September 2nd, 2016 By Chum

9 beasts of the gloom flooded into the hallowed courts of IBC for several rounds of howling, prowling, and scowling

WARM-O-RAMA

(YHC borrowed this one from High Tide @ Meathead)

• Alternating 1-arm swings x 10 IC
• SSH x 20 IC
• Alternating 1-arm Swings x 10 IC
• IW x 10 IC
• Happy Appies x 10 IC
• Alternating 1-arm Swings x 10 IC
• RH Staggered Merkins x 10 IC
• Alternating 1-arm Swings x 10 IC
• LH Staggered Merkins x 10 IC

LOCOMOTIVE WOD

In game of 11’s style

• At Baseline, 10 KB Squats (choose your grip)
• RH waiters carry to opposite baseline
• OH Press x 1 each arm
• LH waiters carry to first baseline
• Rinse and repeat taking 1 rep at squat and giving 1 rep to OH press each round till 1 squat and 10 presses

LOOSEY GOOSEY RECOVERY SET

• LBC X 20 IC
• Left Oblique x 10 IC
• Right Oblique x 10 IC
• Happy Baby Pose

DOUBLE BELL WORK

Partner with pax of similar bell size

• P1 does the prescribed complex of exercises
• P2 breathes
• Swap for 3 rounds each
• Prescription = double bell deadlift x 5, double bell racked squat x 5, OH squat x 5 (audibled to Double Bell OH press x 5)

SINGLE BELL WORK

• Same complex as the double, except single bell. Right side first, then left side and repeat 3x (or till the lullaby alarm goes off)

BELL MARY

• American Hammer x 10 IC
• Flutter Press x 10 IC
• Strict Press x 10 IC
• Reclined Pigeon Left
• Reclined Pigeon Right

RIPPED STRIPPED AND BEATEN SKIN

Amidst the torrential downpours of the preceding evening hours YHC warned the pax with the early morning weather forecast. High Wind and Rain Possible. No Lightning, No Cantorre! Gut punch delivered.

Come gloom time the pax, new and used, flooded in and outnumbered the bells by 1. So, the Q had to reach around to find a block to even things out a bit. After he reminded these caffeinated posters that he doesn’t know it all, that this gloom time activity is likely to cause achy muscles, proliferate emanations from the sweat glands, general whine and boos, and all results are ultimately their own fault, he moved on and began the downpainment with a WARM-O-RAMA he stole from the venerable High Tide of MeatHead acclaim.

Now with all pax sweating and breathing proficiently he led them in a game of 11’s, just to get things moving a bit. Carrying the heaviest bell in the group, the Q found himself at the 6, well behind the leaders BC, Packman, and Sham(p)oo. Now, with all backs, legs, and arms fully activated, he brought the pax into a late COP for some active GUMBY stuff before taking them deeper into the Fiery Forges Mint Hill Metal is renowned for; the Double Bell Pit-O-Death. During a breather 10 from Gullah, Tough Skins thought to bring up the value of partial numbers. Real or Whole numbers, doesn’t much matter. Teach us to count, 1 to 10. Forward or reverse, language of choice. Math lesson completed, after everyone climbed out of the pit, the Q had the pax repeat the activity in solitude until the clock chimed.

With all the heavy stuff done, the Q eased things up with a bit more of that Gumby stuff before time completely ran out. Humbly, and sorely, he writes this note of gratitude, to the pax, and the LORD GOD ALMIGHTY (A father to the fatherless).

Our prayers are with you Fruit Basket.

AYE!

Mint Hill Metal

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