28 men welcomed a 60 degree forecast and showed their Tar Heel pride by posting at Skunkworks.
Here’s how it went down…
The Thang:
SSH x 25
IW x 20
Jog to touch the rock and come back
10 deadlifts – 10 swings – 10 overhead presses
8 deadlifts – 8 swings – 8 overhead presses
6 deadlifts – 6 swings – 6 overhead presses
4 deadlifts – 4 swings – 4 overhead presses
2 deadlifts – 2 swings – 2 overhead presses
Jog to touch the rock and back
4 deadlifts – 4 swings – 4 overhead presses
6 deadlifts – 6 swings – 6 overhead presses
8 deadlifts – 8 swings – 8 overhead presses
10 deadlifts – 10 swings – 10 overhead presses
Mosey to field
50’s:
40 curls – sprint -10 regular merkins and sprint back
30 curls – sprint -20 regular merkins and sprint back
20 curls – sprint -30 regular merkins and sprint back
10 curls – sprint -40 regular merkins and sprint back
jog a lap, plank until everyone finishes
40 goblet squats – sprint -10 dry docks and sprint back
30 goblet squats – sprint -20 dry docks and sprint back
20 goblet squats – sprint -30 dry docks and sprint back
10 goblet squats – sprint -40 dry docks and sprint back
jog a lap, plank until everyone finishes
40 flutter presses – sprint -10 nipplers and sprint back
30 flutter presses – sprint -20 nipplers and sprint back
20 flutter presses – sprint – 30 nipplers and sprint back
10 flutter presses – sprint – 40 nipplers and sprint back
jog a lap, plank until everyone finishes
Circle up.
1 Diamond merkin on bell and 2 overhead presses
2 Diamond merkins on bell and 4 overhead presses
3 Diamond merkins on bell and 6 overhead presses
4 Diamond merkins on bell and 8 overhead presses
Done.
COT
BOM
Moleskin:
Not much chatter out there, especially for the size crowd we had. No Spackler, Bush, or Bulldog and the only sound one hears is a chorus of grunts and heavy breathing. We definitely had the guys who came to work today.
This workout didn’t seem too tough on paper, but once we kicked off the 50’s things got real serious, real quick. This workout left YHC smoked, to say the least.
Welcome Zamboni to F3 Nation. He’ll be bringing the pain back home in Indy soon enough. Strong work out there today.
Great work by all the PAX – thanks for the opportunity to lead.
– Sanka
Announcements:
High T launches Saturday at Calvary Church. A new gear workout that begins at 7am.
Baracus and Stone Cold are going to launch F3 in Pittsburg – send names of those in the area their way.
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