June 22nd, 2017 By Grinder

11 men came to Rolling Stone for a beatdown.  Forty five minutes later, those same 11 men were able to go home to their families.  It’s so easy to take that simple thing, going home, for granted.  This morning felt different.  This morning I wept and hugged my family a little longer.  This morning I have a deeper appreciation for how precious they are to me.  This morning we remember that not everyone is so lucky to be able to just go home.  Our brother John Flanagan, aka Cheech, in Lexington, SC was struck by a car yesterday morning at an F3 workout.  He passed away last night with his family by his side.  Take time today to let the ones you love know how much they mean to you and take time today to pray for Cheech’s family.

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The workout went like this…

First exercise- rub your eyes and make sure we’re not hallucinating because it almost looks like Waterboy is present. Yep, it’s actually him, now the fun can start.

Traveling warmarama as we made our way to Jerry’s house with some 1/2 tuck burpees between each exercise.  Mosey to the stairs, pause for some Merkins.  Run down to the dumpster wall and claim a spot.  8 Burpee Muscle Ups on the wall followed by 15 WW2 Situps on the pavement- 3 rounds.  Grab some SSHs until the six finishes and then roll out to the busless bus lot.

Gather up ya’ll, it’s time for some tabata – high intensity exercise for twenty seconds followed by ten seconds of rest.  Repeat for a total of four minutes.

• Round 1
  • CDD & Mountain Climbers
• Round 2
  • Plank Jacks & Jump Squats
• Round 3
  • Shoulder Tap Merkins & Burpees

Mosey back to the #newschool with various mary exercises along the way and an impromptu bear crawl.  A little more mary and time was up… recover recover!

Namarama, COT, & BOM

Schweaty Moleskin:

1. Thanks for following me around this morning.  There wasn’t a dry shirt in the PAX at the end.  Great effort by everyone out there today, even Marie.
2. It was nice to see Waterboy back in the gloom.  We hope to see you more often brother!
3. These hot n’ humid days require us to drink more water.  What works for me is to set a timer to go off every hour during the day as a reminder to chug a yeti’s worth.  Shoot for your body weight in ounces every day.
4. Prayers for Cheech’s family.  I cannot imagine the pain they feel right now.

Rolling Stone

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