May 11th, 2018 By Pox

Despite another sleepless night with the new 2.8, YHQ rolled out of bed for the best day of the week – its M3 time at F3 MECA Rolling Stone! 13 Stoners filled the CBA parking lot and assisted with a rather extensive set-up of equipment.  Going back to basics and learning from past mistakes, the decision was made to perform our first ever M3 workout for the second time with a little improvement.  Here’ what went down.

WARM-o-Rama: Mosey around parking lot, toy soldiers, elbow to ankle

Warm-o-Rama COP: SSHx10(IC), PVC OHS Tempox10, PVC passthrough with hamstring stretch.

WOD (workout of the day): PRIMO, 13min Cap

21-15-9 +

 

• Burpee over the bar (PVC on KB)
• KB Swings (Russian Style)
• KB Thruster
•  + 2 Tireflips (jumping through tire) after each round

Cash-out: 25 Slamballs

 

Mobility/Stretching: 3 stations, 3 min per station (1.5min each leg/exercise)

• Hip Distraction with Band
• Couch Stretch
• Throasic Spine / lower back

Moleskin

• YHQ has been without sleep for a week with a sick baby at home, nothing pumps me up like having 13 for a Friday bellbuster, now M3 workout, way to show
• The new outside seating area at CBA threw YHQ for a minute, as we learned Dr. Phil strategically placed it so no more couch stretch…found a way to fix that
• Welcome to RS FNG Kevin, way to hold your own
• Its time for Golden Boy to invest in a new Bell, he’s making it look a little too easy (same goes for some of the Pax, heavier bells needed!)
• Lots of confusion and poor direction from my on the hip mobility/joint distraction technique with the band during stretching.  As a primer for soft tissue work, mobility, etc a great no-nonsense website with detailed explanations, drawings, and short videos (without all the fluff) is: prehabexercises.com, here’s the section on what we were trying to accomplish.

Joint Distraction

• Also, here’s the whiteboard for today.  I will build a shareable spreadsheet for the Pax later today and add it to the BB.  Here it is: https://drive.google.com/file/d/1wVvB2twiljkXOpcbILD7cT0kaVIWVxLB/view?usp=sharing
• Thanks to Schnitzel for providing M3 with its own whiteboard.

M3

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