Written by Good Hands – posted by BD.
16 PAX evaded the temptation of the fartsack to venture out into the gloom for one last Skunkworks beatdown for 2013. Here is what we did:
SSH x 25
IW x 20
Mtn Climber x 20
Stagger Arm Merkins on KB 10 x Right Arm and 10 x Left Arm in cadence
Partner up (like-size KB) and head to the back entrance, rack ‘em while we mosey. Catch-me-if-you-can farmer’s carry around church. Partner 1 runs with both KB’s while partner 2 does 10 merkins and then sprints to catch up with Partner 1. Flapjack until lap complete. Rotate merkins between regular, wide-arm, and diamond.
Plank at bottom of the stairs by the hill until all PAX complete.
Stay with partner for 100’s hill work. Partner 1 performs called exercise at the bottom of the hill while partner 2 runs up the hill, does called exercise and runs back down. Flapjack until team performs designated number of reps at bottom of the hill:
100 2-hand swings/10 regular merkins
100 goblet squats/10 wide-arm merkins
100 upright rows/10 diamond merkins
150 bicep curls/30 LBC’s
100 tricep extensions/15 Heels-to-Heaven
75 high pulls/5 burpees
Mosey back to parking lot, throw in some forward and backward lunge walks for good measure. Circle up for COT.
10 burpees OYO to finish it out.
Great effort by all the PAX today. YHC didn’t hear a lot of mumble chatter out there, but maybe that’s just from a lack of oxygen in the brain. The PAX crushed the Farmer’s Carry lap, not sure if that was from the Christmas ornaments some were carrying or just flat-out beastness. I did hear TR mention that the lighter KB-toting PAX should have to do more merkins, so I’m sure that’s in the back of his mind for future workouts. It was also mentioned that in Russia the women use 35lb bells so Horsehead immediately put himself in the Russian infant category! #fairwarning #newbellforthenewyear
Great send-off as always by Busch, thanks brother.
Thanks for allowing me to lead such a fine group, it’s an honor. Happy New Year!
– Jan 10th 730-1030 serve opportunity at Charlotte Rescue Mission. Contact Busch for details.
– Jan 1 convergence at Death Valley, 0700-0800.
– 2nd F opportunity Jan 10th for showing of the movie Lone Survivor. See weekly email for evite, or contact Stone Cold. Happy Hour at Vintners prior. Thanks for organizing this Stone Cold!