Active Recovery

Active Recovery

30 ready and able bodied Pax joined up in the gloom as the shovel flag was planted to embrace what YHC will call my active recovery from the BRR last weekend.

The Thang:

SSH x 20

IW x 20

Good Mornings x 10

Merkin x 15

Mosey to lower parking lot

Ladder of 5

1 RT Handed Squat Press & 1 LT Handed Squat Press & 1-50 yd sprint down and back

2 RT Handed Squat Press & 2 LT Handed Squat Press & 2-75 yd sprint down and back

3 RT Handed Squat Press & 3 LT Handed Squat Press & 3-75 yd sprint down and back

4 RT Handed Squat Press & 4 LT Handed Squat Press & 4-75 yd sprint down and back

5 RT Handed Squat Press & 5 LT Handed Squat Press & 5-75 yd sprint down and back

4 RT Handed Squat Press & 4 LT Handed Squat Press & 4-75 yd sprint down and back  (Audible!)

3 RT Handed Squat Press & 3 LT Handed Squat Press & 1-75 yd sprint down and back

2 RT Handed Squat Press & 2 LT Handed Squat Press & 1-75 yd sprint down and back

1 RT Handed Squat Press & 1 LT Handed Squat Press & 1-75 yd sprint down and back

Plank-a-rama

Hill time (partner up):

PT 1: Two handed swings til PT 2 returns; PT 2 sprint hill & 5 burpees at top, back down (flap jack)

PT 1:  Upright rows til PT 2 returns; PT 2 sprint hill & 5 burpees at top, back down (flap jack)

PT 1:  Renegade Rows til PT 2 returns; PT 2 sprint hill & 5 burpees at top, back down (flap jack)

PT 1:  Curls til PT 2 returns; PT 2 sprint hill & 5 burpees at top, back down (flap jack)

PT 1:  Tricep extensions til PT 2 returns; PT 2 sprint hill & 5 burpees at top, back down (flap jack)

20 Two-handed KB swings then sprint 100 yd with Partner; finish strong

Mary w/ KB:

Louganis x 15

Flutter x 15

Dolly x 15

LBC x 15

Mason Twist x 20

COT

Moleskin:

Thanks to the pax for enjoying Skunk with me to try to workout the soreness from the BRR.  T-claps to my BRR teammates, TR and Stage Coach, for posting thinking that I would not run them.  Ha!

Special thanks to my buddy, The Nibbla for this workout.  I stole it off the website from one of his Combine workouts with some slight modifications.  Imitation is the highest form of flattery.

Someone please let Tommy Boy borrow their copy of the movie so he can watch it and figure out that his character (even though not very smart) does “win” in the end.

Welcome two FNGs:  Terry (Smiley) and Will (My pleasure);  we hope you enjoyed it and will come back for more.

Great job out there this morning, fellas.  There was great effort by all; noted Geraldo and either Deadwood or Hee Haw racing each other in the sprints.

More running/sprints than we are used to at Skunk.  Trying to show the Fast Twitch boys that the Meatheads of Skunk can throw the bell around and run too!  Not sure if Busch even broke a sweat though.

Announcements:

Tomorrow, 9-11 Convergence at Calvary 0530; read the Preblast.

CPR class this Sat 9-12:30 at Covenant building C.  See/Email Stone Cold if interested.  Spots available.

Young Life event at White Water center.  See Harley for details

3rd F on Wed. at Piper Glen Starbucks 0630

New Friday workout coming on Sept. 20th at Charlotte Christian School, bootcamp 0530