May 16th, 2016 By Stoli

The Pax were 10 strong for a cool, refreshing morning of Mettle. A lot of workout options today for MECA, so we made sure to make this workout worthwhile.

The Thang:

Mosey lap around the park

COP: SSH X 15, Windmill x 10, Mtn climber x 15

Warm up 5 cadence count for each of the following: goblet squat, deadlifts, shoulder press, bent over rows, KB swings

Perform each exercise from the warm up in individuals reps of 15, 10 and 5, with a selected ab exercise of 5, 10, 15 reps in between each set. (crunchy frog, LBCs, dying cockroach, mason, twist, squirm)

i.e. 15 goblet squats, 5 crunchy frogs, 10 goblet squats, 10 crunchy frogs, 5 goblet squats, 15 crunchy frogs. repeato through each of the above exercises and ab exercises.

AMRAP – 15 goblet squats, run to pull up bars for 15 reps, back to parking lot for 10 goblet squats, back to pull ups for 10 pull up, back to lot for 5 goblet squats, back to 5 pull ups, back to lot for 15 KB swings, run up the lot to 15 merkins, back down the lot to 10 KB swings, back up for 10 merkins, back down for 5, back up for 5, back down for 15 shoulder press, run to pull ups for 15, (you get the picture). 10 minute running clock.

MARY:

reverse crunch x 15, low flutter x 15, low dolly x 15.

The Moleskin:

1. The temps this morning dipped under 50 degrees, so Conchito sported the cold gear, including the famous black winter hat. If he’s not in full Conchito-cold gear, I may not recognize him.
2. T-claps to FNGs Sean and Dave for another post. We need to name these guys.
3. It’s getting harder to Q mettle and make it painful, because Thorn Q’s a lot and pulls out ridiculous combinations that I often think are close to impossible. Thanks, Thorn. And it wasn’t hard enough because Charmin and Mr. Poppers had an entire baseball conversation there in the beginning.
4. Proud to be in double digits this morning given all the MECA workout options today. Great group and a privilege to workout with you all.
5. Always great to see our Skybrook brothers, Phantom and Blacksheep, make it over (it’s a long 4 min drive when I go over there)

Have a great day.

Stoli

Mettle

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