March 13th, 2020 By Manwich

YHC read the MECA email last night advising Pax of no contact and not to share coupons.  That works for M3 right now as all our coupons were stolen a few weeks ago and everyone has to bring their on bell anyway.  Take all the precautions seriously but keep on posting to beat downs.  If you’re feeling sick, STAY HOME!  With that said, YHC gave the disclaimer to the other two Pax.  A 4th Pax, Firestone showed up during the warm-o-rama.

Warm-O-Rama:  Moseyed around the HT lot mixing in butt kickers, high knees, side shuffles, and carioca.  Circled up in the HT lot:  20 SSH IC, 10 WM IC, 10 CP IC, 10 Tempo Squats IC, Arm Circles OYO.  

M1 (WOD 1) COVID 21-15-9

• Mtn. Climbers, 2=1
• KB Curls
• KB Thrusters
• KB Lawn Mowers
• Merkins
• Run 1 lap around bank

M1 (WOD 2) 21-15-9

• KB Deadlift
• KB Shoulder to shoulder press
• 10 WWII Situps

M2 (Mobility):   Mix of low body and spine yoga type stretches/positions, arm & Shoulder stretches.

M3 (Merlot): Nope

Moleskin / COT / Namearama:

• Keep the donations coming in for the Boys and Girls Club.  See the donation link that heatstroke put out there on the Rolling Stone Slack channel.  Skywalker is right on our tails.
• Prayers for the world during this COVID-19 outbreak.
• Prayers for all injured Pax, we look forward to seeing you back in the gloom soon
• If you have an event coming up that you’d like to announce, don’t forget to write and post a pre-blast.  Template:  https://f3-meca.com/2019/07/20/pre-blast-template

-Always show gratitude and give thanks!  SYITG

M3

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