July 12th, 2021 By Powerball

YHC noticed the Highlands Mettle SUG was empty late-Sunday.  All it took was one digital feeler on Slack and responses by @Poutine and @ManDown (plus @Candy) to recognize there would be PAX in attendance.  Some conspiring occurred between @Poutine and YHC and a preblast was posted. In total, nine PAX chose to open their week with some work and sweat.

A mild disclaimer was provided. Mosey around the clubhouse circle and back to…

WARMARAMA – Powerball

Side-Straddle Hops, Imperial Storm Troopers, Weed-Pickers, Windmill, Toy Soldiers, & Mountain Climbers.

THE THANG, PART I – Powerball

The emphasis was on anaerobic exercise and to limit the down-time as much as possible with a 7-11-22 circuit.  Each circuit contained two kettlebell exercises (11 & 22) and one without (7).  The goal was to attempt to get as many cycles as possible within an 8 minute timeframe.

Circuit #1:

7 Merkins, 11 Thrusters, 22 KB Swings

Circuit #2:

7 Carolina Dry-Docks, 11 Upright Rows, 22 KB Curls

Slow mosey to the clubhouse circle and back after each circuit.

THE THANG, PART II – Poutine

Enter Canada.  Partner up and each exercise pair has three sets, with the counter completing reps of 10, 8, and 6.

Pull-ups in the playground as the counter, Crossfit sit-ups with coupon

V-Ups in the playground as the counter, Halos plus overhead press with coupon

Plank-ups as the counter, Skull crushers with coupon

No time for MARY, quick hamstring stretch.

CLOSING PRAYER

MOLESKIN

• @Poutine was in charge of coffee, music, and powerwashing the parking lot.  Batting .333 still gets you in the Hall of Fame.  I was in charge of telling @Poutine what he was in charge of.
• This Friday is the Skywalker Six-Year Anniversary, led by Master Q @Greeter.  No Highlands Cardio.
• The Bujold Touring Company has postponed the Highlands Group until August 20th.  More to come on Slack.
• As we enter the week let’s take a positive mindset of what we GET to do, rather than what we HAVE to do.
• It’s always an honor to lead, thanks for joining P-Squared this AM.

Iron Sharpens Iron.

Powerball

Backblast, Highlands, Mettle

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