July 12th, 2019 By Pox

8 Stoners came, 7 attempted M3 while one stretched, simplicity of wall-balls and tires and less than 15 min of work, this is F3-M3

Warm-up: mini-mosey, toy soldiers, lunge w/twist, elbow to ankle, COP (SSH, WLAS-tempo, Merkins-tempo, windmills, paleo squat)

M1: Variation on Partner ‘Karen’

• 250 Wall Balls (partner total) for time, 14min CAP
• One partner works at a time, other partner does 5 tire deadlifts and quick mosey around CBA lot (~150m)

M2: None spilled, but Pox did a little too much talking and too much walking to avoid spillage on his first week back in the saddle

M3: 15min stretch-o-rama – lunges, groin, pigeon, happy baby (gaseous release pose), lowerback twist, hamstrings, butterfly, etc.

Moleskin:

• HUGE THANKYOU to MANWICH – new slam balls worked perfectly, home-made version 3 appear stout and ready to take a beating.
• Glad to have the chance to be back at the helm of M3; everyone was embracing the ‘sprint to the finish’ which means it was worth it
• HS, glad to have you there for moral support
• Here were the times:
  • JB, KW: 12:20
  • Roomba, GB: 11:57
  • Manwich, Hot Pack (Big Winners): 11:15
  • Pox (100 WB in 5 rounds): ~13:00

M3