September 21st, 2018 By Pox

9 Stoners had a little M3 fun in the gloom with our first re-visiting of the “Chipper.”  It went down like this:

Fumbling disclaimer and long set-up in HT parking lots (under the lights), start a few min late

Warm-o-rama COP (IC): SSHx10, TempoSquatsx10, Cotton Pickersx10, SSHx10, Divebombersx5, planking toe touchesx5, Plank jacksx10, PVC Passthroughsx10, PVC around the worldx5 each arm, PVC Sotts pressx10, PVC thrustersx10

M1: “Chipper” For Time, 14min CAP

• 120 Single Unders (or 60 double unders)
• 100 PVC Thusters
• 80 KB Lawnmowers (1pood) – total so 40/arm
• 60 Slamballs
• 40 heavy KB Swings (Russian, 1.5pood+)
• 20 Tire Deadlifts
• 10 burpees

M2: Pox led stretch-o-rama ~11min

• 45-60sec Paleo squat x2
• Butterfly stretch
• Active cross-oversx5 each leg with extra stretch on 5th rep
• Happy Baby Stretch
• Hamstring – 1 min/leg
• Lower back twist

M3: None – but slam balls, heavy KB swings, and/or tire deadlifts all got the Pax in one form or anther

Moleskin:

• Strong showing for our second round of Chipper, improvement was shown by Pox (time) and GB (weight)
• Lots of set-up for this workout, thanks to HS/Whatley for brining all the big bells, Life Alert saved me with the ropes, Poutine transported the slam balls via SUV, and GB rolled the tires.  YHQ, just rummaged around trying to find a working marker, in the end had to use HS equipment
• Lots of good work making the form police work minor (with the exception of worm burner who clearly needs extra instruction).  I thought everyone challenged themselves to do the full movements and/or go for a uncomfortable weight.  It makes a HUGE difference in the workout if you try to do the suggested weights.
• I really like the cheering on and ‘assistance’ of the Pax for Roomba – that’s what M3/F3 is all about
• As usual, link to sheet is here and whiteboard below.

M3

---