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F3 MeCa | April 18, 2021

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27F Mettle was COLD and Hard!

  • When: 02/08/21
  • QIC: Snowsuit
  • The PAX: Poutine, Shazam, Illuminati, ManDown, Snowsuit


It’s been a while since YHC Q’d a Monday Mettle! It was 27F and the mettle felt so COLD it was hard to get going. But we pushed on and 5 PAX got to work in the gloom at the Highland Creek Sports Center parking lot. Since YHC was the Q, he demonstrated how to grunt and moan using the proper form. Form is so important you know, especially when you are swinging kettlebells around at 5:30am and it’s 27F outside. After a brief disclaimer, we got busy.

WARMARAMA
SSH x19
Penny Picker x15
IST x15
Windmill x10
Merkin x15

The Thang
20 KB Thrusters
20 KB Bent over rows (each leg)
20 KB Curls
20 KB Squats
20 KB Tricep Extensions
20 KB Swings
20 KB Chest Press
Complete 3 sets of all the above.

When all was said-and-done, Pax completed 60 of each exercise, and a total of 420 reps with the kettlebell. Good job men!

We then performed 5 sets of the following:
5 Merkins
5 Plank jacks
5 KB Squats

For those running, we ran down to the island and back, while the others held plank until their return.

Then we finished time off with
20 KB Squat Thrusters
3 Sets, decreasing the count by 5 on each set.

Mary
Low Flutters, IC (x15)
LBC, IC (x15)
The W, IC (x15)
Plank

COT: We prayed for Shazam and Joshua (foster child they are looking to adopt) and for his healing and need for a liver transplant. We also prayed for everyone to be better Fathers, Sons, brothers, neighbors, and husbands.

Moleskin: YHC really enjoyed lifting some mettle with you fine men today. At one point near the end, YHC was encouraging PAX to keep good form and finish strong (while really, YHC was trying to catch his breath and allow O2 to get to his exhausted muscles).  I really enjoyed getting back to the gloom with my brothers! 

Snowsuit

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