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Lot’s of 3’s. A M3 Tripod on May 3rd.

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May 3rd, 2019 By Manwich

YHC was hoping there wouldn’t be a repeat of last week’s no show, fartsack convention.  Cars started rolling in about 5:28 with Heastroke and his 2.0, Goldbond rolling in hot at 5:32.  We ended up with a decent showing of 5 HIMs, a 2.0, and a FNG who all dominated a M3, tripod WOD, on this 3rd day of May.  Welcome FNG David. YHC had been working on EH-ing David for a few weeks now.  We were sad to not see Wormburner in the gloom this AM, that’s like at least missing two M3’s in a row, DUDE!?

Short disclaimer read then off to Warm-O-Rama:  We took a different mosey route today on the side walk around the outside of the Cannon Crossroads shopping center.  Dodged a few low hanging limbs but made it safely to the Suntrust parking lot. “Circle” up, all in cadence:  15 SSH, 15 WM, 15 CP, 15 IST, 10 Air Squats.  Mosey back to CB lot.

M1 (WOD):  The giant Weinke made an appearance this morning to display today’s tripod WOD.  Pax broke out into 3 groups.  Each Pax complete the reps for each exercise at each station and continues to repeat through for 4 minutes.  Then the groups of Pax rotate to next set of exercises, repeating through for 4 minutes then rotates to last set of exercises for 4 minutes.

  1. 10 med ball slams, 10 med ball wood choppers – 5 ea side, 10 med ball alt hand merkins – 5 ea side.
  2. 10 jump lunges, 10 half burpees, 10 Apollo Ono’s
  3. 10 KB single hand swings – 5 ea hand, 10 KB single arm thruster – 5 ea hand, 10 KB shoulder to shoulder presses.

FINISHER:  5 big tire flips, 5 tire jumps inside tire, 5 tire flips back to start.

M2 (Mobility):  Triceps, cross arm, arms behind back, arm circles, standing single leg quad, forward toe touch, downward dog yoga pose, pigeon, on your six for butterfly, on back for double knee hug then single knee hug.

M3 (Merlot):  None today

Moleskin / COT / Namearama: