The mino bone
All All MECA BackblastsAugust 25th, 2016
Intro
10 of our faithful showed up for a proper beat down. Yhc decided if you can’t bring em out to the fishbone, bring the fishbone to them. Hope you got your monies worth fellas.
Disclaimer
Warmaroma
Mosey around the parking lot looking for a space. None available. Too bad
Circle up
Stretch hammys
Ssh X 26
Mountain climber mercins X 15
The thang
Mosey to rock pile and plank
Dimond merkins X 10?
And were off…
No data but im thinking we ran a good 2+ miles stoping every 1/4 mile or so for a pain station.
Pain included….
Decline mercins
Mercins
Dimond mercins
Ist
Cotton pickers
Carolina dry docs
Lunges in place
Signiture 50 ww2
Lbc’s
Arm circles
And no name calling but one of our MC’s let me know about my pirty white watch and we did 10 burpes to finish.
Quadrafilia up hill and around corner to lot
Get some rail
Dips to failure ic followed by dimond incline mercins X 10 ic
Repeato X 3
Mary
WW2 X 25
Ww2 X 10
Mason twist
Homer to marge
Little fluter baby crunch X 15
The W X 30
Moleskin
I hope everyone had a good of a time as me out there. It was an honer to lead brothers in christ through a beat down. We are thankfull to see one of our brothers back from doing gods work! Tommorow bell buster canceled for the convergance at cox mill with schnitzel.
Catch yall in da gloom
10 Comments on “The mino bone”
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Well done there @Milkbone. That was a fast-paced workout! A little taste for our non-fishbone PAX, you should try it sometime!
Good to see @Sparknut back safely! Thought maybe that break would slow him down a bit but – guess not.
Had fun as well! Good to see everyone out today! Don’t forget Sirius workout tomorrow and Isotope 5 yr on Sat 0700, North Meck Park. Should be large numbers and lots of fun!
@Milkbone – you’re bringing it, brother. Pushing us to get stronger (or to CVS for more Advil and KT tape!)
@Sparknut – making up for lost time by showing up twice today. (MB put you in the PAX list twice – #whereIsMarieCallendar.)
@Whatley – good luck this weekend.
@Hula – Hula? Hula?
See you tomorrow at Cox Mill Elem, 0530.
Thats the last time I wake up at 430 and go hide on the Greenway trail waiting for you guys to find me. TUrns out, yall ended up flying past me twice and never even saw me. Remind me not to call the PAX at Rolling Stone for any kinds of Search and Rescue Missions.
LOL! Jk dudes, on a serious note. Say a prayer for me. My throat is swelling up and sickness is starting to sweep through my house. Pray I can stay well enough for Sirius tommorrow and my Go Ruck on Saturday
Also
Just wanted to make you aware of the FREE Sovereign Grace Concert tomorrow night at 7PM at Crossway Church in Charlotte.
Link to the event and FREE Concert:
http://www.thegathering-charlotte.com/
Directions to the church building:
http://crosswaync.org/#/welcome/directions
Hope you all can make it.
See you there,
Brian
@Milkbone – A fine example of a solid F3 beatdown! I like the focus on smoking the pecks and triceps for maximum results. My wife thanks you. Haha.
Great work by all the pax! Everyone kept an impressive pace. It was really nice to be back among the pax.
@Sourdough – you crushed the dips and incline mericans
-Tclaps to our F3 brother, Class 5, at Davis Lake who made the hike to Louisiana with me and the fam for the past 5 days! #bravedude And thanks to all who have been praying and Marie, Milkbone, Hula, Gung Ho, and others I’m not aware of, who helped financially. It was a very successful trip. A little overwhelming when you consider we helped 3 families out of 110,000, but the primary goal was accomplished – live out the love of Christ. Thank you all for partnering with me to do that. It was an honor to have the opportunity to serve.
-Hasta manana at Sirius
@schnitzel thanks brother. I think I fixed it. Whoops. Hey FYI I heard Marie stays jacked up on ib profin, im sure he will hook u up.
@Whatley and hula bring it out there for rolling stone!
Thanks men
Hula, airborne, get some and chew it like its gummy bears!
Milkbone didn’t know we were introducing a speed workout! You boys are fast! @Hula start chugging honey! Sat we ride!!! First time I burned out Triceps at an F3 work out. Dang!
Whatley
@Hula- What happened to the FNG’s? Tuesday must have been brutal.
Milkbone, way to bring the pain. Speed and pain stations, can’t beat it! Hula, hope you beat the crud. Spark Nut, glad you and others had a safe trip to Louisiana. I’m sure the families you helped are grateful for your service! Looking forward to seeing you all at Sirius.