Hills to run and Bells to Clank

Hills to run and Bells to Clank

20 men decided it would be in their best interest to swing a little iron and run some hills rather than to stay asleep an extra hour. It was the right choice!
The pax was disclaimed and off we went as the banged-up timex ironman watch struck 5:30.

Here’s what we did in the allotted 45 minutes.

20 Merkins on your Bell
Circle up in the Lot For COP
SSHx20 IC – 20 swings OYO
IW x20 IC – 10 Cleans Each Arm
Merkinsx20 IC – 10 Snatches Each Arm
Wide Arm Merkins x15 IC

Rack em and mosey to lower lot. Right Arm UP – Left Arm Up flatpjack along the way to Grassy Knoll

Turn and Face the hill for a Hill 10x20x30 Ladder consisting of the following exercises:

Hill Ladder: 10x20x30
Grab Some Hill for a Swing Ladder
10 swings – Run the hill
20 swings – Run the Hill
30 Swings – Run the hill
Same with Goblet Squat
Same with Two Handed Press

Plankarama between sets to allow the pax to finish. Some LBC’s thrown in for good measure.

Stay where you are and partner up with someone with Like Bell for Double Bell Work.

P1 on the Bells
P2 20 hand release Merkins will be the timer (audibled to regular merkins for exercises 2 and 3)
Exercises Performed: By 3 round Each
Double Clean- (Did a lap around the parking lot before the Snatches to shake out the dead forearms)
Double Snatch
Double Swing
Rack em and mosey back to lot for Namarama

Announcements – Due to construction Kevlar will converge with Joust at Charlotte Christian Beginning this week. Skunkworks will continue to meet at Covenant Day, but in a different parking lot- see twitter for updates.
Thank you Sussudio for taking us out this morning. Your words were spot on.

Moleskine: Spring conditions such as they were this morning are simply tough to beat. Why would anyone workout inside? A great group of men were ready to go at 5:30, so thats just what we did. Jumped right in with 20 merkins on your bells to the blood flowing and the lactic acid built up. Not a ton of chatter out there this morning, seemed as though it was business as usual at Skunkworks with everyone rolling up thier sleeves and putting in work. Brown even removed his sleeves at some point during the warm up. For those who were experiencing double bell exercises for the first time, they suck the life out of you after a few reps and require full commitment. Worth it in the end though, they will make your single bell feel so much lighter. From what I could tell everyone was pushing themselves pretty hard on the hill runs and bell work. Great encouragement out there this morning as well. Hope everyone got thier moneys worth.