July 8th, 2016 By Chum

3, make that 4 pax, posted for today’s edition of sweat producing, heart pounding, breath taking, Mint Hill Metal meltdown.

WIPEOUT WARMUP

• Partner Up with like bell
• P1 waiter’s carry 25yds
• P2 Merkins
• Flapjack till 100 total Merkins per team

This little “warmup” has been re-dubbed wipeout because there is nothing like trying to merkin after carrying 2 bells up high.

THE MAIN THANG

SUPERSET 1 W/PARTNER
• Double Kettlebell OH Press –10 reps
• Double Kettlebell UpRight Row –10 reps
• Flapjack for 5 total rounds

INDIVIDUAL SUPERSET 1
• Kettlebell Front Squat – 10 reps
• Kettlebell Crusher Squat – 10 reps
• Rest & repeat for 5 total rounds

INDIVIDUAL SUPERSET 2
• Kettlebell Luganis – 10 reps
• Kettlebell Pull-over Sit Up – 10 reps
• Rest & repeat for 5 total rounds

SUPERSET 2 W/PARTNER
• Double Kettlebell Clean – 10 reps
• Double Kettlebell High Pull – 10 reps
• Flapjack for 5 total rounds

COT

NMM

The motto for today’s weinke was Double the pleasure, Double the fun; why lift 1 when you can lift 2 for twice the price. This was the first double bell workout for the KB newbies HC and MM. But even the longer in the tooth Chum and Capri were seeing stars and walking drop-footed between supersets. So, eventhough F3 is a free workout, whatever the pax brought today was completely spent by the time YHC called time at 6:15; nothing left in the tank. To that point, after numbers and names were called out YHC deemed locking shields to be better than raising hands; MM’s arms were still shaking during the takeout.

Yes, the math equals 50 KB Presses – 50 KB Rows – 100 KB squats – 100 KB Abs – 100 KB shoulders

Thanks for the honor of hard work by all today. Raise your arms for Max in prayer today, if you can.

ANNOUNCEMENTS

• Saturday – Kiawah Run – 0600 launch – MH Veteran’s Park – 3.6 miles
• Saturday – The Vet – 0700 – Moderate – MH Veteran’s Park
• Q SignUp for Mint Hill July thru December – click here.

Mint Hill Metal

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