February 10th, 2017 By Sparknut

11 brave pax posted for a chilly 28 deg beat down this morning, 3 drop-in’s from Highlands, 7 crusty Stoners, and 1 nomad. Special shout on my F3 3rd birthday to Kato, who Q’d my first beatdown, and to Gump and LawDawg, who dragged my butt out into the gloom that first time. So it began last night with a text from Ty Webb, “Interested in a quick couple of miles before bell buster?” For some reason that seemed like a good idea to me at the time. So we started at 0510 with 2 miles around Cannon Crossing, then joined the rest of the Pax who were anxious to find out what I might get for my birthday. The disclaimer was issued and…

MOSEY around BB&T with: high knees and butt kickers

WARMARAMA

SSH X 20, MOUNTAIN CLIMBER X 20, WINDMILL X 16, MERICAN X 20 OYO

THE THANGS

Lunge walk from the light to H.T. with KB cross-unders

Line up and Al Gore with your bell while you wait for your turn to Wall Worm ~30ft –REPEATO

Bell Crawl from HT back to the light ~50 yds (I guess Ambassador got the raw end of that deal with his 2 dumbbells – or he got the better work out) #moreforthemoney

MERICAN MAMBO:

• Merican x 20 OYO
• One hand: Curl x 20 ea side, Overhead press x 20, Tricep ext x 10
• Merican x 20
• Two hand: Curl x 20, Overhead press x 20, Tricep ext x 10
• Merican x 20
• Two hand: Curl x 20, Overhead press x 20, Tricep ext x 10
• Merican x 20
• AMRAP for 50 seconds both hands: Curl, Overhead press, Tricep ext
• Merican AMRAP for 50 sec
• Lawn Mower x 20 ea side, 1 hand KB upright row x 20, 1 hand lateral ext x 20 ea side
• Merican x 20
• Two hand KB: Bent over row x 20, Upright row x 20
• Merican x 20
• Two hand KB: Bent over row x 20, Upright row x 20
• Merican x 20
• AMRAP for 50 sec: Bent over row, Upright row
• Merican AMRAP 50 sec

MARY

ABMB X 50 OYO, LBC X 25 IC, Reverse Crunch X 20 IC

ANNOUNCEMENTS:

1. Check out the link for Time Laps Relay at Whitewater Center. Chowder is talking smack about BRR. #braveman http://f3nation.us9.list-manage1.com/track/click?u=91c4c6afd33431e2a390dc0ae&id=01343d5656&e=6cad5642bb
2. Ruckapalooza tomorrow departing from 26 Acres at 1800. Check Slack channel: all-things-rucking for more details
3. Off the books (for now) Bell Buster on Mondays with Schnitzel at Christian Brothers if your bell didn’t feel enough love this morning

PRAYERS: 

1. Thank God for the gift our physical ability to do this.
2. First Date: Lift up and look out for brothers who might be suffering for any reason. We need to be willing to expose our needs and share one another’s burdens.
3. Praise God that my M passed the Granddaddy kidney stone this morning! Yes, I have a picture.

MOLESKIN: 

1. You Pax killed it this morning. Everyone made a great effort. By the way: that was 160 mericans + your 2 sets of mericans AMRAP. You’re welcome!
2. @Ty Webb – thanks for the push for the extra mileage this morning. You crushed the rest of the beat down as well.
3. @Jimmy Buffett – Way to push through the Wall Worms despite the shoulder issues!
4. @Ambassador, Black Sheep, Phantom – Thanks for the drop-in and spreading the love. Was that 57 Mr. WD? You’re a beast.
5. We’re going to need to do more curls. @Palin beat me arm wrestling this morning.
6. @Fresh Prince – You killed the upright rows. I thought you were going to throw it …might be time for a bigger bell.

Galatians 6:2 Bear one another’s burdens, and so fulfill the law of Christ.

…hope you got your money’s worth

-Sparknut

Bell Buster, Rolling Stone

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