June 12th, 2017 By Othello

Nine men came out to welcome YHC’s virgin Mint Hill Q.  No one knew at that time (Q-included) that it was going to be a shoulder-fest beatdown,  Our expert resident-Q did, and he let me know about it!  It went kinda like this:

The Thang
Mosey from the parking lot to the lower lot near the playground.  Two times around the lot with high knees and butt kickers thrown in.  Circled up for a warm-up in the lot which included (x denotes cadence):
SSHx15
Merkin (slow 5 count)x10
Mt. Climbersx15
Windmillx10
ISTx15

Mosey to the the playground equipment.  Split into three groups for 2 rounds of the following:
5 burpee pullups (full extension if you can), 20 dips, 20 derkins
Air Squats while we wait for everyone to finish

Mosey to the soccer field, respectfully ignoring the “keep offthe field” sign.  YHC passed out paper birthday plates to the group for a round of seal crawls to center field.  Audible called after plates disintegrated (will use plastic next time).  Finish by partnering up and performing partner wheelbarrows to the other side, repeato/switch back to center field.

Line up for some “slide merkins”.  We did 10 (5 ea side) then stretched the shoulders out.  Many comments about how this is a “heavy” shoulder workout!!  Yes, said YHC, but it’s beach and tank top season!  More comments were said and YHC respectfully ignored them too.  We did one more round, making sure to tighten our abs this time, pick up the trashed plates, discarded them appropriately and moseyed over to the second field.

“The Prostitute” – YHC brought this back from F3LKNM – The Bear.
At bleachers – 5 burpees
Run to 1st Corner-10 merkins
Run back to beginning, start over:  burpees, merkins…
2nd corner – 20 Air Squats
Run back to beginning, start over: burpees, merkins, air squats
bleachers on opposite side – 30 CCD’s
Everyone run back to beginning.  EC for the “fast guys” – must do all of the exercises on the way back, Pick up the six.

Circle up (tight) in center of field for a COP
Plank position.  One person bear crawls around outside of circle while the next Pax calls the exercise for the remaining group.  Exercises called were:  Merkins, LBC’s, Burpees, WWII’s, CCD’s (More shoulders? YES!).  Mosey to the flag for Mary.

Mary
The “W” x10
Crunchy Frogx10
1 Minute power abs

Announcements
1.  Various opportunities for workouts and Qing throughout the week.  Read the Mint Hill emails for more specifics.
2.  Boondocks is on vaca this week.  Feel free to post but you might be a little lonely.

COT-YHC took us out

Moleskin
1.  Great push out there this morning!  I know it was “shoulder heavy” but if @Chum and @Deuce  wants Mint Hill to be the “beast of the east” we need to get better at pull-ups which requires strong shoulders!  @Chum has “no quit” in him and the events he trains for is no joke, follow his lead and we will all be “Beast Worthy!” @Deuce is just an animal – keep working those shoulders brother and make us chase after you!
2.  Great to see @Abscess out there killing it!  Keep posting brother!
3.  No quit in @Bullwinkle, even asking for more shoulder pain with the CCD’s called out in the COP, Love it!
4.  @Gigger-hope the groin pull heals quickly. How did it happen? Something about a bull ride? #gottoshowtoknow
5.  @The Body – man LOVES his burpees – killed it today!  Did you see him sprinting on the track between corners?!!
6.  @Hugo, @BLC, @Maple-syrup – STRONG WORK!  You guys are beasts and it shows!

 

The Vet

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