September 13th, 2019 By Pox

Despite an awful but close Thursday night Panther debacle which went late into the evening, 7 Pax still showed up for F3/M3.  YHQ, with help from Golden Boy, arranged various equipment in neat order so we were able to start without delay at 530.  Despite being Friday the 13th, no funny business was in store, it was just classic M3 work and It went something like this:

Warm-o-rama: Mosey around HT lot, karaoke, toy solders, elbow to ankle, COP warm-up (SSH, merkins, seal-jacks, inchworms, IST, air squats, arm circles, arm stretches,…)

M1: ‘Crazy 8s’
4 Rounds for Time, CAP 16min

• 8 Tire Flips (4one way, 4 back)
• 8 Wall Balls (full squat, 10ft with 20lb slamball)
• 8 Tuck-ups 8 Gorilla Pulls (Use pair of 35lb KB or modify down)
• 8 KB Swings (Use 1.5pood or modify down)
• 8 Air Squats (Must break Parallel
• 8 Inverted Shoulder Taps (Balls to Wall to Get-Up in Position)
• 80 Single Unders (or 40 Double Unders)

M2: none spilled, but worm burner and GB both got a bit dizzy thanks to pushing it really hard

M3:

• Tabata Corework: bridge/hollow-body hold (4min)
• Pox leg stretch sequence: standing hamstrings/back/obliques, lunge/hamstring/pigeon

Moleskin

• Good for YHQ to get back to M3 after 2 weeks of vacation (and one week of fartsacking)
• Not the first time we’ve done this one; seems everyone is able to push it hard to really get the most out of 12-14min of work; if you feel a bit dizzy, then you were doing it right!
• Crazy 8’s did claim one casualty, JB tweaked his back, hopefully his early stoppage prevented further harm – good lesson to pax to always think about proper form even if you only have to do 8  ‘easy’ reps
• JB still needs some Qs, if everyone signs up it makes it easy on everyone, so be like Nike – Just Do It

Here’s the link to the spreadsheet: https://docs.google.com/spreadsheets/d/1iL_lVooX3kXNwc3htjcWnjHT9PqbOyyUbkw0i2zh13E/edit?usp=sharing

 

Pox

M3

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