July 13th, 2018 By Sparknut

9 brave men thought, “150 KB swings, how hard can that be?” With ignorance on their side, they boldly entered the gloom to meet the challenge. Appropriate disclaimer was given and…

MOSEY around the parking lot

WARMORAMA

• SSH x 20
• IST x 15
• WM x 15
• Merkin x 10
• Divebomber x 10 (single count OYO)
• CP x 15

M1 – Misery  WOD: “Rainy Day”

• 150 American KB Swings
• 5 burpee jump-ups on curb every minute on the minute
• 15 minute cap

M2 – Mobility partner stretching

• Shoulder stretch – partner pull arms back, then up
• “V sit” stretch – partner push on your back
• Hamstring stretch
• IT Band stretch

Check out the results here (will be delayed until Pox give me access to the doc): https://docs.google.com/spreadsheets/d/1iL_lVooX3kXNwc3htjcWnjHT9PqbOyyUbkw0i2zh13E/edit#gid=18845223

Moleskin:

1. 1st of all, mad props to Pox for launching and leading M3! This has become a very popular and very valuable workout in the Rolling Stone week. Among other things, it gives attention to the, usually overlooked, mobility aspect of our fitness. And thank you for the coaching for today’s workout.
2. Simple and effective definitely describes this workout accurately. The sound of 150 swings and 5 burpees is less than intimidating, but it certainly does deliver. Great job by all the Pax today!
3. Due to IR, Zima was unable to do the M1 of the workout, but did complete 186 big boy sit-ups. Well done sir!

Announcements: 

Q Source tomorrow. Check weekly email for details.

Prayers: 

1. Unspoken prayer for Kilowatt’s family.
2. Marie’s mom
3. Heatstroke’s dad
4. Continue to pray for the loss of the mother of the Slay family

I was recently reminded of the following verse. As men, we often feel the need to provide and be productive all the time, feeling the pressures of leading a family and succeeding in our work, and even in our fitness. God never intended for us to carry those burdens. This verse in the Psalms reminds us that God is the one who does the work. Apart from Him we labor in vain.

Unless the LORD builds the house,
those who build it labor in vain.
Unless the LORD watches over the city,
the watchman stays awake in vain.
It is in vain that you rise up early
and go late to rest,
eating the bread of anxious toil;
for he gives to his beloved asleep.   Psalms 127:1-2

 

…hope you got your money’s worth!

-Sparknut

 

 

M3-Misery, Mobility & Merlot

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