November 2nd, 2018 By Manwich

3 Pax defeated the fartsack for the “Power of Three” (rounds) M3 beatdown this morning. It is said that the Power of Three suggests that things that come in threes are funnier, more satisfying, and more effective.  However, I’m not sure I agree that today’s WOD beatdown was funny.  Time got away from us while mumbling about the development scheduled to be built across from Christian Brothers and the HT shopping center.  Oh, it’s 5:32 let’s get going.  Disclaimer read, off to warm-o-rama.                                                                                                                                             Warm-O-Rama:                                                                                                                             Mosey around the HT parking lot with some walking hammy stretches, walking lunges, and toy soldiers.  Mosey to Suntrust PL and perform two sets of (10) plank jacks w/ a 50m run, down and back.

Circle up Triangle up:

• 10 SSH IC
• 10 IST IC
• 10 CP IC
• 10 Arm circles out front, 10 to the side, 10 to the back OYO
• 10 Merkins IC
• Mosey back to CB

M1 (WOD):  Power of Three (25-15-9)  Very similar to the previous M3 Dolores WOD.                  Times:  (Manwich – 14:29) (Life Alert – 15:55) (Roomba – 17:25)

Perform three sets of the excercies below.  First set 25 reps each, second 15 reps, third 9 reps.  Each Pax recorded time on the board.

1. Slam ball w/ half burpee
2. Hand stand shoulder taps w/ balls to the wall (Single Count)
3. HEAVY KB swings (Russian)
4. Full burpee w/ tire jump
5. Run around backside of CB lot then 50 single under jump rope.  REPEATO.

Some Mary before the second M:

• 10 Low flutters IC
• 10 Heels to heaven IC
• 10 Freddy Mercury’s IC

M2: Stretch-O-Rama  (Hold each for 20-30 sec.)

• Butterfly stretch
• Sitting single leg hammy stretch
• Lying hip & glute hug
• Lying single leg hammy stretch w/ leg crossovers
• Lying double knee hug
• Tricep stretch
• Cross-arm shoulder stretch

M3 (Merlot):  None spilled but almost with all those handstands and burpees.

Moleskin:

• Great job today gentlemen.
• Good luck to all the Charlotte marathon runners tomorrow.
• Remember to turn your clocks back this weekend.
• Strive to be 1% better every day.
• Continued prayers for Marrie’s mother, Heat Stroke’s dad, huricane victims and recovery, service men and women, and our nation’s leaders.

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