The CORE-bine

  • When:01-08-12
  • QIC: Tiger Rag
  • The PAX: Zip-A-Dee, Crab Cake, Fishwrap (Skunk FNG), Sparky (Kotters), Strange BRew, Donkey Kong, Runstopper, Harley, Stone Cold, Dolphin, Pretty Boy Quarterback, Hops, Smash, Camacho, Baracus, Young Love, Cheese Curd, Stage Coach, BUgeater, Countertop, Big League Chew


The CORE-bine

Twenty two skunks got after it for a CORE / Combine mashup.

 

LITTLE BABY JOG TO LOWER LOT FOR WARMUP

(All counts in cadence)

  • SSH x30
  • I-Walker x 30
  • Mountain Climbers x 50
  • Plank

LITTLE BABY JOG BACK TO FIELD FOR THE THANG

  • Two-handed swings x 25

SPRINT TWO LAPS

  • KB Standing Oblique Crunches x 15R, x15R
  • Good mornings x 20

SPRINT ONE LAP

  • KB Low Flutter x 20 (KB over face)
  • Low Flutter x 20
  • KB Dolly x 20
  • Dolly x 15
  • LBC x 25

SPRINT ONE LAP

  • Renegade Row x 10R, x 10L
  • Makhtar Ndjai x 20
  • Plank

SPRINT ONE LAP

  • KB Halos x10 CW, x10 CCW
  • One Legged RDL x 8 L, x 8 R

SPRINT ONE LAP

  • Partner Leg Throws x 30 (10 R, 10 L, 10 C)
  • Ab Pyramid:  1 Heel To Heaven (HTH), 4 LBC;  2 HTH, 8 LBC….Ladder up to 5/20 then back down to 1/4.

SPRINT ONE LAP

  • KB Louganis x 10
  • KB Mason Twist x 15

SPRINT TWO LAPS

 

COT

 

MOLESKIN

  • After a week off for Christmas and a New Year’s Day Convergence, it was back to business for the Skunk Pax.  Kotters to all, but especially Sparky who hadn’t posted in so long that he forgot what time we started–moseyed in around 0550.  No matter, glad to have you back.
  • Changed things up  a little today, mixing several of the F3 staples into one package:  Core, KBs and Sprints.   Abs may be made in the kitchen but functional fitness is all about core strength.
  • Glad to have Fishwrap and his Hippity Hop KB in the Pax.  Uncle convinced him to get some Skunk and then posts elsewhere.  Rumors of  Slaughter peer pressure…  Probably ate three honey buns for breakfast, too.
  • T-Claps to #WombFish for taking third at the 43 mile Race of Idiots this past weekend.  YHC can’t imagine more than three people would want to run 43 miles consecutively, but apparently that’s the case.  All the more impressive that three days later: 1).  He posted.  2.) With a Ruck, and 3.) Was near the front on many of the sprints.

ANNOUNCEMENTS

  • YHC needs to give up spot for the GoRUCK.  Please contact me at TigerRagF3@gmail.com if interested.
  • Just as you are getting used to your new nutrition plan, the Fuel Team issues it’s first Weekly Challenge today to take it up a notch.  See website for details.
  • First S-CLT HDHH at Dakota’s in Arboretum Wednesday starting at 6 pm.  T-Claps to Hops and Dora for organizing.  Wear your RUCK and enjoy a nice soda water.

 

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Dolphin
8 years ago

Aye nice work today Tiger Rag. The Core-bine was a great workout. I think posting at Skunk Works is a great recovery mechanism – or maybe it just masks the pain. Kind of like how smashing your hand with a hammer makes you forget about a headache. Well done.

Dolphin

Fishwrap
Fishwrap
8 years ago

The lights are ON in the Skunks gloom.

I’m guessin’ Uncle was close to fartsackin’ and had to call the audible to WIB. May have to headlock Slaughter to mosey that far for a good ol’ fashioned kick in the teeth as it requires leaving the house 10 minutes earlier.

Enjoyed the workout TR and South CLT brothers. You can expect me to be back.

Uncle
8 years ago

Aye..Nibbler called me out for pulling an #EpsteinsMother and posting to WIB last second.

Glad that FW got the Skunk experience.

Hops
8 years ago

Strong regimen TR. Legs were killing me immediately after…normally that happens late afternoon.
Good to have Sparky back amongst the pax, and nice to have Fishwrap migrating south a bit for the winter.
And T-claps to DK for leading perhaps every sprint – strong brother!

Cheese Curd
8 years ago

Tiger Rag= full pain. Solid lead today!

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