January 29th, 2016 By High Tide

5 Mint Hill meatheads gathered to test their mettle with a HIIT met-con workout with KBs.

The Thang

COP

• Capri lap – not to pickup Capri (on time!) but to warm up
• Alternating 1-hand Swings – 10 IC
• Imperial Walkers – 10 IC
• Prying Squats – 3

Main Event:

• Waiter Carry to playground (don’t switch hands along the way)
• Alternating 1-hand Swings – 10 IC
  • Pullups – 10
    • Rinse & repeat swings and pullups 4 or 5 sets (wrote 5 but think we did 4 – hope you don’t feel cheated)(somewhere in here, Toughskins remarked on the lack of creativity.  Little did he know of the Alternating Swings yet to come!)
• Waiter Carry back to basketball court (using the opposite hand from before)
• Alternating 1-hand Swings – 10 IC
  • Racked Squat – R – 10
• Alternating 1-hand Swings – 10 IC
  • Racked Squat – L – 10
• Alternating 1-hand Swings – 10 IC
  • Racked Squat – R – 10
• Alternating 1-hand Swings – 10 IC
  • Racked Squat – L – 10
• Cleans – R – 5 IC
  • Press – R – 10 OYO
• Cleans – L – 5 IC
  • Press – L – 10 OYO
• Cleans – R – 5 IC
  • Press – R – 10 OYO
• Cleans – L – 5 IC
  • Press – L – 10 OYO
• Alternating 1-hand Swings – 10 IC
  • Teabag Squats – 25 OYO
• Alternating 1-hand Swings – 10 IC
  • Teabag Squats – 25 OYO
• Cleans – R – 5 IC
  • Snatches – R – 10 OYO
• Cleans – L – 5 IC
  • Snatches – L – 10 OYO
• Cleans – R – 5 IC
  • Snatches – R – 10 OYO
• Cleans – L – 5 IC
  • Snatches – L – 10 OYO

Metal Mary:

• Meat Cleaver – 10 OYO
• Swiper – 10 OYO each side
• Dolly Press – 10 IC
• Pullovers – 10 OYO
• Farmer Carry across parking lot and back (to YHC’s car!)

Metal Moleskine:

Great work, gents, and t-claps for taking the opportunity to try a larger bell from time to time today.

For my 2nd Q in as many days and 3rd KB workout since Monday, YHC is smoked.  The days and exercises all run together (had to ask Swiss Miss for help several times in crafting this BB), and I’m tired and sore.  But, couldn’t fartsack today and miss my chance to get (more) swole with you guys.

After only my second post to the AO, here are my initial observations:

• It’s a loooong way to the pullup bars, when you have a KB racked overhead.
• The right tunes make a difference.
• The weight bar, tire, and cinder blocks were underutilized today.  (ignored the mention of additional “coupons” near the dumpster…no, thanks, I’m good!)
• Capri needs a permit, for his guns!  Way to swing the 32kg/70lb today.
• T-claps also to Chum for putting in some mileage on the 28kg/61lb’er.
• Don’t let Swiss Miss fool you.  He farmer-carried the 32kg & 28kg (~131 lbs) across the parking lot, which together basically equal his bodyweight, including his arctic wear!
• You can see a lot of stars “out in the country”.  (Referenced app is Sky Guide.)
• Second day in a row to be WD…#oldfart

Thanks for the opportunity to lead.  Always an honor.

Aye.

Mint Hill Metal

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