Tag: Bear Grylls

Gear ‘FORCE’ sets and Ruck Power Blasts

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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!

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DNA_Deconstruction at Mettle Forger

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Mixed Martial Arts with weights and alternating plyometric ( jump training ) exercises were served!

Warmup:

  • 10 each single count of Side Straddle Hops, Front Straddle Hops, and Goofballs.
  • 5 each in cadence of Merkins, Military Merkins, and Wide Merkins

The Thank:

  • Progressive Sets of 5 reps, 10 reps, and 7 reps of the flight below:
  • Front Lunge Jab DB-MMA
    Plyo Side Straddle UpperCuts
    Frog Pummlers DB-MMA
    Plyo Dynamic Lunge Elbow Strike
    Squat UpperCut DB-MMA
    Plyo Alt – One Leg Squat Side Kick Jab
    Back Lunge Angel Fly DB-MMA
    Plyo Table Front Straddle Kicks
    Calf Raise Grapplers DB-MMA
    Plyo Front Straddle Military Press
    Chair Squat Incline Jab
    Core Complex
    Mac Tar Jai Slow Spider Man L/R
    Side Plank Crunch L/R
    Plank Alt Foot Strike L/R

Announcements:  Read the newsletter, Cake Boss 50th, Manion workout on 5/7.

Various prayers and praises.

Aye!

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Mental Mettle

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A gear workout can also contain items like a speaker and a mobile device!

Warmup:

  • 10 slow burpees, 10 squats, 10 merkins.

The Thang ( lawn chair and sunglasses required )

  • Mosey to the Turner Field soccer field
  • 15 minute basic meditation via Headspace,
  • Quick 1/4 lap around Turner Field parking lot,
  • 15 minute reducing stress meditation.

Praises:

  • The extra time spent with family during the pandemic,

Prayers:

  • All Journey groups for guidance and wisdom as they complete their final stage of the program.
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5 @MettleForger used Gryllz’ Gadgets

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5 Pax avoided a mid-day nap and got better instead!  StraightUp earned the last MettleForger Patch!

Warmup In Cadence:

  • 10 each of SideStraddleHops and Beast Merkins,
  • 10 each of Goofballz and Beast Merkins,
  • 10 each of FrontStraddleSealJacks and Beast Merkins

The Thang:

  • Alternating sandbag compound movements ( bending two joints at once ) followed by movements with other equipment.  After each set, pax were instructed to do 20 SideStraddleHops/Goofballz/or FrontStraddleSealJax.  Wienke below:
Station 1 Station 2 Station 3 Station 4 Station 5
Sandbag Sandbag Sandbag Sandbag Sandbag
Sandbag 20 lb SB 35 lb SB 50 lb SB 75lb SB 40lb SandCake
Exercise Lunge-Chop Curl to Press Squat Fireman Slam Front Raise to Tri Press
12 Reps 12 Reps 12 Reps 12 Reps 12 Reps 12 Reps
Kettle/Gear Kettle/Gear Kettle/Gear Kettle/Gear Kettle/Gear
Kettle/Gear 20lb KB 30lb KB 40lb KB 75lb Spartan Bucket Dip Stand
Exercise Squat Figure 8 Forearm Curl KB Swing Deadlift Dips
12 Reps 12 Reps 12 Reps 12 Reps 12 Reps 12 Reps
Cardio Flight Side Straddle Hops
Goof Balls
Front Seal Jacks

Q unable to attend Prayers/Praises due to a work call and Pax led themselves.

Q is thankful for help of Pax to load equipment in trailer.

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Mettle_Forger – Ruck and Sandbag w/Force Sets

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T’was a wonderful day with temps in the low 70’s, a clear sky, and a light breeze.  Sweat was broken nonetheless.

Tour of Turner Park with 30lb ruck along with various sandbag weights in tow.  Each exercise was followed by a force set.  A ‘Force’ set is one that follows a normal set of reps, however, mirrors the reps with a ‘hold’ time at half the rep extension.  Ex.:  15 reps of bicep curls with 20lb sandbag followed by a 15-second hold of the sandbag at the half-point of the bicep curl movement.  Time under tension is the name of the game to build muscle by blowing it out to exhaustion.

Warmup: 

  • 1/3 Mile light run around Turner Park

The Thang:

  • Although only 1 Pax in attendance, I was able to complete this workout.  Original Weinke called for pax to exchange sandbags of different weights at each station strategically placed around Turner Park.  Upon completion of the flight, a core complex of 3 exercises was performed.  30lb ruck stays on for the duration.
  • Here is the grid:
Sandbag Weight 20lb 35lb 40lb 55lb
Force Set Time ( seconds ) 15 12 10 6
Reps 15 12 10 6
Exercices
BiCep Curl
Military Press
Good Morning
Tricep Extension
Upright Row
Core Complex Post Flight Plank AmHam Flutters

Cool Down

  • 7 Minute Total Body Stretch

Praises:  Beautiful Day, F3 Nation

Prayers:  Mental healing, Reduced COVID spread, Physical Health,

Aye!

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MettleForger – Mixed Martial Arts Plyometric with DB’s

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Warmup:

    • 10 each alternating:
      • Side Straddle hops/Merkins/Squats,
      • Front Straddle Seal Jacks/Close Grip Merkins/Close Ankle Squats,
      • Side Straddle Hops Press Jacks/Wide Grip Merkins/Sumo Squats

The Thang:

    • 5 Progressive Rep sets of the flight below – 5/10/15/10/5 reps:
Front Lunge Jab
Plyo Side Straddle UpperCuts
Frog Pummlers
Plyo Dynamic Lunge Elbow Strike
Squat UpperCut
Plyo One Leg Squat Side Kick Jab
Back Lunge Angel Fly
Plyo Table Front Straddle Kicks
Calf Raise Grapplers
Plyo Front Straddle Military Press
Chair Squat Incline Jab
Core
Mac Tar Jai Slow Spider Man L/R
Side Plank Crunch L/R
Plank Alt Foot Strike L/R

Cooldown:

    • 8 Min total body stretch

Praises:

    • Beautiful Weather,
    • Health and Peace

Prayers:

    • Healing for all those who are physically or emotionally sick,
    • To fight hindrances and temptations of the Jester,
    • New housing for our Brother Orange Crush
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Mettle Forger 12.18.2020

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5 pax gathered at Turner Field with 2 shorties playing in a rock pile.

Warm-up
-SSH
-IW
-HW
-some yoga
-Mountain Climber
-Peter Parker
-Parker Peter

Take a lap (about 1/3 mile)

Circuit:
2 min at each station (20 seconds on, 10 second rest)
Battle Ropes
– Double Whip
– Alternating Whip
Manmaker w/50lb
KB Swing 35lb
Carry 65lb
Run another lap as active recovery

Made it through the circuit 2.2 times

Finished with some mary
– freddie mercury
– dying cockroach
moved quickly between the two

 

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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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