Two dozen of the south’s finest left the fartsack, shined up the kettlebell and proceeded to suck in the gloom.
The Thang:
SSH x 25
Two hand swing x 25
Imperial Walker x 20
Alternating One hand swing x 25
Good mornings x 15
Rack em and mosey to entrance; Partner up like size bells
Pt#1 sprint to first cone and do merkins til Pt# 2 (Farmer’s carry) arrives; plank
COP: 20 swings, 15 Sumo squat to upright rows, 10 Clean-squat-press (5R/5L)
Pt#2 sprint to second cone and do wide arm merkins til Pt#1 (Farmer’s carry) arrives; plank
COP: 20 swings, 15 Sumo squat to upright rows, 10 Clean-squat-press (5R/5L)
Pt#1 sprint to third cone and do diamonds til Pt#2(Farmer’s carry) arrives; plank
COP: 20 swings, 15 Sumo squat to upright rows, 10 Clean-squat-press (5R/5L)
Pt# 2 sprint to fourth cone and do CDDs til Pt#1 (Farmer’s carry) arrives; plank
COP: 20 swings, 15 Sumo squat to upright rows, 10 Clean-squat-press (5R/5L)
Grab some Hill (without partner)
20 High pulls (10R/10L), up the hill; 10 merkins
15 Goblet squats, up the hill; 10 wide arms
10 Snatches (5R/5L), up the hill; 10 diamonds
Mosey back to flagpole
Mary:
Dolly KB press x 20
Jack Abs: 4 LBCs/ 1 Dolly up to 24/6
Flutter KB press x 15
10 KB burpess OYO
COT
Naked Moleskin:
You know you’ve dialed up a nice beatdown when a) Runstopper’s fashoinable specs get all fogged up halfway through the workout, b) Simba tweets that he can’t hold the phone and c) Splinter follow that with “I can’t turn the steering wheel”
Gotta love to see Freedom becoming a fixture at Skunkworks; strong work out there Big guy!
It was great to see Kotter’s like Yankee back out as well as Crabcake returning from his GoRuck experience. Congrats!
YHC grabbed some of this workout from an old Combine BB (thanks Metro). They also seemed to comment on the long Farmer carries that tooks it’s toll on the arms, shoulders and grip.
Jack Abs is a tough one to do and Q but it’s one that we should bring back every once in a while. (a Hops favorite)
Sanka and Chanel look alike…yes, I am just saying that.
Where was Brown, Bulldog, Busch and all the other pax that start with a “B”?
It was an honor to lead you gents this am. Sorry for some of the barking (“Stay” is not really in the workout lingo, yet)
Announcements:
Runstopper’s special service announcement for the Pax to come to The Rock on Sat. something special is planned, he says.
3rd F tomorrow at Bojangles, South Park. Sanka is Q.
Christmas party on Sat night- should be a great time.
High Tide then plugs Meathead
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