June 22nd, 2018 By Pox

8 Stoners arrived in the CBA lot to find no yellow Mazda in sight.  However, as YHQ strolled up, little did the Pax know the Mazda and equipment was sitting in the ABC parking lot.  Perhaps its due to many of the Pax’s strong Baptist upbringing, perhaps its due to the fact the lot is dark, but the RS M and F workouts seem to always avoid the ABC lot in favor of Harris Teeter, SunTrust, the BB&T Portico (when rain comes), and our home turf of the CBA lot.  However, today, we introduced M3 at ABC, it went down like this:

Warm-o-rama: Line-up and exercise back and forth across the ABC lot – slow mosey, toy soldiers, elbow-to-ankle, 5 inchworm merkins, power skip, karaoke down and back

WOD: “ABC 100”

4 Rounds for Time: 17 min CAP

• 25 Double unders (or 50 single unders)
• 25 Butterfly Sit-ups (touch ground behind head and next to feet every rep)
• 25 alternating single arm KB snatches*
• 25 slamballs

*suggested weight at least 35lbs if you can do it, make it challenging

M2: Mobility

YHQ stretching/mobility routine ~12min+2min tricep/shoulder stretches

Moleskin:

• Fun one today, the 17min CAP got most of the Pax, but that’s not a problem, next time try to beat your rounds and reps.  Its suppose to be challenging workout.
• Remember waterballons, I mean F3 Dads, tomorrow 9am sharp!
• I think I saw Roomba doing/trying Double Unders- way to challenge yourself
• Whately was looking strong, next time bring the heavy bell
• Note to Pax, Whately now has a 35lb bell but its not his 35, please return to M3
• Next week is last Pox led M3 for a month, a number of new Qs scheduled for July, will there be new workouts, will we recycle the growing list and see if we’re improving?  You have to show to know
• Here’s the whiteboard, scoresheet in same place as always:

M3

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