August 7th, 2020 By Chum

7 pax + a surprising number of bells + limited light + road grater parking surface + light rain = Mint Hill Metal

We started out with a terrible disclaimer that placed all the fault on the participant, not the leader. Not sure if that ever stopped anyone in the past or if it will stop anyone in the future.

Then we began with an abbreviated version of the F3 Warmup; SSH x 25 IC, IW x 13 IC, Hillbilly x 12 IC. After we had successfully upset some tender feet in the pax with all this bouncing around we began to mosey around the parking lot, along 5 stations. At each station in the the path the group performed a triplet of exercises: Dead-lift, Overhead Chest Press, Triceps Extensions, each x 10 at the first station, then each by 8 at the second station, then 6, then 4, and lastly 2. This ring around the mosey pattern taught and practiced the same 3 exercises that would be used for the main portion of this morning’s workout.

For the main portion of the workout, the pax broke up into partners. Since we had a odd set and a Site FNG we ended up with 2 groups of 2 and 1 group of 3. For some reason the 2 pairs were all respects and the triplets were all younger. YHC was part of the triplet, shadowing the metal newbie. It the both of us to equal the effort of our 3rd partner who was CRUSHING it with a rebuilt hip. (You know who you are.) Since we were all partnered up the prescription had to change slightly. Partner 1 would carry both bells to the first station, along the path practiced earlier, and perform the triplet of exercise with both bells x 10 reps. If both bells proves to be too much, then modify to single bell, single arm and rep out 10 per arm. Meanwhile, partner 2 is back at basecamp planking till burnout, then Dry Docks till burnout, then LBC till burnout, till Partner 1 returns to the base to swap with Partner 2. Partner 2 then repeats the path and set of partner 1, back to camp and swap. Then P1 will continue down the path to station 2, triplet by 8, then back down the path to swap with P2. This pattern repeated itself for each station till time expired and we began MARY around 0610.

For MARY we did Flutter Presses x 20 IC, followed by Russian Twists x 10 IC, Freddie Mercury x 20 IC, followed by Lugani x 10 IC. This completed our 45min and everyone stood to be counted and accounted for.

As for COT, our beloved Master Q delivered upon us announcements about the upcoming F3Locust launch on Aug 22 and a few other tidbits of information. We closed out everything with a general request that the Big Guy Q watch over our brethren near and far who are unable to attend this morning, and a special request to comfort our brother and his family during their time of grief and loss this week.

But wait, there’s more…

Some of my brothers have been doubting some camerawork in the 22Kill challenge and wanted to see the real thing, so we did 22 pushups together and recorded it in order to help bring awareness to the suicide epidemic that is claiming an average of 22 veterans each day. It’s a small and silly measure, but we must not forget this and if it helps us remember, then why not do it?

Mint Hill Metal

---