• When: 09/20/14
  • QIC: Brother Si
  • The PAX: Chernobyl, EH, R2D2, Stripper, C3P0, TicTac, Vanilla, Diesel, Multiply, Swamp, Scotch Guard, Pony, Slate, Moonshine, Queenie, Brother Si


Welcome to the Foxhole

16 men gathered in the gloom at Dutch Fork High School for our first Saturday workout at the new AO and the possibility to name the new digs. Before we could get to that, YHC decided to take the pax on another tour of the grounds, and even ventured to the adjacent Dutch Fork Middle School to hand out some punishment. Upon returning to the parking lot at the end of the downPainment, the real work began and the men started to hash out what the name of the new place should be. After much deliberation, we present to you F3 Lake Murray’s version of #Foxhole.

The Thang

Jog to the middle school and circle up on the PE field for COP

Imperial Walkers x 20 IC
Windmills x 20 IC
Thru the Tunnel x 20 IC
Little Arm Circles x 25 IC Each Direction

Mozey to top of Middle School Ridge and circle up

Merkins x 10 IC
BBSU x 10 IC
Squats x 10 IC

Mozey to bottom of MS ridge and circle up

Merkins x 10 Up and down on Q’s call
BBSU x 10 Up and down on Q’s call
Squats x 10 Up and down on Q’s call

Mozey back to top of MS ridge and circle up

Merkins x 10 OYO while we wait on 6
Merkins x 10 Slow up and down
BBSU x 10 slow up and down
Squats x 10 slow up and down

Mozey back to bottom of MS ridge and circle up

Explosive Merkins x 10 On Q’s call
BBSU’s x 10 on Q’s call, stopping and holding at 45 degrees
Jump Squats x 10 on Q’s call

Mozey to front of DFMS and circle up in parking lot

Merkins x 10 OYO and hold plank
Plank a rama with ground touches
BBSU x 10 OYO
Flutter Kicks x 20 IC
Squats x 10 IC
Prisoner Lunges across parking lot

Mozey to DFHS football field parking lot

Merkins x 10 OYO
Peter Parkers x 10 IC
BBSU x 10 IC
Squats x 10 IC

Mozey to track for Ring of Fire

Starting on one end of the track, do 10 jump squats.
Run to other end of the track and do 1 Burpee.
Continue back to starting point, do 9 jump squats/
Run back to other end of track and do 2 Burpees.
Rinse and repeat, decreasing Jump Squats and increasing Burpees by 1 each time.
12 minutes AMRAP

At starting point of Ring of fire
Merkins x 10 IC
Parker Peters x 10 IC
LBC’s x 50 IC

Return to the Parking Lot

Moleskin
This was a simple workout, but I hope that it was also a difficult workout. I know it was for me. We covered a LOT of ground. Well done, men.

Announcements

1. A higher intensity workout is coming to DFHS. Pre-blast coming this week.
2. Palmetto 200 signups are up. HC on the pre-blast.
3. Mud Run in two weeks. Announcements on preparation forthcoming.
4. GoRuck Sign ups still open. HC on the pre-blast.

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