August 24th, 2018 By Pox

11 Stoners, excited by the prospect of ending their workweek on a high note, arrived in the very comfortable gloom of 50 degree weather (YHQ wearing his long-sleeve gear) for a little M3.  After a rather lengthy set-up and movement of equipment here, there and everywhere, 10 of us circled up with #11 arriving just as warm-o-rama was finished.  It went like this:

Warm-o-rama COP:

• IC: SSHx15, cotton pickersx10, ISTx10, Mountain Climberx10, Plank jacksx10, WLSquatsTempox10,
• Circles: neck, shoulders, elbows, hips, knees, ankles
• Walkthrough all exercises 3-5 reps each to get used to movement and weight

M1: “Lucky 7s”

4 Rounds for Time, 11 min CAP (staggered start)

• 7 KB Gorilla Pulls/rows 35/30 each arm
• 7 Back Flies: 10lb plates
• 7 Slamballs
• 7 Supermans, 3 sec hold
• 7 SDLHP: heavy KB (50+)
• 7 Tire Shrugs
• 70 Single Unders

M2: 2 Stations, 8 min each station

• Heatstrokes foam rolling pain cave: hamstrings, IT band, groin
• Pox’s partner stretching: chest, hamstrings, Hip/IT

M3: None again today

Moleskin

• Big thanks to Heatstroke for bringing the pain cave tools along with the plates
• Wormburner burned it again and didn’t even bother to warm-up, but more importantly his comment (as usual) made the BB title calling HS’s foam roller a ‘little Zebra’ – you need to show to know
• Welcome to Putin, who despite our Highland brothers not doing KBs on KB Monday, gave KBs a second chance and found us for a change of pace (and NO running)
• Dr Phil made his quarterly appearance; great to see you, hope we can see you next week
• Props to Golden Boy who, now having entered high school, picked-up some much heavier than normal weights
• YHQ did his first nickel in some time, as such a week of burpees, merkins, and running left me no choice but to create a new workout with NO Burpees, merkins, and almost no running.  I think a lot of Pax injuries are not acute but related to mobility limitations combined with unbalanced strength.  For example, this week was a lot of chest and front of the body with no pull-up or strengthening of the back.  So today’s workout was 100% focused on lats, delts, lower and upper back, etc to help balance out strength.  One week is no big deal, but over time unbalanced strength and poor mobility means your body will compensate more and more until something gets hurt/pulled out of alignment.  The other part of that is mobility, so some lessons in soft-tissue courtesy of HS using foam rollers, balls, and sticks is the other part of the equation combined with stretching. – So really today was just therapy for the first four days of this week.
• Scorecard below and updated on google sheets:

M3

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