11/13/2020 – Mettle Forger at Turner Field

Shoulders.  What’s on yours?

Weight endurance timed workout mixing different types of equipment.

Equipment:

  • BattleRopes, Dumbells, Bodyweight.

Warmup:

  • Parking Lot Mosey
  • 3 Rounds of 5 reps each in cadence:
    • Diamond/Regular/Wide Merkins,
    • Close/Regular/Sumo Squats

The Thang:

  • 3 rounds of these flight of 6 exercises in superset fashion:
    • 1st round:  30 secs,
    • 2nd round:  45 secs,
    • 3rd round:  60 secs
Flight
1 2 3
Battle Ropes Painter SS Hop Sd/Sd Fly
Dumbell UpRowPress Flipper/Open Side Fly/Frt Raise

Burnout:

  • 10 reps each followed by 1 minute of rest:
    • Mac Tar Jai,
    • A-frame shoulder merkins,
    • Plank swimmer vinyasa

Cooldown:

  • Dynamic arm huggers,
  • Forward/backward arm circles,
  • Shoulder stretch

Prayers:

  • Reduce Covid Spread,
  • Wisdom for doctors, scientists, and researchers to finalize a covid vaccine,
  • Healthy Holidaze,
  • All Men in Journey groups so they can recognize hindrances in their lives and allow Jesus to be present.

 

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