Author Archive Tiger-Rag

The Skunk That Stole Christmas

A 21 Pax salute to the last Skunk Works of the year.  The three words that best describe this workout are as follows, and I quote: “Stink, Stank, Stunk.”

WARM UP

• Little Baby Jog to lower lot
• Ski jumps over parking stops, length of lot
• Little Baby Jog back to start

THE THANG

A completely original idea:  the 12 days of Christmas

DAY 1      1 dozen burpees

DAY 2     2 Turkish Get Ups (1 ea side), 1 dozen burpees

DAY 3     3 snatches (ea side), 2 TGU, 1 dozen burpees

DAY 4     4 renegade rows (ea side), 3 snatches, 2 TGU, 1 dozen burpees

DAY 5     5 lunges (ea side), 4 renegade rows, 3 snatches, 2 TGU, 1 dozen burpees

DAY 6     6 shoulder presses (ea side), 5 lunges, 4 renegade rows, 3 snatches, 2 TGU, 1 dozen burpees

DAY 7     7 goblet squat jumps, 6 shoulder presses, 5 lunges, 4 renegade rows, 3 snatches, 2 TGU, 1 dozen burpees

DAY 8     8 Louganis, 7 goblet squat jumps, 6 shoulder presses, 5 lunges, 4 renegade rows, 3 snatches, 2 TGU, 1 dozen burpees

DAY 9     9 Russian twists (ea side), 8 Louganis, 7 goblet squat jumps, 6 shoulder presses, 5 lunges, 4 renegade rows, 3 snatches, 2 TGU, 1 dozen burpees

DAY 10   10 1-handed swings (ea side), 9 Russian twists, 8 Louganis, 7 goblet squat jumps, 6 shoulder presses, 5 lunges, 4 renegade rows, 3 snatches, 2 TGU, 1 dozen burpees

DAY 11   11 1-leg Romanian dead lift (ea side), 10 1-H swings, 9 Russian twists, 8 Louganis, 7 goblet squat jumps, 6 shoulder presses, 5 lunges, 4 renegade rows, 3 snatches, 2 TGU, 1 dozen burpees

DAY 12   12 goblet squat to overhead press, 11 1-leg RDL, 10 1-H swings, 9 Russian twists, 8 Louganis, 7 goblet squat jumps, 6 shoulder presses, 5 lunges, 4 renegade rows, 3 snatches, 2 TGU, 1 dozen burpees

COT for most, some finish Day 12

MOLESKIN

• Thanks and scorn simultaneously to Byron for planting this idea in my walnut-sized brain a couple of weeks ago at DH.  It sucked even more today.
• The warm temps meant that no one donned their gay apparel. Supposed to be below 50 tomorrow, though, and expecting to see the #ManStockings, hung from the loins with care.
• T-Claps to all the Pax for sticking around for the 12th day, even though we were running a little late.
• The Pax were all over the place today:  Ray Charles, Wanker and Header (25# club…did Header have a candy apple or a red KB?) blasted the workout and got plenty of 2nd F between days.  Most everyone else finished about the same time.  Then there was Hops, grinding it out as if by strobe light, but with meticulous attention to form (props for finishing up 12th day during COT).  Runstopper, poor fellow, went with the ruck today.

We’ve all read the parable of the Good Samaritan.  The priest and the Levite passed by…

But a Samaritan, as he traveled, came where the man was; and when he saw him, he took pity on him. ³⁴ He went to him and bandaged his wounds, pouring on oil and wine. Then he put the man on his own donkey, brought him to an inn and took care of him. ³⁵ The next day he took out two denarii^[c] and gave them to the innkeeper. ‘Look after him,’ he said, ‘and when I return, I will reimburse you for any extra expense you may have.’

Can you imagine how badly this screwed up the Samaritan’s itinerary?  Read that again and think about how your schedule would get entirely sideways.  How many times am I intent on finishing an email when I am “interrupted” by one of my 2.0’s, let alone having compassion on a hurting soul in need?  We love our neighbor by giving of our talents and our time, even when it’s messy.  The most important tests and opportunities in our lives won’t be  scheduled on the calendar.  But when they happen, what will they reveal about who (or what) we love?

Merry Christmas everyone.

A Skunk of Many Stripes

Twenty three #AnarchistSkunks pushed down old ladies, torched Peugeots, and fomented discontent.  Yet the Segway never came….

WARM UP

• Walk of the Bone Stackers, Alternate L and R
• Partner up for:   Pax 1: 2-KB Farmer Run.  Pax 2: 5 Burpees and sprint to catch Pax 1.  Flapjack around loop (1/2 mile).
• SSH x 35
• I-Walker: 20

THE THANG

• 2-hand KB swing x 30
• Sprint Hill 3x

• Rotational 2-hand swing x 10L / x 10R
• Sprint hill 3x

• Goblet Squats x 10
• Sprint 100 yds

• Halos x 10CW / x10CCW
• Sprint 100 yds

• Renegade Rows x 10L / x10R
• Sprint Hill 3x

• Goblet Squat Jumps x 10
• Sprint 100 yds

• 1-Leg Romanian Dead Lift
• Sprint Hill 3x

Walk of the Bone Stackers, Alt L/R, Back to Lot

2MOM

• KB Russian Twist x 10
• Slow Dolly x 3 (Make a hole for the car)
• Fast Dolly x 30

COT

MOLESKIN

• A direct ripoff of The Combine.    Imitation, flattery and all that.  The Skunk Works model is to bring pain in its manifold incarnations. #PainItForward.
• Mall Cop, flapping the gums on the twitterz, goes UA Level 5.  Please turn in your plastic cuffs and baton at the Mall Office. Leave the keys in the Segway.
• Kotters to Pretty Boy Quarterback, bum knee and all.
• Dolphin (“Fish with womb”) disproves the notion of being the smartest mammal:  runs to Skunk with KB.  Then (the sweet irony) enjoys a KB/Sprint workout.  We all enjoy a good laugh at your expense, #WombFish.
• Sign up for the GORUCK before #TheWorldsToughestPediatrician comes to your house and punches your kids in the throat.
• Pray for the Browning family (Callaway).  His mother is in failing health.

Poke The Skunk

Twenty one Pax learned that sometimes you CAN poke the skunk.

WARMUP

• Little Baby Jog to covered breezeway
• SSH x 30
• Sprint to wall and back
• I-Walker x 20
• Sprint to wall and back
• Mountain Climbers x 10
• Slow Groiners x 10
• Little Baby Jog back to HS
• Lunge Walk x 50 yards

KB THANG

• Around the world x 10 (R, L)
• Snatch Negatives x 5L / x 5R
• Cleans x 5L / x 5R
• Two-handed swing x 20
• One-handed swing x 15L / x 15R
• Clean & Press x 10L / x 10R
• Snatch x10L / x 10R
• Goblet Squat x 20
• Snatch & Squat x 5L / x 5R
• Clean & Squat x 10L / x 10R
• Goblet Lunge x 10L / x 10R
• Halo x 10L / x 10R
• Two-handed swing x 20
• One-handed swing x 10L / x 10R
• One-legged Romanian dead lift x 8L / x 8R
• Louganis x 10
• Mason Twist x 10
• One-legged glute bridge & chest press x 10L / x 10R

COT

MOLESKIN

• After five days of piano wire hammies from last-week’s KB intro, YHC dialed it back a little for week 2.  All in the name of self-preservation for the coming weekend’s marathon experiment where we answer the question no one is asking, “Can F3 and 6 miles a week prepare you for a marathon?”  Hope you still got your money’s worth.
• McGee, no doubt feeling saucy with the impending release from the inlaws’ guestroom, poked the Skunk twice the morning to no effect.   The Pax were disappointed time ran out before the fine suggestion of KB burpees.
• Dolphin (from the Greek meaning, “fish with a womb”) appearing out of the gloom after running 3+ miles to the workout.  Strong. (Would have been stronger had he brought his kettlebell…just sayin’).
• Stage Coach scores his first (?) EH: Welcome to FNG Baracus who posted on a rainy, chilly morning with his old-man dumb bell.
• Make good on your Leatherneck by 11/15 or you will be replaced.
• HC for Metro Christmas Party on 12-8 and the GORUCK on the website.

It Tolls For Thee

One shovel flag.  Twenty-two Pax. Forty five minutes. For whom does the Kettlebell toll?

WARM UP

• Little Baby Jog to lower field for Joker Warm Up
• Imperial Walkers x 15  (Madness!)
• SSH x 20 (That’s more like it)
• CCD x 15
• Squats x 15
• Little Baby Jog back to the bells
• Hip Hinges at wall

• Two-handed swing x 20.
• Repeato
• Renegade rows x 10L / x 10R
• Two-handed swing x 20
• Goblet Squat x 15
• One-handed swing x 10L / x 10R
• Suitcase Pick Up x 10L / x 10R
• Goblet Overhead Press
• Clean to rack x 10L / x 10R
• Clean and press x 10L / x 10R
• Two-handed swing x 15
• Lougainis x 8
• Mason Twist x 10

COT

MOLESKIN

• The kettlebell was the originally used as a measuring weight in 18th century agrarian Russia.  Not long after, a couple of proto-F3 comrades get the CSAUP idea to swing them about in a show of virility and strength.   Three hundred years later they still swing.
• The first KB workout is in the books and no one threw out a back, crushed a skull or broke a foot (though there may be a few bruised radii or ulnae and some sore backs).  TClaps.  A little more discussion on technique today to aid KB FNGs.  Expect less yapping and more swinging in future weeks.
• Tights bullying is having salutary effects:  only Crab Cake and Callaway in tights this morning.  YHC will not rest until Skunk Works is a tights-free workout.  I am TR, and I approve this message.
• YHC took in an abandoned 20# DB.  It will be at Death Valley tomorrow.
• Own up to your Leatherneck commitment by 11-15 or be replaced by an alternate.  Link is HERE.

“Was the Volume…Separate Knob.”

Eighteen Pax issued forth intent to pick up heavy things and put them back down again.  The heaviest object rested comfortably in Renaldo’s trunk.

WARMUP

• KB/DB swings, R x 10, Lx10
• KB /DB snatch and press, Rx10, Lx10
• KB/DB windmill, Rx5, Lx5

THE THANG – Stations: 1 min/switch/1 min

• Mountain Climber Hairburners
• Weighted Heel Slide (Birthing Station)

 ABBREVIATED MARY

• KB/DB Louganis x7
• KB/DB Mason Twist x10
• Abrinome x10

COT

MOLESKIN

• The astute reader may deduce an uncanny resemblance between yesterday’s DH backblast and today’s Skunk backblast. Mostly because YHC stole half their workout (and only half because the fire hose, bands and 80’s era Ab Wheel are not yet in inventory).  Thanks to Nibbler and Rhymer for the inspiration.
• Lots of new shiny new KBs in the gloom this morning.  We did just enough to get a couple scratches on them but the first full KB Skunk workout will be Nov. 6.  Get your orders in HERE before Friday. T-Claps to the Gear Guys for brokering the deal and Mall Cop for delivering the goods.
• At the other extreme, Renaldo goes Jean-Paul Jean-Paul (LINK) on the Pax today and failed to deliver the Body Bag.  That’s the kind of stuff that can change names….just sayin’.
• The stability ball and balance work were wheelhouse for some while others were a little loose in the cage.  If you found yourself slumped over the stability ball like Dali’s alarm clock, it’s time to tighten it up.
• The April 27 Leatherneck Sign Ups on the website.  Hard commit HERE.

Are you Spartaner than a 5th grader?

Nineteen:  the average age of the Vietnam soldier.  Also, the number of Pax that posted for another Spartan / Mud Run prep session.

Warmup (Not much of one)

• SSH x 20
• Squats x 20

The THANG

Partner up and rotate through 2 minute stations: 1 minute exercise / 1 minute Spartan burpees

• 50 yard belly crawl / Spartan burpees
• Tire run around track / Spartan burpees
• Weighted sled pull / Spartan burpees
• Pull up bar traverse / Spartan burpees
• Hairburners / Spartan burpees
• 45 lb. KB swings / Spartan burpees
• Bulgarian Bag Swings / Spartan burpees
• Glute bridge hamstring curls / Spartan burpees
• Tractor tire pull (towel grip) / Spartan burpees
• Seated tire pull +30lb DB / Spartan burpees

6MOM

• One-legged merkins (10L, 10R)
• Plank x 30 sec
• One legged low flutter (left leg stationary, move right) x10 each leg.  Flap jack. – Crowd Pleaser
• One-legged dolly (left leg stationary, move right) x 10 each leg.  Flap jack. – Crowd Pleaser
• Little baby crunches
• Glute bridge
• One-legged glute bridge, R heel to heaven x 6 (CRAMP!).  L heel to heaven x 6 (CRAMP!)
• Mason twist x 20

COT

MOLESKIN

•  Spartan / Mud Run prep in full force.  We tried to hit several of the regular Spartan obstacles/challenges: belly crawls, weighted pulls, monkey bars, ropes, and of course the Spartan burpees.  Solid efforts by all.
• TClaps to FNG Ichabod, also TR2.0’s history teacher, for making it out to the Skunk.
• The two soccer buffs partnered up, Wanker and Renaldo.  These aren’t your regular European Futbol ninnies, either–neither one was seen to grab his shin and writhe in pain when within a 5 ft radius of other Pax.  Tough hombres, those two.
• Probably won’t be many of the glute bridge hamstring curls in the Spartan Race (on back in glute bridge, heels on 10 lb plates: heels out to straight leg, heels in under butt), but another effort to work the posterior.  The cramps during glute bridge heel raises later during Mary only reinforced the need to work the hammies.  Dubbed the “Birthing Station” by Renaldo.
• What Donkey Kong is to the bear crawl, Uncle Leo is to the Hairburner.  Knocked out five lengths when most Pax managed only two or three.
• More Spartan/Mud Run prep prior to the Rock this Saturday at 0530.  Keep an eye out for the Preblast later this week.  It will be similar to last week’s session (LINK) but longer and harder.  We’ll wrap up at 0700 and join the Rock pax for normal workout.
• F3 bulk kettlebell order is in the works.  Skunk Pax are encouraged to get one or more, as we’ll begin to incorporate KB work into future workouts.  More details to come.

“Seldom does an individual exceed his own expectations.”

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