More Skunk in a Bag

More Skunk in a Bag

Thirty two men (incl. 2 FNGs) stood in place for 45 minutes.  Then we went home.

WARM UP

• SSH x30
• Imperial Wokkas x 20
• Perfect Merkins x 10

THANG

All Evolutions on your own (OYO), good form, modify as required

1ST EVOLUTION

• 10 burpees / 50 2-handed swings
• 20 burpess / 40 2-handed swings
• 30 burpees / 30 2-handed swings
• 20 burpees / 40 2-handed swings
• 10 burpees / 50 2-handed swings

2ND EVOLUTION

• 10 burpees / 20 goblet squats
• 15 burpees / 15 goblet squats
• 20 burpees / 10 goblet squats
• 15 burpees / 15 goblet squats
• 10 burpees / 20 goblet squats

3RD EVOLUTION

• 10 burpees / 20 Russian twists
• 15 burpees / 15 Russian twists
• 20 burpees / 10 Russian twists
• 15 burpees / 15 Russian twists
• 10 burpees / 20 Russian twists

6 MIN of MARY, etc.

• Flutter x 20
• KB Dolly x 15 (KB arms extended)
• KB Press Rosalita x 15 (as the name suggests)
• KB Press x 21
• Renegade Row x 5L/5R

COT

MOLESKIN

• Skunk in Bag was so well-received last time out, I was sure the Pax would love an encore.  Skipped the ring run in deference to my swolt knee but we managed to get the heart rate up, I think.
•  We covered maybe 100 feet today but every one of those 45 minutes was like sprinting through Jello.  Just awful. BUT:  workouts like this is why every one F3’s Mud Run teams finished in the top 10%.  Very few have the mental toughness to work out this hard.  Nice work out there, gents.
• Kotters to Nibbler, coming down to pick up some books for the Billingsville kids. Smart move asking about the amount of running before shouldering the 40 lb weight vest.  My guess is that next time he’ll ask about the burpees as well.  That’s pretty strong right there.
•  I was deep in the #painbox most of the workout, but from what I could tell everyone seemed to enjoy themselves.  Quiet, even from Nibbler (in between requests for 10 counts).

TR out.