November 12th, 2018 By Poutine

8 PAX showed up for Mettle on a beautiful 37F that felt more like 73F shortly after warmarama.  Despite some earlier rumors by @ambassador that it was 37F and raining, the PAX still showed up and luckily @ambassador rain sighting was mostly from sprinkler system.  Disclaimer was given by YHC and a mosey began from parking lot to bottom of Sports Club stairs.

WARMARAMA:

• People’s chair with overhead air press x 15, then x 10 left leg, x 10 right leg
• Mosey thru park by basketball and Bocce courts and back to parking
• Motivator 7-6-5-4-3-2-1
• Prisoner squats x 10
• Inch worm x 5
• Michael Phelps x 15

THE THANG:

SET #1

• KB plank walk – one side of parking lot to the other
• Doomsday clock – squat hold to overhead press x 51 (Saints score against Bengals)
• KB plant walk – back to starting position
• Doomsday clock – squat hold to overhead press x 51
• Partner 1 performs Power Roll + Chest Extension while PAX #2 runs to top of the hill and performs 5 air squats then run/walk/crawl back to starting position.  Partner switch exercise and repeat x 2.

SET #2

• KB forward bear crawl – one side of parking lot to the other
• Doomsday clock – plank hold to Merkins x 51
• KB backward bear crawl back to starting position
• Doomsday clock – plank hold to Merkins x 51
• Side Shuffle + Overhead Press across parking lot. 10 count rest
• Doomsday clock standing tricep skull crushers x 51
• Side Shuffle back to starting position. 10 count rest.
• Doomsday sumo squat hold + bicep curl x 51

SET #3

• KB side lunge + upright row across parking lot
• Doomsday clock – KB Mason twist x 51
• KB side lunge + upright row back to starting position
• Doomsday clock – KB swing x 51
• Power plank on curb x 15
• Tricep dip on curb x 15

MARRY:

• KB Poutine low flutters x 10
• KB Poutine scissors x 10
• KB Poutine box cutters x 10
• KB Poutine low dollies x 10
• Plank position Slam Ball roll – Doomsday Clock x 51

COT & BOM:

• Great work today gentlemen!  Great to see @thorn back after a few weeks of travel and great to see @avalanche on back to back week.  One more week and we’ll officially call him a “regular”.
• Thank you for the revival of Mettle!  Let’s fill up the Sign Up Genius sheet and continue to grow our attendance.  Last but not least, special thank you to our Mettle regulars @ambassador, @blacksheep, @slappy, @sparky, @phantom. YHC’s favorite workout day of the week!
• Thanks to @ambassador for providing good news and update on @koolaid.  Great to hear that the power of prayers are working!  Let’s keep it up!
• Speed for Need Santa Scramble 5K is next Saturday Nov 17th at 2:00 pm.  Great cause and great experience!
• Have a fantastic week!

Always a pleasure and honor to lead the PAX!

 

 

 

 

 

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