No Substitute For A Legend

No Substitute For A Legend

6 men emerged from the warmth of their respective vehicles and gathered in the parking lot of Polo Ridge Elementary for another stirring episode of #F3RebelYell.  Here’s what we did:

The Thang

Run to the back of the school for COP:

  • SSHs – 20 IC
  • 10 BOYO
  • IWs – 20 IC
  • 10 BOYO
  • Butt Kicks – 20 IC
  • 10 BOYO
  • SSHs – 20 IC
  • 10 BOYO

Sprint intervals x 8 (Line up 2×2 even with the first basketball goal for sprint intervals to the 3rd basketball goal…approximately 40 yards. First 2 go, when they finish second 2 go, when they finish third 2 go).

Mary COP:

  • LBCs – 20 IC
  • Flutters – 20 IC
  • Dollies – 20 IC
  • Rosalitas – 20 IC
  • Backscratchers – 15 IC

Repeat Sprint Intervals x 8

Push-o-Rama COP:

  • Merkins – 10 IC
  • Mountain Climbers – 10 IC
  • CDDs – 10 IC
  • Peter Parkers – 10 IC
  • Merkins – 10 IC

Repeat Sprint Intervals x 8

Repeat Mary COP

Repeat Sprint Intervals x 8

Repeat Push-o-Rama COP

Repeat Sprint Intervals x 8

Leg-o-Rama COP:

  • Squats – 20 IC
  • Forward Lunges – 10 each leg OYO
  • Jump Squats – 10 OYO
  • Backward Lunges – 10 each leg OYO
  • Dancing With The Stars – 45 seconds each leg

Mosey (for some) back to the cars for COT.


Spackler was scheduled to Q this morning.  And while he did work out, he was afraid of cheating the PAX by Qing while still suffering the effects of GoldenMcNuts after his V.  So he asked me and I reluctantly agreed.  YHC did his best but there is No Substitute for a Legend.

Philmont walked up at the same time as Long Distance talking about drag racing.  Apparently they were at a red light next to each other on the way to the workout…each of them inching up to get the advantage when the light turned green.  Little did they know it was a foreshadowing of things to come.  They paired for the sprint intervals and pushed each other to the max each time.  Nice work gentlemen!

Zippity groaned in the pre-workout gathering when he heard YHC was on Q. Said something about being at #F3FastTwitch all week, with all the running Hops had him doing at #F3SkunkWorks on Tuesday and with Radar’s suicides at #F3DeathValley yesterday.  Sorry for the sprint intervals Zip…#F3FastTwitch x 3 for you this week…and you didn’t even attend #F3FastTwitch.

A couple of noteworthy items during the sprint intervals:

  • Zip asked “What do we do while we wait for other groups to finish sprints?” YHC answered, “Catch your breath.” That became apparent pretty quickly…but YHC likes Zip’s enthusiasm.
  • Two from Philmont: “I’m the man to beat” and “I’m working on my time for the NFL combine.”  Seems a free agency contract is in this man’s future…that or stand-up comedy.  Love it brother!

YHC called the last exercise Dancing With The Stars because YHC knew it would be made fun of in the demonstration phase…might as well just acknowledge it.  However, the squatting on one leg while performing a four point (front, side, straight back & wrap around back) toe touch produces a crazy burn in the quads.  Even Philmont’s rendition of the Hokey Pokey didn’t help the pain.

Long Distance sprinted past all of us in the mosey home then yelled “Jailbreak!” Only Spackler gave chase and beat him to the cars.

Thanks to Spackler and Crabcake for the opportunity to lead the fine men of #F3RebelYell.


  • Sign up for the Joe Davis 5K. Support our brother Rock Thrill and his family in their efforts to raise awareness and funds for a worthy cause.
  • Skunkvergence on 12/24 at 0530.  Bring your bells for some holiday fun!  NOTE: This will be very different from your Church’s handbell choir concert.




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10 years ago

So the 4 point toe touch is “Dancing with the Stars” – I like it – glad to see that PT work being put to use. That is pretty solid and it does burn.

Reply to  Champagne
10 years ago

Architect Sports may want rights to that.

10 years ago

Smack. ‘Dancing with the stars’ will be back. It hurt so quick PH called an audible and had to cut amount of time per leg in half. Next time, we do that before sprints. Great to be back after a week off. Never think you’d miss the 5am shuffle and pain that follows but sure damned if you don’t. So glad to be back.

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