Humid out there today…..

Humid out there today…..

12 pax entered into a very muggy morning as left with no water.

COP

20 IW in CAD
20 low slow squats- CAD
10 figure 8’s – CAD

The thang

50 goblet squats
Run
10 merkins
45 upright rows
Run
10 merkins
40 kettlebell swings
Run
10 merkins
35 triceps extensions
Run
10 merkins.
30 snatches
Run
10 merkins
20 lawnmowers
Run
10 merkins
20 leg lifts
Run
10 merkins

Mosey to the hill for partner work
150 total swings
One person runs the hill while the other swings. Flap jack. To 150

Mosey to launch.
Mary
20 – Lugayness – CAD
15 – LBC’s – CAD
15 – Russian twist – CAD
20 – Freddy mercury- CAD

TR – snatches rotating arms for 5 minutes total.

COT

Moleskin
Been a while since I have been or Q’d at Skunkworks. Enjoyed being out there and leading today. The group was a little light and I am assuming that is because of the 10000% humidity that attacked us out there. We had Sussudio back with us today and it was great seeing him. Stone Cold Tweeted last night about the run but apparently thought S was kidding. #letdown.
Workout was starting well, the COP was alright up until the figure 8 in cadence that didn’t seem to work but I stuck with it anyways #stubborn. There wasn’t too much refuseniking (if that’s a word), some complaining but nothing too angry. Sussudio also gave me a link for the mileage today but I can’t seem to attach it. Looks to be about 1.5-2 or so.
Great catching up with the Skunkwork pax.

Announcements

F3 dad – every saturday – check twitter for it. Bring out all of the 2.0’s sons and daughters. Its a really great time!
Calvary Church food pantry – check twitter on this as well. Bring food to sites you post at later this week. They help us out a ton and we need to repay the favor.