June 7th, 2019 By Manwich

Darn, I didn’t realize today was National Donut Day or we would have ate donuts instead of doing the beat down………….ummmmm J/K.  Disclaimer read including safety message then circle up.  Ah, here comes Sparknut coming in hot in the CB parking lot.

Warm-O-Rama:  Circle up in the CB lot all in cadence:  15 SSH, 10 Skiers, 10 IST, 10 CP, 10 WM, 10 Tempo Merkins, 10 Tempo Squats.  To loosen and warm up more, mosey around outside of BP then butt kickers, high knees, carioca, side shuffle, quadraphilia, and toy soldiers.  

M1 (WOD):  “HIGH FIVE”  W/ A PARTNER.  12 MINUTE CAP.  Try to complete all rounds in 12 minutes.  All Pax totally dominated the task with 25 seconds left on the timer.  

Partner 1 performs:

• Slam ball squat clean and press
• Plank position alternating shoulder taps, 2:1.
• 50# KB lawn mower pulls, each arm.

While Partner 2 jumps rope.  Then switch with your partner and P2 do the above while P1 jumps rope.  When 1st round complete, both partners do 5 HIGH FIVE merkins.  Then start round 2 and so on.

Rounds & Reps:

• 1st Round – 10 Reps
• 2nd Round – 8 Reps
• 3rd Round – 6 Reps
• 4th Round – 4 Reps………audible called to add a few more rounds…..
• 5th Round – 3 Reps
• 6th Round – 2 Reps
• 7th Round – 1 Rep

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

Recover, Recover.

Moleskin / COT / Namearama:

• Good to see 5 – 6 Pax for past couple of M3’s.  I’d love to see numbers go up and other Pax sign up to lead this great beat down.  One of the F3 Core Principles:  All F3 workouts are peer led.  Let’s keep it alive and well.  
• Always a pleasure leading this group.  
• Prayers for all Pax who can’t make it out, unspoken requests, all service men and women, police, fire.

SYITG, -Manwich

M3, Rolling Stone

---