Not your Mom, it’s an EMOM
All Rolling Stone BackblastsMay 26th, 2023
AO: F3Rollingstone
Q: Pox
PAX: Cheerwine, Manwich, Macgruber, Life Alert, Pox, Detention, Clickbait, Vespa-Odell, Hot Pack, ti, @backstop, @firstdate
FNGs: None
COUNT: 12
WARMUP: “mini-Murph”: 200m run, 1 pull-up, 2 merkins, 3 air squats x3 then with PVC 10 passthroughs, 10 OHS, 10 good mornings
THE THANG: 3 EMOMs 5 min each
Strength: deadlift or cleans or clean&jerk
Cardio: wallballs or assault bike
Skill: double unders
MARY: pre Murph shoulder band mobility and some leg stretches with hot pack
ANNOUNCEMENTS: Monday Murph 7am, bands provided to help with scaling
COT: prayers said
Q: Pox
PAX: Cheerwine, Manwich, Macgruber, Life Alert, Pox, Detention, Clickbait, Vespa-Odell, Hot Pack, ti, @backstop, @firstdate
FNGs: None
COUNT: 12
WARMUP: “mini-Murph”: 200m run, 1 pull-up, 2 merkins, 3 air squats x3 then with PVC 10 passthroughs, 10 OHS, 10 good mornings
THE THANG: 3 EMOMs 5 min each
Strength: deadlift or cleans or clean&jerk
Cardio: wallballs or assault bike
Skill: double unders
MARY: pre Murph shoulder band mobility and some leg stretches with hot pack
ANNOUNCEMENTS: Monday Murph 7am, bands provided to help with scaling
COT: prayers said
Wow! Double digits at PoxBox. Must be a record. May be a week record for RS too! Welcome @macgruber getting his name on the board for the first time. Come back anytime.
@Backstop, Cheerwine, Clickbait, Detention, f3rollingstone, FirstDate, Hot Pack, Life Alert, Macgruber, Manwich, Pox, ti, Vespa-Odell