10 PAX turned out for what turned out to be throwback Wednesday. I have fond memories of heavy metal workouts at the old Fetzer AO years ago. We used to have 30+ guys show up which was insane back then and we had to split the group into a running workout and a heavy metal workout. It was time to recreate the heavy metal workout and since we were going back in time, we needed an accompanying soundtrack. This day was devoted entirely to The Purple One.

Warmup: SSH, Hillbillies, Squats, Mtn Climbers, Merkins

The Thang:

Circle up for various stations: KB swings, DB tricep extensions, Slam Ball, DB renegade rows, Jump rope, KB Goblet Squats, Sandbag clean and press, 2 cinderblocks farmer carry. The timer was one PAX running to the bottom of THWM and back up. This made for lengthy rotations so everyone was tested on each exercise. After everyone did one round, the timer became one PAX descending halfway down THWM and back up. We completed this round as well.

Mary: Russian Hammer, Hello Dolly, Heels To Heaven, Peter Parker, Parker Peter, Peter Parker Peter.

COT: Malawi run Friday/Saturday. If you can’t run, please help support this fantastic cause by donating at
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