Dolores!!
All Rolling Stone BackblastsNovember 16th, 2018
9 brave Pax rolled into the CBA parking lot ready for their slightly frigid DRP. Disclaimer was given and we we’re off for a recycled Pox summertime M3 WOD, Dolores.
Warmarama
Mosey around the HT Parking complex with some butt kickers, toy soldiers sideslides, karoke, quadraphelia and then the usual until our KB setup was almost squashed by an early or late trash collection. Quick work by Dr. Phil and the rest of the Pax to move our gear before being flattened. As the Q i felt like I could just stand and watch. Warmarama continued as:
- SSHx 10 IC
- IST x 10 IC
- CP x 10 IC
- WM x 10 IC
- tempo Merkin x 10 IC
- MC x 10 IC
- Crabjack? x 10 IC
M1–Dolores 21:15:9 11 min cap
- Slamball squat with Press
- Cosak squat w/KB
- Clapping Merkins
- KB Swing–Russian
- 100mm shuttle run
In order to prevent hypothermia we kept the fun rolling with stations conveyor belt style
- Timer– 100 single unders
- Sledgehammer work on the tires
- Curls/tricep ext..switch when timer gets to 50 SU
- Upright rows/shoulder press switch at 50
- Lawn Mower r/l switch at 50
M2: Stretch 45 sec each position
- Hurdle stretch each leg
- Seated stretch down the middle
- IT Band crossover stretch
M3–none today
Mary
- LBC x 20 IC
- Homer to Marge to Low Flutter x 15 IC
- Freddie Mercury x 20 IC
Namarama/COT/Moleskin
great work in the cold temps today fellas. I think we may have modified the cosak squats a touch as everyone seemed to finish quite a bit earlier than last session. Still a challenge to get the mobility on that one no matter how many we did. I’ll add the times to the excel spread sheet.
Prayers for the the first responders and victims of the forest fires out west. Victims and families of the recent mass shootings. MC’s Mother, HS’s father, my cousin John battling colon CA.
Thanks for help with the setup and take down today fellas and have a great weekend!!
Bell Buster, M3, Rolling Stone