Four Year Skunkiversary

Four Year Skunkiversary

There were still a few folks pulling into the LOT at 5:30, so after a welcome address and thorough disclaimer we went on a quick warmup run to the Tennis Pavilion and back. At that point, the 31 Pax in attendance were instructed to Circle Up so that we could begin the 4 year Anniversary of Skunkworks.
Warm UP COP
Diamond Merkins x 20 IC
20 SingleArm Alternating Swings – 20 Merkin Chaser
Squat x 20 IC (strange offbeat cadence count)
30 SingleArm Alternating Swings – 30 Merkin Chaser
IW X20 IC
40 SingleArm Alternating Swings – 40 Merkin Chaser
Quick Mosey to Hill for Hill/Bench circuit – Flutter to wait on the six
Facing Hill – 20 Two Handed Swings – Sprint Up Hill to Pavilion – 20 Triceps DIPS
40 Two Handed Swings – Sprint Up Hill to Pavilion – 40 Triceps DIPS
60 Two Handed Swings – Sprint Up Hill to Pavilion – 60 Triceps DIPS
Regroup (LBC IC while waiting)
20 Snatches (10 each Arm) – Sprint up Hill to Pavilion – 20 Incline Merkins
40 Snatches – Sprint up Hill to Pavilion – 40 Decline Merkins
60 Snatches – Sprint up Hill to Pavilion – 60 Decline Merkins Audibled to only two rounds at the approval of all in attendance – save the hands for another day.
Partner UP – similar Bell Weight for Sprints and Doubles
P1 completes Double KB Exercise – P2 Sprints ~75 Yards and Back (flapjack)
3 Rounds Of Each Exercise (Plankarama when done)
Exercises to Perform – Double Clean – Double Push Press – Double Squat (Only had time for Double Cleans)
Quick Mosey back to LOT to begin Namarara and COT.

Announcements –
Whetstone Mentoring program – see link http://f3nation.com/2015/11/06/isi-in-action-the-whetstone/
Thank you Lex Luthor for taking us out.

Moleskine: 5 Pax answered the early bell and enjoyed the ~3 mile pre-run – A grand total of 31 would be counted present for the main event. For Four years, Skunkworks has been the Tuesday morning Kick in the teeth that the southland’s gear heads and runners alike look forward to for an equal part lifting and running. There is a great group of Q’s that continue to push the pax and a loyal following that carries through the seasons. Wanted to keep it fairly simple this morning so that the group would have plenty of time to work. Hopefully everyone found something they liked in the Kettlebell work and nearly 2 miles of hard running. Following a thorough warmup COP, we ambled to the Hill. Time seemed to fly by this morning as everyone seemed to be settling into their own paces as we sprinted from Hill to Tennis Pavilion. Apologies for the strange cadence during the squats this morning, was in between the count and it was pretty awkward – too fast of squat or two slow of count, maybe a combination of both. The three swing/dip rounds went off without a hitch, but we had to audible the snatches to just two rounds in favor of saving time for Doubles (a 2015-2016 skunkworks staple –thanks TR). I know we had several Original pax from the first Skunkworks in attendance this morning and it is great to see how the site continues to grow under your support. After the Pre-run and main event I was pretty spent, so if you saw, heard or otherwise observed any backblast worthy item – please post in the comments. All that I can recall was a flying bell during Alt swings in COP and Swiss Miss being caught in a gas tunnel early on. Strong work by all!