April 29th, 2016 By Chum

6 Mint Hill Pax descended upon the gloom of IBC to kick their spare tires and light the furnace fires for 45 minutes of KB lovin

COP WARMUP

SSH x 20IC

IW x 15IC

WindMill x 10IC

KB 11’s using the BB court for travel distance

Alternating Swings x 10 oYo (each arm)

RH Waiter’s Carry across court

Alternating 1-arm Press x 1 oYo (each arm)

LH Waiter’s Carry across court

rinse and repeat using the typical 11’s rep scheme (9:2, 8:3, 7:4, and so on till 1:10)

THE MAIN THANG
(repeated progression using something YHC’s is temporarily dubbing Turkish Growth Hormone)

Round 1

T-Body KB Hold x 10 count Right Side

Clean/Press/Squat Triplex x 10 Right Side

rinse & repeat for Left Side

T-Body KB Row x 10 Right Side

Dead Stop High-Pulls x 10 Right Side

rinse & repeat for Left Side

T-Body KB High Hold x 10 count Right Side

Dead Stop Snatches x 10 Right Side

rinse & repeat for Left Side

Round 2

• T-Body KB Hold x 15 count Right Side
• Clean/Press/Squat Triplex x 10 Right Side
• rinse & repeat for Left Side

T-Body KB Row x 10 Right Side

Dead Stop High-Pulls x 10 Right Side

rinse & repeat for Left Side

T-Body KB High Hold x 12 count Right Side

Dead Stop Snatches x 8 Right Side

rinse & repeat for Left Side

BELL MARY

• KB Luganis x 10 IC
• KB American Hammers x 10 IC
• Fetal Position
• Happy Baby
• HIP Stretches

Done

NM

Today YHC continued his progression into KB insanity and took the pax with him (or rather they gladly joined him). After another terrible disclaimer and some quick mumblechatter about the state of Capri’s vehicle problems the pax set their proverbial teeth into the meat of today’s journey. Yeah, the warm-up COP was light and easy but so is kindling used for starting a fire. But as the Q continued his descent into the heart of the furnace mumblechatter was replaced with grunts and labored breathing. Before this monologue sounds any more questionable (for it’s G-rating) YHC must applaud the efforts of these iron wielding men; they really threw their alls into today’s Metal Plunge. There were no weak links in the chain today (though maybe a few missing links showed up). By the end, every pax in attendance was proudly toting their T-Rex arms for another great piece of take-out served up by the former Vermonter AKA Maple Syrup.

Thanks for another great honor today gents.

AYE!

Don’t forget today’s 2ndF lunch at Culver’s at noon

Don’t forget Sunday AM starts fuel challenge week 3 – eat your veggies!

Mint Hill Metal

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