Heavy Metal Monday

Posted
  • When: 07/31/17
  • QIC: Avalanche
  • The PAX: Amphibious, Avalanche, Beano, Brick, Bushwood, FNG Loonie, Ham Hock, My Little Pony, Peach, Peppermint Pattie, Troller, Zumba

Three posted for a 5K EC Run (0500).  Eight more plus an FNG arrived for the Main Event (0530).

Warm Up (IC)
  • Happy Jacks x 4 (Five SSH IC + 2 Jump Squats)
  • Mountain Climbers x 10
  • Willy Mays Hayes x 10
  • Merkins x 10
  • Carolina Dry Docks x10
  • Seal Claps x 20
The Thang

The PAX grabbed something heavy, and their options were as follows: Rucks, 35# plate, 45# plate, KB, Bucket of Rocks, and Metal on a Chain.

PAX commenced a Weighted Mosey to the Loading Dock & the closest Picnic Table for the following:

  • Box Jumps x 20
  • Derkins, In Cadence, x 10
  • Box Jumps x 20
  • Derkins, In Cadence, x 10

Another short Weighted Mosey to the Picnic Tables at the edge of Playground #1 for the following:

  • Russian Dips x 20 IC (right leg up)
  • Russian Dips x 20 IC (left leg up)

The next Weighted Mosey was to the edge of Playground #2 for the following:

  • Crawl Bear to far edge Strawberry Hill from Playground #2
  • Partner 1 Carry Strawberry Hill back to Playground #2
  • Crawl Bear to far edge Strawberry Hill from Playground #2
  • Partner 2 Carry Strawberry Hill back to Playground #2

Next, PAX completed two full cycles of our ‘Circuit of Pain’ (1 minute of AMRAP, 10 seconds to rotate):

  • Pull-ups (Start with Ruck-on until failure, then Regular Pull-ups, then Negative Pull-ups)
  • Squats with Weight + one attempt to climb the Fireman’s Pole (a.k.a. Spartan Obstacle #1) using hands only and no assistance from legs or feet
  • Swerkins
  • KB Swings

Last, PAX did a Weighted Lunge Walk via a non-direct path back to the Shovelflag for Mary.

Mary
  • Flutter Kicks
  • ABCs
  • Upstate Box Cutters
COT
  • Prayers for a continued good recover for MLP’s 2.0.
  • Great take-out by Peach.
Skine
  • FNG Loonie, awesome work today, and we look forward to seeing you again soon! Peach, thanks for bringing an FNG!  Manitoba, Eh?  Ya, ya, she’s good.  Major hockey fan.  Goalie.  “FNG Five Hole” was delivered in Cape Fear this month and “FNG Cross Check” sounds too cool; creativity vanished momentarily then Peach delivered a big save with “FNG Loonie,” the Canadian currency.
  • Beano, thanks for the Tabata skillz!
  • Cadre Bushwood, thanks for the killer flutters and I believe you won the VT for “closest to the bell” on our Fireman’s Pole Spartan obstacle. Not certain if our “deltas” will be positive or negative when we revisit this obstacle.  I’m holding off on placing any bets.  The grip was definitely slippery in spots and a legless ascent is nothing short of brutal coming off a pull-up rotation.
  • Thanks for the AEC trash pickup for a few minutes post-ME! We filled up those trash bags quickly.

SYITG

Avalanche

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