Category: Mettle Forger

12/11/2020 Mettle Forger Mixed Obstacle Course

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6 Posted for a mixed obstacle course/sandbag/kettlebell and other various accessories to support.  Fence hops in between each station.  Sunny day with temps in the 60’s.  500 calories torched!

Warmup:

  • 10 each at various speeds of  Side Straddle Hops, Honey Mooners, and Front Straddle Hop Seal Jacks.

The Thang: 

  • The pax received the assignment8 alternating stations on the field and parking lot with 3 exercises each with various equipment including fence hops in a rotating fashion.
Field Reps Lot Reps
Bucket Carry to fence
20lb SB American Hammer 20
Low Platform – calf raises 20
Fence Hop
Lunge Slam Throw – Mid Field
10 Burpees 10
20 Flutters 20
Fence Hop
Pullups/20 sec hang 10
35lb SB Curls 10
Mid Platform – step ups 20
Fence Hop
Sled Pull – Mid Field
10 Bombjacks 10
20 Crunches 20
Fence Hop
25lb DB Pullovers 20
50lb SB Press 10
Tall Platform – Squat Jumps 10
Fence Hop
Bear Crawl
20 Parker Peters 20
20 Box Cutters 20
Fence Hop
30lb KB Swing 10
65lb SB Row 10
Highest Platform – Decline Merks 10
Fence Hop
10 Squat Jumps 10
20 Diamond Merkins 20
20 Peter Parkers 20

Announcements:

  • Read your newsletter, Baxter Gnome Event, Pantheon New Years Eve extravaganza,

Prayers/Praises:

  • Slapshots Mother In Law hip repair, Orange Crushes Son return to wellness, COVID-19 relief.

Aye!

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11/20/2020 – Mettle Forger – *POWER*

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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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11/13/2020 – Mettle Forger at Turner Field

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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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Mettle Forger

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Two showed up for a noon time study/work break on Friday.  It would be a simple workout, just some resistance work with bricks ..I borrowed this idea from Ruby Slippers.

We ran a warmup lap around the field and did the typical exercises (SSHs, Imperial Walkers, Windmills, and Plank Stretches).

We each carried two bricks and lunge walked between the soccer goals stopping periodically to do a round of squats.  The next exercise was a merkin/overhead clap with the brick (1 to 2 ratio).  We started at 5 and finished at 15.  We took a lap around the field to shake out are arms and shoulders.

Bear showed me a few additional exercises with the brick.  We did several rounds of each:

Squat arm circles – Squat position while moving arms in a circular motion, clockwise and counter clockwise.  I call this Wax-on, Wax-off.

Squat arm raises – Squat position with an arm press.  I call this Raise the Roof .

Plank Raise:  Plank position alternating brick raise, left and right side.

We had a few minutes to do one more round of lunges before time expired.

This is a great idea for workout.  One thing I’ve learned about this year is the importance of flexibility and agility.  It is a way for men to take a break during their daily to get outside, workout, and enjoy fellowship.  It also fills a need for guys who may not be able to make it to the morning workouts due to other obligations.

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10/30/2020 Mettle-Forger Sandbag KettleBell

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T’was a sunny and breezy day at Turner Field!

Warmup:

  • Parking Lot Mosey,
  • 10 Wide Merkins/10 Sumo Squats/10 Side Straddle  Hops,
  • 10 Regular Merkins/10 Regular Squats/10 Front Straddle Hops,
  • 10 Diamond Merkins/10 Close Foot Squats/10 Side Straddle Hops.

The Thang:

  • Giant Sets with 15 seconds rest in between each flight of 2,
  • 3 rounds with declining reps of 10, 8, and 6 each,
  • 15 Burpees at end of Set 5
  • 1 minute rest at end of 5 set flight.
  • Weinke Grid:
Set 1 Set 2 Set 3 Set 4 Set 5
Sandbag 20 lb 35 lb 50 lb 75lb 40lb SandCake
Exercise Lunge-Chop Curl to Press Squat Fireman Slam Front Raise to Tri Press
Kettle/Gear 20lb 30lb 40lb 75lb Spartan Bucket Dip Stand
Exercise Squat Figure 8 Forearm Curl KB Swing Deadlift Dips

Cooldown:

  • Parking Lot Mosey
  • Stretches:  Calf, Quad, Groin, Hammy, Back

Announcements:

  • Give2Give

Prayers/Praises:

  • Mother In Law with Pancreatic Cancer,
  • Journey group discovery,
  • Safe Halloween Holiday.

Aye!

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Inaugural Gear AO Workout – METTLE FORGER – ‘back’BLAST

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5 posted at this first installment of the Mettle Forger at 1215pm at Turner Field parking lot.

Gear Used:  TRX, Dumbells, Barbells, Chinup Bar, Slam Balls

Workout Focus:  Back

Warmup:

      • Parking Lot Run, Moroccan Night Clubs, Beast Merkin, Front Straddle Hop Seal Jacks

The Thang – Round 1 – Partner Super Set for Time – 30 seconds each

      • TRX Rows – Low/Mid/High body,
      • DB Yoga Chair Rows/DB PlankRows/DB Reverse Fly.

The Thang – Round 2 – Partner Super Set for Time – 30 seconds each.

      • Slam Balls – 12/16/20lbs,
      • Pull-up Stand/Barbell deadlift/Spartan Sandcake Pullovers.

Rinse and repeat both rounds, however extending time to 45 seconds and 1 minute respectively.

Failure round – Pax chose exercise of their choice to perform to failure.

Cooldown – stretching – arm circles/downward dog/upward dog/front to back arm stretches.

Announcements:  Christmas Party/Give 2 Give Fundraiser/Mr.Clean & Backdraft on Q at Alcatraz on 10/24.

Prayers/Praises – Those undergoing cancer treatment/That holiday festivities continue amidst pandemic.

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