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:
- Little chilly this am, got warm quick…
- Q didn't want to get out of bed this am, but got there early for set up.
- Step Ups got a little moist, the higher the reps
- 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!
- 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!
- Great work men! Strong!