Sunny and 70 at Mettle Forger today at noon.  2 Pax posted:  Olaf and BearGryllz

Warmup:  Alternating Cardio ( 20 reps ) and Merkins ( 10 reps ).

• Side Straddle Hops/Seal Front Straddle Hops/Goofballz,
• Regular Merkins/Wide Grip Merkins/Military Merkins

The Thang:  10yd x 10yd square course which we did laps around.  Alternating sets of Force ( w/Ruck on ) with gear and Ruck ( ruck off ) bear crawl /crawl bear L/R power drags.

• Force set definition:  hold the weight in an isometric position for a time period then do reps, then hold, etc.  Time period:  10 secs, reps:  5.  Rinse and repeat 4x.
  • 95 lb barbell – 2 man shoulder carry then alternating side press on L/R,
  • 20lb slam ball – above head hold with tricep extensions to a down/front raise
  • 80lb Spartan Bucket – front hold to good morning,
  • 25lb jerry cans ( 2 count ) to standing back row
• Power set definition:  explosive movement using strength.
  • Bear Crawl power ruck drags L/R
  • Crawl Bear power ruck drags L/R

Cooldown – 3 mins OYO miscellaneous stretching.

Prayers:  Marriages and request for strength, compassion, and empathy with our spouses.

Aye!