November 25th, 2019 By Gamma

11 ditched the warmth, SSHs, running and most of the mumblechatter to get stronger at Highlands Mettle. It went something like this:

#disclaimer
Warm-up
Mountain Climbers x20
Air Squats x10
Mericans x10

Main Event
Part 1
Three rounds of three sets of two exercises, done continuously:
10 Curls, 10 Triceps Extensions, 10 Curls, 10 Triceps Extensions, 10 Curls, 10 Triceps Extentions
Same thing with Overhead Presses and Bent-over Rows, then Single Arm Chest Presses and Lawn Mowers
Repeat all three rounds, but with five sets of five reps each

Part 2
2 Crossover Burpees
4 Thrusters, 2 Crossover Burpees
6 Clean/Presses, 4 Thrusters, 2 Crossover Burpees
8 Pullover Sit-Ups, 6 Clean/Presses, 4 Thrusters, 2 Crossover Burpees
10 Staggered Mericans, 8 Pullover Sit-Ups, 6 Clean/Presses, 4 Thrusters, 2 Crossover Burpees
12 Halos, 10 Staggered Mericans, 8 Pullover Sit-Ups, 6 Clean/Presses, 4 Thrusters, 2 Crossover Burpees
14 Side Triceps Push-Ups, 12 Halos, 10 Staggered Mericans, 8 Pullover Sit-Ups, 6 Clean/Presses, 4 Thrusters, 2 Crossover Burpees

Extra Credit
Repeat Part 1 exercises, three sets of 10 reps

Mary (with the Murph crowd)
LBCs x20
Flutter Kicks x25

COT (Powerball, with a strong message of being thankful)

Moleskin
1. Thanks for allowing me back #northof85 and for the opportunity to lead. Mettle is clearly still going strong after all these years, with lots of new faces, and some funky looking kettlebells. I think one even had a built-in radio.

2. Along with Powerball’s message, I am forever thankful to Gump for introducing me to F3 seven years ago.

3. Strong work by all. I’ll take the lack of chatter and Blacksheep’s “awww shit” as good signs.

4. I see the Highland Creek security guys are still at the top of their game.

5. Time Laps team is forming….with at least one signed up so far. Look out for more details on The Gremlin as well.

Cheers!
Gamma

Highlands, Mettle

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