14 decided to show and start their week off with a bang. Hopefully all got their monies worth. If not, see poptart, he’s collecting.
Light job to the upper parking lot for:
SSH x25
5 Burpees
IW x 20
5 Burpees
Low slow squat x 20
Enough warm-up. 2 groups. 1 group to the bars for an exercise(s), 2nd group to the roundabout for an exercise, everytime pass through the middle an exercise. Repeat 3 times.
1st Trip:
15 Knee to elbows/15 dips at bars; 15 V-ups at middle; 15 merkins at roundabout
2nd Trip:
10 pull-up/10 jump squats with 180 degree turn; 10 lateral burpees; 10 spiderman merkins.
Mosey over to back of school for:
single leg squat each leg x 10; speedskaters over the tires x 10; Donkey Kicks at school x 10. Repeat 3 times
Jog to lower lot for running grinders.
All out sprint for 3 minutes.
Back to start and done.
Tough crowd out there today. Even with the humidity, people were moving. When I first wrote this out, it looked great on paper. I should remember that it never feels good in the gloom. Great job everyone and thanks for following me. It was a pleasure to lead everyone this day.
15 woke up from their slumber to attend another party at The Matrix. Be lucky the Q made it, because he almost fartsacked and what kind of party would it have been without me anyway. I had a plan and wanted everyone to join me in the festivities. Let’s party.
Mosey down to the bottom parking lot and run around in the opposite direction. Circle up, disclaimer given.
SSH x 20
10 Burpees
IW x 20
5 burpees. Pop tart was complaining of burpees, so 5 more. Don’t poke the bear. My party, my rules
Jog around to the rock pile and partner up. Size and speed does not matter. One person into the pool to get a cinder block. Pick up the rest of the pack and over the playground.
P1 V-ups with Cinder block
P2 10 pull-ups
Repeat x 3
P1 Decline Merkins
P2 10 Hanging Knees to elbows
Repeat x 3
Mosey over to the wall with your block
P1 wall sit with block presses
P2 run to end of lot, 5 burpees
Repeat until complete 100 presses cumulative
P1 Block curls x 150 cumulative
P2 Run to end, 5 burpees and back
P1 50 squats with block
P2 Run to end, 5 burpees and back
Jog back to the pool and put blocks back were we got them and back to where the party started. Just enough time for LBC x 25.
Our party started by running the bottom lot backwards. For all the Europeans there, you should have felt right at home on the wrong side of the road. Pop Tarts like to complain if her didn’t plan the party, He’s lucky to have received an invite. We were glad he showed, but sure the rest of pax were when we had to do additional burpees. The pool was not crowded and was an easy swim to the cinder blocks, but playing with blocks outside the pool sucks and doesn’t look good on paper either.
Thanks everyone for coming to my party, I hope you enjoyed it as much as I did.
And thanks for allowing me to lead you through the gloom.
19 pax decided to show up for what I will call an epic breakdown that included very little rest and a lot of movement. Hence the night before tweet if you caught it. Here is what we did.
Warm up jog to the front of Smoke (seem fitting) and circle up. Disclaimer given and instructions on how the first part was to proceed. After every exercise called, would immediately start SSH until the next exercise was called.
SSH— 5 burpees— SSH— 20 markings OYO when done SSH— IW x25 IC when done SSH— 5 burpees when done SSH— 25 squats OYO when done SSH— Plank. Peter parker x 10 IC. Parker Peter x 10 IC. Recover.
Mosey over to Firebird, partner up
P1 does exercise; P2 runs to bottom of hill 20 LBC and flapjack.
100 CDD cumulative with feet on wall.
Plank until all done
100 dips cumulative
LBC until all done
Mosey over to side of target, but halfway there stop and complete 5 burpees
Jack Squat Ladder
1 jump squat. 4 squats
2 jump squats. 8 squats
Up to 5 jump squats and 20 squats and then ladder down.
By this time your legs should be burning so head over to speed bumps for suicides.
Run to 2nd bump 20 heals to heaven, back to 1st bump 20 merkins
Run to 3rd bump 20 heals to heaven, back to 2nd bump 20 merkins
Run to 4th bump 20 heals to heaven, back to 3rd 20 merkins
Run to 5th bump 20 heals to heaven, back to 4th 20 merkins
If you finish early and there were a few, go back and collect the 6. No one left behind
Head back and at move theater entrance, 5 burpees.
Head over to far side of theater lot, find your partner and collect a rock. Yes, they are still there.
P1 shoulder press
P2 20 markings
Flapjack until both have completed 2 cycles and put rock back
Circle up for a little Mary or should I say Freddy Mercury x25 IC since that’s all the time we had.
Thanks for allowing me to lead everyone through the gloom. The idea was to keep moving and not allow the heart rate to settle down. I think this was accomplished, at least for me it was. Sitting here at my desk, my legs are feeling it. It’s been just about 3 years for me this month and I can honestly say, this is some of the greatest guys I have met.
Announcements:
Christmas Party Dec 12.
Joe Davis Run January 9.
7 pax showed up for the Saturday rendition of F3commitmemt and I doing so, YHC had to deliver. We had 1 FNG so th disclaimer was given and off to work we went.
Little jog to the side of the school
SSH X 25
IW X 25
Low slow squat X 20
All warmed up so jog to football field bleachers, partner up
P1 sprint up/down stairs
P2 25 Merkins
Flap jack X 5
All meet on one side of the bleachers, one pax at a time, take off up one side and down the other without getting caught by the next pax. There will be penalties for getting caught. Not sure how many rounds of stairs there were (6 or 7) but penalties were handed on with a jog to the concession stand and 10 8 count Burpees IC.
Jog to tennis courts, all locked up tight to back to track for suicides. 20 CDD at ever stop, 5 military Merkins at beginning. Once done LBC until rest of pax done.
Run home bleachers, up and down, around track and head towards school.
At bridge front lunge 1/2 way, reverse lunge final 1/2.
Jog to rock pile, partner up and grab a good size rock. No pebbles.
P1 presses. P2 run to cone and back(75 yards). 300 presses cumulative. Once done 200 heals to heaven cumulative.
With time running out, put rock back, jog around the base lane and back to start.
Good job everyone on a tough workout. Welcome Posse who may have modified some, but continued to push on. I can only say, it will get better. This is a great site. If you haven’t checked it out, then you need to. Thanks for showing up and following me through the gloom. It was a pleasure to lead everyone.
Announcement:
Souther discomfort
Keep Ice-9 and his M in your thoughts and prayers.
Marine core mud run- start looking for your 4. If you haven’t done this, it’s worth it just for the bus ride back.
Snowflake thanks for the take out.
I tweeted a warning that YHC had consulted a HKC certified instructor for this workout and 20’pax still decided to show. That goes to show you, once you’ve tasted a kettle bell,workout with no running and curls, there’s no going back.
Warmup with some SSH and Merkins.
Part 1: 10 min AMRAP
10 windmills (5 each side)
5 pull ups
15 good mornings
Part 2: ladder down from 10 by 2’s
1 swing, 1 clean, , 1 snatch
10 rt side, 10 left side. 5 hardstyle squats with bell
8 rt side, 8 left side. 5 hardstyle squats with bell
6 rt side, 6 left side. 5 hardstyle squats with bell.
4 and the 2
Part 3: AMRAP until I say stop
20 2-handed swings
20 Merkins
Stop with about 2 min for 20 V-ups with bell and Russian twist with bell
The idea behind this workout was to involve strength and endurance. Hopefully this was successful. Part 1 should have been slow and methodical and a warmup for part 2. Part 2 was the strength piece. By the end, your forearms, grip, arms should be yelling. Part 3 was for the endurance. No stopping. A full out go from the beginning. If you felt the burn, then let it be Known that the HKC Certified instructor was none other then M Crabcake.
Announcements
Convergence Saturday, July 4 at The Rock
Charlottes rescue mission Saturday workout 9am. Tweet Flo-rida for info
Thanks for allowing me to lead you today.
It’s another Monday and if we are going to start the week off right than why don’t we start it off with 45 minutes of all,out exercise. The one thing I do notice, prior to a Monday workout, everyone is really quit. So instead of standing around, 20 pax decided to move.
Jog to bottom lot and around and head back to the front of McKee elem.
SSH x 25 IC. 25 Merkins OYO
IW x 25 IC. 25 Merkins OYO
jog to center lot, split into 2 groups
4 rounds of 10 pull ups; wall sits w/ 25 presses at front of school and 25 Merkins switching between reg, incline, decline, reg.
jog over NC playground
10 jump ups on stumps
10 lateral jumps over tires
10 donkey kicks at school
Repeat 2x
Jog to bottom lot, partner up. Speed/size does not matter.
P1 runs to end of lot and back, P2 does exercise flapjack
200 squats
400 LBC
Jog back for Mary
Flutter x 25
Dolly x 25
Announcements
New site starting up at Nesbit park. See Dasher. He may make it to every site to promote this one.
Thanks for allowing me to,lead you through the gloom
Almost 2 years ago, Spackler (Who has never been seen since he relinguished his duties) and YHC started Rebel Yell. We started at one AO, moved it, and now it has flourished. Feeling that it was time to release myself and pass the duties on to another, Heartbreaker decided to take on those duties. But, before the Pax were to hear the news, there was a workout and yes, I was not going to leave without dishing out some pain. Here is how it went down:
Disclaimer was given before leaving.
Jog around the movie theater parking lot with butt kickers, high knees, side shuffles and backwards run. That was your warmup.
At each stop do set exercise OYO and plank when done.
5 Burpees; Jog to next stop
50 SSH, 5 Burpees. Jog to next stop
50 LBC, 50 SSH, 5 burpees. Jog to next stop
25 merkins, 50 LBC, 50 SSH, 5 burpees. Jog to next stop
End on side of Target, circle up: 25 squats, 25 merkins, 50 LBC, 50 SSH, 5 Burpees
Plank with 6” with a couple 10 counts
Mosey behind Target for Speed Bump Suicides(Crowd Pleaser)
Starting at the 1st speed bump, run to 2nd 20 merkins, back to 1st 25 LBC
Run to 3rd 20 CDD, back to 1st 25 Freddy Mercury
Run to 4th 20 merkins, back to 1st 25 LBC
Run to 5th 40 merkins, run back and collect the 6
Jog over to Strawberry’s truck grab 2 bricks get into teams of 3. Back to front of movie theater for Grinders. 1 person w/bricks, 1 person on opposite end and 1 person running between. This is timed for 3 min AYG and 30 sec rest between sets
1st set: Brick Presses and Flutters
2nd set: Lateral raises and LBC
No more time, back to AO and return bricks to the confines of Strawberry’s truck.
A great crowd showed up this morning and hopefully I did not disappoint. It was good to see some faces that haven’t been out in a while, Vinyard is out of school and dad (JR Ewing). Good to see Salt Lick. Hope your back allows you to keep coming out. Welcome Steven, Martyr(FNG). What I do know, Rebel Yell is in great hands with Strawberry and Heartbreaker. Maybe even Spackler will show up some time.
Thanks for allowing me to lead you through the gloom.
Announcement:
New Site July 13th Nesbit Park. Watch for something from Dasher
15 pax showed up to start the week off right and YHC led them into the gloom. What lacked in originality, we gained in a good workout.
Run around field to bottom parking lot. Disclaimer given.
SSH x 25 IC
IW x 25 IC
Merkins x 10 IC. HOLD IT. MC x 25 IC. HOLD IT. recover
Find the cinder blocks and partner up. Size/speed does not matter and mosey to,other side of school near basketball hoops.
P1 suicides with light pole and 2 hoops.
P2 with cinder blocks, 10 squat thrusts, 20 LBC, 20 Merkins on block. Repeat x 3
Grab some wall 60 sec & 25 air presses.
BTTW WiTh 5 presses
Back to the blocks
P1 suicides
P2 CDD x 25; something else, don’t rememeber
Gather blocks and head to little gym.
Split pax in half
Half decline Merkins on block, other half 10 pull up x 2
Repeat with decline Merkins and dips x 20
Return blocks.
Mosey to bottom parking lot 5 Burpees
Repeat x 2 until back to start point
Time for a little Mary, flutter x25 IC
I guess the older I get, the longer it takes to add the backblast. Well, here it is for Rebel yell. Hopefully I remember what we did
SSH x 45
10 Burpees (I think)
Mosey to top of Murderhorn, 10 Burpees
Middle of Murderhorn, 10 Burpees
Bottom of Murderhorn, 10 Burpees
To the rock pile, 5 Burpees ( I think)
Partner up and grab a good size rock
Mosey with rock to pool parking lot
P1 squats P2 run to tables, 20 decline Merkins, flapjack
P1 Russian twist wih Rock, P2 20 decline merkin, flapjack
P1 LBC wirh Rock, P2 10 pull ups
Take Rock back to pile, most to bottoms of Murderhorn
Get into groups of 3, grab a plate
Hair burners up Murderhorn
P1 hair burners, p2&3 6 grasshopper Merkins, chase & switch until at the top
Carry plates to parking lot hill and grab a Rock.
Same groups, p1 with Rock on top of hill, p2 hair burners to P3 at end of lot
Timer set for 3 min AYG,
On hill: Rock curls, end of lot LBC, HAirburners in between
3 min AYG:
Rock tricep on hill, Merkins end of lot, HAirburners in between
No time for anything else
While all the sites are doing there 12 days day of Christmas dose of pain, I planned something a little different. How about the 8 Holy nights of Channukah beatdown. The stories tell us that there was only enough oil to keep the Menorah lit for 1 night and instead it lasted 8 nights. So 19 Macabees gathered at the AO and entrusted that YHC would lead them to victory. The disclaimer was presented and here is where we began:
SSH x 25 IC
IW x 25 IC
10 Burpees OYO
MC x 25 IC
Mosey over to the speed bumps for directions:
20 merkins 1st bump. Run to 2nd bump. 50 LBC. Continue switching until last bump
Peoples chair until pax done
Bear crawl up and down hill
People chair 90 sec
Speed bumps in other direction, same format
20 CDD; 50 Leg lifts
People Chair on the large metal crate
Speed bump in other direction, same format
20 merkins; 50 full crunch, audibled to 25 after 1st bump
People chair until pax done.
Bear crawl up/down hill
People chair 60 sec
Mosey to side of target for leg workout
20 squates, run backwards across lot 20 side lunges (10 each leg), run backwards to start
Same foramt with 20 squates 20 reverse lunges(10 each leg)
20 squates; 20 forward lunges(10 each leg)
Head to the front of Target and on the way back perform set exercises.
20 diamond merkins in front of Target
20 military merkins in front of Harris teeter
20 wide arm merkins in front of Harris Teeter
50 LBC by Theater
Run back to Home.
Little time left for Mary
Flutter x 30 IC
While the enemy was stong and outnumbered us many to few, the 19 Macabees are even stronger and faught as a unit. Brotheres is arms understand how to watch each otheres back, so the Macabees prevailed in there battle. Great job. It was an honor to lead you into battle.
Moleskin:
A lot of chatter at the beginning, but as we started, that seemed to die down. At one point, radar was talking about his hour spent sitting on the pot. More info than we needed at 5:30 but I’m sure Harris Teeter feels better about what you left them.
For maybe the second time since we started Rebel Yell, I saw the actual flag. Thanks Spackler for bringing it out or should I thank Big, Black and Country. Either way, it was nice to see.
Sign up for the Joe Davis 5k run.
Sign up to see Unbroken, January 10. Sign up by Jan 7th.