With the VSF planted and Mama Junk lying in wait, 16 Heavy Metal men gathered in the darkness of Roanoke Park to begin a Thursday morning of pain.

The Thang:

Warm-up:

  • Jog around park
  • SSH x 25
  • Good Mornings / Windmills x ~8 #Qfail
  • Good Mornings x 15
  • Mountain Climbers x 25

Form teams of 3 (one team of 4) to tackle 5 pain stations, with 5 minutes as many rounds as possible at each station, along with 1 minute to rotate:

STATION 1:

  • Mama Junk flips x 3
  • Mericans (strict form – chest to ground, lock elbows) x AMRAP
  • Mountain Climbers

STATION 2:

  • Curtis P x 5
  • Bear Crawl x 30 yds out, Crab Walk back
  • Cinder Block Merkins (go below parallel) x AMRAP

STATION 3:

  • Heavy Bag Carry to Aycock and back
  • Hello Dolly x AMRAP

NOTE: If at any point in the workout the Heavy Bag touches the ground, ALL Pax owe 30 burpees each

STATION 4:

  • Pull-ups (dead hang, strict form) x AMRAP
  • Plank (high) while partner completes pull-ups

STATION 5:

  • Medicine Ball toss over Backstop x 5
  • KB Swings x AMRAP
  • Box Jumps x AMRAP

Put Heavy Bag down (no burpees incurred) and circle up for some Mary:

  • Russian Hammers x 26
  • LBC x 19
  • 6″ Leg Hold x 3 count around circle

COT

Moleskin:

  • Mule Part Deaux is on October 5, starting at Pullen.  Be there.
  • Several Pax wanted it noted that we did NOT complete any arm circles during today’s workout due to the fact that Sir Fazio decided to attend the “other guy’s” Thursday workout. #notfunctionalanyway

 

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