September 9th, 2016 By Schnitzel

12 Strong Pax fought the Friday Fartsack, and the missed field goal blues, and made the best decision all day and posted for the Rolling Stone 2 year birthday celebration. It went like this:

Disclaimer

Warm a Rama
Mosey over to HT parking lot for some:

• SSH x24 – Sparknut was on it, 24 months of RS beatdowns.
• Windmill x15
• Cotton Picker x10
• IST x15
• Tempo Merkin x15
• Arm circles front/back, small/big

Thang 1
Line up at end of parking spaces for some Suicide Bells. Run down one parking space, return and do 1 curl and 1 skull crusher. Run down to second line and do 2 curls and 2 skull crushers. Rinse, repeat up to 10.

Thang 2
Parter up. P1 runs down length of parking lot and does 10 LBCs. Meanwhile P2 does chest press. Flapjack.
P1 does same run with LBCs, while P2 does overhead press.
Repeato for total of 3 circuits.

Thang 3
Lunge walk to rear of bank building. 5 pain stations consisting of:

• chest press – again
• Goblet squat
• Bell swing
• upright row
• burpee x7

Split into 5 groups and go to station. Burpees are the timer and once complete, full system rotate. 2 rounds.

Mary
Slow mosey back to the CB parking lot.

• LBCs with bell x15
• Mason twist with bell x15
• YHC sick of bell x1000
• W without bell x15
• W with bell – Sparknut
• Homer-to-Marge with some flutter – Marie Callendar
• seems like another but can’t recall
• Reverse LBC to tune of Happy Birthday.

Moleskin
Thanks for RS regulars for posting this morning. It’s a great feeling knowing you guys will come out and run around, throw the bells around and have a few laughs along the way. Thanks to the Highlands guys and Haskell for supporting the RS/BB this morning. This is the largest PAX we’ve had at Bell Buster, I think. Great to have 2 FNGs as well, they killed it this morning! Y’all were good sports for chiming in on the “Happy Birthday” tune. We’ve got some work to do there, and the singing may not get any better, but hopefully we’ll have many more birthdays to practice! TClaps to Sparknut for getting us started on a note.

RS had started for a month or two before I posted, but thanks to all those who got it started and kept it going. I remember that LawDog and Kato in particular were Q’ing a lot in those infancy days of the AO. Well done, fellas.

I’m sure everybody likes their AO, as it should be. But I love ours, and its not the school or the greenway or the parking lot or the Dragon or the burpees or the ladders etc… but you guys.

• Prayers to Haskell’s uncle Jerry, bit by a copperhead. Hoping to get out of ICU soon.
• Prayers to BRR runners, especially Sugar and Loco.
• Haskell leading another boot camp workout at Sirius, week from today, 9/16, 0530 @ Cox Mill Elementary. Come and see, the gloom!

Have a great weekend.

“Every athlete exercises discipline in every way, They do it to win a perishable crown, but we an imperishable crown.” 1 Cor 9:25

Bell Buster, Rolling Stone