Rolling Stone Inaugural Bell Buster bonfire!
All All MECA BackblastsJune 24th, 2016
Welcome Kettle Bells to Rolling Stone. Thank you to the 10 Pax who followed my scattered lead to lift heavy at my first ever KB Q. It’s amazing how much time you have when you don’t run a lot. If I had to rate myself on a scale of 1-10 Organization 0 and effectiveness 10. I definitely learned some things and already am pondering great ideas for next time. I love a challenge except for running and hope you all can’t move the rest of the weekend. Here we go.
Warmarama,
Arm Circles OYO
Cross Arm Stretches OYO
Behind head Stretches OYO
Windmills x 12 IC
Slow mosey around parking lot
Thang in no paricular order and many multiples.
Curls each arm x 10 SC
Tricep extentions x 10 SC
Single arm Rows x 10 SC
Tween the legs Lunge walk
Single arm rows x 10 SC
run the Parking lot
Bell swings x 10 SC
Single arm Shoulder press x 10 SC
Halo x 10 each direction
figure 8 squats.
Turkish get ups. 5 each arm (suck)
Run lap with Bell
Suzanne Summer’s with airpress ( Peoples Chair with bell between legs)
Merkins x 10 IC
Lot’s of repeato’s as time never ended.
Suicide with bell 1 round
Mary
love handle crushers x 10 each side
Bell ext on your back x 10
Mason Bell twists x 10
Moleskin
Thanks for showing and following. It was great to add a new beat down to the mix. What a blessing F3 is and I love the way we always push each other to improve. Prayers up for Waterboys TN friend losing a parent and caring for the other. For Hula’s family trying to find balance as he follows God’s calling. For each of us present and absent that we continue to be better men for our families, friends and coworker.
God Bless,
Whatley
Ephesians 1:19
“I also pray that you will understand the incredible greatness of God’s power for us who believe in him.”
12 Comments on “Rolling Stone Inaugural Bell Buster bonfire!”
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The burning of the gloves should be mandatory for any new AO/expansion.
Let me have it boys. Not graceful but hopefully effective.
“Don’t sell yourself short, judge You’re a tremendous slouch.”
Ok, may not be completely in point, but any day I can throw in a Caddyshack quote is a good day. Seriously, that was a tough workout. Leading KBs on the fly is not easy, but you handled it like an old pro. Throw in some sacrificial burning gloves, and you got a first-rate workout launch.
Always great to see the RS boys, and meet some new guys. Thanks for letting me join you.
Good job Whatley! Definitely a different beast to Q but based on what we see from the RS PAX for our Boot Camps, it’ll be no time ’til we are throwing some envious KB parties!!
Effective, yes. Already feeling the effect of the curls.
Nice to see Gamma and Col. Mustard this morning as well.
Nice to have a closer Friday option! Launching was the easy part guys, let’s keep this Stone Rolling!
Well played Gama! “Last time I saw a mouth like that it had a hook in if!”
Thanks for showing! Would love to Ruck sometime! Need to know what I’ve gotten into!
Well done @Whatley. The goal of RS KB, “No Soccer Arms!”.
@Whatley – Thanks for stepping up to the challenge of leading the 1st KB beatdown at RS. I agree with the 10 for effectiveness and am afraid of how I will feel tomorrow. Glad for the weight resistance – a nice addition to the RS line-up.
Say no to CBW and Soccer Arms
I say well done for the first workout. Sure running is not allowed and I complained loudly but on your deathbed you will receive total conciousness. So you have that going for you.
Just kidding thanks for leading and enjoyed it. Thanks for the prayers for my friend.
Have a great weekend!
@Whatley – to not be perpared and try something new, not bad at all my friend. If you refer to the Highlands’s Mettle and Harrisburg Iron BB’s you can get plenty of ideas.
Nice to see some old and new faces. I believe that @SparkNut and his band of misfits at the Auto Shop need to do a little more work on Thursday’s to ensure the parking lot is wide open on Friday’s. Good problem to have I guess.
I guess I will have to slap my name on SUG and come Q one Friday. Great job men.
Also @Whatley, watch out what you ask for, @Gamma will show up at your doorstep at 0400 ready to ruck prior to the workout.
I’ll get on that Col. We’ll at least double stack them in the shop so we can put 18 cars in our 9 bays. Haha
Honored to be part of the inaugural RSKB workout. Great work men. Definitely lots of room to improve on my form, thanks for calling me out @Whatley. Great work with the Q.
Good to see RS expanding to other types of beatdowns! Way to step up first to lead a KB beatdown @Whatley. Looking forward to attending one of these beatdowns in the near future.
@Col Mustard, there are other KB beatdowns in the MeCa region also. Tradition has two each week. Surely, our Nantan knows that. Feel free to check SWAT and BOMB backblasts for ideas also guys. Mettle has only posted three backblasts since April, one of which was posted by me this week, so ideas may be scarce there….
Fair enough, let me restate that….There are several established KB workouts around @MECA, just check out the BB’s to get some other ideas on workout ideas.