April 4th, 2016 By Thorn

The Thang

A perfect morning for a Beat Down. 9 PAX joined in for an epic Mettle pain station beat down.

The Workout

Warm up 25 SSH, 25 MC, and 25 Half Burpies Is it a half burpie or is it a squat thrust. I will need to research.

Carry kettle bell or dumbell through entire work out.

Station 1 Playground. Pullups 5-6-7 reps. each set followed up by 10 murkins 3x, Goblet squat 10 reps 3 x.

Station 2 Basketball court. Lunge walks with KB over head one way. Bear crawl back to start. Then Sprint back to KB. 3X

Station 3 Stairs. Double arm KB swing, Walk up stairs over head pressing KB, Finish at top with  2 arm curl. Run back to beginning repeat 3x

Station 4 back to warm up start 10 burpies

Station 1 Playground. 5 chin ups, 10 durkins, 10 step ups with over head KB press

Station 2 basketball court. walk lunges with KB, crab walk. then sprint back to KB.

Station 3 stairs. Single Arm alternating KB swing 10 reps each arm Finish with Run back to Mary

Mary 10 Plank Jacks

The Mole Skin

Kuddos to Gulf Stream showing up with ruck sack. Started at 4:30 nice work. Thanks to Ambassador helping Mr Popper out with a dumbbell. I don’t think the 5 would have gotten it done. Stoli Im glad you made it. This work out was for you MY MAN!

Thank you to the Pax that made it out this morning. It was a great turn out today and a pleasure to Q.

Highlands

---