Steaming Stacks of Swole

Steaming Stacks of Swole

17 pax met up in the parking lot of Covenant Day School for this week’s edition of Skunk Works. While YHC has posted to SW a few times over the years, I tend to run on Tuesdays and save my swinging (of bells, of course) for Thursdays at Meathead. Enough backstory, let’s get down to business.

YHC led the pax through a full body warm up:

• SSH x 20 IC
• IW x 15 IC
• Merkins x 10 IC

With Young Love in attendance, YHC quickly realized his potential legal liability and provided a thorough disclaimer for the group of veteran pax.

The Main Event:

Partner up by bell size. P1 takes both bells and overhead carries them to the lot below the hill. P2 does 5 hand release merkins and gives chase. Flapjack, with P2 overhead carrying the bells. Next is suitcase carry, then racked carry. Upon arrival, line up in the parking lot facing the hill.

Stacks (>=35# do more reps, >35# do fewer reps)

Round 1:

• 2-hand swings x 20/15
• AYG up the hill, 5 burpees, AYG back

Round 2:

• 2-hand swings x 20/15
• Left arm snatch x 10/7, Right arm snatch x 10/7
• AYG up the hill, 5 burpees, AYG back

Round 3:

• 2-hand swings x 20/15
• Left arm snatch x 10/7, Right arm snatch x 10/7
• Goblet squats x 20/12
• AYG up the hill, 5 burpees, AYG back

Round 4:

• 2-hand swings x 20/15
• Right arm snatch x 10/7, Left arm snatch x 10/7
• Goblet squats x 15/12
• Left arm Clean & Press x 10/7, Right arm Clean & Press x 10/7
• AYG up the hill, 5 burpees, AYG back

Round 5:

• 2-hand swings x 20/15
• Right arm snatch x 10/7, Left arm snatch x 10/7
• Goblet squats x 15/12
• Left arm Clean & Press x 10/7, Right arm Clean & Press x 10/7
• Sumo squat to upright row x 20/12
• AYG up the hill, 5 burpees, AYG back

Circle the church, with 5 wide-arms at the first entrance, 10 wide-arms at the second entrance, 15 wide-arms at the third entrance, and 20 wide-arms at the fourth entrance.

Unstack the above circuit by starting with the 5 exercises and working your way back down to a single exercise. Burpees were replaced by merkins at some point and 20 LBCs IC was mixed in between sets at one point to allow the pax to get back together.

COT – Thanks to Drop Thrill for the takeout.

Announcements:

• Joe Davis Run – March 9th. A race that’s always been well-supported by F3 and FiA. 5k and 1 mile fun run options available. In honor of our brother, Rock Thrill’s brother Joe. Sign up here.
• Christina Latini Memorial 8k and 2 mile walk – March 30th. In memory of our brother, Olive’s daughter. Sign up here.
• Get Your Rear In Gear 5k – March 30th. YHC is friends with Joe Miller, who has been diagnosed with Colon Cancer. Feel free to join team Miller Time if you’d like to support. Sign up here.
• Craft Beer Half Marathon and 5 miler – March 30th. A few pax plan to run this race (not win it, just run it). Feel free to sign up if you like running and/or craft beer or just want something to train for during the cold winter months. Sign up here.

Moleskine:

• No reason to sit on your butt on March 30th. Pick a race and sign up. Even non-runners can run a 5k. Rucking is also a great option. And if you can’t make it for some reason (like you stupidly signed up for a half marathon the same day), feel free to donate to either or both causes. Same goes for the Joe Davis Run. You can always “Sleep in for the Cause” if you really can’t make it.
• Thanks to Tulip and Funky Cold for the invitation to Q and for helping to keep the kettlebell tradition alive in Area 51. The bells are a great way to cross train with all of the running we do. If you’ve never gone to a gear workout, give it a try. Ascent usually has moderate gear the first Saturday of the month (or you can just look for certain Qs). And you can always modify any gear workout by using a smaller bell. Good form will keep you healthy and strong.
• Thanks to the pax for getting out on a cold-feeling mid-40s morning and following me around for 45 minutes. I think it was the wind that made it feel colder than expected. The workout warmed everyone up quickly though.
• Tulip kindly led Meathead last week while YHC was DR. He offered up this week’s Skunk Works Q to YHC, then skipped it. I guess that’s fair. #shrugemoji
• There was some mumblechatter out there this morning, mostly cries of discrimination against the pax with bells 35#s or smaller. The Q was somewhat sympathetic and reduced the number of goblet squats for smaller bells after the first round, but that was it. If you don’t want to swing a big bell, you do more reps. #seemsfair
• It was good to get back out to Skunk Works and see some faces I don’t see too often. Thanks for having me! Please sound off with any additional mumblechatter below.