The Hill looks a little slippery…Perfect lets get started

The Hill looks a little slippery…Perfect lets get started

Must have been the evening showers or the Debate that kept the Prerun attendance numbers low, YHC showed up to an empty parking lot and embarked on the prerun Solo. Ran into Swiss Miss getting warm with a run upon returning to campus and the Parking Lot was starting to fill up. It would be a great morning to get after it for the 23 in atttendance at Skunkworks. With one pax new to the site, but no true FNG’s a thorough disclaimer was given and away we went.

Circle up for Warmarama
SSH x20 IC
Two Handed Swing x20 OYO
Merkin on Bell x 15 IC
IW x15 IC
Cleans X10 Each arm
Snatch x10 Each Arm
Shoulder Press x 10 Each Arm

Partner up with Like Bell for a Slow Paced Farmer Carry with a 10 Diamond Merkin Chaser (working on the grip)
Farmer carry to the base of the hill

Quick test of the hill to check its suitability following last nights rain – it would prove to be Perfect conditions for about a mile of Hill Repeats

Partner work with Hill Run
P1 Runs the Hill with 1 Burpee on Top
P2 Works the Bells _ Flapjack until you reach the total Reps
200 Two Handed Swings (LBC’s when done)
100 Squats (LBC’s when done)
100 Cleans (Flutter when done)
80 Snatch (recover when done)

Double UP
P1 Runs Hill
P2 Completes Double Bell Exercise x 3 Rounds Each
Double Swings
Double Cleans

Farmer Carry with 10 Diamond Chaser to front LOT for Mary.

Moleskin: Was looking forward to getting back to basics at Skunkworks today. Plan was to have high reps of 3 core KB exercises and lots of hill work followed by some doubles once everyone was sufficiently warm. Saw a few folks embracing the “recovery LBC breaks”, so I feel like it was mission accomplished. Great to see so many familiar faces this morning – such an amazing group of guys at Skunkworks with some new faces sprinkled in each week. Harley and I can’t thank this group enough for your support and willingness to do a hard workout week in and week out. Our rotation of Q’s are some of the best in the region and we really appreciate everyone stepping up to lead. For those that haven’t come out early for a few miles, give the prerun a try sometime. You’ll have an elevated heart rate the entire workout and be completely smoked by the end.
Probably should have brought some tunes down for the main event since we were parked at the hill for a while. Next time, I’ll plant a speaker and we’ll have the benefit of musical distraction/motivation. Kind of had tunnel vision during my very own paincave, so if you saw anything noteworthy this morning, speak up in the comments section. My Partner Harley was crushing it as were several of the groups around us. Enjoyed the neighborhood flag football trash talk between Bulldog and Sidecar this morning – #friendlyrivalry. Dollywood celebrated a birthday this morning and managed to get out of there without the celebratory burpees, but he was flying up the hills during the KB work and took us out with a very thoughtful prayer for our city this morning. Looked like Smokey and Joystick were cooking up the hill and Bulldog was doing the burpee at the top regardless of whether it was called.

COT/Namarama

Announcements:
Southern Discomfort on 10/22/2016. 6 AOs and ~ 11 miles. Pre-blast with sign up link here: http://f3nation.com/2016/09/18/2016-southern-discomfort-preblast/
Soccer Arms Cup coming soon with 3 teams
New Workout – Gumby – flexibility “workout” – launches this Wednesday, 9/28, 0530-0615, Matthews United Methodist Church in the Scout Hut – bring a yoga mat or beach towel
New 3rd F Tuesday nights, every other Tuesday F At Rusty Onion