Nothing Fancy, Just Runs, Swings and Burpees

Nothing Fancy, Just Runs, Swings and Burpees

36 men met the challenge of a Skunkworks beatdown.

Warmup
– SSH x 23
– Burpees x 10
– Goblet Squats w/ KB x 15
– Burpees x 15
– Imperial Walkers x 21

Merkin Chasers
– Lunge walk w/ KB
– Partner up
– Partner 1 sprint, Partner 2 merkins x 10 and chase
– Lap around church to stairs

Hill Work w/ Partner
– Set #1: 60 two-handed KB swings combined, partner 1 sprint the hill, 10 merkins, 10 widearms, 10 diamonds
– Set #2: 80 upright rows combined, partner 1 sprint the hill, 10 stagger right, 10 stagger left, 10 merkins

Sprints, Swings and Burpees
– Sprint to bus and back, 10 two handed KB swings, 10 burpees
– Repeat to 15
– Repeat to 20 (crowd pleaser)
– Repeat to 15
– Repeat to 10

Mary
– Mosey back to flag for 3 minutes of Mary
– LBC x 25
– Dolly w/ KB x 15
– Flutter w/ KB x 13

Nothing fancy about today’s plan, just lots of running, burpees and KB swings. Strong work by all. Night Court may need to look for some more outlets for his aggression. He gave me a bit of a scare with his emphatic “I ain’t scared” after set #2 of the sprint/swing/burpee. He quieted down when he realized there would be set #3, #4 and #5.

Announcements:
– Please keep Passport and his wife in your prayers.
– Sign up for Young Life Mud Run, family event, this Saturday at White Water Center – www.ylmudrun.com

Here’s a link to today’s workout via my Garmin for those interested – http://connect.garmin.com/activity/380585889