With the shovel flag planted, yet another Heavy Metal regular (Velvet) over at Laurel Hills schooling the Dawn Patrol boys as Q, and 15 Pax ready to rumble, another edition of Heavy Metal was launched.

The Warm-up

  • Jog around the park
  • SSH x 20
  • Mountain Climbers x 20
  • Sir Fazio Arm Circles x 8, Reverse x 8
  • Good Mornings x 10

The Thang (The Orange Line and The Yellow Line)

Pax partner up and break into two equal-sized groups, each group assigned to a line of pain – one marked with orange cones and the other with yellow cones. Pax are to complete assigned reps at each station, rotating through stations as quickly as possible until time is called halfway through the workout, at which point the Pax switch lines. Random calls for 10 burpee star jumps OYO (#crowdpleaser) to be inserted at various points in the workout.

Orange Line

  • Station #1: Strict form pull-ups x 10, utilize partner for spotting; flapjack
  • Station #2: Partner 1 – El Jefe border run with sandbag to stop sign and back, Partner 2 – flutter kicks; flapjack
  • Station #3: Partner 1 – Big 21’s, Partner 2 – EZ curl tri extensions; flapjack
  • Station #4: Partner 1 – 55 lb. kettlebell swings x 15, Partner 2 – Heavy Pipe Zercher squats x 10; flapjack
  • Station #5: Partner 1 – Mama Junk sledge hammer slams x 10, Partner 2 – Merkins x AMRAP; flapjack
  • Reverse bear crawl up the hill to the sidewalk (#crowdpleaser)
  • Run around side of park to Station #1 to continue rounds

Yellow Line

  • Station #1: Strict form pull-ups x 10, utilize partner for spotting; flapjack
  • Station #2: Partner 1 – Sears Bar Hang Cleans x 10, Partner 2 – Medicine Ball Merkins x AMRAP; flapjack
  • Station #3: Cinder Block Sumo Squat Side Lunges x 30 yards (#crowdpleaser)
  • Station #4: Sandbag Merkins x AMRAP, 2 sets each partner
  • Station #5: Gun Show Lunge Walks x 30 yards
  • Reverse bear crawl up the hill to the sidewalk (#crowdpleaser)
  • Run around side of park to Station #1 to continue rounds

Burpee star jumps x 10 OYO called 4 times at varying intervals.

Mary

  • Burpee star jumps x 10 OYO

COT

  • YHC regrets to inform you that after rising from the ashes last week, El Jefe has once again been shot. Mr. Rogers has requested to rename El Jefe as “Tony Montana” as half his face is now gone.
  • Hush Puppy is looking for golfers to round out a foursome (and create new foursomes) for the benefit of the American Cancer Society in honor of his three family members fighting the battle right now. Tournament is late September and contact Hush Puppy for details.
  • Mule sign-ups are on the F3 Raleigh page
  • Mud Run slots are still available
  • Great close out by Orwell

OUT

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