11/20/2020 – Mettle Forger – *POWER*

A power workout is one where strength is used at high velocity.

Warmup – 10 each of:

  • Parking Lot Mosey,
  • Morrocan Nightclubs,
  • Low slow squat jumps,
  • Merkin Side Planks

The Thang – a superset of two exercises for 3 rounds at 30 secs, 45 secs and 1 minute.

Round 1 Round 2 Round 3 Round 4
Exercise Half Squat Shldr Press Launch Spartan Cake Crunch Throw Full Squat SandKettle Launch Half Squate SB Rev Launch
Weight 50 lb sandbag 40 lb sandcake 40 lb kettlebell 20 lb sandbag
SuperSet Crab Toe Touch Burpees Wrestler Sitout Bombjacks

Announcements:

  • F3 Christmas Party,
  • Sugar Daddy Mount Mitchell Ruck Event,
  • Thanksgiving Convergence

Prayers/Praises:

  • Guidance for siblings in life recovery,
  • Guidance and Wisdom for Scientists, Doctors, and Researchers finding a cure and vaccine for Covid19
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