April 8th, 2016 By Chum

5 pax descended on the gloom of Mint Hill Metal and paid their weekly iron dues in sweat and 80’s rock glory.

WARM-UP

• SSH x 20IC
• KB Swings x 20 oYo
• IW x 15IC
• KB Swings x 15 oYo
• Wind Mills x 10IC
• KB Swings x 10 oYo
• KB Plank-o-rama

THE MAIN THANG

KB 11’s

• At BB court end line – Alternating 1 Handed Swings x 1 each arm
• RH Waiter’s Carry to other BB court end line
• Crusher Grip Squats x 10
• LH Waiter’s Carry back to first end line
• rinse and repeat in typical 11’s fashion (1-10, 2-9, 3-8, 4-7, 5-6, 6-5, 7-4, 8-3, 9-2, 10-1)

Single Bell Power Triplex Ladder

• Use this triplex (clean/squat/press) on this rep ladder (x6 RH, x6 LH, x8 RH, x8 LH, x10 RH, x10 LH)

BELL MARY

• American Hammer x 10 IC
• Flutter Press x 15 IC
• Horizontal Pull-Overs x 10 IC
• Diamond Stretch
• Squatting Stretches
• Folded Stretch

COT

NM

YHC rolled into the gloom at IBC with no Red Rider; the Red Rider is dead (hear the bag pipes wafting in the thick of the gloom). Soon the MHMetal faithful rolled out of their fartsacks one-by-one to roll into the mess of pain YHC had planned just for them on this stubbornly chilly spring morning. One clumsy disclaimer later he turns on the 80’s rock Pandora Station and the pax began their painful descent into the forging furnaces of swings cleans and presses. Many times the pax tried to distract their Q with queries of music and accident details. Undeterred he thrust upon them more fire and more pain in his quest to purge us all of the previous week’s ill fated happenings.

Triumphantly the Q and the pax completed their morning course of 45 and rose to welcome whatever may come in the hours, days, week ahead.

“When you have done all you can to stand, stand” Paul the Apostle

YHC gives TCLAPS to all his brothers in gratitude for their work today and support during the week. It truly is an honor to lead amongst equals.

Amen & Amen

Mint Hill Metal

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