June 22nd, 2015 By Gulfstream

7 men posted in the gloom this morning at Mettle, 1 was not prepared and was expecting the Murph (not mentioning names but take a guess? Bling Bling, you got it). YHC arrived and coordinated use of the parking lot with another bootcamp instructor (not F3), this is what went down:

Warm-O-Rama

Mosey around park to BB court

Karaoke around BB court

AYG up the stairs and…

CP’s x 10IC

Merkins x 10IC

Arm circles while YHC explains the workout

The Thang

All exercises OYO

Round 1:

KB Swings x 25

Curls x 25

Duck walk to cone, sprint back

Halo x 25

Squat Press x 25

Burpees x 10

Round 2:

KB Swing x 25

Pull-Overs x 25

Duck walk to cone, sprint back

Skull Crushers x 25

Round the Worlds x 25

Burpees x 10

Round 3:

KB Release Swings x 25

Sumo Squat x 25

Duck walk to cone, sprint back

Clean Press x 25

Figure 8’s x 25

Burpees x 10

Round 4:

KB Swing x 25

Curls x 25

Duck walk to cone, sprint back

Pull-Overs x 25

Racked Squat x 25

Burpees x 10

Mary

LBC x 15IC

Low Dolly x 15IC

Freddie Mercury x 15IC

Moleskin

– Its been a while since I’ve Q’ed a workout, glad to be back at it…1 down 4 more to go in the next 2 weeks.

– Bling shows and is told to grab a KB, he does and asks “Isn’t this the Murph?” Nope, you’re swinging Mettle today! Glad to have you out Bling!

– Cochito showed dressed for a workout today. When questioned about his collar he said he would sport one tomorrow due to popular demand. #nocollarmondays

– The humidity was high enough this morning for 1 pax to shed a layer…a few more weeks and Kato may have a run for his money. #skins

 

Mettle

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