June 29th, 2018 By Pox

11 stoners began their Friday off right (one even had his ruck) with a little bit of F3 M3 fun.  Lots of 8’s to go around.  It went down like this:

Warm-o-rama: mosey around lot a few time waiting for Pax, add-in power skips and karaoke

Warm-o-rama COP (IC): SSHx10, cotton pickersx10, ISTx10, wide leg tempo squats x10, tempo merkinsx10, toe touchesx10, CDDx9or10 (Pax lost count) – workout-walkthrough to do all exercises x2

WOD (M1): Crazy 8s – 4 Rounds for Time, CAP 16min

• 8 Tire Flips (4one way, 4 back)
• 8 Wall Balls (full squat, 10ft with 20lb slamball)
• 8 Tuck-ups
• 8 Gorilla Pulls (Use pair of 35lb KB or modify down)
• 8 KB Swings (Use 1.5pood or modify down)
• 8 Air Squats (Must break Parallel
• 8 Inverted Shoulder Taps (Balls to Wall to Get-Up in Position)
• 80 Single Unders (or 40 Double Unders)

M2: Mobility

• Shoulder/Lap with Band on Truck
• Quad/Couch Stretch

Moleskin

• Great numbers today and way for everyone to push it (everyone finished under the cap, may it should be 5 rounds or a challenging 14min cap instead???) – Wow!
• Don’t forget to signup to Q next month, M3 is a major need with YHQ being out for 5 weeks enjoying the cool non-muggy mornings of Minnesota
• Props to Project with the extra Ruck for fun
• Don’t forget, try to do all movements in proper form for maximum effect, better to break parallel on all squats and hit the wall ball target and not finish as opposed to finishing by cutting corners
• Prayers all around
• WhiteBoard below and scoresheet here

 

M3

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