April 20th, 2018 By Heatstroke

10 eager PAX arrived at Rolling Stone in support of my debut Q.  Was a perfect morning around 60 degrees and a slight breeze.  Perfect morning for a beatdown.

Mosey to yard in front of HRMS for some warmorama.

Warmorama

SSH x 31 IC  (Pens are up 3-1 over the flyers, hence the 31)

IST’s x 15 IC

Sllooowww Cotton Pickers x 15 IC

Mountain Climbers x 20 IC

Arm circles

Mosey again.  Around the back of HRMS and to the other side of the school.  Stop on the driveway to the side of the school.  All PAX line up on curb.  Arm length apart.  Perform an ascending bear crawl with derkins (from the curb on each side), OYO.  Bear crawl to opposite curb, perform 1 derkin with feet on curb.  Bear crawl back to other side, 2 derkins, and continue the ladder to 10 derkins.

Mosey around the car-rider line and into the parking lot for………….

The Thang.

6 light posts in the parking lot = 6 pain stations.  Each station had a sign with 2 exercises and your mode of transportation to the next station.  PAX were divided up to spread everyone out among the stations to start with.  It’s an AYG workout to complete as many stations as possible.  After you complete the 6^th station, start over with the 1^st and repeato!  All exercises are single count.

Pain Station 1

20 Merkins

50 LBC’s

Imperial Walkers to next station.

Pain Station 2

25 Cinder Block Curls

50 Mason Twists (Heatstroke with extra credit for using blocks for Mason Twists too.)

Lunge walk to next station.

Pain Station 3

15 Burpees

20 WWII’s

Bear Crawl to next station.

Pain Station 4

30 plan jacks

30 flutter kicks

High knees to next station.

Pain Station 5

20 Carolina Dry Docks

30 Low Dollies

Run backwards to next station.

Pain Station 6

30 Air squats

20 W’s

Crabwalk to Station 1 and repeato!

 

Everyone got at least 1.5 cycles in before Mary was called.

 

Pax chipped in and carried the blocks and signs back to Mary for me, which was very much appreciated.  Shout out to Pox for carrying two of the heavy blocks back to Mary.

 

Mary:

Freddie Mercuries x 20 IC

J-Lo’s x 20 IC

LBCs x 31 IC (again, Pens are up 3-1 over the flyers, hence the 31)

Recover, recover.

 

Moleskin.

I was grateful to lead some of the fine men of Rolling Stone this morning.  Thanks for showing up to support me on my debut Q at the Stone.  A special T-Claps goes out to Fire Chicken for the surprise show this morning.  Appreciate the support brother.  Fire Chicken got me started in F3 back in August when Kannon started and I’ve been hooked since day 1.  I’m thankful to be a part of F3 and glad to be a part of a new crew here at RS.  Looking forward to getting to know you all.  I’m not to where I want to be, but I’m far ahead of where I was when I started.  I’m already looking forward to doing it again.

 

COT.

 

Multiple prayer requests made.  I apologize if I missed any.

 

Churches and communities in Greensboro hit by the tornado on Sunday.

A customer of Fire Chicken has an employee who works in a pediatric dental office who lost her baby during week 12 of her pregnancy.  I believe her name is Samantha.

A lady from Skybrook suddenly passed with an aneurysm.  Has 3 children.  Prayers to her family to comfort them.

Pox’s acquaintance who fell and is in the hospital and isn’t doing well.

Continued prayers for Marie C’s Mom as she fights the battle with cancer.

 

 

Was an honor,

Steel Cannon

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