January 8th, 2020 By Head N Shoulders

This morning in the gloom, 8 of Mint Hill’s PAX showed up for the Wednesday beat down. Little did they know, but the Q had decided to mix things up a bit from the usual and make it a little more custom to those who like to “pick things up and put them down”

Quick disclaimer and mosey around the school fire lane to the bus lot

Warm-O-Rama

SSH X 15 (IC)

Windmill X 10 (IC)

Cotton Pickers X 15 (IC)

Squats x 10 (IC)

The Thang!

Partner and up for station identification. The Q went over quickly the plan for the day and each of the 7 pain stations that were set up around the lot.

#1 – decline merkin

#2 – 50.lb weighted squat

#3 – 45.lb chest press (Silas loved this)

#4 – 30.lb curl

#5 – 40.lb tri press

#6 – ab roller or WWII

#7 – Tire station (voted everyone’s favorite)

Each group started with 20 reps of each station 1 – 6 and lunge walk while partner flipped tire and rotate at the turn and flip exercise.  The PAX would complete a round and then add 5 reps to each station 1 – 6 until time elapsed.

Mosey back to the flag for count-o-rama and announcements.

1. Convoy will be at the Saturday workout so all who can attend and support him on Saturday come
2. Keep Pinto family in prayers as we approach the anniversary of Rick’s passing
3. Gremlin – Congrats to Splacker for signing up

Moleskin

Great to lead this group of men today and I hope all enjoyed the mid-week metal workout.

Silas – Strong work today and I am glad you liked the 40.lb bells. Get you some!

Chum – great work today and thanks for bringing the tire

Booyah – always bringing it – surprised to see you drive in today

Othello – Enough said, Vortex

Blue Crush – Pain What? Always leading the PAX

Spackler – Great job getting signed up – step 2 – 5 hour beat down.  I am sure Othello told you all about it. Right?

Nimbus – Thank you for helping me set up today’s workout. Us big boys stick together!

Closed with prayer!

 

 

#f3minthill

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