we are heading back to the Covenant Day School high school parking lot tomorrow (9/15).
7 men showed up hoping for less humidity and fewer hills…but hey, that’s how you get better.
Here’s what we did.
Warm Up
– SSH
– IW
– Merkins
– Peter Parker
– Warrior 3, flap jack
Suicide Hill
– Run down the big hill on Summerlin Place
– Start at the brick mailboxes at the bottom, run up to the second speed bump (way up there)
– Set of 7s with burpees at top, squat jumps at bottom
– Mercy rule, finish at the top instead of going back down then returning up the hill, appreciated by all I think
Other Stuff
– Playground: 10 pullups, 20 LBCs
– Benches: jump ups, derkins, dips x10, rinse repeat x15
– Field work: high knees, buttkickers, karaoke, sprints, lots of ab work in between
Well done by all, pretty tight group considering all the running. Honorable mention shoutout to Jamboree who is recovering from a foot injury and still managed to smoke the group on the running. I’m ready for some less humid mornings! Thanks for the opportunity to lead.
One announcement – Skunkworks returns to high school parking lot at CDS on Tuesday.
Harley
Warm up:
The Thang:
50 goblet squats or 50 tea bag squats
15 Wide Arm Merkins
jog around loop
50 deadlifts
15 Merkins
jog around loop
100 1-handed swings, alternating
10 Diamond Merkins
jog around loop
50 KB snatches (mix up sides)
10 Diamond Merkins
jog around loop
50 Curls
15 Wide Arm Merkins
jog around loop
50 2-handed overhead presses
20 Merkins
jog around loop
50 good mornings
10 merkins
jog around loop
Wall sits
two sets of 50-second wall sits with arm raises and arm extensions
Mary
50 LBCs
30 Flutter Presses
So I guess once you turn 50, things move much slower. Like the timing of this backblast. Hacker celebrated #50 and earned his RESPECT with a brutal workout to commemorate the day. Unfortunately, he provided no commentary to go along with the recap (3 days late). My hamstrings are still sore, very good work.
Harley, posted on behalf of Hacker
18 guys decided to make it out despite the chance of rain.
The Warm Up:
Mosey around the parking lot. Throwing in some side steps, straight leg kicks, butt kicks, and high knees. Heard some complaining about the “long warm up” from some gents in the back but their toon soon changed once the “Thang” started.
The Thang:
Ladder work with a loop. Groups of three worked their way around the parking lot hitting two exercise stations along the way.
One guy at station 1, another at station 2, and the third teammate runs from station 1 to station 2. The teammate at station 2 then runs to station 1 while teammate three takes over for teammate 2. And so on.
Round 1: Station 1 = Swings ; Station 2 = Sumo Squats ; 5 laps
Round 2: Station 1 = Shoulder Press ; Station 2 = Lunges ; 5 laps
Round 3: Station 1 = Chest Press ; Station 2 = Figure 8’s ; 3 laps
That’s it!!
Coach Fudd aka Arena fka Wabbit is a man of few words and a well orchestrated plan. My hindquarters are still smarting from the double KB lunges.
Harley posted for Arena
It was a nice muggy morning for 11 devoted men to throw some lead around! [Plus another two at CDS that missed the smoke signals about the site change.]
The Q got the guys going at 5:30 on the dot but Splinter and Bush suddenly disappeared. So the rest planked until they were done doing their hair and getting their outfits straight. When they finally decided to join the crew Harley then went MIA. It’s 5:45 by this time, so the Q just starts without them. Then all of the sudden Harley shows back up with Si and Hacker!
Mosey behind ABC store.
Circle up
Continue to mosey behind stores
Continue to mosey behind stores
Continue to mosey to access road
We were chased by a crazy cat lady and her shopping cart then we realized it was just Horsehead carting his kettle bell down the road after us!
Mosey up to soccer field
Mosey back to parking lot
So Arena originally titled this post “…Liqueur Store” compared to the traditional “Liquor Store”…maybe he prefers sweetened distilled alcoholic beverages over the normal hard stuff. Looks like Bulldog and ExLax missed the Twitter Bomb and went to the old location. We’ll be hanging out at the liquor store/tanning salon until further notice. Good times and plenty of humidity.
Harley, posted on behalf of Arena
11 of south Charlotte’s finest took the Hydra challenge on this glorious morning.
Warm Up
Field Work
Old School Jacob’s Ladder – Burpees at top, jump squats at bottom1-7x
Mary on Field
Circuit
Thanks for letting me lead the group this am. No questions asked even when we went down the wrong path…or when I was a bit over-ambitious on the Jacob’s Ladder up the hill. Strong work from all, particular standouts from Brushback and Chico and second F3 post from Ironsides. Nice to see Good Hands working his way back from injury with the weird tape on his arm.
Jevlar heading to the Arboretum tomorrow, meet near the ABC store or the tanning salon, depending on your choice of poison.
– Harley
We are moving the parking for Skunkworks to the other end of the church. Direction are as follows:
Directions from Hwy 51
– Veer right on Covenant Church Lane
– Take first right on Pleasant Hill Drive
– Park on lot on right
Directions from Matthews
– Drive past high school parking lot on Covenant Church Lane
– Take a left on Pleasant Hill Drive
– Park on lot on right
Alf is on Q, bring your best.
– Harley
24 men took on the Skunkworks challenge.
100 burpees erased in seconds by cold hard cash
Warm-Up
– Mosey to lower lot with bell(s)
– SSH
– Imperial walkers
– Merkins
– Warrior 3 yoga pose (we’re not just about slingin’ metal)
– 30 two-handed swings
– Warrior 3 flap jack
Hill Suicides
– Run to first curb and back then said KB exercise, run to second curb and back then said KB exercise, run to top of hill and back then said KB exercise
– Set #1: two handed swings – 50, 40, 30 reps
– Set #2: snatches – 30, 20, 10 reps (1/2 with each arm)
– Set #3: run, no KB
– Set #4: squats – 30, 20, 10
– Set #5: run, no KB
– Set #6: cleans x30, presses x20, tricep presses x10
– Mosey back to parking lot
For those not on the Twitterverse, we hosted a fundraiser for the F3 golf tourney to support F3 expansion in new cities. The offer was that I would match any fund for our hole sponsorship. Group will do 100 burpees less any money raised. We quickly raised $104, so no burpees today…and we raised $208 for the tourney. Well done. Clearly, there was not a big appetite for burpees. I collected $34 this am. Bring me the other $70 next week. Open on more donations as well.
Totally smoked. Nothing fancy, just sprints and lifting. Well done by guys going hard this am. It was an honor to lead and try to keep up with the group. Good to see some new faces to Skunkworks with Gold Member, White Snake and Liberace. Transformation of Horsehead appears complete, dude is a lean machine. If you have not moved up in KB size recently, time to step up. We will make announcements in near future on change in site for Skunkworks due to school/church construction. Fletch is on tap next week.
– Harley
Skunkworks has generously offered to sponsor a hole at the F3 Golf Tourney for a total cost of $100. In order to spread the funding out, I am offering the following proposition.
I will match any cash donations either brought tomorrow or committed tomorrow (I will harass you).
We will start with 100 burpees and will reduce the amount by any funds donated. So, if we get $50 donated tomorrow, the group does 50 burpees.
My apologies if you have already signed up as a sponsor or a golf player. We typically have 25 guys, so bring a couple of dollars and we will get this covered with minimal burpee pain. This is a great cause to help fund F3 expansion to men in other cities.
Please send smoke signals to those not on the Twitter machine.
We will suicide until it hurts on the hills, so feel free to bring multiple bells. Initial mosey will be down to the entrance of the church.
Harley
Six PAX decided against going to the beach or Disney World, and posted through some rain drops for the weekly edition of KB pain known as Skunkworks.
Where we were originally five, Scratch-n-Win missed his turn in, whipped a Uee (sp?), and joined us to make an even six.
Disclaimer given, we’re off.
Mosey to field in front of school for Warmup SSH x 31 IC (oops) IW x 30 IC Merkin x 15 oyo
2 handed swing x 20
Wide arm Merkin x 15 oyo
High Pull x 10 (R) 10 (L)
Diamond Merkin x 15 oyo
Halo x 10 (R) 10 (L)
Dive bomber Merkin x 15 oyo
Two groups of three for the Main Event
Partner 1 does called exercise in warmup field Partner 2 does called exercise at bottom of steps of upper parking lot
Partner 3 runs in between as timer (+/- 150 yards)
Round 1 – 2 handed swings (field); Goblet/T-bag squats (parking lot)
Round 2 – Alternating shoulder press R/L (f); Louganis (pl)
Round 3 – Lawn mowers R/L (f); Romanian dead lifts/Good mornings (pl)
Round 4 – Flutter press (f); Snatch R/L (pl)
Circle up for seven mins o’ Mary:
LBC x 30 IC
Mason/Russian Twist w/KB x 15 IC
Fluttah x 20 IC
Protractor (Pax call angles; anywhere from 5 – 180 degrees)
1 minute plank
Done
COT
BOM
Moleskine
Spring break and/or the rain kept many of the SW regulars in the fartsack this morning. Whitesnake came out for his first installment of Skunk, nice to have you out and hope to see you again soon, brother. Funny thing about that is, Drop Thrill EH’d him to Skunk, and my man didn’t even show. DT, watch out, Whitesnake said he’s got something coming for you that David Coverdale would be proud of.
Two groups of three provided a good outlet for mumble chatter with the person you were always stationed with, good 1st F and 2nd F as well. Everyone pushing out there as per the usual.
Les Mis, thanks for taking us out in prayer.
Harley, thanks as always for the chance to lead THE SkunkWorks.
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Good luck to all in Mud Run this weekend
Posted on behalf of Puddin’ Pop