F3 Rolling Stone introduces M3
All Rolling Stone BackblastsMay 4th, 2018
8 Stoners enjoyed the gloom with kettlebells, PVC pipe, and slam balls for a short but fun workout. With unanimous support for the new Friday format, a new name was chosen by the Pax which will be described below. But before the naming convention began, it went like this:
Warm-o-rama COP: SSHx15, Merkinsx10, plank jacksx10, PVC passthroughx5, PVC passthrough with stretchx5, reverse PVC passthroughx5
WOD (Workout of the Day): 4 exercises, Rep Scheme: 15-12-9-6-3 for time, 11 min CAP, one tire flip after each exercise for a total of 20 tire flips if you finish
- Slamballs
- Jumping squats (real jumping squats breaking parallel)
- KB Sumo deadlift to high pull
- KB Swing (America style = press overhead)
Mobility/Stretch: ~18min, partner work (one partner is stretching, the other is assisting/providing mobility assistance)
- Hamstring 1.5min/leg
- Cross over IT/Glute: 1min/leg
- wide leg/groin: 1.5
- Test out
Moleskin (or perhaps Merlot-skin, doesn’t seem right)
- By unanimous agreement, the RS Pax has decided to keep the new Friday format combining cross-fit style timed WODs with KBs and props for ~15 min and stretching and mobility to assist in weekend recovery
- I loved Chachi’s comment on arriving today, is this even a KB workout anymore? (there were tires, slam balls, PVC pipe, etc all strategically placed around the parking lot)
- Great work by all today, I think only three made the time cap: Golden Boy, Whatley, and Heatstroke (with Big Green), Big Red got me as I was a DNF (did not finish)
- And now, drum-roll please, the new name is….M3
- Misery
- Mobility
- Merlot
- For those less aware of F3 Lexicon, the Misery now refers to the WOD, the Mobility is well…Mobility, and Merlot is something you spill when you push it to the Max.
- Good names which lost out were:
- War and Peace
- Brogacide
- Ball Buster
- I have gone back and tagged all M3 workouts as M3. We will start repeating some of the workouts and recording times to track improvement now that everyone kindof understands what we are doing.
4 Comments on “F3 Rolling Stone introduces M3”
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Friday is my favorite F3…now M3 day of the week!
Hahaha! I like having to “get my mind right” to go all out to finish within the time alotted. The 1st couple of times I didn’t finish as I didn’t give it my all…no more of that. Then get some recovery in. Great workout!
Killer, I was a DNF as well. I have 2 whiteboard weinkes I can donate 1 to M3. Cheers!
I was able to finish with about 8 seconds to go. The countdown led to my final push.
As this was my first M3 workout, wasn’t quite sure what to expect. Good thing stretching allowed me to lay on the ground for a bit because I’m not sure my legs were going to function very well after that.
Great workout and look forward to many more!