August 31st, 2018 By Pox

YHQ Arrived early in the Gloom to welcome a FNG and set-up for a re-run of an early M3 workout: Dolores.  After some last minute set-up, a few 5:31 arrivals, and a rambling disclaimer 7 Pax in normal attire and two Pax sporting cut-off gun showing red shirts circled-up for the fun:

Warm-o-rama:

• COP: SSHx15, CPx10, Tempo Merkinsx10, Toe touchesx5
• 25meter exercises: powerskip, lunge with twist, inchworm merkinsx5 w/mosey, pigeon walk, hamstring extension walk, mosey
• Walkthrough workout exercises x3

M1: Dolores 21-15-9 for time, 11min CAP

• Slamball squat clean and press
• Cosak squat with bell (35lbs, modify down to get deeper if needed)
• Plyo clapping merkins
• KB Swing (Russian) – go heavy 1.5-2pood

100 m shuttle run after each round (down and back between cones x2)

M1+: (after recovering from workout) Extra Credit – Max Tire Deadlift in 1 min

M2:

• foam roll on your own while Pax does extra credit
• Quad+couch stretch 2 min/leg
• Band hamstring, IT, groin stretch: 2 min/leg

M3: none, but Pax times were slower than June due to IMPROVED FORM!

Moleskin:

• IMPORTANT: Monday start time will be 7AM (Pox special) in honor of labor day
• Link to scores and whiteboard below, lots of DNFS, but that’s ok because there were a lot of full cosak squats and plyo merkins (the first time we did this squatting was not too deep and little clapping was heard)
• Welcome to FNG Aaron, see you next week!
• I enjoyed the little extra credit; we’ll do it again sometime and see if anyone can catch GBs 57 reps (with a little tire)
• Firehoses still lonely, need to be creative
• Thank you all for keeping coming to M3; we’ve cycled through most workouts twice – feedback on format always welcome and always looking to improve

F3 – M3:	Misery-Mobility-Merlot Tracking Sheet
Region	MECA
AO	Rolling Stone
Description	This sheet provides a summary of all the 'M3' Style workouts for the Rolling Stone AO complete with tracking of individual performance
Usage:	Each Tab represents a different workout: Q can utilize the descriptions to understand the WOD (Workout of the Day) and record performance of Pax Pax can update personal times and record notes as required
Version	1.0
Author	Pox
Version Notes
1.0	Created Summary Sheet and Added First Workout to try out format and online posting

M3

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