June 17th, 2016 By Chum

WARM-UP
IW X 15 IC
RH SWINGS X 20 OYO
RH CARRY OVER BB COURT
LH SWINGS X 20 OYO
LH CARRY OVER BB COURT
RINSE & REPEAT TAKING 5 REPS AWAY TILL 0 REPS.

THE MAIN THANG
SOLO WORK
BELL MERKINS X 10 IC
ROW THE BELL X 10 IC RH
BELL MERKINS X 10 IC
ROW THE BELL X 10 IC LH
PLANK THE BELL X 10 COUNT
HIGH BELL ON 1 ARM X 10 COUNT RH
PLANK THE BELL X 10 COUNT
HIGH BELL ON 1 ARM X 10 COUNT LH
KB SWINGS x 20 oYo
TEAMWORK (DORA STYLE)
P1 & P2 MERKINS
P2 DOUBLE BELL SUICIDES – 2nd LINE 1 DL, 3rd LINE 1 DL, 4th LINE 1 DL
FLAPJACK AROUND TILL 150 TOTAL MERKINS
SECOND ROUND = 225 TOTAL SQUATS
THIRD ROUND = 300 TOTAL LBC
BELL MARY
AMERICAN HAMMER x 10 IC
FLUTTER PRESS x 10 IC
BUTTERFLY STRETCH
PRETZEL STRETCHES
HAPPY BABY STRETCH
ANGRY STARGAZER
COT
NMM
This was YHC’s second attempt to bring this weinke out on the pax. Needs some work but the overall plan worked; get em hot (done thanks to June) and leave a mark (see the pavement at IBC). Newcomer Cucumber kept his cool this morning and YHC didn’t hear any talk of merlot. YHC is gonna miss DT as a regular but he’s going to a good place, The Fort that is.
Thanks again ladies for another awesome swing at Mint Hill Metal.
Chum out

Mint Hill Metal

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