May 18th, 2018 By Pox

9 of RSs finest arrived in the gloom for some M3 madness.  YHQ had a killer WOD planned with tons of equipment, but at 10pm the handheld technology said it would be a very rainy morning; so a back-up plan was instigated.  Whether this was fortunate or unfortunate for the Pax will require a few more weeks to find out, but the rain friendly M3 workout went like this:

Warm-o-rama: Mosey around HT lot, mix in inchworm merkins and elbow to ankle

COP warm-o-rama (IC): SSHx15, plank toe touchesx10, ISTx10, cotton pickersx10, cosak squatsx10, KB swing instructions for newbies and oldies

WOD: ‘Rainy Day’

• 150KB Swings (American) for time*, recommended weight of 53lbs (1.5pood)
• Every Minute on the Minute (EMOM) complete 5 burpee jump-ups on curb starting at 1 min mark
• 15 min CAP, modify weight and/or to Russian swing

Mobility: Pox deep leg stretch sequence ~15 min to do both legs, test cosak squats as finale to see improvement in mobility from warm-up

Moleskin:

• Welcome new faces to M3 and F3, great work out there today with a special shoutout to our no longer FNG, Soprano (he got off easy on a name, I’m looking to RS leadership for a little heads up next time)
• Thanks for pushing it today, this is a tricky workout if you choose a challenging weight because if you go too hard too fast you burn out but if you don’t go hard enough the burpees get you worn down, awesome to see the 1.5 pood in Whatley’s hands, the difference between 1 pood (~35lbs) which most everyone uses and 1.5 changes the game. Saw golden boy grab a 30lb bell, stepping it up!
• Thanks to HS for dropping off the rage brothers, big green was used by YHQ but big red stayed put
• Zima stepped up and grabbed flag and bells for Monday, way to lead!
• Great to see these RS numbers each week, iron sharpens iron and that’s what F3 is about
• Score will be recorded on the spreadsheet on the google drive later today, here’s the whiteboard KW and Golden Boy take the prize today both with 8min finishes (not sure who actually won as I was gasping for breath)

M3