9 PAX for a Dirty Dozen at Rolling Stone
All Rolling Stone BackblastsSeptember 29th, 2017
9 PAX , 3 of which were 2.0s, came out for YHC Bell Buster VQ. It was a last minute decision to grab the open Q last night and did some Bell Buster searching on the F3 site. Found an old beat down to pirate and slightly modify.
Disclaimer given in CB parking lot and KB walk to HT PL. Mosey for lap around HT lot and off we go.
Warmarama
SSH IC x 20
IST IC x 20
CP IC x 10
Tempo Merkins x 10
MC IC x 20
The Thang
12 exercises in one super set x 25 reps each, OYO then mosey for a lap around HT parking lot and repeat until time called
Sumo Squat
Upright Rows
Tricep Extension
RH-Lawn Mower Pull
LH-Lawn Mower Pull
Shoulder Press
Goblet Squat
Merkin
Curls
Bell Swing
RH-Chest press
LH-Chest Press
Mary
LBC w/KB IC x20
MT w/KB IC x 20
LF IC x 20
Moleskin
- Former FNG Palmer will forever be known as 9 Volt. Quick recovery to AA in a tooth vs. KB incident. Ouch!! Not sure who will be in more trouble with the M, Kilowatt or AA
- Continued Prayers for MC Mother and my close family friend giving birth to twins on Monday and battling breast CA on Tuesday. I may have forgotten one more prayer request
- Continued prayers to the victims of the many recent natural disasters in the US and Mexico
- Great to see the 2.0s out in the gloom
- Thanks again to Whatley and Heatstroke for putting on the Q school on Tuesday. See y’all in a week
2 Comments on “9 PAX for a Dirty Dozen at Rolling Stone”
Comments are closed.
Sorry I missed your VQ Life Alert but looks like a good one. Welcome to the world of back blasts! you’ve learned the first lesson of being a Q – ‘borrow’ from others!!
Looking forward to your bootcamp beatdowns.
Great VQ and I agree with Sugar – borrowing is best. As a matter of fact, I think that it’s a way to refine some go-to workouts.
Really stoked I got most of the folks on my tax return into F3 Nation. It’s great to be able to share this with my boys.