March 25th, 2016 By Chum

4 Stout-hearted Mint Hill Pax found an FNG and threw him on the fires of Mint Hill Metal for the sake of purging the #sadclown from him and themselves on this Good Friday edition of the Gloom.

NOT JUST ANY WARM-UP

• SSH x 20 IC
• 1 TGU slow pace (YHC called steps for form over speed)
• IW x 15 IC
• 1 TGU slow pace
• Wind Mill x 10 IC
• 1 TGU slow pace
• Merkins x 10 IC
• 1 TGU slow pace

THE LADDER THANG

Partner up with Pax of like size bell. Each group advances to the next cone of the ladder when the group is done. Larry Birds plank it out till partners are done. No Pax left behind.

1. First Rung – Single Bell Simplexes
   • 2-handed KB swings x 20 oYo
   • Racked Squats x 20 oYo
   • High Pulls x 20 (each arm) oYo
2. Second Rung – Single Bell Complexes
   • Clean & Press x 15 oYo (each arm)
   • Swing & Snatch x 15 oYo (each arm)
   • Jack & Row x 15 oYo
3. Third Rung – Double Bell Simplexes
   • Double Bell Swings x 10 oYo
   • Double Bell Rack Squats x 10 oYo
   • High Pulls x 10 oYo
4. Fourth Rung – Double Bell Complexes
   • Double Bell Clean & Press x 5 oYo
   • Double Bell Swing & Snatch x 5 oYo
   • Double Bell Jack & Row x 5 oYo

After completing the Fourth Rung, each group must work its way back down the ladder till back to the beginning.

MARY

• Flutter Press x 10 IC
• American Hammer x 10 IC
• Stretch Armstrong

COT

NM

First of all, YHC must give #TCLAPS to the skyQ for conquering Sin & Death in the most brutal way imaginable all those 2,000 years ago for the first Good Friday, and then parading his triumph 3 days later by rising from the grave.

Next YHC has to give a shout-out to all his brothers in the gloom that had to miss this beastly start to their weekends. You may be absent but not forgotten. Heal Up.

Finally YHC welcomes his new brother of the gloom, Man Candy (HN = Mr Sipsicki, most awesome drummer ever). The name is not your fault. Come again and we can tell you all about how you earned such a moniker.

Thanks again gentlemen for allowing YHC to lead such a brutish bunch in the Triumphant Gloom of #goodFriday.

#glorytoGod

Announcements

• Order your F3 Mint Hill shirts here: http://f3.mudgear.com/collections/nc-clt-north-meca/products/f3-mint-hill-pre-order
• New 2ndF lunch “Last Friday” of every month at Culvers (Carowinds Exit) starts today at noon
• Tough Skins on Q for The Vet Tomorrow

AYE!

Mint Hill Metal

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