November 4th, 2016 By Swiss Miss

A brief and light dusting of rain served as prelude to a much heaver punishment about to be rained down on the men of Mint Hill.  Here’s what fell on them:

COP
10 IC – SSH
5 IC – 8-count Merkins
10 IC – IW
5 IC  windmill

The Main Thang:
Partner up, like-size bell.  Farmer carry catch-me if you can.  P1 runs w/both bells, P2 does 2X 8-count merkins, then chases P1, tags, flapjack.  Around church to playground.

Circle up inside playground with your bell. 20 alternating 1-handed swings OYO
Find pull-up bar and with partner do 4 sets of pull-ups 5 (partner assist as needed to do ALL)
Circle up with bell: 20 goblet squats OYO
3 sets of 5 pullups
Circle up: 20 halo (10 clockwise, 10 ccw) OYO
2 sets of 5 pullups
Circle up: 20 goodmornings with bell OYO
1 set of 5 pullups

Farmer-carry CMIYC back around church to basketball court.

Circle up: start with 10 X 2-handed swings and repeat after each exercise
50 X squats (as much weight as you can)
50 X shoulder presses (alternate as needed)
50 X curls
50 X upright rows
20 X merkins – Right hand on bell
20 X merkins – Left hand on bell
10 X merkins – both hands on bell (ie diamond merkin)

Mary
20IC  Flutter w/press
10IC – Homer to Marge with bell on ground behind head to anchor
LBCs (don’t remember #)
20IC Dolly w/press
20 OYO  Russian Twist OYO (R+L=1)

Announcements:

• The Vet will converge with RED Friday tomorrow (Saturday) @ Mallard Creek Park @ 7:00
• 6 or 10 miles @ Mint Hill Park @ 0530 tomorrow
• YHC has the Q at the Vet on Monday (rest up)
• Veteran’s Day is next Friday – stay tuned for special beat-down opportunities

Moleskin:
It was a glorious morning (TBTG) and we had some seriously driven dudes come out to crush a challenging weinke.  YHC was glad we had even numbers – makes Farmer-Carry Catch Me If You Can work right – but definitely missed some of the more regular MHM beasts.  Hope all the absent guys are not injured, just exercising the Fartsack option.

Big Hair Radio – TuneIn Radio.  ‘Nuff said.

Mint Hill Metal

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