March 7th, 2016 By Thorn

3 Pax gathered with a visit from Skywalker cruise runners on what is hopefully one of the last cold mornings of the Spring.

The Thang:

Warm Up

side straddle hop, mountain climbers, burpies, peter parkers.

2 short sprints down and back 40 yards

Kettle Bell goblet squat 10 in cadence followed up with short mosey and 1 pull up. KB double arm swing 2 pullups. KB clean and press 3 pull ups. KB lunges each leg and 4 pull ups. KB bent rows and 5 pull ups. KB curls and 6 murkins. KB single arm overhead press and 7 military style murkins. KB over head tricep press and 8 wide stance murkins. KB squat thrusts and 9 prison style murkins. KB high pulls and 10 staggered arm murkins. Each kettle Bell exercise varied to 10-15 reps.  The repeato back down repeating each KB exercise with same varied murkins except we added one set of dive bombers YEAH!!! We also repeated instead of pull ups we went to chin ups 5-4-3-2-1. That felt great in between the over head presses and bicep curls. Finish with 10 more murkins.

Moleskin                                                                                                                                                    Thanks for coming out Stoli it was good seeing you. He brought the weight today 40’s. It been awhile since I have seen that kind of weight thrown around at mettle. I look forward to your Q next Monday. Also it was nice of the PAX from Sky walker to stop by during their run. Chopper you are welcome anytime to come over to mettle. I want to see the BIG BOY!!! Kettle Bells brought out. Slappy you were called out today.  I will let you borrow my 30lb next week. Great Workout Today Guys. We are looking for more F3 brothers. Kettle Bells is a good full body work out to start the week. It will give you guys a nice change of pace from running work out and boot camps.

Highlands