May 29th, 2020 By Manwich

YHC loaded up the kettlebell, speaker, and cardboard WOD Weinke and cruised on over the AO.  When everyone arrived in the gloom, they noticed the red cooler sitting on the tailgate and asked what was in there?  I heard a few guesses of juice boxes and Capri suns.  Last night YHC put together a partner WOD and named it ‘Nutty Buddy’.  So of course YHC had to ride over to the store and get some nutty buddy ice cream treats for the Pax for their post beat down reward.  Even with the WOD called “Nutty Buddy”, the Pax couldn’t correctly guess what was in the cooler.  Guess they’ll have to wait until the end to find out.  YHC announced the disclaimer and we immediately circled up.

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Warm-O-Rama:  IC:  20 SSH, 10 WM, 10 IST, 10 DP.  Moseyed down to the HT lot. Circled up IC:  10 Squats, 10 Merkins.  Moseyed back to CBA lot and mixed in some butt kicker, high knees, walking lunges.  Circle up with kettlebell and OYO:  10 KB sling shots, 10 KB high pulls, 10 KB Squats, 10 KB Curls. 

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M1, Nutty Buddy WOD, For time. 

• KB Swings
• Balls to wall + Shoulder taps
• KB Squat + KB curl in squat position
• Run a lap around inside of CBA parking lot

1st round start with 10 reps of each, then 9, 8, 7, 6, 5, 4, 3, 2, 1 then record your time.

Cooled down with a walk around parking lot. Some solid times by the Pax: Hot Pack 9:50, Firestone 11:09, Cheerwine 11:46, Cha Chi 11:58, Manwich 11:58.  

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

M3 (Merlot): None

Moleskin / COT / Namearama:

After we were done with COT, The Pax were rewarded with a nutty buddy ice cream which we all enjoyed together for breakfast.  Who says you can’t eat ice cream for breakfast?

• It’s an honor and privilege to lead the Pax.
• Prayers for Steel Cannon’s friend Andi, Hot Pack’s brother Brian, those affected by COVID-19, our nation and leaders, and all unspoken requests.
• F3 Davis Lake 5th Anniversary Convergence is Saturday, 5/30 @ 0700, Davis Lake Swim & Tennis Club, 9000 Davis Lake Pkwy, Charlotte, NC 28269

-Always show gratitude and give thanks!  SYITG

Kettlebells, M3, M3-Misery, Merlot, Mobility, stretching

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