January 11th, 2019 By Chum

WARM-O-RAMA

• SSH x 20IC
• Weird Hand Sniffing Merkins x 5IC
• Catch Me If You Can
  • Normal Route out to the Entrance Monument
  • 2 Burpees for every catch

THIS THING HAPPENED

• CIABATTA #1 – BACON BELLS (10 rounds, 20s work, 10s rest)
  • Alternating with the following
    • Flat on your back Double Bell Chest Press
    • Flip over for Merkins
  • Rotate to the right every 2 rounds to use the full range of bells at the site
• CIABATTA #2 (12 rounds, 20s work, 10s rest)
  • Each round is 1 arm (alternating arms each round)
  • Rounds 1&2 – Curls for the Girls
  • Rotate Right
  • Rounds 3&4 – Overhead Tricep Press
  • Rotate Right
  • Rounds 5&6 – High Pull
  • Rotate Right
  • Rounds 7&8 – Lawnmower Pull
  • Rotate Right
  • Rounds 9&10 – 2-handed standing chest press
  • Rotate Right
  • Rounds 11&12 – 2-handed overhead tricep extension
• Suicides for Recovery
• EMOM (10 rounds, 1 minute each)
  • Round 1 – 2handed swings x 30
  • Round 2 – 2handed swings x 25 (audible from 30)
  • Rotate Right
  • Round 3 – 2handed swings x 25
  • Rotate Right
  • Rounds 4&5 – 1-handed swings x 25 each arm
  • Rotate Right
  • Rounds 6&7 – alternating 1-handed swings x 25 each arm
  • Rotate Right
  • Round 8 – 2-handed swings x 25
  • Rotate Right
  • Round 9 – alternating 1-handed swings x 25 each arm
  • Rotate Right
  • Final Round – 30 swings (mix it up)

5 minutes of Mary

• KB Right Side Bends x 10IC
• KB Left Side Bends x 10IC
• SLDL x 10 oYo
• Bent Over Rows x 10 IC
• LBC x 13IC

COT

Notes from the Gloom

• YHC rolled in at 5:10 only to find Blue Crush already rucking it downrange on his way to 2miles pre workout. #CrushingIT
• “Catch me if you can” Always elevates the HR for YHC
• Lots of good mumble chatter about the Yogurt Covered KB snacks that ManBun brought in, until Blue Crush dropped one during his turn
• BACON BELLS to start with, yumm.

NEWS/TAPS

• TCLAPS to Man Bun M for bringing another 2.0 into the world! It’s a Girl! Can we call her GirlBun?
• Prayers for the Pinto Family, this weekend is the first anniversary of his death.
• The Gremlin CSAUP is 8 days away. Pre-Blast is here.
• F3 MECA Winter Gala is Jan 26. More info here

Mint Hill Metal

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