November 9th, 2018 By Sparknut

6 Pax ain’t skeerd of a little rain. I threw out a note on Slack “We’ll be under the BB&T canopy”, to draw out the big crowd. The real men were there… they were doing work. Disclaimer given, WOB explained, Heatstroke asked if we would warm up, and we warmed up.

WARMARAMA:

• SSH X 20
• WM X 15
• Dive-bomber x 10 IC
• IST X 20 (moderate speed… somewhere between normal and The Bear speed)
• CP X 10

M1: INFERNO

Reps: 21-15-9 w/ 14 min cap

• Burpee Curb Jump-ups
• Single Leg Lunge w/ back leg on the curb
• KB Thruster (35# in each hand)
• Finish each round with 50m Farmer Carry (~110#)

KB Thruster x 10

KB Swing alternating x 30

M2: Not today

M3: Partner strech 45 sec each position

• Seated stretch down the middle
• IT Band crossover stretch
• Hamstring (keep the knee straight)

M4: (aka MARY)

• Low Flutter x 20
• V up x 10
• Pretzel stick ea side x 10

MOLESKIN:

1. It’s always a pleasure to lead and be pushed by you fine gentlemen… definitely wouldn’t have done that on my own.
2. Props to Pox for birthing this M3 thing!
3. Heatstroke – a reminder about the 15 miles tomorrow would have been appreciated before I killed myself on Inferno. I can barely walk right now, much less run 15 miles.
4. Have a great weekend gentlemen.

…hope you got your money’s worth!

-Sparknut

 

Bell Buster, kettlebell, M3

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