May 31st, 2019 By Manwich

Bet you all didn’t know today was natl smile day?  Go out there today and share lot’s of smiles.  YHC pulled into CB and Loveseat pulled in right behind for his first taste of M3 shortly followed by Steel Cannon.  Disclaimer read then Heatstroke pulled in to join for the later M2 portion.

Warm-O-Rama:  Mosey over to BB&T then carioca, high knees, quadraphilia, toy soldiers.  Mosey over to HT lot “Circle” up, all in cadence:  10 SSH, 10 WM, 10 CPs, 10 IST, 10 squats.  5 inch worms OYO.  Just when we were wrapping up the inch warms I see the headlights of the Dodge Durango whipping in the CB lot and ran down to join……..Ahhhhhh Sparknut, glad you could join us.  Mosey back to CB lot for run down of the beat down.

M1 (WOD):  12 minute AMRAP (as many rounds as possible)  Target 3-4 rounds. All Pax completed 3 to 4 rounds.  Great Job!

1. 10 Wall Balls
2. 10 Butterfly Sit-ups
3. 10 KB swings w/ heavy KB
4. 40 Single Unders or 10 Double Unders
5. 100m run, flip big tire 2 up & back, then 100m run back

Cool down mosey around HT lot then back up to CB lot for M2.

M2 (Mobility):   Various lower body mobility exercises and full body stretches.

M3 (Merlot): Zero

Moleskin / COT / Namearama:

• Great job today Loveseat on crushing your first M3 beatdown!
• Always a pleasure leading these workouts.  Hope to keep building up the pax count for M3.  Short workout with good end of week recovery stretching.
• Good luck to HTL ruckers this weekend and prayers for safety.  Same goes for any other Pax participating in CSAUP events this weekend. 

M3

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