Metal 10

Event Date

Nov 07, 2018

AO


3 Men appeared in the gloom for a metal workout that consisted of 10 Exercises, thus the Metal 10.

 

Warmorama:

Run around the parking lot twice, Windmills x 15 IC, CP x 15 IC, SSH x 25 IC, Merkins x 10 IC

The Thang: 

2 rounds of the following sets with 10 reps of each exercise.  After the second round was completed of each set, the pax completed the run listed below the set.

Set 1:

  • Goblet Squats with Kettlebell
  • Kettlebell Cleans 
  • Farmers' Walk

After 2nd set, pax ran around the parking lot

Set 2:

  • Bent-Over Rows
  • Two Arm Stiff Legged Deadlifts
  • One Arm Kettlebell Swing

After 2nd set, pax ran around the parking lot

Set 3:

  • Bench Press with Kettlebells
  • Cross  Body Hammer Curls
  • Step Ups with Kettlebells
  • Dumbbell Scaption

After 2nd set, pax did a 1 mile run

Moleskin:

  1.  Little chilly this am, got warm quick…
  2.  Q didn't want to get out of bed this am, but got there early for set up.
  3.  Step Ups got a little moist, the higher the reps
  4.  Summary of Natty's and the Q's half marathon ensued, followed up by a presentation of a CSAUP event, 1/2 marathon, coming up in March, the Craft Beer Marathon.  Details can be found at:  https://runsignup.com/Race/NC/Charlotte/CraftBeerHalfMarathon.  It boasts the most swag of any other half marathon in the area!  

    ·      Long Sleeve Shirt

    ·      Custom Bibs with your name on it

    ·      Coaster Finisher Medals (do this race 4 times and you’ll have a set of coasters)

    ·      Pint Glasses for all Half Marathon participants only

    ·      Can/bottle Koozies for all Half Marathon participants only

    Slogan for Race:  Run Local, Drink Local!

  5.  Be on the lookout for a fundraiser that a couple of our own F3 Brothers are sponsoring.  Oktoberfest and Natty are helping out a local tennis fundraiser in honor of a great friend, neighbor and dad, Mark Friday.  The event is on the first weekend in December, details to follow.  Let's see what we can do as a pax to help out our F3 brothers with this cause!
  6.  Great work men! Strong!