KB Conveyor Belt of Pain
All All MECA BackblastsNovember 25th, 2019
Heatstroke had the Q but warned us the night before on Slack of a queasy stomach. After being up all night, Heastroke made a wise choice to stay home and rest. Feel better brother. 7 Pax pulled into the CB lot this morning, not for auto maintenance but instead for some physical and mental maintenance…..because #F3Counts! Welcome back Man Down and Growler who seem to be becoming regular stoners. Quick disclaimer given and Hot Pack stepped up to take the Q for warmup and Manwich for The Thang and Mosey.
Warm-O-Rama (Q: Hot Pack): Mosey around CB parking lot 2 times. Walking lunges length of parking lot and inch worms back down. Circle up all IC: SSH X 20, Squats X 15, IST X 15, Merkins X 10, Plank alt toe touches X 5.
The Thang: Rotating Conveyor Belt of Pain KB Farmer Carry (Q: Manwich). Pax started at a station with a bell. A different exercise was performed at each station with the bell. The timer was a two (#35) or one (#70) bell farmer carry around the CB parking lot. When the timer got back, everyone rotated. We completed three rounds. In between round we did IC: LBC’s X 20, Merkins X 10, Low Flutter X 20 then a 10 second break. The exercises were:
1: KB Squats
2: KB Curls
3: KB Overhead Press 4: KB Swings 5: KB Lunges 6: KB Lawn Mower Pulls
Mary (Q: Manwich): All IC: American Hammer X 15, W X 15, Reverse Crunch X 15.
Moleskin / COT / Namearama:
- #f3mentalbattle this Wednesday’s CoT.
- Save the date: 2020 Gremlin – January 18, 2020 – Pre-Blast Information YHC is one of the Quadrant 3 Qs. I am challenging at least 10 Rolling Stone Pax to HC and sign-up. Each AO must donate some coolers, water, and beer. More details on that to come. I believe Steel Cannon has the coolers covered.
- F3 LKN Black Friday Convergence. Beatdown then Primal Brewery after. Nice. https://f3lakenorman.com/announcement/5th-annual-f3-lkn-black-friday-convergence
- Prayers for all injured and recovering Pax. Prayers for Kilowatt’s daughter and son. Prayers for Heatstroke’s father. Prayers for Pax searching for jobs.
-Always give thanks and show gratitude! SYITG, Manwich