July 26th, 2019 By David Yount

YHC was up for the challenge of Qing his first M3. 5 Hims rolled in for some M3 action and they were not disappointed. Disclaimer given, mosey around HT lot followed by some quadraphilia, side shuffle, sprinting, then elbow to ankle stretching.  Then circle in the CB lot…things are a little tighter these days in the lot, Sparknut can we get some reserved spots, I mean come ‘on man!

Warm-O-Rama:  All in cadence (sort of):  12 SSH, 8 IST, 10 WM, 10 Prisoner squats….the IST cadence call didn’t go exactly like I had it planned out in my head, but 3 out of 4 still gets you into the HOF.

M1 (WOD):  15 minute Ladder AMRAP

Reps: Perform the following rep scheme for each of the 4 exercises 10,9,8,7,6….2,1, 1, 2,…6,7,8,9,10 (climb down then up the ladder, continue if desired for 15′).

Exercises:

1. KB clean and press
2. Merkin
3. KB Squat or DL
4. Burpee

The Rank: 

1. Firestone 1.7 rounds (330 total Reps)
2. Manwich 1.4 rounds (260 total Reps)
3. Golden Boy 1.3 rounds (244 total reps)
4. Hot Pack 1.2 rounds (232 total reps)
5. Pox 0.7 rounds (192 total reps)

 

M2 (Mobility):   Various lower body stretches & mobility exercises.

M3 (Merlot): Zero. Recover, Recover.

Moleskin / COT / Namearama:

• Q training 8/1/19
• Thanks for the guidance with my first M3Q!  Two weeks in a row with the same M3 attendees…come join us!

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