November 18th, 2016 By Sparknut

It was a well attended bell buster at 10 brave souls, and each man is now stronger because of his wise choice. Caboose was lured out into the Rolling Stone gloom with a promise from Ty Webb that there would be extra bells for him to use. It turned out that we have rocks – bells not so much. Where was Whatley? Now I’m feeling self-conscious…and I had carefully planned it our just for Whatley with no use of calf muscles. Anyway, the promise was “no more soccer arms”. Let’s see if we got the job done. And we’re off…

WARMARAMA

• SSH X 20 IC
• Windmill x 15 IC
• Merican x 10 IC
• Bam Bam x 10 IC

DYNAMIC MOSEY

• Lunge Walk to the “compact” with KB cross unders
• “Bell” Crawl to the H.T. sidewalk

THE THANG- Head over the Milkbone’s Rail

-Wall Worm x 3 (Al Gore with the bell while you wait)

• KB swing-over x 20 OYO with back against the rail
• KB chest press x 20 OYO with back against the rail
• Curls x 20 OYO
• Sprint to the wall for People’s Chair with 10 Over-head Press IC
• Repeato –thanks for help from the PAX when YHC didn’t know what to call the next exercise
• Repeato

Circle up at the source of some horrible plumbing issue. Tobata (sp?) style each exercise on for 30 seconds AMRAP, 10 second rest, move to the next exercise.

• Curls
• Tricep extension
• Right lawn mower
• Left lawn mower
• Repeato
• Repeato

COOL DOWN

• Colt 45 – Sadistic? Possibly, but you’ll thank me later
• Mosey back to CB
• Stop for a break to do a few squats
• Colt 45

MARY

• The W with bell x 15 IC
• LBC with bell x 15 IC
• Pretzel Stick x 15 IC each side

ANNOUNCEMENTS

• Christmas Party December 10. Please RSVP. Last year was a blast. You don’t want to miss this 2nd F opportunity. Bring the M out to get a little taste of this cultish clan.

PRAYERS

1. Continue to pray for those fighting the forest fires and those who are suffering because of them.
2. Praise for First Date’s brother Joshua back at work. Pray continued strength.
3. Pray for Stampede and others who are fighting back from severe physical challenges.

MOLESKIN

1. The experiments continue, but you guys keep coming out to see what might happen next (that is, except for Whatley). I am very thankful for the opportunity to lead and my goal is always to offer the value to you that you most assuredly offer to me. I pray that by God’s grace, I have accomplished my goal.
2. Was that smell plumbing/sewerage or was it Ty Webb? I hope everything worked out with your pre-F3 routine this morning.
3. Heat Stroke – It looks like you shine in the strength exercises. You were crushing the rail work!
4. Caboose – I gotta give you props for that man-sized rock and your excellent modification to the Bell Crawl.
5. Schnitzel – I respect your determination to persevere through the injury. Prayers up for you my friend. Press on!
6. No calves were injured in the making of this beat down.

“Strive not to be a success, but rather to be of value”.  -Albert Einstein

…hope you got your money’s worth

-Sparknut

Bell Buster, Rolling Stone

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