September 19th, 2016 By Swiss Miss

Someone left the heat on last night and turned what was supposed to be a tough workout into a struggle to survive. Or maybe YHC forgot to eat his Wheaties. Either way, it sucked. Here’s why:

Disclaimer

Mosey around parking lot 1X then dynamic stretching on 2^nd time to back lot for COP

COP:
SSH-14IC
Merkins-16IC
IW-15IC
LSS(low slow squat)-15IC

The main Thang:
Mosey to playground equipment, count off by 2s.
Group 1 find a pullup or supine pullup bar for pullups, Group 2 find some wall for dips
Ladder up and down to 10 by 2s (2, 4, 6, 8, 10, 8, 6, 4, 2), Flapjack between each set.

Mosey to soccer pitch.  Partner up (opposite speed).  Line up on sideline.

P1 SSH while P2 lunge walk to opposite side, mosey back.  Flapjack.
P1 Plank-o-rama while P2 bear crawls across, mosey back.  Flapjack.
P1 LBCs while P2 frog jumps across, mosey back.  Flapjack.
P1 Makhtar N’Diayes while P2 speed skater across, mosey back.  Flap jack.
All line up:  Sprint across, mosey back.
 
6 Minutes of Mary:  Arm/Leg protractor (6”, 45, 90, 45, 6”), Dead Bug (Chum), J. Lo (Capri), Bridge (BLC)

Mosey back to parking lot for COT.

Announcements:
Pain Academy on Wednesday – Blue Crush
Mint Hill Metal on Friday – Chum (high reps)
RED Friday this Saturday at 7:00 at the Vet hosted by the F3 guys from Greenwood, SC.  NO PRE-RUN
Save the date: October 22: Southern Discomfort.  http://f3nation.com/2016/09/18/2016-southern-discomfort-preblast/

Moleskin:
This was the hottest Piledriver we’ve had all summer.  And I’m not just referring to our shirtless brothers.  The weinke had to be modified almost as soon as we started (#audible) and supplemented with multiple and sometimes back-to-back 10-counts.  But the men of Mint Hill are tough, and we pushed through the heat and the hurt to survive soaked but standing after the longest 45 minutes ever.  And just to emphasize the point, Capri rang out his shirt (which he mostly didn’t wear) and it sounded like he had just pulled it out of a lake.

Piledriver

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