Swing and Run

Swing and Run

23 PAX rolled out of the fartsack and posted at Skunkworks on a perfect spring-like morning. Veteran crew so short disclaimer, and off we went.

Warmup lap around the gravel track, then circle up.
SSH x 25
IW x 20
20 swings OYO
10 goblet squats IC
20 overhead presses
20 lunges (10 each leg)
20 high pulls (10 each arm)
Merkin x 15 IC

Grab bells and mosey to pkg lot, line up parallel to the hill.

Ladder:
20 two hand swings
Run to stop sign and back
20 two hand swings, 20 rack squats
Run to stop sign and back
20 two hand swings, 20 rack squats, 20 overhead presses
Run to stop sign and back
20 two hand swings, 20 rack squats, 20 overhead presses, 10 lunges each leg
Run to stop sign and back
20 two hand swings, 20 rack squats, 20 overhead presses, 10 lunges each leg, 10 high pulls each hand
Run to stop sign and back
20 two hand swings, 20 rack squats, 20 overhead presses, 10 lunges each leg, 10 high pulls each hand, 20 tricep extensions
Run to stop sign and back

Mosey to hill, partner up like size bells
P1 run up hill and do 10 merkins
P2 double swings (50 team total)
P1 run up hill and do 10 merkins
P2 double cleans (50 team total)

Out of time, mosey back to lot.

DONE

MOLESKIN:
Great work put in by the pax this morning. Didn’t take long for guys to figure out the ladder pattern, and didn’t take Brown long to complain about running. Oh, and what did he just say about Header and his running form?

It’s always a great time and a great group at Skunkworks. Thanks to Harley and Fletch for the opportunity to lead, and for continuing to make this one of the best workouts in F3. Thanks to Bulldog for the solid takeout. Sound off below with anything missed.

ANNOUNCEMENTS:
Flexibility/recovery workout Wednesdays at Matthews Elementary 5:30