Twenty three #AnarchistSkunks pushed down old ladies, torched Peugeots, and fomented discontent. Yet the Segway never came….
WARM UP
- Walk of the Bone Stackers, Alternate L and R
- Partner up for: Pax 1: 2-KB Farmer Run. Pax 2: 5 Burpees and sprint to catch Pax 1. Flapjack around loop (1/2 mile).
- SSH x 35
- I-Walker: 20
THE THANG
- 2-hand KB swing x 30
- Sprint Hill 3x
- 1-hand KB swing x 15L / x15R
- Sprint to buses and back (+/- 100 yd)
- Rotational 2-hand swing x 10L / x 10R
- Sprint hill 3x
- Goblet Squats x 10
- Sprint 100 yds
- Halos x 10CW / x10CCW
- Sprint 100 yds
- Renegade Rows x 10L / x10R
- Sprint Hill 3x
- Goblet Squat Jumps x 10
- Sprint 100 yds
- 1-Leg Romanian Dead Lift
- Sprint Hill 3x
Walk of the Bone Stackers, Alt L/R, Back to Lot
2MOM
- KB Russian Twist x 10
- Slow Dolly x 3 (Make a hole for the car)
- Fast Dolly x 30
COT
MOLESKIN
- A direct ripoff of The Combine. Imitation, flattery and all that. The Skunk Works model is to bring pain in its manifold incarnations. #PainItForward.
- Mall Cop, flapping the gums on the twitterz, goes UA Level 5. Please turn in your plastic cuffs and baton at the Mall Office. Leave the keys in the Segway.
- Kotters to Pretty Boy Quarterback, bum knee and all.
- Dolphin (“Fish with womb”) disproves the notion of being the smartest mammal: runs to Skunk with KB. Then (the sweet irony) enjoys a KB/Sprint workout. We all enjoy a good laugh at your expense, #WombFish.
- Sign up for the GORUCK before #TheWorldsToughestPediatrician comes to your house and punches your kids in the throat.
- Pray for the Browning family (Callaway). His mother is in failing health.
“One good deed is more worth than a thousand brilliant theories. Let us not wait for large opportunities, or for a different kind of work, but do just the things we ‘find to do’ day by day. We have no other time in which to live. The past is gone; the future has not arrived; we never shall have any time but time present. Then do not wait until your experience has ripened into maturity before you attempt to serve God. Endeavour now to bring forth fruit. Serve God now, but be careful as to the way in which you perform what you find to do—’do it with thy might.’ Do it promptly; do not fritter away your life in thinking of what you intend to do to-morrow as if that could recompense for the idleness of today. No man ever served God by doing things to-morrow. If we honour Christ and are blessed, it is by the things which we do today. ” – Charles Spurgeon
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