18 of the Faithful joined up in the cool morning gloom to get this week’s downPainment from the ever changing Skunk Works.
Shovel Flag was planted and we launched at 0530.
Jog down the hill
SSH x 25
Shore Shoulders x 15, 10, 10, 10 (circles- small, big, forward, back)
Groiners x 10
Jacob’s Ladder- up the hill with Dumb bell burpees at the top (1-5)
Plank-Merkin-Walk (or something like that) across the road while YHC ran to get the timer. (Thanks, TR)
Mosey to Tennis courts
Dumb Bell Ciabatta (30 sec each exercise for 4 mins)
Chest- DB Press, DB Flys, Merkins, Mission Impossible
Guns- Corkscrew Curls-alternate, Side Curls, Hammer Curls, Static Hold
Triceps- Skull Crushers, Overhead Tri Rise, Plank Kickbacks, Dips
Legs- Step Ups, Rear Lunges, Squats, Side Lunges
Overhead hold and presses on the walk back to Parking lot
Ok, another SW experiment here, trying to modify the normal ciabatta from previous workouts. YHC probably should alter it some. FYI, the always overly ambitious QIC, we only got to half of what was on the Weinke. Ran out of time.
Also, tried a new Timer App on my iphone….need to practice more with it. Thanks for your patiences.
Joker seems to attack Barking spiders early in the morning, especially during the warm up.
T-claps to all the South Charlotte Pax that did either the Mud Run or Spartan Beast this past weekend. Congrats to you, Strong Brothers! Lots of chatter about their experiences and showing off of the battle scars. Neosporin- buy some.
Get your kettle bell from the F3 bulk order. We’ll be using them in the future at SW.