June 8th, 2018 By Pox

After missing double digits on Wednesday for the first time in 2 weeks, the Pax made a strong showing with a record 15 for a M3 workout.  At 5:29 YHQ was frantically trying to write down everyone name on the whiteboard; Firestone, showing up for his first taste of M3, said – hey this looks complicated like a cross-fit workout (A+ for perception), it went down like this:

Warm-o-rama: mosey, karaoke, toy soldier, elbow to ankle, inchworm merkins

COP Warm-o-rama: SSH, wide leg tempo squats, cotton pickers, windmills, Peter parkers, Parker-peters, toe touchs

WOD: “Inferno”

3 Rounds for Time, 21-15-9, 14min CAP

• Burpee tire jumps
• Single leg lunge with PVC on shoulder and back leg on tire (each leg)
• Wall Balls w/20lb slamball, 10ft target

50 m farmer carry with KB (1 or 1.5 pood in each arm) after each round

M2 (Mobility): 3min per station (1.5 min per arm/leg)

• Lat/shoulder extension on signage
• Couch stretch on CBA wall
• Hamstring/groin/IT with Bands

Moleskin:

• Wow, 15 for a Friday M3 workout!  Word must be getting out. Looks like YHQ is going to have to go back to the garage and make some more slam balls because it was getting a little crazy with running the workout in 3 heats.
• Form police was out, saw lots of improvement in our wall balls getting higher on the wall and some people breaking parallel on squats.  All the mobility work is paying off with the squats looking good. Most of us could use a bit of improvement on the lunges doing them in a controlled fashion and getting the knee close to ground like this focusing on form and not necessarily speed.

• Reminder to buck-up for KW investments in shovel flag and big bell for RS
• Prayers of thanksgiving for life and Zima’s daughter’s b-day
• Great work all the way around today and way to encourage each other to finish strong, white board below and score recorded on the google drive sheet here.

M3

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