“O Mettle Brothers Where Art Thou?”

4 men met in the warm 65 degree temperatures to get stronger.

#disclaimer was given and the men headed out for a slow mosey with high knees mixed in around the circle.


  • SSHs x15
  • Mountain Climbers x15
  • Cotton Pickers x15

The Thang:

  • 20 Single-Arm O/H KB Presses (each arm)
  • 20 Curls
  • 20 KB Lawnmowers (each arm)
  • 20 Goblet Squats
  • 20 KB Triceps Extensions

Backward Run to back of parking lot

  • 10 Hand Release Mericans / Sprint Back Kettle Bells

Repeat the above with 18, 16….4, 2

Finish last set with 2 Hurpees (Hand Release Burpees)


  • Men thanks for coming out this morning and let me led you through a little KB workout.  As Poutine, mentioned on slack we missed some Mettle Regulars and hope to see you out there soon.
  • Next Q Source Meetings (13 April)
  • I Love My City Weekend Challenge (26-28 April) – We’ve got AOs signing up already. More information here.
  • Comanche Savage Race (19 May) – More information
  • If you haven’t already, like F3 MECA’s NEW FACEBOOK PAGE.
  • Also, F3 Nation mentioned that they were opening up their Slack channel to all of the PAX in the Nation. Here are the sign-ups for main channels of communication for F3 MECA: