Thirteen lucky Pax strolled down Strawberry Lane to make the daily downPainment.
THE THANG
Warm Up
Main Course
That is all.
Fifteen of the faithful gathered around the VSF for a Stone Cold beat down.
THE THANG
Warm Up
Century Set
Main Course
(Undetermined Amount) of Mary
DESSERT
COT
MOLESKIN
That is all.
Important information for Skunk Works tomorrow, June 26.
Our church is having a week-long service project and has Covenant Church Lane closed for the week. There is no entrance whatsoever to Covenant Church Lane.
So, for THIS WEEK ONLY we will park near the entrance to Christ Covenant Church off of FULLWOOD LANE (which is off of Hwy 51, the only light between Sardis and Monroe). See attached map (click on image below to open in a new window).
Google maps link HERE.
If you have any questions email me directly at mlindner@moorelindner.com or call / text me at 704-609-0656.
35 men — and young me — gathered in the gloom.
89 QIC
Side straddle hop x20
Merkins x15
Little baby crunch x20
Imperial walker x20
Dolly x15 PRR (Providence Rd Run)
Burpee Ladder
– Burpee x7 – Little baby crunch x15
– Burpee x6
– Side straddle hop x15
– Burpee x5
– Merkins x10
– Burpee x4
– Mountain climbers x10
– Burpee x3
– Dolly x10
– Burpee x2
– Standing lunge x15
-Burpee x1
– Imperial walker x20
The Shore QIC
Sprint repeats followed by
1) Shoulders: In a squat, 20 military counts of arm flaps, Front-to-Back,
Up-and-Down, Circles
2) Mary: 20 military counts of slow bicycle, Flutter, Dolley, Mason Twist 3) Plank-O-Rama: Regular, Left arm high, Left leg high, Regular, Right arm
high, Right leg high, Regular, Elbows, Regular, Left arm high, Crunching
reps, Right arm high, Crunching reps, elbows (30 count)
Proclivity-
Fireman’s carry, Karyoke, Lunge walk, Backward run, Leap Frog
Playground Stations (45 seconds each ’til failure):
Box Jumps, Merkins, Plank, Flutter, Lunge Jumps, Pull-up Burpees
Joker QIC
Circle it up… F3 medley
Trail run
Field work
Circle it up… little Mary
Plank-o-rama
COT
Moleskin –
1) After wearing down in the heat with a long run, there were not too many happy birds circling the wings at the end of Shore’s Shoulders.
2) Plenty of FNG’s (and one 2.0) stepped it up to brave the veterans
workout. Next week they’ll have no choice but to embrace the pain.
3) Joker and the new guys / injured guys had some fun and pushed it pretty hard. Though I must say that our Dolly’s at the end were, in a word, hideous.
4) F4 (Fitness, Fellowship, Faith, and Family) scheduled for August 4, 4pm at The Shore’s house for Area 51 Pax. Workout the whole family, then enjoy a cold one by the pool. What more could one ask for.
Seven Pax issued forth from the Gloom for the downPainment.
THE THANG
Warmup
Century Set
Main Course
COT
MOLESKIN
That is all. Aye!
21 men gathered in the gloom for a Death Valley beatdown.
The Thang
Warm up lap around to track
Circle of Pain
-SSH X50
-Merkins X40
-Squats X40
-Mini-Mary… Flutter / Dolly / LBC
-Imperial Walker X25
Indian Run
“Field Work”
-Bear Crawl with merkins
-Sprints
-Back Pedal
-Karaoke
Jog to Bleachers
-Dips — 4 sets of 25
-Misc — Squats / People’s Chair
Run Back to Track
-Plank-0-rama
-1/8 mile sprint, with burpees
-1/8 mile sprint, with merkins
Circle Up… mini-Mary
NakedMan Moleskin
-McGee made an appearance at Area 51… good to have him… we all felt very slow trying to keep up with his vapor trail
-Not much chatter in the PAX today, but we were suckin wind a lot
–
2 Pax planted the VSF in the Mouth of Wilson, VA, for a down range downPainment.
THE THANG
Warm up
Main Course
3 minutes of Mary
MOLESKIN
Aye –
13 Faithful planted the vsf for this weeks installment of Death Valley –
The Thang:
Jog track
Side straddle hop x35
Imperial Walker x25
Shoulders (warmup)
Merkins x20
Jump squats x20
-Field Work-
Walking lunges
Bear crawl
80% runs
Karaoke
High knees
Butt kickers
Backward run
-1/4 Track work-
Merkins x20
Mountain climbers x20
LBC x20
Burpees x10
Wide arm Merkins x20
Squats x20
Scissor crunch x20
Burpees x10
Jumping lunges x20
Diamond Merkins x20
Flutter kicks x20
Burpees x20
Plankorama throughout / 6+ minutes of Mary
The VSF found easy purchase in the soggy soil and ten men gushed DNA from every pore.
THE THANG
Warmup
Century Set
Circuit City – 2 Pax
30 sec rest
30 sec rest
30 sec rest
30 sec rest
30 sec rest
6MOM
COT
MOLESKIN
35 men planted the shovel flag at McKee Road Elementary for a downpainment on the weekend.
Hoover QIC
Warm up with 1.8 mile jog to Providence Road and back
Human Caterpillar pushup thing, needs some refinement
Burpee Pyramid
Wall Work
– Balls to wall x3
– Mountain climbers with feet on wall x20
– Decline Merkins on wall x20
Harley QIC
Mini Tabatas (20 sec on, 10 sec rest, x8)
– Jump Squats
– Mtn Climbers
– Sprints
6 Minutes of Mary – LBC, Rosalita, Low Flutter, Bicycle, Mason Twists, Planks, Peter Parker
Field Work – sprints, 50 percent, 100 , etc, backwards run
Star Fish (20 x at each pole)
– Scissor Crunches
– Squats
– Stagger Arm Merkins
– LBC
– Burpees
Moleskin
Nice work to see lots of the rookies return from last week. Today was a full-scale beat down, keep coming back…it does get easier. Joker said this is where we discuss feats of strength in the Backblast…just finishing was strong. T-claps to Shore and Donkey Kong with the rucksacks and nice job to 12 year old shamwow 2.0, he has some wheels.
Harley