When YHC Q’d Heavy Metal a few weeks back, I had to improvise a rather unusual workout for HM due to the unexpected lack of access to all our weights. With all our gear available this morning (save for Mama Junk being sequestered by some strange contraption), YHC promised and 11 PAX delivered on a traditional, back-to-basics Heavy Metal workout.
Warmup
- Mountain Climbers x 30
- SSHs x 30
- Merkins x 20
- Windmills x 15
- One lap around the park
The Thang
Partner up (size does not matter), then each team rotated twice through all of the stations:
1. Partner #1 does kettle ball swings while partner #2 does dumbbell curls, then continue switching
2. Pull-ups
3. Medicine ball toss over the backstop
4. Partner #1 – triceps extensions while partner #2 does 21s (or 15s :), keep switching
5. Partner #1 – bent over rows with the heavy bar (bit of mumble-chatter here) while partner #2 – shoulder press, and keep switching
6. Run a lap around the park (timekeeper for rotating stations)
Mary
YHC sometimes gets a little bored with stationary mary, so I started off following a loose definition of that term with …
- PAX all lined up next to the volleyball net — 5 burpees, bear crawl to backstop, crab walk back to net, and another 5 burpees
Then circle up for:
- LBCs x 30
- Heels to Heaven x 25
- Merkins x 25
COT
Name-o-rama
Announcement: Weekend Crick celebrating one-year anniversary this Saturday, 0700 at Brier Creek.
No spoken prayer requests this morning
Thanks to Tiger Beat for taking us out with some fine words and then the Serenity Prayer.
It was a pleasure to lead such a fine group of men this beautiful morning; thank you for the opportunity. Thank you also to the honorable Money Hose, who made the gear available even as he was unable to partake this morning. Hope we were quiet enough so as not to wake the family (YHC is jealous, as at that age each of his 2.0s would surely have had the whole family awake already, even without any meatheads bouncing equipment around).
