Monthly Archive May 2012

F3 / Skunk Works – BackBlast – 05-15-12

Twelve men issued forth from the gloom for the inaugural Skunk Works.

THE PAX

The Shore

Sparky

APK

Custer

49er

Heinz

Joker

Nibbler

Countertop

Slap Shot

Stone Cold

Tiger Rag (QIC)

THE THANG

Warm Up

• SSH x 35
• Runner’s stretch
• Triangle stretch

Here Be Dragons

• 100 burpees for time (10 min cap)

Stations (2 cycles)

• 50 lb. sandbag carry x 100 yards, 5 sandbag burpees with overhead press
• Slosh Pipe carry x 100 yards
• Plank Pull x 50 ft, tire + 20 lbs (left, right, head first, feet first)
• Upright rows x 15 (45 lb or 35 lb plates)
• Merkins in queue (x 20), planks

Plate-O-Rama

• Hairburners (Standard) x 2
•  One-armed Hairburners x 2 (L, R)
• One-legged Hairburners x 2 (L, R)
• Hairburners (Std.) x 2

Little Mary / Stretch

• Low Flutters x 25 (hold ’em)
• Dolly x 25 (hold ’em)
• Stretch-O-Rama

COT

MOLESKIN

• Tclaps to the Pax for supporting the new workout despite the palpable feel of mutiny on the first call out…100 burpees for time, the first of many Skunk Works sets designed to have the Pax face their dragons.
• Slosh Pipe 1.0 (4″ x 10 ft PVC, half filled with water) debut met with mixed results and goes back to the lab for fine tuning.  Solid concept, but can’t get the confounded thing to stay water tight.  Slosh Pipe 2.0 forthcoming.
• Sandbag burpees ravaged the 10-mil bags and showered the Pax with sand on the press.  Back to the lab for testing on Sandbag 2.0.  Anyone in the Nation have, or have a source for, truck inner tubes?
• How do you take a sublime exercise like the Hairburner (plate push) and make it better?  Take away appendages.  The Pax buffed the parking lot to a lustrous shine with one-armed and one-legged Hairburners.  Tclaps to Heinz (aka Wookie), who needed a longer runway, and Joker, who is, for my money, the fastest Pax on four limbs in the Nation.