Sun Circuit with 0 Highlanders
All All MECA BackblastsJanuary 13th, 2017
There was so much buzz around the Bell Buster on twitter among Highlanders last night that I really got my hopes up. I thought we might be graced with a visit from Col. Mustard, Gump, Gamma, or Shazam! No such luck. Not to disrespect my Rolling Stone brothers, but it’s always nice to get a visit from some old blood from the southern AO’s …or for someone to spill merlot. Either one lifts the spirits of the PAX! We also learned this morning that accountability from within your own house is very important, as Fresh Prince had to wake First Date from his disruptive snoring and usually private drooling. Haha, thanks for the commentary Fresh Prince! So YHC arrived promptly at 0534, not forsaking the all-important, pre-beat down, bowel movement (may have woken up at 0521 after hitting snooze – oops). Disclaimer? Not sure, but the faithful Whatley led the charge to begin warm-up with:
WARMARAMA IN HT P-LOT
- SSH, IST, Windmill, Arm circles (some of the Pax had to stick with large circles to accommodate their large arms)
THE THANG: Pulled one out of the play book from November. 12 minutes AMRAP through four stations around Suntrust Bank to comprise the Sun Circuit
- 20 KB curls at the bottom of the stairs
- Up the stairs to the corner for KB swing-under lunges for the length of the fence at the entrance
- 20 tricep ext at the P-lot entrance
- 40 LBC w/KB on the sidewalk
Next, I pulled one from Schnitzel’s playbook which he had pulled from Hula’s playbook. Progress through six stations (2 Pax per station) with station #6 as the timer. AMRAP on each station.
- #1 – 35 lb 2 hand curl
- #2 – 25 lb Upright row
- #3 – 25 lb left arm curl
- #4 – 25 lb right arm curl
- #5 -100 lb dead lift
- #6 – Reverse Spiderman merican up the stairs
MARY
- The “W” w/ KB x 20 IC
- Mason Twists w/ KB x 20 IC
ANNOUNCEMENTS: Day after HDHH Thursday at Johnny Brusco’s
PRAYER
- Marie Calendar – grace to do things he doesn’t want to do and for all of the people affected
- Huffy – in a recovery center for the next few weeks. In the midst of his challenges, God has used him to be a great blessing to those around him. I am happy to report that he has started an F3 AO in the recovery center and they have 5 members. Way to go Huffy!
MOLESKIN
- Question: Why are some moleskin reports “naked”?
- Sorry I was late this morning, but it’s nice know we can always count on each other to pick up at least a little slack. Thank for stepping up Whatley.
- Sugar mentioned yesterday that the Pax are getting stronger. I think that was evident today. It was November the last time we did the Sun Circuit and there was much more crying. The Pax seemed to breeze through it this morning. It may be time to extend it from 12 minutes to 20.
- Jackie Moon – welcome back. It’s so good to see a brother return to the gloom. We missed you and look forward to seeing you Tuesday.
- tclaps to the little man – Fresh Prince is hanging tough. Was NKOB the same era as “Parents Just Don’t Understand? (See what I did there?) You’re doing a great job in the gloom with us old farts and a great job encouraging First Date to abandon the fartsack. Let’s bring more 2.0’s out and pass on the heritage of F3 to the next generation. Speaking of which, where is Bagheera?
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.
…hope you got your money’s worth!
-Sparknut
Bell Buster, Highlands, Rolling Stone
11 Comments on “Sun Circuit with 0 Highlanders”
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Nice @Sparknut, hate the reverse spiderman mericans.
Isn’t HDHH next Thursday, 1/20? I don’t want to miss the free beer round. Sounds like MC will miss, we’ll drink his free beer for him.
@JackieMoon needs a KB, any deals going?
Suggestion…..can we just call it the pre-beatdown BM from now on??
Welcome back Jackie Moon! Nice partnering Heat Stoke. No offense but glad we didn’t have to partner carry.
NAKED-MAN MOLESKIN: That portion of the BackBlast in which the Q describes interesting things about the Workout that are at least partially true.
Moleskin (without being naked) is not defined.
And can a HDHH really be on a Thursday? Perhaps the week can have multiple humps.
Yes, I was going through the Lexicon trying to figure out what everything means. Goal is to be significantly more involved in all aspects of F3 this year.
Legend has it that the Naked Man portion of that came from a fitness Guru (videos, tv program workouts, etc who encouraged logging your workout activities. He wore only shorts when he worked out. #truthnugget
OK, so I was almost right- He’s bald and a self help guy: http://jamesclear.com/workout-journal
Check out Academy Sports website:
http://www.academy.com/shop/browse/fitness/weight–strength-training/kettlebells
25 lb is $24.75
30 lb is $29.70
@Sparknut, the 50 lb is $49.50
About $10 off regular price there.
Oh, there was crying, Sparknut, you were just too far ahead to hear it. 100 lb dumbbell squats shouldn’t be that hard, but maybe that’s OK when you stack all the other stuff on top.
Sore.
Until next time.
I got my 30lb from Walmart.com for about $19 with FREE SHIPPING
I got mine there too about that price, much lighter weight naturally, so must have been a sale at the time as prices are higher now at WalMart.com. Look around if you’re in the market for a KB, @JimmyBuffet and @JackieMoon.
Thanks for the moleskin information. I feel like and enlightened clothed man.
Hey pax last day to order shirts. We have 5 of each on preorder and need 12.
Im out of commission next week. M is out of town.