January 26th, 2018 By Swiss Miss

Today’s beatdown was sponsored by the Rush “station” on Amazon Music.  And once YHC had the Bluetooth and phone happy, disclosure was given and we got moving.

Warmup
SSH-20IC
5 good form 2-handed swings
IW-10
10 2-HS
Merkin-10IC
15 2-HS
LSS-5
20 2-HS

The Main Thang:
12, 10, 8, 6 of the following.  (12 of all 4 in the circuit, then repeato 10X of all 4, then 8X, then 6X. Each side = 1.

Circuit A:

• Alternating Swings
• Cleans
• Louganis
• Goblet Squats

Circuit B:

• Snatch
• Curls
• American Hammer
• Suitcase Lunge

Circuit C:

• High Pulls
• Shoulder Press
• LBCs
• Good Mornings

Circuit D:

• 2-handed swings
• Merkins
• Freddy Mercury
• Squat and Press

TIME!

Announcements:
MeCa Region Winter Party – TOMORROW NIGHT!!
Heads up: shirts and bracelets IHO Gremlin are in the works to help fundraise for his family
Reminder: If you don’t have a RoadID (or similar device), get one and wear it to the workouts.

Moleskin:
Excellent weather at MHM, after the closed gates the week before, made for some perfect workout conditions to get pumped.

Good crew made light work of the circuits YHC had lined up for us.  I noticed several men doubling up on the bells or using a bell for LBCs – way to push it, gentlemen.  Love the challenge and encouragement that brings to the rest of us.

Welcome to Convoy.  Site FNG and  2^nd F3 workout ever.  KBs get easier once you get used to the movements.  Then they get harder when you realize you can swing a lot more weight than you started with.

Good to have the Shack and Crush back.

Hugo and Chum are clearly ready for the advanced class: one doing double bells and the other diving into his Merkins on the last circuit like he just rolled up.

Thanks for the chance to lead, gentlemen.

Have a good weekend.

-Swiss Miss

Mint Hill Metal

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