Guilt Q aka Milkbone’s Triumphant Entry
All All MECA BackblastsAugust 19th, 2016
5, make that 6 of Rolling Stone’s most dedicated bell busters woke up for some pain at their neighborhood automotive shop.
Since, I was MIA for a preruck last week and missed a workout earlier this week, I was called out and shamed and into Qing the Bell Buster Workout, so I accepted my punishment and succumbed to this Guilt Q.
Started off in the parking lot waiting for PAX to arrive, Marie Calendar was confident that MilkBone would arrive. Was hoping for even #s as I had a partner based workout in my mind. Waited til about 5:30:30 and no sign of MB, so we departed for the rest of the AO:
Slight Disclaimer
Warmizzle:
The 5 of us moseyed with Kettle Bell over head, alternating arms to the middle of HT lot for some warmup:
SSH IC x15, Small Arm Circles IC x15, Large Arm Circles IC x15, Cajun Cotton Pickers IC x15
Still no sign of MB, even MC lost hope that he would show, TYC had to revise his workout for odd #s. Walk over to the SunTrust Staircase with KB Over our head both arms.
In the middle of setting up stations, Milk to the Bizone appeared out of the fog, making a triumphant entry with his bell hoisted above his head, mini sweat rag and all.
It was a joyous time of celebration that last about 2 seconds as we had some work to get done. Stuck with my Plan B (Odd #s workout) Even though we had even #s.
The Thizzle:
Station Workout 1
Station1: Curls each arm using (2) 25 lb bells
Station 2: Chest Presses w/ 35 lb bell
Station 3: KB Swings with 30 lb bell
Station 4: Laying down Chest Flys with 35 lb bell
Station 5: Burpees
Station 6: Reverse Spiderman up the stairs and run back to Station 1 as the timer
Hit the wall for some people’s chair
Curls with Bell IC x10, Standing Bicep Extension IC x10, Lawnmower Rips Each Arm x10
REPEAT
Station Workout 2
Station 1: Standing Lateral Flys with 25 lb bell
Station 2: Laying down Chest Flys with 25 lb bell
Station 3: Goblet Squats with 30 lb bell
Station 4: KB Swings with 30 lb bell
Station 5: Skull Crushers with 35 lb bell
Station 6: Inverse Spiderman up the stairs and run around back to Station 1 as Human Timer
In honor of Milkbone and His favorite #, we ended with some burnout
50 Chest Presses IC with Bell
Walk over to ABC lot for some Mary
Marrizle:
LBCs with Bell x20IC, Turkish Pretzel Crunches Each Side x10 or 5
REPEAT
Moleskizzle:
I love leading these workouts, because it pushes me to be better and to give you guys a decent workout. Hopefully as I get stronger the workouts get better and we can all be blessed as a result. Great to see you guys continue to show up.
Pray for Sparknut and his family and fellow F3er, Class Five who will be departing for Louisiana thos Saturday through Wednesday to help with the flooding tragedy. You are encouraged to pray, go or give. Here is a link. https://www.gofundme.com/2k7rxhg/donate You can contact Sparknut if you are interested in going.
Have a great weekend fellas, may God be at the center of all you do, and HIs light shine brightly through you!
9 Comments on “Guilt Q aka Milkbone’s Triumphant Entry”
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Did anyone else notice that MB’s KB had some sort of trinket or bracelet attached to it in addition to the sweat rag that is already there? We need to keep a close watch to make sure that Milkbone doesnt start buying pandora charms for his bell. #justsayin #mightlovehisbelltoomuch
LOL!
Solid workout homie. The reverse Spiderman up the stairs was a rough to do. I’m using it!
I told you my bell rag is always welcome to the Q, but dont talk about my bling Suka. 😉
@Marie thanks for sticking with me brother. #I thought about bailing
#bonesbellbling
Plan B delivered, lots of reps waiting on the human timers…good Q, Hula.
Milk Bone = late = no surprise. He does have a long drive.
Of course late = still welcomed and glad you made it!
Praying for the folks in LA and for Spark Nut’s trip back home.
Until next time.
LOL! Ya’ll are killing me with the #bellbling
I say well done to the Stoners this week. Four great beatdowns by Whatley, @paxchoice, Sourdough, and a fine finish by Hula. I think Marie Calendar is the only pax to make all 4, but I have to give the honorable mention to Schnitzel also with 4 in a row (even if one was at Skywalker).
@Hula – Great job bringing the pain to the upper body! #mypecksisswole Very effective. I like focused approach to really push one muscle group to failure.
Thanks for the prayers and the $’s brothers!
@hula, like the workout of stationing the different size KBs to different exercises.
@mc+@mb- good showing after a night of beer and laughs. I suspect MB keeps that rag on his KB cause it sweats as much as he does.
@sparknut- Godspeed.
@Chachi- don’t be stranger, #StretchingQ
Missed all last week so weekly average is only two, not that impressive when you put it that way, right?
Good 2nd F with Schnitzel, Milk bone, and Sugar last night. 3 of 4 of us made it out, and Sugar only missed due to going out of town. Beer, pizza, and staying up too late didn’t keep us away…
No pizza here. I opted for the salad. It did not look as good as that pizza though. If I drop this last 10 I’m hoping ill start running at the front! #watch your back lead dogs