July 7th, 2017 By Chum

YHC and 2 more return from our 0500 ruckus to find 5 pax gathered around the shovel flag contemplating their life’s choices in the final minutes leading up to the 0530 grinder that was about to happen. In the perfect July weather, the Q disclaimed and laid out a warmup like this. . .

WARMUP COP

• SSH x 20 IC
• Diamond Merkins x 5 IC
• IW x 20 IC
• Wide Arm Merkins x 8 IC
• LSS x 10 IC
• Merkins x 8 IC
• Grandpa Jack x 15 IC

Time to grab a bell and a partner, mosey to the bottom of the range and mount up for the THANG

A THANG OR TWO OR THREE

• Round 1 – Range 1
  • P1 Waiter’s carry both bells down range and back (approx 50 yards one way)
  • P2 Merkins (clean as possible)
  • When P1 returns, flapjack partners
  • Rinse and Repeat till 100 total team Merkins
• Round 2 – Range 1
  • P1 Farmer’s Carry both bells down range, do 10 racked squats (double bell), return back to P2
  • P2 Air Squats
  • When P1 returns, flapjack partners
  • Rinse and Repeat till 300 total team Squats
• Everyone RH Waiter’s Carry their bell to Range 2
• Round 3 – Range 2
  • P1 Farmer’s Carry both bells down range, set down the bells, deadlift the bells 1x, return back to P2
  • P2 Incline Merkins
  • When P1 returns, flapjack partners
  • Rinse and Repeat till 200 total team Merkins
• Round 4 – Range 2
  • P1 Farmer’s Carry both bells down range, set down the bells, deadlift the bells 1x, return back to P2
  • P2 LBCs
  • When P1 returns, flapjack partners
  • Rinse and Repeat till 500 total team LBCs
• Everyone LH Waiter’s Carry their bell back to SF for COT

COT

NOTES on a MOLESKINE

• KOTTERS to RibShack & Othello, been a while since these 2 were last seen at MHMetal – good to see the bromance is still going strong;)
• NORAD lives up to his name and is ready to strike down ICBM’s with those massive Merkin totals he was piling up – YHC was definitely living in the shadow of the mountain during their partnership
• TCLAPS to Blackout who stayed for EC miles and pullups after today’s massive arms buildup
• YHC couldn’t help but notice the absences in the Respect corner of today’s gloom. Where are you @Hugo, @MrWhite, @BLC?
• TCLAPS to Toughskins & Blue Crush who posted up with YHC for some Ruckus Foreplay at 0500. Gotta get ready for the Mastodon
• TCLAPS to NORAD for serving up some honest and precise Takeout during today’s COT.

ANNOUNCEMENTS

• F3 SPEED for NEED is tonight at the Concord Streetlight 5K, 0730. Jayson is the rider.
• Several Q spots are open on the SUG, pick your spot now or it might get given to you.
• Othello has volunteered to bring the MECA REDFriday’s to Mint Hill for the Month of August September. For that month the furnaces at Metal will honor the Deployed and the Fallen. Spread the word and post.

AYE!

Mint Hill Metal

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