October 7th, 2016 By Sparknut

7 wise men braved the dreary gloom. They came out despite the inherent dangers of traversing the Harris Teeter parking lot at an extremely slow pace and the threatening weather. One FNG asked at 0524 if we were the only ones. He’s not yet familiar with the typical pattern of arrivals between 0528 and 0530, but Milkbone, Marie, and Sugar made their traditional entrance just before the bell.  Disclaimer…

MOSEY to the Teeter parking lot with KB above your head in right hand

WARMARAMA

• SSH X 20 IC
• Windmill x 15 IC
• Merican x 15 IC
• Mountain Climber x 15 IC
• Mosey

THE THANG

• Bell Crawl across HT parking lot (ax. 80 yds). PAX line up shoulder to shoulder with KB extended in front and hold KB up until traverse is complete. Last PAX Bell Crawl (bear crawl with your bell) to the front of the line, and repeat in Indian Run pattern until across parking lot.
• KB above head in left arm slow mosey to Suntrust
• 12 minute, 4 station KB circuit AMRAP
  • Station 1: Curls x 20 at bottom of stairs, head up the stairs to the corner
  • Station 2: Lunge walk with KB cross unders down the road beside Suntrust (ax. 50 yds)
  • Station 3: Tricep extension x 20 at the bottom of the hill
  • Station 4: KB LBC x 40 on the inside sidewalk
• Mosey to CBA with KB overhead 2 hands
• Colt 45 x 2: 15 Curls from bottom to 45 deg; 15 Curls from 45 deg to up; 15 Curls full bottom to top
• Bell Crawl back
• Turkish Get up x 10
• Overhead press x 20
• Alternating KB swing x 20
• Squat thruster to calf raise x 20
• Lunges x 20
• Alt KB swing x 20
• Partner KB tricep extension x AMRAP 1 min

MARY

• The W w/ KB x 15 IC
• Mason twist w/ KB x 15 IC
• maybe something else

PRAYER

1. Pray for “3” and his 2.0’s having medical issues
2. Pray for those who have suffered from Matthew: Haiti, Florida, Bahamas

ANNOUNCEMENTS

1.  National Service Day to provide free oil changes and car washes for single mothers and widows. Still have many open slots to fill. Think about the people you know who would be blessed by this service.

MOLESKIN

1. I’m honored that you’ll come out and follow me through these experiments I call beat downs. I’m never sure exactly how it’s going to work out, but sometimes it comes together.  I respect each of you and am thankful for the investment we continue to make in each other.
2. Welcome to FNG Alex. Stay at it my friend – you won’t regret it. I’ve never finished a beat down and thought that I wish I hadn’t wasted my time.

…hope you got your money’s worth,

-Sparknut

Romans 12:1-2  I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship. ² Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.

Bell Buster, Rolling Stone

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