The Scene
Humid morning. Perfect gloom.
The occasion? Yours truly turning 44 — and the need for redemption. The name “FoxHole 44” wasn’t just a clever number play. It was a declaration. A challenge. A statement to one particular PAX: Mr. Rogers.
You see, Mr Rogers made it abundantly clear that anyone practicing “Knees Over Toes” would not be welcome in his foxhole — presumably because proper mobility and joint strength have no place in combat. This morning was the start of a humble campaign to prove him wrong.
So we moseyed over to the rock pile. One set of side straddle hops, and we were off. No place for warm ups in the foxhole.
The Thang: 4×4 for 44
Four rounds. Four exercises. Each one minute long, laddering up or down.
🏋️♂️Round 1 – Rock Pile (Ladder Up)
Minute Rock Bench Press Rock Curls Rock Squats Rock Lunges
1 ✔
2 ✔ ✔
3 ✔ ✔ ✔
4 ✔ ✔ ✔ ✔
🦊 Round 2 – Parking Lot (Ladder Up)
Minute Calf Raises Slant Squats Overhead + T-Claps Hand-Release Push-Ups
1 ✔
2 ✔ ✔
3 ✔ ✔ ✔
4 ✔ ✔ ✔ ✔
🦊Round 3 – Bleacher Round (Ladder Down)
Minute Bleacher Runs Step-Ups Incline Push-Ups Decline Push-Ups
4 ✔ ✔ ✔ ✔
3 ✔ ✔ ✔
2 ✔ ✔
1 ✔
🐻 Round 4 – Full-Body Movement (Ladder Down)
Bear Crawl (12 yd) Backward Run (12 yd) Sprint (12 yd) Crawl Bear (12 yd)
