2 pax for pre KB and 15 more showed for the main dish at #F3RebelYell.
The Thang
Mosey in front of movie theatre
COP
25 SSH
Stretch the hammies and quads while Q gives the disclaimer
25 IW
Mosey to Murderhorn (becoming a fan favorite)
Pyramid – run the Murderhorn down and back and perform exercise
10 jump squats
20 jumping lunges
30 deep squat
40 bear humpers
100 calf raises
40 CDD’s
30 wide arm merkins
20 regular merkins
Out of time – mosey back to car
COT
~ 3.7 miles – all hill
Moleskin
Just as YHC was laying his head down on his pillow last night, the phone started going off crazy with texts. Some talk about telling some folks to keep their shirts on and then the unthinkable. Hazing the following morning Q. Wow. Balls. Couldn’t sleep. Actually dreamt about it. Woke up with a deep dark hatred in my heart which exploded on the unlucky pax. Murderhorn it would be. For. The. Entire. Time. Sorry to the site FNG’s Gummy and Sunrise although they both impressed with their effort. Blame Purple Haze. He was all boozed up last night firing off beligerent texts.
Splinter is becoming quite the runner as he led the Pax most of the time. Purple Haze, Boomer Sooner and Hairball stayed pretty close. Radar went out the gates hot again. Only to slow down substantially. YHC just hung in the middle if for only to keep notes on everyone – atleast that is how I saw it. Philmont must have mugged some old lady in the neighborhood as he arrived at COT with someone’s debit card and reading glasses.
No matter how you slice it, that hill is murderous. It has become YHC’s favorite displeasure. Honored to lead and look forward to do so again soon.
Thank you to our site chaplain for the send off. #strong
It has been suggested mathematically that, because of the huge number of possibilities from shuffling a 52 card deck, it is probable that no two fair card shuffles have ever yielded exactly the same order of cards. YHC shuffled them 3 times. You just never know what hand you are gonna be dealt. I’d say the deal this morning was rather rough. And since I’m a gambling man, I would bet you $100 of Purple Haze’s $$ that the other 9 pax who joined YHC this morning would agree.
The Thang
Mosey around the theatre with various exercises at random stops. Then we took it over to the hill where we would remain…..the whole time.
Death of Cards
YHC picks a card and pax perform a pre determined exercise following suit and number count on card.
Hearts – backwards run up hill
Diamonds – partner merkins
Spades – Burpees
Clubs – partner CDD’s
Joker – 50 LBC’s
If same suit drawn back to back, jog around Cinema and then complete the exercise. The hand dealt today was:
King Diamonds
4 Hearts
6 Spades
3 Hearts
9 Clubs
jog around Cinema
King Clubs – crowd pleaser
7 Diamonds
Queen Clubs – wtf – I got no shoulders left
Joker – Thank God
9 Hearts – wtf – audible to forward run up hill
jog around Cinema – wait, you really didn’t draw another heart right?
10 Hearts – wtf – Audible – split up run with partner – backwards – while partner 1 runs, partner 2 does Mary.
Circle up for Mary
Dolly x 40
Flutter x 20
Ye Ole Moleskin –
Pleasure leading such a fine group.
Some observations:
Death of Cards is hurtful – so very hurtful
You know it’s bad when you are hoping for the burpee card
Had another Club or Heart been drawn – YHC may have had to make a run for it
Strong effort by Purple Haze and Rolling Rock on the hill work. Haze must still be single. Rolling Rock – you are leading Rebel Yell soon.
T-claps to Rock Thrill for running in from Rock Hill
Loved the effort by Hacksaw. Dude never quits. And BTW, he asked for Murderhorn today. Almost called an audible.
Welcome FNG to the site, Backbrush. Good work out there man. Sorry that cards had to be your first taste of Rebel Yell. Lucky it wasn’t Murderhorn though.
Thank you to our bi weekly chaplain Purple Haze for the send off.
Chime in if you had anything else.
Announcements
Today is last day to sign up for F3 Golf.
15 pax came to welcome YHC back into action after a 4 day hangover. Here is what we did:
The Thang
OYO to Davey Park – 100 squats
OYO to Calvary – 100 squats
OYO to McAlpine – 100 squats/monkey humpers
Mosey behind McAlpine for 3 laps of Catch Me If You Can (I couldn’t) with Merkins as the exercise
Plank when done – Elbows, Plank, Elbows, Plank
Line of up for Native American Run back to Davey Park – 100 squats
OYO back to South Charlotte Middle
20 Fred Mercury
30 Dolly
24 Backscratcher
Total Mileage at 5.75 miles
Ye Ole Moleskin
Wasn’t joking about the 4 days
Strong performance by all today with the ‘running’ – Chelms’ merkin form was still awful. No wonder why he kept catching YHC so quickly on CMIYC. Just joking Chelms. Don’t go all crazy in the comment section.
Another meat & potatoes kinda day if you will – love em. Makes the backblast shorter to type.
Was a perfect day for Splinter to not show – Clean shoes day if you will…
Wow, TR and Runstopper at #F3FastTwitch on the same day? Somebody mess with y’all on Twitter?
Sorry about the squats but they helped YHC catch his breath. Especially since YHC didn’t come close to 100 AND form was terrible.
Radar with B2B weeks at FT. Guess he hasn’t quit F3 after all. He and Purple Haze look cute in their matching beards.
Hannibal loves the backscratcher for his neck muscles. They will get you huge – which is what Fast Twitch is all about BTW.
Name change request for Slim Fast to now be named Slim Slow – not for his running speed of course.
Horse Head mumbled something about Dance Class. Didn’t catch it all but would pay $$ to see him shag.
Stopped and spoke to Strange Brew at a stop light near the Arbo prior to posting. He flew right by Strawberry Lane. Either he doesn’t like my Q, Fast Twitch is too tough for him or both.
Always an extreme pleasure to lead such a fine crew. Thank you Chelms for taking us out in prayer.
Announcements
F3Golf – Thursday is last day to sign up.
Check the pre Blast for a KB 101 course to be taught by TR and Byron this coming Saturday at The Rock
Radar is looking for someone to step up and Q F3 Flex on Mondays. Haze will do all the admin work.
.
7 pax arrived early, 6 of which to endure an iron smoker provided by Crabcake and the other, Radar, to sadclown a supposed 4 miles. The 14 others arrived ‘on time’ to participate in what was to be a record breaking morning at Rebel Yell.
Thang
10 Burpees OYO
SSH x 30
Mosey to Murderhorn and partner up
Partner 1 does called exercise while Partner 2 sprints to 1st lightpole and back – flapjack
Same thing except run to 2nd lighpole – flapjack
Same thing except run to 3rd lightpole – flapjack
And we repeated that again – exercises included jump knee tucks, slow squats, rock hoppers, diamond merkins, CDD’s and merkins.
Mosey to bottom of Murderhorn and form 2 lines for the Native American Run up Murderhorn back to hill on right side of theatre parking lot.
Keep same partners
Partner 1 runs backwards up hill 3 times while partner 2 does the Dolly – flapjack
Partner 1 bearcrawls up the hill 3 times while partner 2 does LBC – flapjack
Partner 1 runs up hill 5 times while partner 2 does Fred Mercury – flapjack
Mosey back to car – circle up for quick Mary
Backscratcher x 50
Rosalita x 50
10 burpees OYO
Le Moleskin
Murderhorn. You love her but you hate her. Those that didn’t know her, now you do. It was a pretty quiet and boring work out this morning. Meat and potatoes, if you will. That has somewhat become YHC’s forte’ as of late. Mainly because I’m not that creative. But I figure you only got 45 minutes so make it painful. We welcomed Grim Reaper from F3 Greenville and Dear Abby from F3 Metro this morning. Nice to meet you guys and hope we made it worth your while. Plenty of strong efforts out there this morning. Once again Frasier can run. Soul Glo is sneaky fast up hills. Purple Haze continues to try and sand bag a victory every now and again on a hill. Radar is ____ (fill in the blank). I will say it quite funny this morning during hill work when I look over and see that no one was doing Dollies. Must have been after the backwards hill run.
It was a pleasure to lead this morning. Thank you for coming out and supporting Rebel Yell. Thanks to Haze for the strong send off.
Announcements
F3 golf – sign up
5 pax showed up for what was to be a fairly moist morning at Day Zero. There was some talk about just heading straight over to Starbucks and making up a solid workout for the backblast. I would have done it and I’m sure that shocks everyone. But since Frasier loves the rain so much we decided to push onward.
The Thang
Frasier Q –
Jog around fields at McAlpine with a little high knees, butt kickers etc and circle up at the basketball courts.
SSH x 25
Slow Squat x 25
Mtn Climbers x 20
Wide Arm Merkin, Regular, Diamond – all x 10 in cadence
Grab a rock and split into 2 groups
Group 1 run around school while group 2 does wall merkins to ballz to wall – flapjack
Group 1 run / Group 2 does rock burpees – flapjack
Group 1 run / Group 2 does 10 step ups per leg, 20 decline merkins and 20 flutters – flapjack
Group 1 run / Group 2 – 8 one legged burpees, 10 one legged squats per leg, 20 incline merkins – flapjack
Group 1 run / Group 2 – 10 one legged squats, 20 something else and 10 Indian style get ups (?) – flapjack
Spackler Q
Indian Run to Radars house.
Top of hill 10 diamond merkins / bottom 20 diamond merkins x 2
plank
Top of hill 10 CDD’s / bottom 20 CDD’s X 2
Grab punching bag from Radars house and Indian Run back to school
Each pax punches, kicks, slaps (Bugeater), knees..whatever…the punching bag while the rest of the pax does Mary (Dolly, Flutter, Rosalita, Backscratcher, J Lo) – 2 rounds – 1 minute then x 30 sec each pax
Moleskin
Let’s be honest. No one wanted to be there this morning. But in the end it wasn’t that bad. I can say that after last night, it ended up being good for a few of us to sweat out some extra curriculars. Bugeater was very quiet today. He must have gotten after it last night. And speaking of Bug, poor guy was partnered with Turkey Leg on Tuesday and Frasier today for running exercises. Man you gotta wiggle your way towards the slow guys. I expected Purple Haze to have some weaker legs after his date last night but he was strong today so we all know what that means #strikeout. Thought bringing out the punching bag was a great idea until the Indian run carrying it back to the school. Haze made the comment that it weighed more than him – nothing to brag about. Once the rest of us got tired of carrying it, Mighty Mite stepped up as expected and carried it the rest of the way for us. Was fun beating the crap out of that thing. If there was one performance on the punching bag that would prove someone needs to travel with back up to a scrum, Bug would win that award. As always, thanks for letting a degenerate like myself lead.
Announcements
YHC learned the word ‘Queer’ cannot be retweeted.
Check other backblasts for detailed announcements. I’m tired. And lazy.
11 pax with 1 site FNG (Dirty Diana- WD) took to the Urban Nirvana of Rebel Yell on this crisp April morning.
The Thang
Mosey to Firebirds – circle up
Turbo SSH x 30
Merkins x 15
IW x 25
Mosey to fountains for 10/20/30 w running
1st round – 10 step ups, 20 incline merkins, 30 CDD then run to store and back // repeato
2nd round – 10 incline diamonds, 20 dips, 30 squats ” ” ” ” – repeato
3rd round – 10 decline merkins, 20 dips, 30 LBC ” ” ” ” – repeato
Mosey to hill behind Firebirds – partner up
Partner 1 runs up/down hill 3 times / Partner 2 burpees – flapjack
Partner 1 runs up/down 2 times / Partner 2 burpees – flapjack
Partner 1 runs up/down 1 time / Partner 2 – 6 inch merkin hold – flapjack
Mosey behind Cinema for Semi Gloss/Bunny Hop
All pax hold the Semi Gloss position while each pax bunny hops up 2 flights of stairs
Mary led by Semi Gloss – LBC, Dolly
Moleskin
Great work by all today. Nothing special thrown out there, just a nice sweat was broken. A taper, if you will, for those doing mud run this weekend. The hill was a #crowdpleaser as always. Puppy Love and Wingman tried to persuade YHC to keep moving past it but it is such a good time killer #noweinke. Plus it could have been a lot worse had we started at say 5 times up the hill. She was steep. Shocked to find out that our new site FNG and our WD today, Dirty Diana, is in his 1st week of F3 and today was his 4th day posting #strong. Keep coming out brother. Thanks to Semi Gloss for leading us in prayer.
Announcements
Convergence at the Rock this weekend at 7am (Calvary Church)
Pray for all the guys doing the mud run this weekend that we all come back unscathed……and sober enough to drive our cars after bus drop off.
Sign up for F3 Golf by May 1st – even if you don’t have a team just sign up and find a team later.
Because 45 min isn’t long enough? 10 men (1 site FNG – Runstopper) brushed aside the anxiety of having to endure not just 45 min but a full hour of Fast Twitch suck.
The Thang
In line formation, tempo run to a hill back in some neighborhood (about 1 mile). Once at base of hill stay in line for The Indian Run 20. 20 merkins, Indian run up the hill, 19 merkins, down the hill, 18 merkins and so forth until finished. Once finished we stayed in Indian run formation back to South Charlotte Middle School and convened at the track for 100 yard sprints. Probably did about 12-14 x 100 yard sprints.
Mosey to the crappers. The Semi Gloss on and off for about 5 minutes with arm raises.
Total mileage – 4.8 with 210 merkins
Moleskin
YHC was honored and anxious to lead FT’s first ever hour long workout. On several occasions attending FT, 45 min in itself is a long slow period of hell. But no, let’s add an additional 15 mins. Tell you what though, everyone put in excellent effort and it is so cool to see everyone getting in such good shape. I would put FT up against ANY workout in Area51 as far as toughness and endurance is concerned. Cue the SOB commentary. Welcome Runstopper as a site FNG! Not sure who lied and/or tricked you to coming out but it was great to see you look like a FT veteran.
Announcements
If you aren’t signed up for mudrun and would like to participate, we’ve had some injuries and need some replacements. Talk to Stagecoach.
Need standby runners for BRR. Chelms is going to back out at some point so he will need a replacement. But seriously, we will have guys get hurt and forced to sit out in preparation for this event so just put your name on a standby list.
New 3rd F starting today (?) in SP at the Bojangles at 12pm – Measure of Spackler is the book.
Mosey to speed bumps
– Alternate high knees and butt kicks all the way back
Rd 2. Alternate crab walk and plank walk at each speed bump. All the way down. Modify as needed. – Jog back
– 60 second hold
MaryFreddie Mercury: five fast, five slow (IC) x 25Protractor: 90, 45, 10, 20, 30, 40, 90, 10 (hold for Spackler 10 count, Mermaid 10 Count)
Announcements:
Two new 3rd F groups starting soon. One in the Southpark area and one in Ballentyne. Both will be lunch time. Look for these announcements in the weekly email or talk to Splinter, Hops or Semi-Gloss.
F3 has reserved several tables for the annual YMCA community prayer breakfast on Thursday, April 24. Cougar from the Metro region is organizing.
F3 golf – Sign up now even if you don’t have a foursome. Still plenty of sponsorship opportunities. See Cottonmouth for details.
4 pax including YHC, Purple Haze, Splinter and Semi-Gloss took to the streets early for a little pre Rebel Yell warm up run and probably put in ~ 2.5 miles. 8 others denied the ole’ sac and joined us for what turned out to be a pretty tough, not planned, BRR work out. To steal from one of TR’s recent posts, thought you’d like to hear 10 fun facts about ‘Hearts’:
1. In an average lifetime, a human heart pumps enough blood to fill 100 swimming pools.
2. The human heart is not heart-shaped. A cow’s heart is more heart-shaped than a human one.
3. The use of a heart shape in a logo to signify love was popularised by graphic designer Milton Glaser in his 1977 ‘ I Love New York’ posters and T-shirts.
4. According to the two billion-word Oxford English Corpus, the adjective most often used to qualify the noun ‘heart’ is ‘broken’.
5. In an average lifetime, a human heart will beat almost three billion times.
6. I Left My Heart In San Francisco was the 19th most-performed song of the 20th century.
7. The King of Hearts is the only king without a moustache in a standard pack of playing cards.
8. On the day the Netherlands lost to France in a penalty shoot-out at Euro 1996, the death rate from heart attacks and strokes among Dutchmen rose by 50 per cent compared with an average day.
9. Aristotle believed that the heart was the body’s source of heat.
10. Spackler had no idea so many Hearts would be drawn at Rebel Yell on 3/20/14
Enough of that……
The Thang
Circle the lot a few times
SSH x 30
IW x 30
Mosey to the hill for a little ‘8 or 9 card pick up aka 52 card pick up’
YHC dropped the cards on the pavement face down, mixed them all up and had a pax draw a card to which all would complete a called exercise by suit X the amount on the card.
Heart – backward run up hill, perform squat, run back down = 1 x whatever number drawn
Diamond – partner merkins
Club – partner jump knee tuck
Spade – burpee
Joker – run across street, down Murderhorn and back
Exercises completed to best of my knowledge in chronological order:
Jack of Hearts
9 of Hearts er…8 of Diamonds
Joker
A of Spades
6 of Hearts
6 of Clubs
Q of Hearts (audible – forward run up hill)
5 of Clubs
10 of Spades
The Ol’ Moleskin
Great work out there today by everyone and awesome seeing some new faces out there. Keep it coming and tell a friend.
The deck was shuffled and cards weren’t marked as some have accused YHC of doing in the past. I confess, it’s been done before but, today was one those ‘fly by the seat of the pants’ type work outs. No clue if I got the order correct above. Let the cards fall as they may. And they did in an overwhelming way towards Heart. OUCH. If I never see another Heart I will be just fine. Mumble chatter was either pretty low or the feeling of my thigh/head/chest combo about to explode drowned most of it out. YHC does remember a few smart aleck comments from Semi Gloss but what else is new there? I also faintly remember Alf shouting towards my end of the hill and accusing someone of doing the karaoke up the hill instead of backwards run. If your hurtful comments were meant for YHC – that was no karaoke. That was simply a lack of display of coordination #athlete. Pretty sure they were targeted toward Haze. Think we now know why Chipotle has the name. At least you were next to Haze most the morning. Wait, maybe that is why Haze was doing the karaoke? Kind of a head dodge type movement which ultimately effects the lower body movement? And Semi Gloss ending things out with the Protractor??? Who knew. Thank you Haze for taking us out in prayer.
Announcements
Need one more to complete BRR team 4 (eh hem – Rock Thrill). Contact Splinter.
With the 37 degree temperature change in the past 24 hours, what a better way to celebrate then to head to Muscle Beach aka Fast Twitch for a morning complete with a full body workout. YHC and Purple Haze decided to head out very, very early to scope out the scene and throw around some iron. We acted as bait, and the chum we were leaving behind was irresistible to the giggly tomatoes arriving on the scene in masses like a school of fish. We had them right where we wanted until all of a sudden, like a bunch of white tips, the 7 other pax arrive and drive the school back into the comfort of their little cove aka cabriolet. With that, we shed our layers to show off our swole to the rest of Muscle Beach and headed towards A1A-51 to complete what was going to be an epic morning.
The Thang
Nice little jaunter down A1A-51 towards Calvary Cove with stops along the way for some Alabama Slamma #chestplosion. Things were starting to get warm, sweat dripping, and the passerby’s showed their lustful gratitude with the beep of their horns. Once we arrived at the beautiful Cove, we found a nice dune which would work perfect for a little burpee/CDD ladder x 7. It was getting down right hot now. Time for a little break with some plank, elbows and more chestplosion. Next we meandered past the sand volleyball court which was like a scene out of Sideout, chicks everywhere. We stumbled upon some benches and continued with the ladder approach for a little dip/decline merkin x 7. Had to get them tri’s right and the shoulders and pecs were clearly burning by now as well. A glance at the watch and YHC knew it was time to start making the way back to Muscle Beach. We meandered back up A1A-51, completing more chestplosion when possible and finally arrived back on the scene, more trunk armed and barrel chested than ever.
Moleskin
Good amount of running but not too much. Merkins helped combat the O2 deprivation….kinda. YHC thought last night that there was a chance we could push for a 10K but then he realized that this would be pushing it with time, especially for his slow self. Audible was called to hit Calvary Cove vs going all the way to McAlpine as hill work is essential, although it was short lived. Not sure about you all but hill work never gets easier. Mumble chatter was minimal up front where I tend to never be. Be glad a few of the other pax weren’t leading or that run would have been at a much faster pace. I won’t mention any names but Frasier and Turkey Leg you know who you are. Chelms still wasn’t sure he wanted to be there about a half mile into the workout. He pushed through as I knew he would. Actually he got all Rocky during the last lap spint at the end. Adrian! Thanks to PH who stepped up to lead the pre-KB. We got yuge.
As always, thankful to lead. Boom.
To those keeping track:
Shade over 4 miles with hill work AND 238 merkins; 28 CDD’s; 28 burpees; 28 dips
Announcement
Need 4-5 more people to fill the last BRR team. Get over the vaginosis and email Baracas.