YHC rolled into a fresh new Foxhole where 20 PAX (1 with a heavy ruck) were anxiously awaiting some gleeful early morning pain. YHC signed the waiver, rolled up the imaginary sleeves, and delivered a workout with some new exercises.
Conditions: 62 degrees with a light breeze
The Thang:
COP
Imperial Walkers IC X 30
Through The Tunnel IC X 20
Little Arm Circles: Forward, Backward, Overhead IC X 15 each (yes, you can do overhead arm circles)
Merkins IC X 20
Mosey to the lower football field
Partner up and line up on the goal line
Partner #1 does Ranger Merkins (Merkins with arms placed a little further towards the hips than the shoulders, lower your chin to the ground); Partner #2 runs to the other goal line and back; switch; Rinse and Repeat X 2
360 degree Merkin Session
Circle up with enough room to rotate your fully extended arms. Get down into Merkin position (this is your 0 degree mark)
Merkins IC X 15; stay in Merkin position and rotate your body 90 degrees
Carolina Dry Docks IC X 10; rotate 90 degrees
Merkins IC X 15; rotate 90 degrees
Carolina Dry Docks IC X 10; rotate 90 degrees
Merkins IC X 5 slow count
Line up double-file with your partner at the far corner of the field
Double Applesauce Lunge Walk (Lunge Walk double file, 2 at the end run to the front, so on and so forth) X entire length of field
Double Applesauce Do-Si-Do
Interlock hands with your partner and assume the People’s Chair position (no wall, so you’re relying on your partner to hold you up); 2 at the end run to the front and interlock hands. No partner or can’t interlock? Do squats. X entire length of field
Double Applesauce Do-Si-Do with a Bear Crawl
Interlock hands with your partner and assume the People’s Chair position; 2 at the end bear crawl through the chair tunnel X 1/2 length of the field
Monkey Humpers X 50 OYO
Double Applesauce Do-Si-Do with an Army Crawl
Interlock hands with your partner and assume the People’s Chair position; 2 at the end Army crawl through the chair tunnel X 1/2 length of the field
Double Applesauce Lunge Walk (Lunge Walk double file, 2 at the end run to the front, so on and so forth) X entire length of field
Wonder-Twin Powers Merkin
Merkin position facing your partner; raise an arm and fist bump or clap your partners hand X 50 each arm OYO
Mary
Russian Twists IC X 25
Flutters IC X 25 (if you want the most out of your flutters, place your hands at the sides of your head instead of under your butt)
LBC IC X 25
Freddie Mercury IC X 25
So the Foxhole PAX have defected from Depot and the infamous #BurpeeTrain. So YHC asked for someone to give their best Rick Flair imitation (where were you AlterBoy?), and declared that sounded good enough for a train whistle…
Burpees X 10 OYO
COT and BOM
Moleskin: The Foxhole area has lots of potential with lots of areas to admonish some pain. If you haven’t been, you should go. Great effort by all the PAX. Continue to #GetBetterBeBetter
Announcements:
– Swagger XL Friday 9/26/2014. Wheels up at 0445 with Harbison Loop X 2 for just over 9 miles. Regular Swagger still on par
– R2D2 + C3P0 Q on Saturday
– New prayer group at 0545 on Saturdays at the green shed in the parking lot. Depot is welcome
– Need volunteers for the Mud Run. If you’re not running, please come out and help those who are. Contact Napalm if you’re interested.
– Thirsty Thursday at the British Bulldog Pub next Thursday.
– Pray for: Stones from Strut, Pajanimal (back problems), Maury’s sister in law
– St. Andrews lunch Friday at Zorba’s
– Convergence Saturday for non-Mud Runners. Q TBD