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A Walk In The Park

All All MECA Backblasts

June 9th, 2017 By Guinness

7 Big Old Metal Balls (BOMB) caused muscles to explode as Traditions’s magnificent 7 took a walk in the park-ing lot. Here’s their walk:

Disclaimer
Mosey to Warmorama
Warmorama
Side Straddle Hop x20 IC
Imperial Storm Troopers x20 IC
Cotton Pickers x15 IC
Windmills x15 IC
Plank Jacks x10 IC
Merckens x10 IC

The Thang
(Curl + Walk = Wurl)
Wurl to Station 1
Overhead Press x10 IC
Wurl to Station 2
Overhead Extenions x10 IC
Wurl to Station 3
Clean and Press 10 each arm
Wurl to Station 4
Lawnmower Pulls
Wurl to Pull up bars
Ladder: 10 Pull-ups and 1 Shawshank
Wurl to Station 4
Squat Arm raises x10 IC
Wurl to Station 3
Chest Press x10 IC
Skull Crushers x 10IC
Wurl to Station 2
Squat Overhead Press
Wurl to Station Flag
Mosey around parking lot and back to Flag
Lunges x10 each leg
Man Makers x10 each arm
Kettle Bell Slides 10 each arm
Kettle Bell Mercken walk x10 each side
Curls x10 IC

Mary
LBCs x15 IC
Russian Twists x10 IC
Flutter Kick w/kettle bell x10 IC
Homer to Marge with low Dolly
Rosalitas x10 IC
Plank for 1 minute
Recover Recover

Moleskin
Beautiful morning for a Beatdown. It would be fantastic if the weather would stay like this. Alas, humid hot weather is on the way which is better than cold weather unless you are @KingLouie that is. Although, when it comes down to it any weather is great weather ultimately for a Beatdown. The Beatdowns Blufton are hot and sticky even at 5.15a. They start their Beatdowns at 5.15a. This morning I decide to do some walking around the parking lot doing curls and taking station breaks before stopping off at the pull-up bars. I was impressed with you, @FieldOfDream, using a 30Lb bell on his first Beatdown. I would be interested to know how you will feel tomorrow. Great work by all the @pax today. Well done!

COT
Announcements
– Harrisburg Convergence Saturday 7am
– Bookstudy 6.30am
– Summer HEC starts June 19th

Prayer
– Triple THREAT’s son, Naim.
– Kohl family

7 Comments on “A Walk In The Park”

  1. Guinness June 9, 2017 at 10:50 am

    This is a great comment.

  2. Maximus_MECA June 9, 2017 at 11:27 am

    Creative – @guiness! Amazing Pax keep coming up with new beatdowns! Lots of curls – some walking, pull-ups and lots of kbells. Good tour of the parking lot! And a fine F3 morning…

    1. Guinness June 9, 2017 at 5:57 pm

      Glad you liked the Beatdown and the tour, Maximus.

  3. FieldOfDreams June 9, 2017 at 3:44 pm

    Great Q @guiness, even though I had no other kettle bell workout to compare it to.
    Thanks for the warm welcome. So far no aches and pains other than the normal ones after any beatdown. We will see what tomorrow brings.
    Nice meeting you @Conchito.

    1. Guinness June 9, 2017 at 5:56 pm

      @KingLouie and Conchito had the big weights. I will be surprised and impressed if you don’t have some muscles growth pain tomorrow, @FieldOfDreams. Glad you enjoyed the Beatdown. You will have to experience one of @KingLouie’s Beatdown. I have gone a whole week with pain from his Beatdowns.

  4. Seeker June 9, 2017 at 5:13 pm

    Well done Guinness! Really enjoyed the innovative workout.

    1. Guinness June 9, 2017 at 6:00 pm

      “Innovative”, I like that description and “Maximus’ description, “creative”. I think it helps when we mix it up. Glad you enjoyed the Beatdown, Seeker.

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