July 4th, 2020 By Nimbus

4 pax rolled into the foggy gloom Friday morning at Wilgrove Park in Mint Hill looking for a little metal beatdown from YHC.  Chum, Head and Shoulders, Change Order, and YHC took to the meatgrinder Wilgrove pavement as the fog slowly crept in.

Warmup

Take a lap

The Thang – 4 separate stations. Circuit 1 –  1st station 20 merkins, 2nd station Barbell Curls AMAP, 3 station Squats with 35lb Ruck, 4th station Bent over row with 60lb sandbag.  Everyone rotates to next station after 25 merkins are done.  3 rounds total then take a lap

Circuit 2 – Station 1 Tricep Extensions w 30lb, Station 2 Upright Row, Station 3 25lb Dumbell Hammer Curls Station 4 American Twists w 10lb.  3 Rounds then take a lap

Then we went back to Circuit 1 for 2 more extra credit rounds.  Top it off some Mary – American Twists x 15 IC, Flutter x 15 IC and time is up.

End it with a COT.

Great job by all and really enjoyed the mubblechatter.  Thanks for the push each of you provided to YHC and as always it is a privilege to lead.

Nimbus

 

 

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