- When:04/26/16
- QIC: Witch Doctor
- The PAX: Hoagie, High Tide, Busch, Header, Fletch, Swiss Miss, Dolly Wood, Arena, Spackler, Bulldog, Stone Cold, Horsehead, Hacker (R), Smokey, Strange Brew, Yeti, Blazing Saddles, MAD, Destiny (R), Witch Doctor
Double KB – Sprints
A much delayed backblast…
I nearly called in for a replacement this am because I was fairly bruised from a weekend crash on the mountain bike. I knew I was going to modify as needed. Here’s what we did…
Warmup –
SSH
IW
LSS
Mtn Climbers
10 KB Swings
5 Merkins
20 KB Swings
10 Merkins
30 KB Swings
15 Merkins
40 KB Swings
20 Merkins
50 KB Swings
25 Merkins
(For Spackler)
60 KB Swings
30 Merkins
Partner up with like sized bell.
P1 Farmer Carry
P2 10 merkins, run and catch your partner.
Flapjack until we get to the church, the long way around the parking lot.
P1 – run around the church
P2 – KB called exercise as follows
Flapjack each time
– Double KB Swings
– Double KB Deadlifts
– Double KB Rows
– Double KB Cleans
– Double KB Highpulls
– Double KB Snatch
– Double KB Shoulder press
– Double KB Rack Squat
– KB Flutter Press
100 Double KB Swings with your partner
Grab your KB and head back up to the HS.
COP
The Naked Moleskin:
– First off I have to give credit to Tiger Rag for this workout inspiration. It was one of the first times I came to Skunkworks and he was Q, we did something similar and it smoked me!
– I know you were all pushing it as this is a tough one. Sprints and Double KB is no joke!
– A few of us modified the sprints including YHC as my bruises were aching.
– I need to write the backblast sooner to remember what the heck was going on besides a blur of sweaty, huffing PAX getting stronger. Sound off below with you memories…
– It’s always an honor for me to lead. Thank you for the opportunity!
WitchDoctor author
That was a great work out WitchDoctor! Thanks in part to Spacker’s heckling of the Q, the warmup swings and merkins about did me in. I loved the alternating runs and KB work out. Doubles always smoke me good. While I modified the running after the first few laps, I appreciate Busch’s encouragement as I pushed myself hard towards the end. Not my usual style but it felt great to push harder. Always great to partner up with you Destiny. Hope to see you back out next week. And glad to see you posting consistently during week 2 Hoagie. Keep it up!
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