Metal MIL

Event Date

Dec 19, 2018

AO


5 men appeared in the gloom for a metal beatdown!

FNG = Nelis duPlessis now known as "Kruggerand"

Warmorama:

Ch?erry Pickers (CP) x 15 IC,  Wind Mills (WM) x 15 IC, Toy Soldiers (TS) x 15 ICSide Straddle Hops (SSH) x 25 IC

The Thang:

4 sets of the following:

  1.  Goblet Squat x 20  (35lb Kettle)
  2.  Plank Row x 10 each arm (25lb dumbbells)
  3.  Standing Single arm press x 15  each arm (30 or 35lb kettle)
  4.  Chest Buster x 10 press and then stretch arms completely behind head and return by chest (25lb dumbbells)

After pax completed 4 sets, we went for a about a 1/2 mile run

Mary:

  1. Mason Twists weighted – El Tigre
  2.  WWII's weighted – Surf and Turf
  3.  Weighted V-UP's 
  4.  Flutter High, medium, low, hold em
  5.  Heel Taps
  6.  Negative resistance leg lifts
  7.  Weighted Crunch

Moleskin:

  • Strong Pax showing today both in effort and numbers!  5 is a larger number for the Weds Metal workout.  
  • Thanks to Natty for bringing the metal, extra was needed today!
  • Great seeing Nelis back out!  Another strong showing by him.  
  • Evidently, Panther's late Monday night game took out a few pax at the Quarry…
  • Nelis, South African orgin, FNG, got his F3 name today:  Krugerrand.  
  • Krugerrand is a South African coin, first minted in 1967 to help market South African gold by the South African Mint.  By 1980, the Krugerrand account for 90% of the global gold coin market.
  • Strong workout by all!  
  • Come check out the metal workout, we think you might like it!
  • It's always an honor!