The VSF was planted and 9 men of Highlands posted for a cool mettle beatdown that was designed to be a #crowdpleaser
Warm-O-Rama
Mosey around park, sprint up the steps
Circle Up for :
SSH x 15IC
Bobby Hurley’s x 15IC
Merkins x 15IC
The Thang
Swings x 50
Pull-Overs x 40
Clean/Press x 30 (15 each arm)
Flutter Press x 20
Squat Press x 10
…and right back up
Swings x 10
Pull-Overs x 40
Clean/Press x 30 (15 each arm)
Flutter Press x 40
Squat Press x 50 #crowdpleaser
YHC reached into the truck bed and pulled out the 60# GORUCK sandbag and explained the next round of exercises…
Each pax would perform 15 squats under the 60# sandbag while the other pax performed AMRAP of the following:
Halo
Single Arm Swing
Round the World
Bicep Curls
Lawn Mowers
Sumo Squats
Skull Crushers
High Pulls
Derby Double Taps (WWII sit-ups with a KB tap on the back and front side of the movement)
You may thank derby for this exercise as it was an audible called by YHC after he complained about the sequence of exercises. He would’ve preferred the High Pulls after the Sumo Squats, YHC explained that this was on purpose as we prefer to practice muscle confusion in these parts.
Mosey around park…
reverse spiderman push-ups on clubhouse steps
Mary
LBC x 15IC
Peter Parker x 15IC
Moleskin
– Great work men. Everyone had to push themselves to finish all reps; Thanks for having me as your Q
– @Stoli I’ve never tried Mettle with a dumbbell, seemed a bit awkward at times, great job adjusting
– @Derby Swinging that 50# bell is not joke, especially getting to the higher reps, takes determination to push through…and thanks for the inspiration for the #DerbyDoubleTap
– @RedRider Great showing this Red Rider! We truly hope to see out more often, but take your time an heal properly.