YHC rolled up at 5:10, planted the shovel flag and took off on a light pre-run with Brisket, Mary Kay and Billy Goat. As we returned and waited for 5:30 a few cars rolled in. Then a few more and a few more. Once we launched all told 22 men (wow!) were ready to enjoy one of the first rain free mornings in a while and get out in the gloom. Here is what went down and why I am still walking on my tip toes.
The Thing
Warm Up:
SSH x 15
IW x 15
Low Slow Squats x 12
Peter Parkers x 15
Hold 6 inches
Parker Peters x 15
Mosey behind the shopping center for some speed bump work. At the same time a tractor trailer had the same idea and decided to do an Austin Power style 15 point turn in the alley. YHC was trying to figure out how to incorporate the 18 wheeler into the workout and scaling the trailer was mentioned. Luckily it was backed far enough to continue. YHC huddled the masses and explained that we were starting with 1 burpee and 3 squats at the first speed bump and increasing by 1 burpee and 3 squats at each speed bump.
Collect the six and head for St Matt’s. Partner up and grab a lifting rock per team. Move to the parking lot and line up abreast. Directions given where P1 would do called lifting rock exercise and P2 run to the 2ND PARKING LIGHT (put in capital letters to be explained later). At the 2nd parking light P2 does stated exercise and returns to where P1 is lifting the rock. Flapjack until the team reaches the stated number of total rock lifting reps.
Round 1 = 150 curls and runner does 10 flutters at the light
Round 2 = 150 overhead presses and runner does 10 H2H
Round 3 = 150 triceps and runner does 10 big boy situps
Round 4 = 200 calf raises on the curb and runner does 10 J Lo’s
Between each round the PAX were encouraged to keep moving either through Mary work or planking until all teams were done. Once the calf raises were complete we put our rocks back and headed back to launch. At launch we had 2 minutes which was just enough time for Mr. Jack Webb to make a brief appearance. We got to 6 merkins and 24 overhead presses.
Moleskin
Great work out there by everyone. I was beyond impressed that during the rock lifting work some teams finished quickly but some teams finished their reps even when other teams were done. It would have been easy to call it early and fall into the Mary or plank work but they finished the reps and laps. Well done men in finishing. Either YHC was confusing on the 2nd parking light directions or some guys must have wanted the extra mileage and Loogie is #actuallyarunner. And as far as the calve raises…my apologies fellas. RY was on Thursday and here I am writing this BB on Sunday and I am still walking funny. Like I said to Happy Meal, that just means that we need to focus on that part more often. The good thing is that at least during the exercise the prickly bushes helped to divert the attention from the burning in the calves.
It was awesome to have so many guys out at Rebel Yell which is hands down the best Thursday AO (no site Q bias whatsoever). The crowd was a fun mixture of RY vets as well as some guys new to F3 or new to RY, and even some Area 51 fixtures made the trip. Hopefully we will see all of you back at RY in the near future.
Announcements:
- Joe Davis Run 5k/10k is March 9th
- FNG-Kotters Day is 3/30 at Davinci, which is 6:30 at the Blakeney Chick Fil A
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