May 20th, 2019 By Sparky

As a dedicated Q and to keep the crowds happy, YHC sat down last night and spent some time planning out this morning’s beat down. Unlike most Monday mornings, I only hit the snooze twice and popped out of the fart sack right on time. I arrived at mettle with time to spare for some stretching and pre-workout warm-up. So 5:25 rolls around, no pax, not to worry surely everyone will roll in by 5:30. It’s start time and still no pax. It looks like it will just be me today! No disclaimer was necessary. Things started with a couple of warm-up laps.

Warmarama 

Ran 6 laps (around playground, basketball courts, gym, etc)

The Thang

Mosey to playground

• Pull-ups x 10
• Squat Thrusters x 20
• Calf Raises x 30
• Repeato for 3 sets

Mosey to picnic shelter

• Decline Merkins x 10
• Bent-over Rows x 20
• Curls x 30
• Repeato for 3 sets

Mosey to stairs (beside gym)

• Man Makers x 5
• Run to top of stairs for 10 Diamond Merkins/return
• Sumo Squats x 10
• Run to top of stairs for 10 Wide Merkins/return
• 15 Skull Crushers x 15
• Run to top of stairs for 10 Hand Release Merkins/return
• Shoulder Press x 20
• Run to top of stairs for 10 Chuck Norris Merkins/return
• Repeato for 2 sets

Mary

All AMRAP and OYO

• LBCs
• Low Flutter
• Low Dolly
• W

Mole Skin

• Congrats to all of those that completed Time Lapse this past weekend. Great Job!
• Hopefully Mettle will be back on track next week, it was rather lonely this morning.
• Have a great week!

 

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