Heavy Metal Heavy Reps

WHEN:  5 February 2018


QIC: Parrot Head

PAX: Gravity, Mr T, Mayhem, Deputy Dawg, Flight Nurse, Hahvad, LETC, Pony Express, Blue Steel

A chilly day greeted the PAX as they came to push each other in the gloom.  So, a warm up was needed to get the blood moving.

IW x 25
Cotton Pickers x 25

THE THANG:  Mosey over to the parking lot beside the tennis court.  Partner up.  Perform 2 exercises per team, with 50 reps per exercise.  Each partner will complete one of the prescribed exercises, and switch.  Plank if you have to wait for your partner to finish.

Wall Jumps

Lawn Mower Pulls (50 per arm)
Shoulder Press (Count 1 rep for both sides)

Copperhead Squats

Lunges (25 per leg).
Kettlebell Swings

Hand Release Merkins
High Pulls

MARY: Hello Dolly x 25
Freddy Mercury x 25


Prayers for Mayhem’s friends wife,  who is battling cancer.
Prayers for Gravity’s friend, to learn to be third.

Today’s workout was all about high volume, and keeping form when you get fatigued.  It’s easy to do 10 wall jumps, but when you approach 50, you have to really pay attention.  Form over speed was key to this workout.
T-claps to Flight Nurse, who did a little EC, using a kettlebell while lunging.
Pony Express said the air was getting a little thinner at the end of the workout.
Thanks to Gravity for providing us with some pump up tunes.
Thanks for letting me lead.  As always, it was a pleasure.


Parrot Head



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