March 16th, 2019 By Whatley

After a long absence due to an attempt to be culturally “HIP” playing at the CrossFit box, I made my joyful return to Q M3.  Only to be holding a clipboard due to Abductor tear sprain pull strain or something.  So I roll in a little early to drag some tires out in a effort to punish the Pax.  Today’s workout will be a spin off of my previous Friday workout.  6 Pax joined me wondering who this stranger was and even more why he was just barking orders not exercising.  BTW my leg is turning narly colors.  Here we go.

There will be no Mosey nor will there be any SSHs for this warmarama.  How bout a nice and easy 4 min round of Cindy.   Sub 5 burpees for pull ups, 10 push ups and 15 air squats.  Nice and easy pace.

Strength portion.  Large tire deadlifts undbroken.  3 rounds and score is lowest round.

Metcon:  Length of parking lot down and back.  OH (overhead) DB (dumbell) Walking lunge.  Upon completion.  50 dumbbell Thrusters and 50 American swings.  All for time.

Chachi   14 deadlifts and Metcon time 9:46

Pox 15 deadlifts and Metcon time 8:53

MC 14 deadlifts and Metcon time 8:43

GB scaled deadlifts 110 lol Metcon time 8:30

Soprano deadlifts 14 Metcon time 9:57

Schnitzel deadlifts 15 Metcon time 9:55

Great job Pax

Pax caught there breath and laid down for some deep stretches.

Good to see the Pax again.  It has been a whirlwind of 1st qtr for me this year with work and life.  I am really enjoying the CrossFit in an attempt to get stronger but plan to show my face more than I have this year.

Prayers for health and each others unspoken requests.

Deuteronomy 6:5  Love God, your God, with your whole heart:  love him with all that’s in you, love him with all you’ve got!

Whatley

 

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