July 24th, 2017 By Othello

Ten of Mint Hill’s finest ventured out this gloom to experience “Christmas in July”.  YHC passed out gifts of pain to everyone and they were very grateful.  It went something like this….

Warm-up
Short Mosey around parking lot with butt kickers and high knees mixed in.  Circle up near the playground…..where there is no light so the Pax can’t see the pain that lays ahead.  Begin with..

Disclaimer
SSH x15 (x denotes cadence)
IST x15
Windmill X10
Slow Merkin x5
CDD’s x5
Mosey to the shelter

The Thang
This is a “You vs.You” beatdown. 13 rounds, adding extra pain per round until round 7 where you get to put the star on the top of the tree.  From there you work it back down, removing one set of pain after each round.

Each set begins with 5 pull ups!! (this is Murph pratice!!)

1- 5 Incline Merkins, 1 Burpee
2- 10 Squat Jacks, 5 Incline Merkins, 1 Burpee
3- 15 Decline Merkins, 10 Squat Jacks, 5 Incline Merkins, 1 Burpee
4- 20 Step-ups, 15 Decline Merkins, 10 Squat Jacks, 5 Incline Merkins, 1 Burpee
5- 25 Dips, 20 Step-ups, 15 Decline Merkins, 10 Squat Jacks, 5 Incline Merkins, 1 Burpee
6- 30 Jump Shots, 25 Dips, 20 Step-ups, 15 Decline Merkins, 10 Squat Jacks, 5 Incline       Merkins, 1 Burpee
7- 35 MC’s, 30 Jump Shots, 25 Dips, 20 Step-ups, 15 Decline Merkins, 10 Squat Jacks, 5 Incline Merkins, 1 Burp
8- 30 Jump Shots, 25 Dips, 20 Step-ups, 15 Decline Merkins, 10 Squat Jacks, 5 Incline Merkins, 1 Burpee
9- 25 Dips, 20 Step-ups, 15 Decline Merkins, 10 Squat Jacks, 5 Incline Merkins, 1 Burpee
10-20 Step-ups, 15 Decline Merkins, 10 Squat Jacks, 5 Incline Merkins, 1 Burpee
11-15 Decline Merkins, 10 Squat Jacks, 5 Incline Merkins, 1 Burpee
12-10 Squat Jacks, 5 Incline Merkins, 1 Burpee
13- 5 Incline Merkins, 1 Burpees

Anyone waiting around at the end runs a lap around the track.

Mary
LBC’s x10
Low Dolly x10
Low Flutter x10
Back Rollers – Knees to chest

Name-o-rama/Announcements
-The Mastedon (GoRuck) event in SC this Saturday – best of luck to our AO’s participants
-Lot’s of Q spots open…..take a turn and lead, can’t be as bad as mine was today, right?

COT – YHC Took us out – Extra thanks for Highchairs great recovery!

NMM
– Good mumble chatter this morning but where was @Ribshack?  Didn’t he Poke the Bear?
– YHC will try to use bigger font next time, Cobain’s to our near sighted pax
– Remember, it was You vs. You beatdown, no rush and using good form. If you didn’t complete it no worries, YOU still win because you posted!
– Prayers to all our PAX on vacation this week and throughout the rest of the summer, travel safe!
-See your results below. Maybe we will bring this back regularly to see if we can’t track our progress.

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Piledriver

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