23 men including 1 FNG readied themsleves for a Skunkworks downPAINment and to their delight, they were not dissappointed. No fartsacking here, just a good punishment of pain and fellowship.
Stack em and walk to the church lot for COT
SSH x25 in cadence
IW x25 in cadence
2 handed swing x 25 in cadence; run to church & back
Good mornings x25 in cadence; run to bus & back
R & L shoulder press x10 in cadence; run hill 5 burpees
R &L curls x10 in cadence; Run to trees & back
Goblet squat x 20 in cadence; run hill 5 burpees
LBC with KB x 25; Run hil 5 burpees
Find a partner, farmer chaser. 5 merkins find your partner and switch to upper lot. Leave your KB at one side of the grass lot, lunge walk to the fence.
Set of cycle with partner:
P1 sprint to KB left arm swing x10; P2 plank; Flapjack and repeat with right arm x10
P1 sprint to KB LBC x 20; P2 LBC flapjack and repeat x2
P1 sprint to KB upright row x20; P2 plank, flapjack and repeat x2
At about this time Mary was calling so mosey to parking lot
Dolly w/KB press x 15
Had more on the list but time was not on our side. All in all a good healthy workout. Thanks for allowing me to lead.
Remember couple new works outs on the horizon. Beginning Wednesday, “Anvil” will start. Workout be held at Calvary Church at 5:30am. Baracus and Young Love will be your site Q. Beginning in July, there will be a new workout launching in Indian Trail. Site name TBD.
If your not getting the weekly email let someone know so we can get you email address.
See you in the gloom.