to work on the ole chesticles.
15 step-up reverse lunge L&R
20 merkins
10 wide
7 step-up reverse lunge L&R
10 stagger L and stagger R
10 diamonds
COT
Hopefully the PAX stayed warm this morning. I had some good sweat going, but I was pretty well layered up. It was really good to see a FNG post on what was probably the coldest day of this season. I guess when its time to start, its time to start.
Honor to lead as always.
Pebbles.