October 6th, 2017 By RibShack

Feeling guilty of having not led since who knows when, YHC nabbed a spot to Q. Just so happened to be our 1st Mint Hill Metal since August so YHC was actually looking foward to slingin’ a big of iron. @Hugo had waxed eloquent about YHC’s 500 rep routine the other day, showing off his guns in the process, so YHC thought about bringing it out. But, not wanting to bore the Pax a similar but different workout was created loosely based on one seen at another AO (sorry, can’t remember where).

Disclaimer- You are here at your own risk. F3, your fellow pax, Mint Hill & any other person/entity are not liable for YOUR own choices & the subsequent results of those choices. While we will be empathetic (maybe) & helpful in helping you extract yourself from said results we claim no further responsibility, legal, emotional, practical or otherwise.

Warmup- SSH, Burpee w’ Plank Jack, Plank Jacks, Low Slow Squats

The Thang: 25/50/100 Reps of Various Exercises

25 Reps (*5 burpees between each set)

Alternating Mericans Right

Alternating Mericans Left

KB Swing

Lawn Mower Pulls- Right

Lawn Mower Pulls- Left

50 Reps (*3 burpees between each set)

Overhead Press

Halo (25 each direction)

Triceps Extension

Alternating Lunge w’ KB Pass Through

Breaktime- OYG to the road, mosey back

100 Reps

Chest Press (on your six)

Curls- Full @ 50, Outhouse @ 50

Stretches

Extra Credit- 7up Curls- 16 each position. Last full position, negative, in cadence. (thanks Chum)

Mary- LBC, Reverse Crunch

Countorama, Nameorama, BOM

Moleskin:

@Hugo- Seriously, you were fast today brother. Late night partying & lack of sleep becomes you.

@Chum- thanks for the leadership & smack talk

@Toughskins- thanks for not keeping me on track on the burpees (*burpee disclaimer- not as written, we probably did 25-30 total just not in orderly fashion as planned)

@Marathon Men- good job in showing that runners CAN do bootcamps & KB’s in style!

@GeedSquad- good work man & pushing through it

@Blackout- nice job blowing all our doors off on the run to the road!

@Othello- oh, you weren’t there so………..

“Be strong, do good & do it right” ~ RibShack

Boondocks, Mint Hill Metal

---