Get the Led out
All Mint Hill BackblastsJanuary 12th, 2018
The weather was loving F3 Nation in Mint Hill this morning. It was 60-something and not raining (not really). And tomorrow we’re supposed to get back to the sub-freezing winter we just endured. What a difference a week makes around here. Anywho, we assembled on the shred-you-to-the-bone-if-you-fall asphalt that serves as the basketball court at the Park on Wilgrove, and with a disclosure sort of given, and Led Zepplin jamming on the Bluetooth, got going.
COP
SSH-10
8-count merkin-10
IW-10
LSS-10
Extended warmup:
10 Halos (5CW/5CCW), 20 Good Mornings, 30 Goblet Squat, 40 Alt 1-handed Swings
Repeato Twice (3 total)
Heading to Swingtown:
Start with 50 X 2-handed swings, do the exercise on the list, and do 50 X 2-handed swings between each of the following:
50 X squats (squater’s choice)
50 X shoulder presses (alternate as needed)
50 X curls
50 X upright rows
50 X lawnmower (alternate as needed)
Only 20 5 2HS
20 10 X merkins – Right hand on bell
Only 20 5 2HS
20 10 X merkins – Left hand on bell
Only 20 5 2HS
10 X merkins – both hands on bell (think “diamond merkin”)
3 minutes of Mary
Announcements:
MeCa Region Winter Party – Saturday 27th
Mineshaft launched 1/6 @ UNCC.
49er Gold Rush 5k Run/Walk February 3rd – Sign up, post. Anyone who posts to F3 can handle a 5K
Moleskin:
YHC was too happy to lead another MintHillMetal. Not sure my name is on the plaque, but in my mind, I’m a co-founder. So I still feel some pride of fatherhood to see it running strong more than 2 years in.
I took the more “metal” path of this gear workout, with 0.0 running. Not because I didn’t think the Pax couldn’t handle it, but because I’m recovering from a groin injury that I think happened when playing indoor soccer with my Youth group. Used to could do all that juking. Not so much now. Anyway, we had to modify a bit on the 50 swings to have time for all of the other stuff. And with 3 minutes left, YHC called an audible at the end to have time for the Merkins.
It was great to see Chum and Hugo, who remember when the AO for MHM was on Idlewild. Also seem to be bumping into Gypsy everywhere – love it, brother, you’re a beast. And I remembered Othello from a while back at MHM, and was glad to have him out there. Even though he has back problems, he’s smart enough to modify as needed and still crush the workout!
Thanks for the warm welcome.
SYITG
-Swiss Miss