With the VSF planted, 16 grizzly Pax mustered on this crisp fall August morning to take on the pain from Heavy Metal and Friends. Disclaimer: we are not professionals, and if you feel you are doing something that is not safe to yourself or others, you should stop. i.e., follow the “reasonable man” rule – it seemed to pass with the lawyers, so let’s go.
WARM-UP
- Follow Money Hose around the park, and circle up for:
- SSH x 25
- Good Mornings x 15
- Mericans x 20
- Mountain Climbers x 20
THE THANG
Pax team up in pairs and then divide into two groups to tackle the following circuits, with Partner 1 working while Partner 2 conducts Mary of choice (except at noted stations):
Circuit #1:
- Mama Junk Hop Complex x 2 (2 sledge hits, jump up, in, up, and out of Mama Junk, 2 hits, jump sequence back, 2 more hits)
- Jack Webb x 7 (both partners working)
- Sled push x 2 (w/ 45 lb. plate)
- Dead-hang pull-ups x AMRAP with Chin-ups AMRAP kicker (both partners working)
- Zercher squats x 10
- Half lap around park
Circuit #2:
- Curtis P x 5 (hang clean, lunge, lunge, push press = 1 rep)
- Shoulder-to-shoulder x 15 with El Jefe or 55 lb. kettlebell (both partners working)
- Scotty Bobs x 10 (i.e., Merican, single-arm row combo)
- Heavy bag carry/pull across park
- Gun show x 20
- Half lap around park
Pax completed ~2 cycles through each circuit. Mary credited for time already served.
COT
- Good work by the Pax today — the weather definitely helped the energy level, but this was a heavy workout. Way to power through.
- Last day to order ridiculously small, form-fitting F3 Raleigh shirts is the 18th. You can get them in any color you want, as long as it’s badass black. Buy them here: http://f3.mudgear.com/F3-RALEIGH-Under-Armour-Short-Sleeve_p_117.html
- Prayers are with Flatline’s friend in need of physical therapy – if interested in helping, please see Flatline.
