July 31st, 2017 By Othello

Nine “Pile Driven” souls ventured out on this beautiful (58 degree) gloom to better themselves.  YHC had recently done this beatdown under the direction of Catfish at F3 Concord Red Friday last week.  It was so tasty that I need to share this treat with the Mint Hill crew in preparation of our own Red Friday beatdowns scheduled for August.

Another “You vs. You” event, good form is key.  It went something like this…..

The Thang

Mosey towards the shelter near the playground, high knees and butt kickers along the way around the parking lot loop.  Second time around loop we did Karaoke L and R and ended up under the shelter for the following:

SSH x10 (x denotes cadence) – should have been 7, got carried away.
HillBilly’s x7
Windmill x7
Monkey Humper(ish) quad/ham stretch x7
Merkins x7
Mosey to creek and get a coupon (rock), mosey back to shelter

The “Seven” workout – in memory of the 7 CIA Agents who lost their lives in Afghanistan

Seven Sets of the following:
7 – Inverted (Balls to wall) merkins
7 – Chest press with rock
7 – Pull ups
7 – Knee ups using pull up bar
7 – Air Squats with rock
7 – Burpees
7 – Peter Parkers

Work along other Pax until all are finished, Plank for 30 seconds, then go into Broga Child’s pose and Cobra to stretch out lower back.

Bring Coupons back to creek and mosey to the flag.

Mary

LBC x10
Reverse Crunch x10
Homer to Marge x 3
Low Dolly x10
Dying Cockaroach x10
The “W”  x10
Box Cutters x10

Name-o-rama

Announcements
1.  Tuesday – 5am, run starting at gravel lot
2.  Wednesday – Bain Academy, BC has the Q
3.  Thursday – 5am, run starting at gravel lot
4.  Friday – Metal – Q TBD
5.  Saturday – The Vet – Q TBD

COT  – YHC Took us out
Special ‘healing’ Prayers for Mastedon competitors
Prayers for Toughskins and family during time of loss

Piledriver

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