January 18th, 2019 By Pox

5 Stoners including two Long lost bretheren arrived on a damp Friday morning for a little M3.  YHQ decided on a nice simple short 18min workout.  The group consensus was … ‘that was NO fun’ … but I’m glad I did it.  For those who were there, it went down like this:

Warm-o-rama: Mosey, toy soldier, lunge-o-rama (twists, hip flexor, elbow to ankle), walking single leg toe touches

COP Warm-o-rama with stretches: SSH, tempo merkins, tempo wide leg squats, cosak squats, arm circles, arm stretches, ~45sec paleo squat, air squats, KB thruster instruction/practice

M1: “No Fun” 10 Rounds For Time (18 min Cap, if you don’t finish count rounds and reps, run doesn’t count for reps)

• 10 KB Thrusters (choose your own weight, suggest 1, 1.5, or 2 pood depending on skill level)
• 10 Burpees
• 100m run

M2: none spilled, but Pox and MC came close near the end with a little burpee sprinting

M3: Band Stretches – hamstrings, groin, IT band + butterfly stretch for hip mobility

 

Moleskin:

• SOPRANO IS BACK! – great to see you brother, a broken foot takes a long time to heal, glad to have you in the gloom
• El Sábado is back too – great to see you brother, sorry to hear the Ms cooking is too good, difficult to lay off those carbs – I know it!
• Awesome effort from the Pax, lots of hard work and pushing it to the end of the clock – that’s how to make it worth your while and get the most out of your time at M3
  • No one finished, but 6-7+ rounds was a real deal effort

Pox

 

Kettlebells, M3

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