Strong Hearts and Calloused Elbows

All All MECA Backblasts

February 7th, 2017 By Guinness

14 stones rolled out of the fartsack into the gloom for a Beatdown in perfect 54°F weather. Here’s how they rolled:

Disclaimer

Mosey to Warmorama
Warmorama
SSH x15
IST x15
Cotton Pickers x15
Wind Mills x15
Merckens X20

Mosey

The Thang

Merckens x20
Lap of island
Burpees x10
Lap of island

Lunges
Bear Crawl
Crab Crawl
Broad Jump
Mosey

Jump Squats x20
Plank Walk ups x 20
Knee Tucks x 10
WW2 Sit ups 20
Repeato
Mosey

Burpees x10
Lap of Island
Mosey

Suicides
Mosey

Merckens X20
Dips X20
Tunnel of Love
Dips X20
Step ups or Jump ups X20
Decline Merckens X10
Incline Merckens X10

Mary
LBC X15
Homer to Marge
Box Cutter x15
Mason Twists x15
Rosaltia’s x15
Low Flutters x15
Hello Dolly x!5

Moleskin:
Great beatdown to be a part of with you F3 Pax at Rolling Stone. You pax are strong and you have a great thing going at Rolling Stone. Thanks for allowing me to Q this morning. I hope you got your money’s worth. I definitely got a good workout and Q’ing always helps me do that. I plan to be back again. Sorry about the calloused elbows with the Plank Walk-ups. Feel free to visit us at Tradition anytime. Good to see some pax who I haven’t seen in a while and nice to meet new pax.

COT
Announcements: If you want to join Slack, the new communication App for F3 MECA and all AO’s including Rolling Stone then email Sugar and he will send you an invitation to Slack.

Prayer: Thanks to God for health and prayer for those dealing with injury and illness. Let your light shine!

Rolling Stone, Tradition

10 Comments on “Strong Hearts and Calloused Elbows”

Guinness February 7, 2017 at 11:27 am

Rolling Stone Pax, Thanks!
Jimmy Buffett February 7, 2017 at 12:40 pm

Great Q this morning Guinness. I noticed that the mosey pace kept decreasing throughout the workout. Guess that means we were all getting out money’s worth.
Guinness February 7, 2017 at 12:50 pm

Thanks, @JimmyBuffet, Good to hear! I never got my money’s worth from the gym. I definitely started to slow down a bit after those suicides. The Q adrenaline always helps me stay in the front.
Sparknut February 7, 2017 at 12:50 pm

I got my money’s worth! I kept waiting for the easy part from Mr. Respect. It never came. You kept me winded the whole time. The jump squats were a nice addition and it had been a while since a bear crawl. …good stuff

@All – come out to honor Heatstroke tomorrow for his VQ.

Guinness February 7, 2017 at 4:15 pm

Good to hear, @Sparknut. I am glad to contribute to your “windedness”.

Loco February 7, 2017 at 2:05 pm

Great work Guinness. That beat down definitely kept me throttled up the whole time. You know it’s good when you look forward to suicides as a break from all the other exercises!

Guinness February 7, 2017 at 4:17 pm

@Loco, Glad you liked Suicides “break”. I felt it during the suicides.

Schnitzel February 7, 2017 at 2:11 pm

@Guiness, sorry to miss your Q at RS. Don’t be a stranger here and we’ll see you back out here next time.

Guinness February 7, 2017 at 4:18 pm

@Schnitzel, Sorry i missed you too. I will catch you next time for sure.

Heatstroke February 7, 2017 at 7:07 pm

Much Respect, Guinness! Beast of a beatdown. I’ll bring elbow pads next time you’re around, ha!

@Loco speak for yourself with the suicides:)

@Sparknut thx for the shoutout!

Comments are closed.