July 10th, 2020 By Manwich

Six Pax met up in the hot and sticky gloom for a WOD + mobility work.  There’s always been a beat up orange cone in the CBA parking lot and today we figured out that its true purpose is to hold our M3 weinke by wedging the cardboard in the cracks at the top of the cone.  Works nice as a Weinke holder!  YHC read the disclaimer and we moseyed.

---

Warm-O-Rama:  Moseyed over to BP circled up for 15 SSH IC, moseyed to ABC store and circled up for 10 Squats IC, moseyed and mixed in high knees, butt kickers, carioca, quadraphilia, circled up in HT lot for 10 Merkins IC and 10 IST IC, moseyed back to CBA lot circled up for 10 slow weed pickers IC.

---

M1, ‘Conquer The Mountain’, 14 min time cap.

• Buy In:  Overhead KB carry around parking lot.
• 10 Burpees followed by 50 Mtn. Climbers
• 20 KB Clean + Reverse Lunge, 50 MC’s
• 30 KB Push Presses, 50 MC’s
• 40 KB Sumo Squat + high pull, 50 MC’s
• 50 KB Swings, 50 MC’s
• Cash Out:  4 tire flips

Everyone ‘Conquered The Mountain’ this morning in under 14 minutes.  250 total mountain climbers completed.  Good work!  Cooled down with a slow mosey around the old BB&T then back to the AO for M2. M2 (Mobility):   Mix of low body and spine yoga type stretches/positions. M3 (Merlot): None Moleskin / COT / Namearama:

• It’s an honor and privilege to lead the Pax.
• The Launch of F3 Albermarle! This Saturday at 0700 at Hartsell Funeral Home in Albermarle  Pre-blast:  https://f3-meca.com/2020/03/01/the-launch-of-f3-albemarle/4/
• F3  Skywalker anniversary beatdown next Sat.
• Prayers for understanding, peace, and healing for our nation, those affected by COVID-19, our leaders, and all other unspoken requests.

-Always show gratitude and give thanks!  SYITG    

Kettlebells, M3, Mobility

---