RS Bell Buster – No Running!
All All MECA BackblastsSeptember 16th, 2016
I’ve heard that the KB workout is not a running workout, but that has not been my experience. So in an attempt to be true to form, no running (other than a little warmup). Class V made it out as promised despite conspicuous consumption last night/this morning and only 15 min of sleep. Marie arrived at his usual 0530 with the Hemi rumbling and Milkbone at his usual 0531 (or so) to round off a solid 8 wise men. And here we go.
MOSEY around BB&T drive-through at an easy 7:30 pace
WARMARAMA
• SSH x 20 IC
• Windmill x 10 IC
• Low Slow Squat x 10 IC
• Merican x 20 OYO
• Lunge walk to the curb and back with KB cross-unders, 10 Turkish get-ups each arm at curb
THE THANG
• Merican x 20 OYO
• With one hand ea side: KB Curl x 20, Overhead press x 20, Tricep ext x 10
• Merican x 20
• Both hands: KB Curl x 20, Overhead press x 20, Tricep ext x 10
• Merican x 20
• Both hands with rock: KB Curl x 20, Overhead press x 20, Tricep ext x 10
• Merican x 20
• AMRAP for 50 seconds both hands KB or rock: KB Curl, Overhead press, Tricep ext
• Merican AMRAP for 50 sec
• ARM CIRCLES
• Lawn Mower x 20, One hand KB clean x 20, One hand lat ext x 20 (both sides)
• Merican x 20
• Two hand KB: Bent over row x 20, Upright row x 20
• Merican x 20
• Two hand rock: Bent over row x 20, Upright row x 20
• Merican x 20
• AMRAP for 50 sec with KB or rock: Bent over row, Upright row
• Merican AMRAP 50 sec
• ARM CIRCLES
NO TIME FOR MARY. SAY HELLO IF YOU SEE HER
PRAYER:
• Pray for Jake, Hula’s 2.0. Waiting for results from blood work
• Praise for Milkbone’s return and good report
MOLESKIN
1. Thanks for coming out for my first KB Q! I had a great time. The pax are definitely getting stronger. It might time for a few to upgrade their bells. I’m thinking a #50 for Milkbone. At 8, we had solid numbers for the RS BB, but I’d like to see some more of the regular RS pax come check it out. The BB has become one of my favorites.
2. Phantom, you crushed it. You were standing around wondering what was taking us so long on just 20 get-up’s.
3. Marie – nice burnout. Thanks for not doing it on my pretty white concrete.
4. Class V – Were you in rare form or did we get to meet the real you today? I don’t know how you managed to talk through that beat down.
-Hope you got your monies worth
Col. 3:2 Set your minds on things that are above, not on things that are on earth.
8 Comments on “RS Bell Buster – No Running!”
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Sounds awesome! Can feel soccer arms forming as I haven’t made BB in a month of Sundays. Posted at the Pitt in Charleston. Suicides through Palm trees. Full moon over the water as we hit the pier! Awesome. I’m relocating.
Whatley
Wasn’t sure who was gonna Merlot first, me or Class5? Somehow neither. Great workout bro. Missing some of my other stoner brethren, Sugar, Whatley, Schnitzel, Waterboy, etc.
Glad to see Milkbone and Chachi out there. Love the BB workout. Thanks for coming Phantom. Nice to meet you Class5 and Pleasure. MC strong showing as usual.
Have a great weekend gentlemen.
Confession…I thanked all you men for your prayers, but I did not thank the father. That should have been the first thanks out of my mouth this morning for my favorable results of chest pains. Disappointed in myself
“THANK YOU LORD FATHER”
You men as my witness
Until next time men
Well said my brother.
Nice one, Spark Nut- the Turkish gets ups were tough! Good plan with the rock to be able to finish out sets even when the KB was just too much.
The HEMI got a dual call-out in today’s back blast, much appreciated. BTW, that wasn’t really a burnout, just a little pat of the gas, wasn’t warmed up enough to go to redline so I took it easy. And yes, was respectful of the CB concrete.
Thanks be to God for healing- Milk Bone got it and we pray for Jake to get it.
Until next time.
Just glad I made it this morning… I just didn’t want to out-do you Sparknut at your first KB Q lol
Looking forward to posting there again soon!
I feel so led on, yet unable to be satisfied. Two so close to Merlot, but nothing. Only “I almost spilled Merlot”. You left me wanting.
@Class V – You’re already awake again?!
@Hula – Any word on Jake yet?
No greater complement to a Q than PAX spilling Merlot, not necessarily on the Q, but…
Backblast from Johnny Brusco’s?
See you on Tues!