Skunk Run and Swing, Jackabs

Skunk Run and Swing, Jackabs

A nice warmer morning set up for the pax to melt away some pounds gained over the winter months.  Oh yea, get use to it, it’s gonna be nice hot summer.  Virtual Shovel Flag planted…by the way Harley, where is that flag YHC gave you?

Warm-up:  Mosey around the church parking lot

SSH x20

Good Mornings x 20

2 hand swing x 25 OYO

Merkins x 10

2 hand swing x 25 OYO

Merkins x 10

2 hand swing x 50 OYO

Partner Up (same size bell)

Pt. 1 run to entrance (left or right)

Pt 2 Double cleans

Flapjack

Pt. 1 run to other entrance (opposite)

Pt 2 Double cleans with squat

Flapjack

Pt.1 run back to first entrance

Pt. 2 Double cleans, squat, press

Flapjack

Plankarama

Pt. 1 run to entrance (left or right)

Pt 2 Double swings

Flapjack

Pt. 1 run to other entrance (opposite)

Pt 2 Vikings

Flapjack

Pt.1 run back to first entrance

Pt. 2 KB execise of your choice

to the grass knoll

Louganis x 15

Jack Abs 24 x 6

Flutter Press x 20

Merkins x 10

Swings for 90 sec

COT

Naked Moleskine:

Ok, YHC had an operator error on the voice recorder so if I missed your name on the BB, my apologies.  You know if you were there.

Strong work by all this AM…doubles are tough, especially when you add in the running piece.  Oh and one run was a little longer than the other in case you didn’t notice.

Quick observations:  Puddin’ sweats, Grubber likes KBs (running, not so much), Fletch is fast, TR likes doubles, Doubles will hurt a Bulldog’s back, Sussudio wears too many layers for 70 degrees, Busch leads a strong prayer.  Jack Abs is a keeper for the core.  “Come On, Cletus!” YHC likes saying that..

All together it was a pleasure to lead the Pax and YHC hopes that this was another kick in the teeth as it should be for Skunkworks.  No apologies for that!

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Mint Hill parade- F3MintHill