Cinders and Metallica

AO: The Grindstone

When: 06/19/2019

QIC: Inseam

PAX (3): Sculley, Breakfast Club, and Inseam


Another morning threated by rain, could that be why the numbers are so low? Oh well, it was a beautiful morning to get better! YHC drove around looking for a good place to execute this morning’s BD…looking like a lost FNG, my bad Sculley, didn’t mean to get your hopes up.


Short mosey to the base of the long parking lot where we triangled up and did the following:

  • SSH – 15 IC
  • Toy Soldiers – 10 IC
  • Sun Gods (both directions) – OYO

The Thang:

Get speaker, start tunes, grab cinders, get to work!

We performed four sets of 7 minutes on 1 minute off. During each 7 minute cycle we performed the given exercise 25 times then ran to the end of the parking lot and back, where we performed 25 more before running again. We continued in this manner until the 7 minute timer went off. After a quick (mandatory) 1 minute break, we moved on to the next cycle of 7 minutes.

  • First – Squat Thrusters (with cinder)
  • Second – Curls (with cinder)
  • Third – Bent Over Row (with cinder)
  • Forth – Man Makers (with cinder) – audible down from 25 to 15 reps then run

To the surprise of YHC, we actually got in 2 miles of running this morning! Not bad for a cinder beatdown.

During final mandatory rest time, we loaded the cinders up and started our slow mosey back to the flag for 6 minutes of Mary, going around the triangle.


Pray for safe travels for Breakfast Club and his family while on vacation and that we reach all the sad clowns.

Naked-Man Moleskin:

Metallica might be the greatest band of all time. Why wasn’t the playlist 100% Metallica?

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