Double up



Double up

2 showed up bright and early for the 3 mile pre-run. GPS appeared off but it was good catching up with Chin. A rounded out full dozen braved the warmer than it appeared temps and clanked their bells in the parking lot. We began promptly at 5:30 following a thorough disclaimer…Here’s what we did. Warmup consisting of: 20 Swings – IWx15 20 swings -Merkin Right x15IC 20 Swings- Merkin Left x15IC 20 Swings- 10 Clean EA 20 Swings -10 Snatch EA Partner UP Like Bells: FARMER CARRY WALK DOWN TO BENCHES LOWER LOT P2 -10 DIAMOND MERKIN CHASER P1 RUNS AROUND MEDIAN P2 IS ON BELLS R1 – SNATCHES / R2 – TRICEPS EXTENSION / R3- ALTERNATING SWINGS / R4 DIPS / R5 STEP UPS PLANK AND HOLLOW BODY HOLD WHEN DONE RACK-EM AND WALK TO HILL – RAISE EM HIGH SWITCH ARMS ETC DOUBLES ON THE HILL: P1 RUNS THE HILL W/10 MERKINS – P2 IS ON DOUBLE BELLS R1 DOUBLE SWINGS X2 R2 DOUBLE CLEANS X2 R3 DOUBLE SQUATS X2 R4 DOUBLE PRESSES MORE PLANK AND HOLLOW BODY HOLD – BRIDGE FARMER CARRY WALK BACK TO LAUNCH – P2 10 WIDEARM MERK CHASER ELBOW PLANK AND HOLLOW BODY HOLD TILL TIME RAN OUT MOLESKIN: It has been a few months since I’ve posted at Skunkworks but it appears the wheels have been in constant motion with all regulars out there slinging iron. Good to catch up with the guys and put in some solid work. We got after it from the onset with 100 two hands swings in the warm up with an assortment of other upper body exercises. Tested the grip a bit on the farmer walk and saw some guys pushing the pace running around the median. Double Bells was the icing on the cake and I for one was running low on fuel by the time Presses were called. Hope everyone had good time and felt like they got their money’s worth this morning. It was a near perfect day for a cool sweat. Thank you for the opportunity to lead – I’ll look forward to the next time. Take care. Fletch

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