April 11th, 2016 By Stoli

The pax were nine strong for heavy mettle this morning.

The Thang:

Warm up mosey around the park.

COP: SSH x 15, windmill x 15, cotton picker x 15

Legs: with kettle bells… two rounds of the following (all counts in cadence)
gobble squats x 10, lunges x 10 per leg, Apollo ohno (no weights), deadlifts x 10

3 min AMRAP – run to playground for 5 box jumps, run back to lot for 5 gobble squats with bells. repeat until 3 min is up

Chest: with bells… two rounds of the following
chest press x 15, overhead pulls x 10, stagger merkins on bell 5x per side, diamond merkin on bell x 5

2 min AMRAP – Run to playground for 5 pullups and 5 merkins non-stop for 2 min

Back: with bells… two rounds of the following
KB swings x 10, bent over rows x 10, mason twist x 10, plank DB rows x 5 each side

Run to the stairs near the pool. Run two loops with bunny hops up the stairs.

return to COT for 20 shoulder presses.

MARY: all 15 x cadence count – crunchy frog, squirm, dying cockroach, LBCs, low flutter

The Moleskin:

1. Mad t-claps for all the Pax who showed and endured the pain this morning. Special shout out to Google, who despite a nasty ankle injury during our trail run yesterday, posted. Most of us would have slept in and not posted (YHC included), so t-claps to him for showing. And Phantom! Awesome to see him this morning. He may be posting and I’m just missing him, but it was a reunion of old.

2. Awesome group of Pax this morning. From the newer Pax of Slappy, the past 1-2 year crew Google and Conchito, and the gang from the early days Pony Boy, Blacksheep, Phantom, Gulfstream, and Mr. Poppers, it was a hardworking group of men who pushed it hard until the final exercise. Thanks for grinding through it!

3. YHC admitted to Slappy that I could not make up my mind on how to arrange this workout, so we ran with it on the fly and hopefully we all built some muscle from it.

Have a great day!

Stoli

Mettle

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