September 16th, 2016 By Swiss Miss

Thinking I’d have time to block the upper lot, YHC pulled in about 15 minutes early.  But BC got there just before me, so I had to have his truck towed.  (Not really.)  With some KBs and sledgehammers keeping the other PAX out, I got the stations mapped out and got ready for a nice, moderate (not really) beatdown.  Here’s what we did:

COP
15 X SSH
   20 X 2-handed swings
10 X windmill
   20 X 2-handed swings
15 X Merkin
   20 X 2-handed swings – rotate one bell to the left
15 X Peter Parker
   20 X 2-handed swings – rotate
15 X t-bag squat
   20 X 2-handed swings – rotate

Farmer Carry Catch Me If You Can around church – 2 X 8-count Manmaker for chasers

The Main Thang: Stations

1. Romanian Deadlifts (5/side, repeat)
2. Alternating Shoulder Press
3. Curls
4. Alternating 1-handed swings
5. Lawn mower (5/side, repeat)
6. Sledgehammer arm side raises
7. Halos (5 clockwise, 5 counter, repeat)
8. High pulls (5/side, repeat)
9. Goblet squats
10. TIMER: Cinderblock overhead lunge walk distance of parking lot

Once all PAX done all stations, mosey to playground for pull-up 5x5x5 (up and hold for 5-count, 5-count down, repeat 5X).  Pause for 8-count man-maker between each.

Mosey back to parking lot and circle up for PAX choice Mary
Flutter, Rosalita, Freddy Mercury, Oblique LBC, regular LBC and more Flutters.

TIME!

Announcements:

• DT has the Q at The Vet tomorrow. No pre-run b/c BRIXX 10K
• Next Saturday is going to be a special demo workout for the RED Friday workouts that Mint Hill will start offering next month.

Moleskin
The breeze this morning was AWESOME. #TbtG

Great work by everyone.  Saw Fruit Basket holding those sledgehammers halfway down the handle.  #beast  Blue Crush hung in there in spite of a hip/back injury that made it hard to even move.  Capri made the cinderblock press lunge walk look like he was just out for a morning stroll.

Some mumble chatter about the impending arrival of Capri’s twin 2.0s (or would that be 3.0 and 4.0?).  High chair was sharing his twin stories.  So what are the odds of 2 of the 9 of us having twins?  #dontdrinkthewater

Thanks for letting me lead, guys.  I always push myself hardest when I do.  Hope you had a good beatdown, too.

Mint Hill Metal

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