Max occupancy of 3 on the descending elevator
All Rolling Stone BackblastsJuly 16th, 2020
Lot’s of chatter on the Slack channel last night for Pax to post to the Q’s (Firestone) beatdown. YHC rolled into the parking lot with 2 minutes to spare expecting to see at least a handful of Pax awaiting Firestone’s burpee beatdown, but instead only saw Soprano. We both thought someone was playing a joke on us. Master Po pulls in at 5:30 and still no Q so YHC had to pull up a back up plan from notes in my phone. YHC almost pulled the trigger on Sharknado but decided on a descending ladder instead. 5:32 still no Q, YHC’s backup plan it is! Let’s mosey.
WARM-A-RAMA:
Moseyed with some butt kickers, high knees, side shuffles, quadraphilia. Circled up all IC: 15 SSH, 10 slow squats, 10 penny pickers, 10 windmills, 10 IST.
The THANG: Descending Elevator
Descending Elevator- 50, 40, 30, 20, 10
We ran 3 laps then performed 3 rounds of exercises below.
Then we ran 2 laps followed by 2 rounds of exercises.
Then finish with 1 lap followed by 1 round of exercises.
50 jump jacks
40 jump squats
30 bicycles
20 push ups
10 burpees.
Moseyed over to the short wall for 10 dips IC and 10 inclined merkins IC.
MARY:
20 LBC’s IC, 20 W’s IC, 20 Low flutters IC. Recover, recover.
COT / MOLESKIN /NAMEARAMA:
- We missed the Q Firestone this morning but hope it was just a fartsack and nothing serious.
- Prayers of thanks for F3 and our F3 brothers. Prayers for our nation, and all unspoken request.
- Rollingstone happy hour today, Thursday, 7/16 @ Johnny Bruscos around 7:30 Coordinate on Slack channel if you’re going so that no Pax drinks alone!
- Skywalker’s 5 Yr anniversary bootcamp is this Friday, 0530. AO launch point is at the Skybrook golf club parking lot.
- Keep a look out for a Rolling Stone mudgear shirt pre-sale. Coming soon. Orders will be open for 2 weeks once the link is posted. Must have a minimum of 12 shirt orders.
- F3 10Yr anniversay weekend event will be Jan.15-17 hosed by F3 Capefear in Wilmington. Go to www.f310year.com to sign up. I believe the cost is around $200.
-Always give thanks! SYITG