February 26th, 2016 By Capri

6 Pax assembled early for their very on-time Q and together, the 7 proceeded to smelt/cast/forge some mint hill metal.

 

Warmup:

Trash pick up

SSH x 20

Mericans x 10

Mountain Climbers x 10

REALLY FAST windmills x 10

 

The Thang:

With the aid of some excellent, blood-pumping tunes, the following ladder was (not quite) successfully performed-

4 x double handed swings, overhead press, upright rows, lawnmowers, one-handed swings, tricep press, double handed swings (again!), and stepping swings

same 8x

same 12x

same 16x

same 12 x

same 8x   4x (the ladder was missing a rung on the way down)

Q then reminded pax that they had been negligent in the legular region of today’s workout. This wouldn’t do, especially since Chum, king of leg days was present; so to make up for it-

 

25 x low slow goblet squats

25 x calf raises

25 x low slow goblet squats

25 x calf raises

 

With some time left on the counter, all pax teamed up except for the “lone wolf” Q and alternated one pax repping 10 kettlebell butterflies with the partner pumping out mericans. Each pax rotated 3 times between weights ranging from 20-35, for a total of 30 butterflies and assorted mericans apiece- except for toughskins (see moleskine)

 

Mary:

20x LBC’s

11 x L Oblique LBC’s

10 x R oblique LBC’s

short trash pickup

 

Moleskine:

Great job to all today. Extra props to toughskins for busting out an extra rep of butterflies on the 35’s. good luck trying to hug your M or 2.0 this evening.

You guys can Q jack the music all you want, but next time I’m busting out the Coltrane and leaving it on.

Always a pleasure, gentlemen.

 

Mint Hill Metal

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