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F3 MeCa | April 16, 2021

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Mint Hill Metal — Pyramid of Pain!

  • When: 05/22/2020
  • QIC: Big Tuna
  • The PAX: Gopher, Silas, Steam Pipe, Chum, Othello

Six Pax came out in the gloom for today’s Mint Hill Metal festivities and enjoyed a Big Tuna led beatdown that featured a pyramid of pain and some AMRAP as well as lots of mumble chatter and good natured complaining. It was a great morning and the Pax were greeted by nice weather with lots of humidity and no more rain after ongoing downpours for most of the week. The men arrived, shovel flags were planted, cardboard weinke was placed, disclaimer give and here’s how it went down:

Warm Up

Slow mosey down to the park entrance with high knees, butt kickers, etc. and travel back to the starting point using some dynamic stretches and then SSH (x25, IC)

The Thang

Pyramid of Pain (PoP) – consisting of 5 kettlebell based exercises, 20 reps per exercise and short run followed by 5 diamond merkins after each round

  • Exercise A – Squat Thrusters
  • Exercise B – Curls
  • Exercise C– T-Bag Squats
  • Exercise D – Tricep Extensions
  • Exercise E – Swings

PoP – Exercises/Rounds

  1. A + run/merkins
  2. A, B + run/merkins
  3. A, B, C + run/merkins
  4. A, B, C, D + run/merkins
  5. A, B, C, D, E + run/merkins
  6. A, B, C, D + run/merkins
  7. A, B,C + run/merkins
  8. A, B + run/merkins
  9. A – run/merkins

AMRAP (until 6:15AM)

  • Goblet Squats (x20)
  • Chest Press (x20)
  • Swings (x20)
  • Short run followed by 20 merkins after completing KB exercises


No time for that today!


Namearama, announcements and special prayers for The Body as we look forward to seeing him back out in the gloom and continued recovery for other Mint Hill brothers on IR list (i.e. Blue Crush) as well as all of those affected by the COVID19 pandemic.

During this pandemic, I’m trying to not take anything for granted and appreciate the little things we have since so many of the simple, normal parts of our everyday life have been affected.


Thanks for coming out this morning as we head into a long Memorial Day weekend!

Strong work today – great push by everyone to keep moving.

Lots of thrusters, curls and swings to get you ‘swole’ as the beaches re-open!

  • Silas – Enjoy your beach time, keep checking your watch to see if it 6:15 yet and remember to stay hydrated!
  • Gopher – Enjoy your fishing trip and keep looking for that bigger kettlebell – you are ready to move up!
  • Steam Pipe – Great job this morning and keep coming out in the gloom! Looking forward to seeing you in the future and getting to know you better.
  • Chum – Thanks for coming out this morning after all of the challenges you encountered yesterday with rain and drainage ditches along with unfriendly dogs. Hoping for a fast recovery for your son from his encounter from the unfriendly dog.
  • Othello – You need a haircut soon or you will start to look like you’re from Good Fellas! Not often that you have longer hair than YHC. Thanks for sharing the Rodney Dangerfield highlights – great memories!
Big Tuna

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