33 Pax signed up for another round of beat downs at Skunkworks this morning. It was a systematic breakdown of each muscle group that hopefully will leave a few people sore throughout the day.
The Thang:
5 Minutes of Jogging in place and Q called out “down” – PAX had to drop flat down to stomach and Pop back up as quickly as possible x 40 (alternating rolling left and right intermittently)
Push-ups x 15
Goblet Squat x 10
Push-ups x 14
Good Mornings x 10
Push-ups x 13
Goblet Squat x 10
Push-ups x 12
Good Mornings x 10
Push-ups x 11
Goblet Squat x 10
Push-ups x 10
1000 Rep Challenge – Partners cumulative rep counting per round
Round 1. P1 Overhead Press x. KB; P2 Bear Crawl with KB; flapjack until reaching 200 reps
Round 2. P1 Bent-Over Rows x. KB; P2 Sprint to fence and back approx. 100 yards; flapjack until reaching 200 reps
Round 3. P1 Dolly w. KB Press; P2 Duck-Walk with KB 30 yards and run back; flapjack until reaching 200 reps
Round 4. P1 Upright Rows w. KB; P2 Sprint to fence and back approx. 100 yards; flapjack until reaching 100 reps
Round 5. P1 KB Swings; P2 Lunge Walk 30 Yards, run back; flapjack until reaching 100 reps
Round 6. P1 Bicep Curls w. KB; P2 Sprint to fence and back approx. 100 yards; flapjack until reaching 100 reps
Round 7. P1 Tricep Curls w. KB; P2 Sprint to fence and back approx. 100 yards; flapjack until reaching 100 reps
TOTAL Reps: 1,000 (not counting any reps from COP or other work workout)
Up downs x 20
LBC x 50
COT
Moleskin:
It’s been over 3 months since I’ve been able to come back out to Skunkworks and it was a nice homecoming for sure (been head locked by SPEARHEAD and GORUCK). The Pax killed it out there today and it was an impressive display of strength and cardio by all in attendance. T-Claps to everyone as I can’t just single out a couple people – the entire group worked well together, followed cadence and completed the massive amount of reps we had on the agenda today.
In all we completed 1,235 TOTAL REPS! That is 27 reps per minute for 45 minutes. Unreal!!!
Brothers, it was great to lead such an impressive group of athletes today. As always, I greatly appreciate the opportunity to lead you through another workout and hope the pain was sufficient.
Respectfully,
The Hoff
8 Comments
Good kind of sore for sure!
The Hoff – good to have you back out there. I felt like we got a glimpse of The Hoff pumping iron in the gym with Metallica and the Beastie Boys cranked. Good stuff, I thought we would only get the arms but the cardio/strength combo was brutal.
Remember as a kid when you closed your eyes and pressed your eyeballs really hard? You’d get that trippin’ light speed vision thing going on? Felt some of that coming on this morning. (Just tried it again and saw thousands of argyle socks rushing past me. Dude.) You might want to rethink your marketing strategy for Olympus because that mess right there was a kick in the Push-up.
There were many strong performances in the Gloom this morning but Nightcourt’s Ear Muffs were not among them. #SuzyChapstick
Methinks the Q smoked himself. Hand on my shoulder during the ball of man was shaking brother!
Sounds like I had poor planning on my planned #fartsack…I missed a good one! Curious how you bear crawl with a KB, though…
Belaboredly High Tide…think Quasimodo
Great Q Hoff. Way to use 45 mins so effectively. There’s been a lot of banter about clothing and soft cold weather gear lately at SW. Nightcourt has to get called out on the earmuffs he was sporting or were they in fact ear phones to drown out the Metallica tunes?
Hoff, great Q brother. I am feeling that one for sure. When 32 men show up to workout at 5:30 it’s not because they are sane. Great job knowing your customers! That was painful.