4 Rounds of the CBA 100
All Rolling Stone BackblastsNovember 6th, 2020
8 total Pax came out to the gloom to enjoy the mild 49 degree morning. Perfect temp for working out outdoors IMO. YHC read the disclaimer and we moseyed.Warm-O-Rama: Moseyed over to ABC store with some butt kickers. Circle up 15 X SSH IC. Mosey over to Suntrust bank circle up 10 X Prisoner Squats IC. Mosey over to HT with some Carioca, Quadraphillia, and high knees. Circle up 10 X Penny Pickers IC, 10 X IST IC, 10 X Merkins IC, 10 X Plank Jacks IC. 10 X Toy Soldiers OYO, 5 inch worms OYO. Recover, mosey back to launch point for a run down of the WOD.
M1 – CBA 100, 4 rounds 14 min cap. YHC modified the old ABC 100 because we no longer have our slam balls or jump ropes. Some of the Pax finished in time and some dnf’s. The butterfly sit-ups will get you.
- 25 X KB Swings
- 25 X Butterfly Sit-ups
- 25 X Plank Shoulder Taps
- 25 X KB Shoulder to Shoulder Presses
- 1 lap around parking lot carrying your KB
- It’s an honor and privilege to lead the Pax.
- Prayers all unspoken requests and needs, for MC’s friend David, Master Po’s uncle, our nation’s leaders, those affected by COVID-19.
- Come out tomorrow 11/7 @ 0700 and help support Heatstroke during his virtual Marine Corp marathon at the Moss Creek Greenway.
- Firestone will be Qing a Black Friday convergence beatdown over in the F3 Lake Norman Region at North Meck Park. 0700 I believe. And the good part…..BEER after at Primal. Something about coffee available too. Let’s get some MECA and Rolling Stone Pax to show some support!
Kettlebells, M3, Mobility, stretching