Skunkworks – Round and Round We Go

Skunkworks – Round and Round We Go

The Thang:

Head to the field for a quick warm-up. Nothing too unfamiliar.

20 SSH IC

20 LSS IC

20 KB Swings OYO

Leave the bells, take a lap, and momentarily regroup. Next up is a few rounds of 4 corners. At each corner of the track, increase the exercise rep number by 5, starting with 5 reps at corner 1 and finishing with 20 reps at corner 4. Change the exercise and repeat.

First Round: Merkins

Second Round: Squats

Third Round: Big Boy Sit-Ups

Back to the middle to grab the bells; they were getting lonely while we were running the track. Line up along the goal line for a set of 11’s.

Bell Squats on the starting line, with burpees on the other side of the field. Each round contains 11 total reps, increasing the squats by 1 each round while decreasing the burpees by 1 each round.

First Round: 1 Squat, 10 burpees

Second Round: 2 Squats, 9 burpees

….

Last Round: 10 Squats, 1 burpee

Staying on the line, find a partner (bell weight doesn’t matter). P1 stays on the line and performs an exercise AMRAP while P2 runs down and back the field. They switch, and P1 runs while P2 exercises. They do this until they achieve a collective total of 50 reps.

First Round: Right Arm Rows

Second Round: Left Arm Rows

Third Round: Upright Rows

Fourth Round: KB Swings

Fifth Round: Flutter Press

Back to the middle with your bells for some Jack Webb. Merkins were normal; arm raises with KB. 4 raises per merkin, ladder of merkins going from 1 to 4 and then back down to 1.

Some abs to finish it out, 20 reps of Dolly and 20 reps of Bicycle.

Count it up.

Names and prayer to finish.

Announcements:

F3 Dads Colonel Beatty Park, Saturday at 9

Next week, change of location to the nearby tennis courts

Moleskin:

I designed the workout to be pretty touch-and-go, with very little rest, so I was impressed when everyone kept up and put in the work. A special thank you to all the guys who came out this morning, as well as the guys who couldn’t make it. This was my last Q in Charlotte, but I’ve loved getting to know a ton of you and getting in shape with y’all. Over the course of the next two weeks, I’ll be moving with my new wife to Durham, NC to begin graduate studies and will be leaving the Queen City behind for a while. There might be a chance that I even miss all of the burpees and suicides from these workouts, but mostly I’ll miss the people.