The Well-Oiled Machine



The Well-Oiled Machine

Skunkworks has really become an AO that puts up numbers week in and week out.  On a chilly morning, 4 of us jogged in from the pre-run at 5:28  to join our 20 brothers anxiously awaiting some kettlebell slinging.  A quick disclaimer was given and off we went for a warm up lap around the spirit rock.  Upon return, the COT went like this:

SSH x 15, KB swings x 10, IW x 15, KB swings x 20, LSS x 15, KB swings x 10, Merkins x 10, KB swings x 20, Staggered Merkins x 10, KB swings x 10.  From there, “catch me if you can” to the bottom left parking lot.  Instructions given to grab a partner preferably with like-sized bell.

The Thang:

3 sets of exercises with three different called exercises during each set.  P1 did called exercise while P2 ran around island at top of parking lot.

1st set – Clean & Press, Upright Rows, Alternating One Arm Rows.

2nd set – Squats, Good Mornings, KB Swings

3rd set – Flutter Press, Louganis, American Hammer

Mosey to the base of the traditional Skunkwork Hill.  Remain with partner and collectively complete 50 merkins, 30 burpees, 30 snatches.  P1 does called exercise while P2 walks up the hill carrying both KBs.  For the last exercise (snatches), P2 runs up the hill without a KB.

Mosey back to launch for 3 minutes of Mary. Done!

Moleskin:

Many of the PAX were expecting to see Header on Q this morning.  Our thoughts and prayers are with he and his family as his dad suffered a stroke last week.  It has been inspiring to see my good friend’s trust in the Lord through this very tough time.  His faith is strong and many of us get to see that lived out daily.

I was more than willing to step in and lead this morning.  Such a great, consistent group that Skunk does basically run itself!

As for the workout, I overheard Stone Cold make a mental note to adopt the burpees followed by double KB hill carry into a more regular routine.  Those were tough!  Somehow I missed hearing any of Horsehead’s wisdom this morning—it still amazes me how well his brain operates at 5:30.  Spackler may be headed toward Orange Theory stardom, as there’s talk that he may need to be an OT coach to take them to the next level.  Great to have Orange Whip join the pre-run group—he makes it all look easy!  And great to see Carburetor back out—keep showing up my friend…

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