July 28th, 2020 By Thomas DeBoyace

13 men showed in the gloom to join YHC for his Rolling Stone VQ. We are in the middle of summer so why not sling some concrete blocks to keep those arms and shoulders looking good in our tank tops!  I just saw on slack that Heatstroke was buying some new F3 ones….so this workout was for him and all my F3 brothers!

warmorama – 25 SSH (ic), 20 IST (ic), 15 windmills (ic), 10 low slow squats (ic) and 5 burpees

the thang: just like warmorma we started with 25 and went down by 5 each round.  It’s good to go down in count I think because you keep form and don’t get sloppy….or hurt…unless your Grandmaster.

we did 4 corners each corner had its own pain station….to start  – 25 curls, walk with block over head to next corner, 25 kgb’s (single count), walk with block over head to next corner, 25 merkins on block, walk over to next corner still will block over head and then 25 bent over rows going back to the first corner.  Then 20 for that round of 4, 15 on the next round, then 10 and then 5. Those who finished early picked up the six and several guys got a bonus round of 5 in.

4 corners finished with 15 minutes to spare so I gave the arms a break and we set down the blocks with some sprints  to the end of the parking lot and quadraphelias back to start  2 rounds of that fun! Return blocks to Steel Cannons truck! Big shoutout to Steel Cannon for bringing the blocks! Back to Mary for a round of Karaoke to one side of the parking lot and back.  Then one round of broad jump burpees.

Before returning to Mary I was told by HeatStroke and Lean Cuisine that monkey humpers is a staple at Rolling Stone to get the community of Moss Creek awake. Short mosey to the sidewalk….butts facing the streets…we started 15 monkey humpers (ic) and one lucky moss creek resident was blessed with that glorious site…you’re welcome!

mary: with about 4 minutes to spare we circled up at Mary for a little ab workout. 15 lbc (ic), 15 core killers, 15 low flutters (ic) and 15 box cutters (ic). Decided to stretch some to finish but next time I’ll remember the parking lot at Rolling Stone is NOT very smooth.

moleskin- had a great group of guys! Heatstroke mumbled a few times I didn’t stick to F3 protocol on counts and calling exercises…but it keeps us honest!  Kilowatt lead the way on the beatdown followed by Mandown.  In the sprints I think it was Lean Cuisine who took off…but Steel Cannon was trying so hard to catch him! My Kannonite F3 brothers, Grandmaster and Chicken Strip, we’re goofing off in the back…doing lord knows what!  All other men brought it today….even beer! I am going to have to post here more often if beer is the morning treat.  And lastly Grandmaster….in Grandmaster fashion falls down during our broad jump burpees because of his wrist.  Falling is his thing lately.  Maybe he is not falling….maybe he thinks the ground is lonely and he is going down to give it a hug? Thought of the day!  Lol

prayers/announcements – Afton and Kannon anniversary coming up. Continued prayers for this world and how we respond as Godly men.

Thank you F3 Rolling Stones brothers first allowing me to lead today!  It was a blessing and an honor.

 

 

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