Dolores Strikes Again
All BackBlasts BackblastsAugust 30th, 2019
About mid week, YHC remembered his 1 Yr F3 anniversary was coming up on the 31st. Since YHC started on a Friday at M3, he figured this would be a good anniversary Q however, Roomba had grabbed the M3 Q earlier in the week and YHC really had to do some begging and pleading to let YHC take it……haha j/k. I remember my first beat down like it was yesterday. On that day it was Rollingstone’s second installment of Dolores 21-15-9. I rolled into the AO greeted by Pox and Golden Boy setting up the pain station with bells and slam balls and knew this was going to be great. I knew before the beatdown was over that this was going to be a group for me!
Last night, YHC figured he’d take everyone down memory lane and set up for another episode of Dolores Strikes Again. Last night YHC dug deep into the BB archives to find the other 3 previous Dolores attempts and all the Pax’s completion times so they could try to defeat their previous Dolores PR’s. YHC got the blue tooth speaker ready, his trusty Amazon Prime F3 playlist, and the famous cardboard Weinke and tossed it in the truck last night. YHC woke up and headed to the CB dumpster to load up the bells and slam balls and was joined by Hot Pack. We set up the pain station in the HT lot under a pole light and walked back over to CB to greet the rest of the Pax who came to celebrate! We waited on Life Alert to whip into the parking lot at the last second then YHC gave a solid disclaimer including the F3 mission, 5 core principles, and the F3 credo then we were off.
Warm-O-Rama: Mosey around the BP lot, past the ABC store and then over to Suntrust mixing in some butt kickers, high knees, Carioca, and Pox’s deluxe elbow to ankle lunge walks. Circle up at the Suntrust drive through. YHC called for 20 SSH IC. Then YHC decided to share the leadership responsibility and let each of the Pax call and lead a warmup of their choice, all in cadence. I can’t remember who called what, but we did about 10 IST, 10 WM, 10 CP, 10 Merkins, 10 Plank Jacks, 10 Grasshoppers. Moseyed over to the pain station for instructions of the beat down.
M1 (WOD): Dolores 21-15-9 for time. Cap 11 min. Record time even if you go over
- Slam ball squat clean and press.
- Cosak squat with KB…..at least 35#
- Plyo clapping merkins
- KB swings w/ heavy KB….50# +
- 100m shuttle run after each round
Everyone’s time is listed in the attached image. Previous times are also listed. Looks like Life Alert and Roomba added some time on…….looks like somebody needs to post more….. 😛
M2 (Mobility): Loaded up the toys and moseyed back over to CB. YHC called for Hot Pack to lead today’s M2 session of various dynamic and static back, spine, shoulder, and leg stretches and movements.
M3 (Merlot): No merlot.
Recover, Recover.
Moleskin / COT / Namearama:
- Great job today. Way to end the week right! Thanks fellas for coming out and celebrating with me.
- Praise and continued prayers for the recovery of Sugar’s Step-father who is back home recovering. Prayers for all Pax searching for their next career opportunity.
-Always give thanks and show gratitude! SYITG, Manwich