7-11-22 Beatdown - F3 Highlands June 1, 2020

• When: 06/01/20
• QIC: Powerball
• The PAX: Poutine, Snape, Snowsuit, Pony Boy, Sandbag, Powerball

Six PAX continued to take advantage of a later starting time (see Moleskin) and decided to open up the month of June for a 7-11-22 Mettle Beatdown (keep reading to make sense of the numbers).  We were met with very comfortable temperatures that even resulted in the need of sleeves, much to the surprise of a few.

The disclaimer was provided, relinquishing any and all responsibility to anyone.

Extended mosey snaked around the parking lot with butt-kickers, high-knees, and lunges.

WARMARAMA:

Side-Straddle Hops, Imperial Storm Troopers, Weed-Pickers, Windmills, Mountain Climbers, and Merkins.

THE THANG:

Everyone was officially welcomed to the 7-11-22 beatdown.  The emphasis was on anaerobic exercise and to limit the down-time as much as possible.  Each circuit contained one kettlebell exercise and two without.  Participants were instructed to modify, as needed, but attempt to get as many cycles as possible within a 10 minute timeframe. Each circuit contained three exercises to the rep number of 7, 11, and 22.  The design also allowed for safe and proper social distancing.

Circuit #1:

7 Burpees, 11 Merkins, 22 KB Swings

Circuit #2:

7 Inchworms, 11 Heisman’s (2 = 1), 22 KB Shoulder Press

Circuit #3:

7 Shoulder Taps (2 = 1), 11 Apollo Ohno’s (2 = 1), 22 Single-Arms Rows

Slow cool down lap around the parking lot and return for…

MARY:

Kettlebell Low-flutters, immediately to KB chest-press, return to KB low-flutters.

CLOSING PRAYER, included, but not limited to:

• Continued prayers for @Poutine’s father-in-law.
• Prayers of thankfulness for @DutchBoy’s successful hospital visit and continued recovery.
• Prayers of emphasis regarding race relations in our country.  It’s not enough to be against racism; we need to be anti-racist.  Let’s all focus on being better and come together as ONE.

MOLESKIN

• @Poutine has made the call: Mettle’s new official starting time is 0630.
• Not much mumblechatter today during the circuits.  I’ll take that as a compliment…especially since I wasn’t talking a whole lot, either.
• It’s an honor to lead this group.

Iron Sharpens Iron

Powerball