19 men gathered at skunkworks for the first time in March. The weather was a little cold, with a hint of rain in the air. Thankfully the rain held off so that we could get some kettlebell work in. Here’s the back blast:
The warmup consisted of in cadence to a count of 15 side shuttle hops, 10 mountain climbers, 10 high knees, 10 butt kicks, 10 little baby arm circles forward, and 10 imperial walkers.
In swimming the next set is the warm up set. We did repetitions of 3, 6, 9, 12, and 15 of two different exercises OYO with no break. The two exercises were side lateral hops and kettle bell swings. Then we recovered.
The next set was the pre-set, which can sometimes be scary. This one wasn’t too bad though. We partnered up and did 3 rounds of one partner doing an exercise and the other partner running a lap around the mini-track. Flapjack after one partner returns. The 3 exercises were kettlebell merkins, bicep curls, and tricep extensions. We then rinsed and repeated.
Now for the main set. For this we stuck with our partners and did catch me if you can with 10 Carolina Drydocks all the way down to the base of the hill. We then did 3 rds of the following:
1 partner ran up the hill did 10 lunges and ran back down while the other partner did a set of exercises. The partners then flapjacked. The exercise were right arm swings, right arm cleans, and right arm snatches. The next rd was the same exercise but with the left arm. The last round was double kettle bells with the last exercise being shoulder presses. For this last round we ran up the hill backwards and did backward lunges.
Lastly we ran sprints. Base of the hill to the first median and back. base of the hill to the second median and back, etc. All the way to the 4th median at the church. Then ran back to the base with our bells and we were done. Great work from all!
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