Friday morning saw a welcome break from the oppressive heat wave that July has brought. The pre-dawn hour and the wind chill combined to bring the temperature down to a brisk 92 degrees. Twelve set out to get some work in before gunning for their tour cards at the golf tournament later in the day. The disclaimer was probably mostly correctly given and we set out to play Frogger across 51.
Around the World:
YHC wanted to find some new bits of ground to explore at Centurion, which was challenging since the regular rotation of Q’s does a phenomenal job of utilizing the CCHS grounds, the shopping center where Panera is (YHC can’t remember the name, probably Carmel something or other), Carmel Crossing Drive and accompanying hills, and the practice fields and parking lots in the immediate vicinity. Carmel Commons seemed ripe for the picking since we sometimes utilize the Jack in the Box and McDonald’s parking lots but not much else. So, while driving the 2.1 to daycare one day and sitting on 51, YHC took stock of the various eateries in the plaza and came up with this bit of nonsense called Around The World.It consists of running along the shopping center sidewalk and stopping at every restaurant that serves the cuisine of a different nation to perform 20 merkins, 20 LBCs, 20 squats, 20 Russian twists, and 20 plank jacks. We began at Amalie’s which sounds like a French place so YHC gave the PAX the option to substitute monkey humpers for any exercise to punish the first stop for the sin of being and/or sounding French.
After the first circuit run to the Greek place called Zoe’s, pausing along the way to wave to Purple Haze on the elliptical at Planet Fitness. #LunkAlarm #TurnThatThingOffYouJackwagonsDumbbellsAreLoudWhenYouRackThem Repeat the circuit then run to the Thai place called Bangkok Ocha and do the circuit. Longish run to the end of the shopping center to the Chinese place cleverly named Great Wall of China and do the circuit, then run literally four feet to the Mexican place Cabo’s for the 100 rep circuit. Finally run back to McDonald’s which we used to represent the greatest country in the history of countries, and the lone superpower on Earth, these United States of America. Being the American station, and being McDonald’s, the PAX were instructed to supersize the circuit and do 25 reps of each exercise. The hashbrowns smelled delicious and deere lowered YHC misses carbohydrates. Did McDonald’s actually need to pay McKinsey or some other high priced consultancy seven figures to tell them that all day breakfast was a good idea? The executives could’ve simply gone to any store at 10:25 am and seen the mad rush for McMuffins and McGriddles and saved the shareholders some money. Take one last inhale of carby, grainy, deliciousness and run to the picnic tables in front of CCHS.
At the tables find a bit of bench and perform 50 single leg split squats and 50 dips. Once finished run to the mouth of Tartarus, the region of torments. Go up the short ramps alternating between sprints and lunge walks until ascension of the summit, then run down the steps. Seeing we still had a few minutes to spare after completion, we ran up the stairs and down the short ramps alternating between hard charges and recovery paces. Run back to launch lot and circle up.
YHC likes to outsource Mary to the PAX under the guise of getting everyone involved. The dirty little secret is that YHC’s form on most core exercises is as sloppy as Ole Miss’ recruiting in recent years. #SeriouslyHughFreezeYouAren’tFoolingAnyoneYouFlthyCheater We did the usual suspects for Mary ending with a plank and YHC’s favorite, zero burpees OYO.
Thanks to those who came out before golf and the site Q’s for the opportunity to lead. YHC tried to get out of the proverbial comfort zone and lead a boot camp workout without relying on lifting rocks. CCHS removing the rock pile was also a catalyst in that. After careful consideration, the Rusty Onion was left off the Around the World roster since YHC felt that including a bar/pizza joint as Italy might cause consternation among any PAX of actual Italian descent. Roll Tide.
Side Straddle Hops
Fight Club shadowboxing
2.0/KO with burpees
Pledge of the Alliegence/ BOM
Capture the flag was the highlight of the day. We played two full rounds with LOTS of running. By the end there were a lot of sweaty kids with big smiles. Thanks for all the dudes and kids who came out for fun day. My kids and I really enjoy the hanging out with all the kids and playing outside games. Thanks to Honey Bee for organizing and the weekly Qs for providing the all 3 Fs.
9 pax posted for the promised (via pre-Tweet) strength-focused workout. With YHC’s lack of kettlebells recently, he decided to share with the pax some ways to up the intensity of familiar exercises. Plus, a few KB exercises ’cause, well duh, YHC is on Q.
Playground Swing Set
Concessions Coming Up
Six Minutes Mary
Thanks, Fugitive, for taking us out.
The goal today was to lower the reps and pace, focus on good form, and up the intensity of some of our more common exercises. Hopefully, you all had a chance to explore some options for strength work without resorting to weights, and when you did have a KB in your hand, you tried a heavier kettlebell, too.
A few audibles were made today due to time – cutting down from 4 sets to 2 on a couple of rounds and completely eliminating another set of 100 swings. Let’s blame it on the heat/humidity as the reason our rest breaks were longer than planned. Despite that, YHC was useless for much of the day thereafter. Today, as this is dutifully scribed, there is a comfortable twinge of soreness in a few spots – the mark of any good strength workout.
Thanks for the opportunity to lead, and t-claps to each of you for really pushing it with the higher weights and more challenging variations of the exercises.
Grab your water and off we go to green pastures led by Shepherd. Whether he wanted to get this over ASAP or ate his wheaties, I don’t know, but he was two lengths out from and pulling away. Stopping his flock in an unfamiliar locale for COP he quickly put us at ease with his “windmill in a tornado” impersonation…
COP in cadence
Here comes The Count… 10 burpees oyo
Off we go to the hayfield formerly known as the practice soccer field for 4 Corners….
Run, LBC, bear crawl, merkin, reverse crunch, crab walk, squats.
Repeato with 30 count
(I thought shepherds were supposed to protect us from bears)
To the field house for People’s Chair and air press, followed by BoC’s and DnC’s (donkey kick terminology coined by GJ).
Indian run a lap around the parking lot as we dodged cars, then a little Lt Dan to make up for yesterday’s visit of Jack Webb. (I lost track of the count after my quads went numb – maybe it was 8 or 9.
Handoff to The Late Show and over to the obstacle course.
A quick tutorial on how to use the kettlebell and chains pulley system hook up. You load your weight (1,2, or 3 25# kb’s) and then pull the kb’s up and then lower down. That’s 1.
The man on the pulley is the time keeper while the pax does the called exercise. When the man on the pulley completes 3 he chased us down, we all head back to the start line and another man takes a turn on the pulley. The exercises (from what I recall and in no particular order) were: lunge walk, bear crawl, sprints, jump squats, partner carry, panther crawl, partner decline merkins.
A 3 man team collects the kb’s and back to the flag while the pax collects some cones that we (sadly) did not have time to utilize.
Meet at the flag for some plank work and done.
Thanks to HB for taking us out.
Reminder of Tuesday, Thursday, Friday workouts and the 3rd F Grindstone meeting at GJ’s restaurant of choice.
Huge work by Jabberwocky and The Count, both coming back from medical timeouts this past week.
Kudos to Happy who did everything with one arm today. Some bailing wire and duct tape will fix that shoulder up toot sweet.
EE had to split early… Had to go home and shower and get his legs iced down to kick that bass drum for an (outside) church event today.
Good to see Good Luck, strong work, looks like climbing the hills around Asheville has him back into football shape.
Good hustle from Bernanke, he lapped us all on the 4 Corners, and nonstop work by our resident, self-labeled Clydesdale, Hairband.
I think Woody got more of an ab workout during the partner carries than he bargained for.
Shep led us to green pastures, but we didn’t find any rest.
Glass Joe should run for president.
18 Pax showed up for a weekly dose of pain at Rebel Yell. Here’s what happened.
A quick mosey to circle up for a warm up.
Windmills x 15
Imperial Walkers x 15
Low Slow Squat x 15
Mountain Climbers x 15
Plank Jack x 15
Merkins x 10
Mosey over to the parking islands in front of the movie theatre for a warm up run in a four corner formation. Karaoke down, Side-Shuffle across, Backwards Run back and Side-Shuffle across. Four (4) times around.
Count off to create four teams. Each Team was assigned one corner of the movie theatre where there was an exercise posted.
Corner 1) Wide Arm Merkins x 10
Corner 2) Monkey Humpers x 20
Corner 3) Diamond Merkins x 10
Corner 4) Jump Squats
Between the corners, run the length of the theatre and Bear-Crawl halfway of the width. Four (4) times around.
Huddle up for a brief 10-count and mosey over to the Cantina Restaurant. Partner up for a shared exercise of leg lifts. 75-Right Leg (Only) Lifts on the wall, while partner runs around parking island, Reapto 75-Left Leg (Only) Lifts on the wall and partner run.
Mosey back towards parking lot for COT. Stop midway to plank and an AYG Sprint back.
The PAX did a great job on this steamy summer morning. It was great seeing Mike Check back at RY. Fahvre and Rachel kept trading the leading position on all of the exercises. (Nice Job!)
There was a a little mumble-chatter on the Windmill (AKA Jane Fonda), but the QIC is still on the mend from a calf tear, so all warm-ups were ‘calf friendly’. The chatter quited down considerably after four rounds of karaoke/backwards run. I believe the Four Corner exercises were good, but the Bear Crawls were pretty terrible. Thanks to Chippy, PaperJam, Morning After and Coyote Ugly for pushing me during the four corners.
Welcome to our new FNG, Situation and to Coyote Ugly for bringing him out. Way to hustle out there Situation!
A big Thank You to Heartbreaker and Strawberry for their continued support of Rebel Yell as Site Q’s. I enjoyed leading the PAX today!
Announcements – Fight Club at Elon Park on Fridays, come see Chipotle.