December 11th, 2015 By Chum

4 pax came into the gloom this Friday morning with bells in hand. Little did they know about the gruesome details YHC had in store for them.

THE CAPRI LAP
(this is quickly becoming the name for all things warm-up in Mint Hill, named for the honorable pax who drives in during the warm-up)

• SSH X 20IC
• IW X 20IC

THE MAIN THANG

PART 1 – MOBILITY

KB 11s

• 1 KB swing
• RH waiters carry 50yds
• 10 KB presses (each arm)
• LH waiters carry 50yds
• repeato with the following rep scheme (2:9, 3:8, 4:7, 5:6, 6:5, 7:4, 8:3, 9:2, 10:1)

PART 2 – POWER

Landmine Squat Challenge

• 1 PAX loads the landmine beam with as many KBs as they wish then squats repeatedly till burn-out.
• meanwhile the rest of the PAX are doing crunchy frogs (a particularly good ab exercise)
• Then all PAX perform prescribed KB exercise at rep count equal to the # of landmine squats x # of KBs on the beam. (i.e, 4 squats with 4 bells = 16 total reps)
  • round 1 = alternating swings x 30 OYO (Gullah, 15 squats, 2 KBs)
  • round 2 = goblet squats x 40 OYO (Swiss Miss, 20 squats, 2 KBs)
  • round 3 = Cleans x 33 OYO (Blue Crush, 11 squats, 3 KBs)
  • round 4 = Snatches x 24 OYO (Chum, 6 squats, 4 KBs)

MARY

• LBC x 20IC

TIME

COT

MOLESKINE

YHC didn’t realize how burned out his arms were from yesterday’s Meathead assault until the 3rd round of waiter’s carries. Burned out or not he had to finish them or these PAX would never let him live it down. Fortunately all the PAX were suffering the same fate and the mumble chatter led to movies which led to the following quote:

“Merciful Father, I have squandered my days with plans of many things. This was not among them. But at this moment, I beg only to live the next few minutes well.”

Ahmed Ibn Fadhlan – “The 13th Warrior”, 1999

For that is exactly how YHC felt trying to hold up his weight for 1000yds (yes, 10 rounds of 50 yds each way = 1000yds) but everyone persevered (with only a couple of confused reps due to O2D) to move onto the landmines.

At first the landmine challenge didn’t make sense to the PAX and honestly YHC was concerned it would flat out flop. Afterall, this challenge was originally built using barbell dead-lifts but with the addition of the cinder block for depth control this simple exercise quickly turned into a real challenge. In round 1 Gullah popped off 15 with 2 bells, then Swiss Miss had 20 on 2 bells, followed by Blue Crush’s 11 on 3 bells, and finally YHC had 6 on 4 bells. YHC had planned to go around the group for seconds but time was slipping away. Plus, multiplying the reps by the # of bells on top of the AB work crunchy frogs really made this challenge beastly for all involved. #TCLAPS for the hard work pushing landmines.

Thanks again gents for allowing me to lead; it’s always an honor. It’s time to take your turn; The forges at MHMetal are open to all Qs.

NOTES

• Always good to have Gullah out in the gloom. Glad to see you again
• Swiss Miss might need a new name like JPP for tearing up his hand in holiday activities.
• Blue Crush smiles a lot bigger when things get heavier. Dude is a beast

ANNOUNCEMENTS

• Q School 12/18 and 12/19
• Joe Davis Memorial Run 1/9/16

AYE!

 

Mint Hill Metal

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