May 25th, 2018 By Pox

11 Stoners and one MECA old-timer decided to embrace the gloom and see what Pox would create for another installment of M3 (misery-mobility-merlot).  The workout, now named Duo (slightly modified from week 2 of M3) was enacted.  It went down like this:

Warm-o-rama: mosey around HT parking lot, toy soldiers, inchworm merkins, elbow to ankle

Warm-o-rama COP (IC): SSHx10, plank toe touchesx10, cosak squatsx10

WOD: “Duo” – Partner work, 3 Rounds for Time, 14 Min CAP

• 15 PVC Facing Burpees – Partners work together
• 30 Tire Deadlifts* – One partner working at a time
• 45 KB Shoulder to Overhead** – One partner working at a time
• 200m slam ball shuttle run – Partners work together

*Modify to KB Deadlift for some groups

** Use two 30s, 25s, or 20s depending on strength level

Note, worked in two heats, Heat 2 starts 2 min after Heat 1

Partner Mobility: Partner provides push to range of motion

• Hamstring
• IT
• Groin
• Group Paleo Squat

Moleskin:

• RS workouts really picking up this week, double digits for M3 is awesome
• Effort was definitely there today; our young guns beef and golden boy are knocking these WODs down, more weight next time – over half the groups finished and those who didn’t were very close
• Welcome to Skipper to his first M3 – for those who don’t know, Skipper got me started on F3 many years ago and he was one of a small group which started the entire MECA region with a two day a week workout at Highland Creek @F3counts!
• props to Zima who did a nickel this week
• Lots of mumble chatter on the need for the stretch today after a serious beatdown yesterday by Sparknut; not sad I missed it
• Prayers and thoughts to all the traveler this week (especially HS who’s hitting it ‘Heavy’ in DC) and all those to remember on memorial day
• Schnitzel has Monday Q (along with the flag), don’t give into the holiday Fartsack – see you then

Here’s today’s whiteboard, google doc with scores updated here to also include week 2 scores despite some minor changes in the workout.

 

M3

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