August 11th, 2017 By Chum

After some pre-dawn ruckus, a motley pax of 6 were gathered around the Shovelflag at Mint Hill Metal contemplating their life choices that led them to such a dark and gloomy hour

WARMUP

• Mosey KB stacked Right-Side then Left-Side to the CF Homerun Marker (281ft from home plate)
• SSH x 20 IC
• Merkins x 10 IC
• IW x 15 IC
• Merkins x 8 IC
• Wind Mills x 10 IC
• Deep Public Seat Hover
• GrandPa Jack x 10 IC

GOING DRAG

• Bear Crawl Bell Drag from the CF HR Marker to the Infield Edge
• Lt Dan (Racked Bell) from the Infield Edge to Home Plate

THE REAL DRAG

• Lt Dan (Racked Bell) from Home Plate to the Infield Edge
• Bear Crawl Bell Drag from the Infield Edge to the CF HR Marker
• Mosey with KB Stacked off the field for partner work

PARTNER WORK

• P1 does called exercise
• P2 ambulates to the pylons at the far end of the Meat Grinder
• FlapJack till each team reaches the prescribed team count of reps
• Round 1 – 100 OH Presses (double bell reps equal 2 total reps)
• Round 2 – 200 Upright Rows (double bell reps equal 2 total reps)
• Round 3 – 3 rounds each partner of horizontal double bell chest presses
• Mosey back to the cars for some Lite BELL MARY

BELL MARY

• American Hammer x 15 IC
• Luganis x 10 IC
• Angry Stargazers

RECOVER

FIELD NOTES

• The pax were again very expressive in their love for the Meat Grinder during the final reps in the lap of MARY
• One of these days the Q will be able to say Bear Crawl Bell Drag without tripping on his own thick tongue
• The Q was tired of seeing his tired and rusty looking bells on the front porch and decided it was time to give them a bit of spit and polish; see if maybe he could return some of their youthful lustre.
• Thanks again fellas for the honor of leading. To God be the Glory!

ANNOUNCEMENTS

• Tomorrow’s Vet will converge for the launch of F3Kannon. Clown Cars start gathering at 0600 at the Vet parking lot. Bring out as many pax and EH’s as you can get your hands on
• THE GRANDDADDY is on! Saturday November 4, group hike (with rucks) up the Profile Trail to Calloway Peak (~8miles, ~5-6hours, rated hard to strenuous). Sure to be lots of good 1^stF, 2^ndF, and maybe even testing the 3^rd Capabl1 2.0s welcome. Not many more details will be posted regarding this trip. Any further details will be disseminated in the gloom during COT’s and workouts. Basically, you gotta post to know

AYE!

Kettlebells, Mint Hill Metal

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