October 7th, 2016 By Swiss Miss

After getting help moving the tables out from under the picnic shelter, YHC realized that the covered walkway behind the gym was much dryer, so we all moved over there and enjoyed a nearly-dry workout (not counting sweat).

 
COP:  ADD 10 KB 2H swings OYO between each

• SSH x 15
• Merkins x 15
• MTN Climbers x 15
• IW x 15

 
The Main Thang:
Each exercise for 1 minute, then 10 OYO PAX-called Mary during 1 minute of active recovery

• 2H Swings
• High Pulls – 30 seconds each side
• Lunge – 30 seconds each side
• Squat & Press – 30 seconds each side
• One Handed Swing – 30 seconds each side
• Reverse Lunge – 30 seconds each side
• Clean – 30 seconds each side
• Clean, Squat & Press – 30 seconds each side
• Good Mornings
• Single Leg RDL – 30 seconds each side
• Curls/ Tricep ext – 30 seconds each

 
Indian run to playground for: 7s – pullups/merkins
Indian run back
 
100 2H swings OYO or trade with Burpies.  Exchange rate is 5:1 (5 swings = 1 burpie)
 
Flutter Press x 20
Dead Bug x20
LBC x20
Arm and Leg Protractor @ 6”, 45, 90, 45, 6” – PAX 10-count at each
TIME
COT
 
Announcements:
High Chair has the soggy Q 0700 tomorrow.  Pre-run 0530.
Fresh BBQ @ Matthews United Methodist @ 801 S. Trade in Matthews (Mention “Koehler” to get Chum’s 2.0 extra credit)
 
Moleskin:
While YHC is sure none of us would mind getting wet in the course of a boot-camp style workout, it’s no fun to be standing in one place getting drenched while trying to do some KB work.  So I’m very grateful for the shelter we found and that it was only a misting rain and not a downpour this morning.
YHC was also happy to see some of the PAX moving up to heavier bells.  #retiretheglassbell
Thank you for letting me lead this morning.  I hope you got your money’s worth.  #moneybackguaranteee
AYE!

Mint Hill Metal