- QIC: Bear Grylls
- When: 11/20/2020
- Pax: Bear Grylls, Fishsticks
- Posted In: Mettle Forger
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
TClap |
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