19 BRO’s, runners, and skunk heads alike all got a taste of SkunkMeat this morning. It turned out to be the best 45 minutes of the day.
Warmup:
SSH x 20
IW x 20
Good Mornings x 12
Swings x 25
The Thang:
Lower Body Supersets 2 x 12
Front Squat
Deadlift
Good Mornings
Lunge
Racked Squat
Reverse Lunge
Upper Body Superset 2 x 12
High Pull R & L
One Arm Press R & L
Upright Row
Overhead Press
Mosey to field
Partner up for sprints and doubles repeato 3 times
P1 sprints 50 yards and back
P2 does called exercise AMRAP:
Swings
Cleans
Rows
Snatch
Mosey back to lot for Mary
Luganis w/bell x 10
Flutter w/bell x a lot called by TR
LBC w/bell x 15
Moleskin:
Iron was lifted, music was played, running was done (yes I did too), and maximum effort was given. It was my first trip to SW since the move and first Q in a while. I got zero sleep knowing I was going to have to run, but that’s what makes Skunkworks the toughest F3 workout around. Once you think your tired from lifting, now go run. Great group this morning and awesome to see the pax jump in head first no matter what’s on the weinke and just crush it. No mumble chatter other than the grunting and breathing that comes with moving iron and sprinting for 45 minutes. If there was anything I missed, please sound off. Thanks to Night Court for a great send off.
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