May 24th, 2019 By Manwich

Well the summer heat is finally here, 70ish and muggy in the gloom this AM but that didn’t scare away 5 Pax who wanted some play time with balls, bells, tires, and a good stretch at the end.  Jimmy Buffett decided to post for his annual M3 beat down and Wormburner rolled in for the first time in like 2 weeks or more.  YHC and Pax broke in the nice new homemade slam balls and they worked out pretty good.

Everyone have a wonderful and safe Memorial Day weekend.  Let’s make sure we take time to honor the soldiers who sacrificed their life during service for this great country!   And have a few cold beers!

Short disclaimer read then Warm-O-Rama:  “Circle” up, all in cadence:  10 WM, 10 IST, 10 Hillbillies, 10 CP.  5 inch worms OYO.  Mosey around outer BP then a few toy soldiers, carioca, quadraphilia and walking elbow to ankle.  Mosey back to CB lot for run down of the beat down.

M1 (WOD):  Dolores 21-15-9 for time.  Target <12 min.

All Pax finished around the 10:45 – 11 min mark.  Great Job!

1. Slam ball squat clean and press.
2. Cosak squat with KB
3. Plyo clapping merkins
4. KB swings w/ heavy KB
5. 100m run, flip big tire 2 up & back, then 100m run back

Cool down mosey around the back of HT then back up to CB lot for M2.

M2 (Mobility):   Various yogaish chest, arm, tricep, wrist, leg, back, groin, hip stretches.

M3 (Merlot):  No merlot but a few hockers of the left over crap from the sinus infection last week.

Recover, Recover.

Moleskin / COT / Namearama:

• Davis Lake 4 Year Anniversary Beatdown THIS SATURDAY 5/25 @ 0700.  Davis Lake AO 9000 Davis Lake Parkway, Charlotte, 28269

• 2019 EH Challenge is wrapping up.  RS has 1, let’s get a few more!  New and old guys.

M3

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