6 Pax turned out for a half crossfit half F3 mettle beat down. The Thang: Warm up: press jacks 10lb dumbells, murkins, cotton pickers, imperial storm troppers, and burpies. The Arnie or actually half! With 10lb dumbells did the following sequence; 10 Turkish get ups right hand, 25 double arm swings, 10 single arm overhead […]
Author: Thorn
Mettle Monday Highlands pattern of Pullups
It was a perfect morning for a Mettle work out. We had 7 strong Pax this morning ready for anything. The work out was pretty simple but hard. Made up of Kettle Bell exercises along with pullups. murkins, and burpies. The Thang: Mosey around sports club park. Warm up with SSH 20, MC 20, Jump […]
Mettle of Pain
6 pax gathered for a humid morning of mettle and pain The Thang: Warm up: SSH 40, Murkins 20, CP 20, arm rolls, huggers, IST 20. 1ST Circuit 10 KB Goblet Squat, 2 burpies, 10 KB deadlift, 4 burpies, 10 KB Squat Press, 6 burpies, 10 KB high pull, 8 burpies, and 10 KB Cleans, […]
Mettle
Speed Track Time
Mettle Monday
The Thang A perfect morning for a Beat Down. 9 PAX joined in for an epic Mettle pain station beat down. The Workout Warm up 25 SSH, 25 MC, and 25 Half Burpies Is it a half burpie or is it a squat thrust. I will need to research. Carry kettle bell or dumbell through entire work […]
Very Wet Saturday Beat down
The Thang 12 pax showed up for what started to be a monsoon of sorts. A few mentioned the thoughts of turning around and heading home. However it didn’t happen and that is one of the many reasons I am so glad to have found F3. The Workout Warm up with 20 side straddle hops, […]
Mettle work out
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 […]
Kettle Bell beat down
The Thang: Participants started out with a nice easy run and warm up. Then the fun started! Started with 10 gauntlet squat withKB, 1 pull up. Run back to kettle bell station 10 double arm swings and 2 pullups. 10 single arm overhead press each arm and 3 pullups. 20 kb curls and followed by […]
Hill interval sprint
Participants made their way to track for some hill interval sprints. workout started with 4 50 meter spints 50% then 80-100% last 25 meters. (3)100 meter sprints 50% first 1/2 last half 80-100% next was (2) 200 meter sprints it went 25% till first turn then 50% till midway in turn then 80-100% last 100 […]