5AM recipe for Bacon Ciabatta on Metal Meat-Grinders
All East Charlotte BackblastsSeptember 28th, 2018
8 (no wait 9) surly men posted in this morning’s muggy madness behind a line of trunks and kettlebells at Mint Hill Park on Wilgrove
Disclaimer and Invitation, check.
WARMUP
- SSH x 20 IC
- Merkins x 10 IC
- IW x 15 IC
- Slow Merkins x 10 IC
- Catch Me If You Can (10 hand release merkin penalty)
THE THANG
- EMOM – Each Minute On the Minute
- 10 rounds @ 1 min each = 10 minutes
- 20 2-handed swings + 10 2-handed presses
- Lunge Walk 15 yards (or so) to the Yellow speed bump
- Bear Crawl 15 yards (or so) to the far curb
- Lunge Walk 15 yards (or so) back to yellow speed bump
- Bear Crawl 15 yards (or so) back to the start
- Ciabatta Round 1 (bacon Ciabatta recipe)
- 8 rounds of 30s work 30s rest
- work sets alternate between lying chest presses and merkins
- Ciabatta Round 2 (sausage and egg ciabatta recipe)
- 8 rounds of 30s work 30s rest
- work sets = deep goblet squats
- Lunge Walk 15 yards (or so) to the Yellow speed bump
- Bear Crawl 15 yards (or so) to the far curb
- Lunge Walk 15 yards (or so) back to yellow speed bump
- Bear Crawl 15 yards (or so) back to the start
COT
NOTES
- Great numbers in teh gloom this morning! Lots of mumble chatter on the Q’s poor choice of words and descriptors for the recipes this morning.
- KOTTERS to Packman for posting again and TCLAPS on the new addition to the family! Its a GIRL!
ANNOUNCEMENTS
- Tonight 5pm to 7pm fall yard clean up for Tonya Pinto. Bring a rake or blower or both.
- The VET is converging at MINESHAFT tomorrow 0700am for a massive exploratory beatdown!
AYE!