September 23rd, 2019 By Buffalo Bill

The weather was perfect on the morn of the first day of Fall. According to Google: “Today (September 23) sees the 2019 autumn equinox, the moment when the planet’s northern hemisphere swaps with the southern hemisphere to become the one furthest from the sun. In theory, this means that everywhere on the planet should get 12 hours of daylight and darkness on those days, although this is complicated slightly by the Earth’s atmosphere affecting the way we see sunlight.” Okay enough with the science lesson. So what does that mean for the PAX and this morning’s Mettle workout. It means today the earth is balanced, and so would be our beatdown…both upper and lower body would be pushed to the limits!

Warmarama

Mosey across the parking lot, down the steps (which we would visit later) and back up around the gradual hill to the parking lot where we started. Circle up for the following routine in cadence:

• 12 SSH
• 12 IST
• 12 CP
• 12 MC

The Thang

Mosey to the playground for 3 rounds of The Murph routine:

• 10 pullups
• 20 merkins
• 30 squats

Mosey back to the parking lot, circle up with your bell. Three rounds of the following exercises:

• 12 Squat and Press
• 12 Pull-overs
• 12 Curls
• 12 Skull Crushers
• 12 Single Arm Rows (flapjack)
• 15 LBCs with bell
• repeato three times

In preparation for the MECA Field Day on Nov. 2nd

• 1 minute of burpees, as many as you can do OYO

Mosey back to the stairs for the grand finale

• Reverse Spider Man Merkins up the long flight of stairs next to the clubhouse

No time for Mary

Announcements, prayers, break!

Always an honor to lead this great group of men!

#f3counts, F3-MECA, Highlands, Mettle, Monday Mettle

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