We picked things up and put them down…

We picked things up and put them down…

8 MEN embraced the Gloom of Ballantyne to start the week off right by moving some heavy metal.

No FNGs so quick disclaimer was given and off we went.

Clearly YHC hasn’t been to Foxhole in a while – couldn’t find the playground – it had been moved. Finally found the playground with the help of the regulars.

Warm-up.

Around the world x 5 in both directions
Figure 8 x 5 in both directions
Good Mornings x 10
Prying Goblet Squats x 5
Halo’s x 5 in both directions

all pax warmed up and ready.

The Thang:

Channeling YHC’s inner Pavel – we did ladders and pull-ups. Angry Man music provided by YHC.

1 C&P (clean and press) (R&L)
1 Pull-up
2 C&P (R&L)
2 Pull-ups
3 C&P (R&L)
3 Pull-ups
4 C&P (R&L)
4 Pull-ups

5 deep goblet squats

Rinse and repeat for a total of 5 complete ladders = 100 C&Ps and 50 pull-ups

Then the finisher:

10 minutes of swings and/or snatches – your choice – working at 60 – 70 % capacity

2 TGUs per side

Mosey to parking lot for a little KB instruction

Side Press
Pistols

Finished

distance covered – just over 0.0

NMM

Great Crew today – thanks Chanel for the chance to Q – really enjoyed starting the week with this workout. Welcome Site FNG Dear Abby trying out his new bell. Keep coming back.

C&P is a great exercise to load up some weight and get stronger.

Also, YHC was reminded that while Korn is good angry man music – to the Hate Hates, its still older music, when Dear Abby said one Korn song was one of his favorites when he was in elementary or middle school…Point take YHC is old and was also the WD of the workout…ouch.

C&P ladders aren’t complete smokers but will make you stronger and definitely give the arms and shoulders a workout. Adding in the pull-ups then finishing off with the 10 minutes did make it more of a smoker than YHC originally intended – but everyone was crushing the ladders this am and we got thru them fast than expected. Solid work.

Some notables – Brown providing guidance on the hip hinge for the swing by comparing it to how he picked up women during spring break (you will need to ask him for more details). Chanel and Mighty Might both crushing the ladders pushing 60lbs today. Solid work brothers. Chippy – cobains for making fun of the 35lb KB once YHC found out you had back problems. Solid work. Dear Abby and Fire Hazard were doing great and learning the proper form on the swings, snatches and C&Ps. Madam was all business crushing this workout in typical MT fashion.

Enjoy working out with this solid KB crew. Thanks for the opportunity to lead – it was a privilege. And YHC is still looking for a softer place to do TGU’s – unless its a yoga mat there isn’t one.

Thanks again brothers.

Announcements:

Sign up for Golf – Brown is prize Q and sounds like we are hooked up

Pay for Mudrun sundries

Chanel has lined up some solid Qs for the next month or so – great chance to learn some new moves with the KB and get better at the ones you already know – come on out. Its a great AO.

Thats all YHC has – shout out if anything was missed.

Champagne Out.