Birds are chirpin’, Pax are on the ground, A beautiful day for a beatdown.

Posted on behalf of Splinter

5 Gents avoided the dreaded fartsack and hit the pavement of Rebel Yell. The goal was a total body beatdown focusing and chest, legs, and abs with some cardio work in there too. Hopefully YHC delivered.

Warm up run through parking lot

COP:

SSH x 25

IW x 20

Shoulder Circles x 25

The Thang:

Mosey to back of loading docks and gathered at first speed bump.

Speed Bump 1 – Hand Release Merkins x 25, Burpees x 2, jog to next speed bump

Speed Bump 2 – Deep Squats x 50, Burpees x 4, Bear crawl to next speed bump

Speed Bump 3 – Partner sit ups x 50 each, Burpees x 6, jog to next speed bump

Speed Bump 4 – Lunges x 100, Burpees x 8, job to next speed bump

Speed Bump 5 – Carolina Dry Docks x 50, Burpees x 10, jog to next speed bump

Speed Bump 6 – Partner Leg throws x 25, Burpees x 12, jog to stop sign at top of hill

Stop Sign – Mtn Climbers x 50 (audibled from 100 on the Weinke)

Jog to Parking Lot far side of movie theatre for Partner work

Round 1

Partner 1 – Semi Gloss (aka People’s Chair)

Partner 2 run lap around far side parking area

Flapjack

Round 2

Partner 1 – Merkins

Partner 2 run lap around far side parking area

Flapjack

Round 3

Partner 1 – Semi Gloss (aka People’s Chair)

Partner 2 run lap around far side parking area

COT:

Flutter x 25

Heels to Heaven x 21

Dolly x 25

Moleskin: YHC was thankful for the opportunity to Q Rebel Yell. Virgin Q had me slightly nervous and up last night practicing counting 1,2,3 while doing Mary. Thankfully the PAX was gracious and not too much trash talking the rookie took place, helped that the speed bump work was a Grinder. There was a bit of debate about the tempature. Some claimed 28 degrees, others 35. Either way it felt warm and we were serenaded by Birds chirping as we jogged through the parking lot. Long Distance did say, “In Venezuela no one would be jogging this early.” YHC thought he would never be jogging this early either brother. Some good conversation out there prior to the Speed bump work, made me reminisce about Brew Thrus in Cullowhee. Chipolte is right, we need to get those around here.

Bear Crawls after a leg routine are killer, YHC made the note to self and opted for jogging after the lunges instead of the planned Bear Crawl to the next speed bump on the Weinke. Long Distance was beasting some Merkins on the partner work.

Thanks to Purple Haze for the accountability on the the Weinke and good feedback. YHC original plan may have been too ambitious.

No thanks to the few who mentioned supporting YHC on virgin Q but either fartsacked or opted for HYDRA, those PAX know who they are.

In all seriousness, I am just thankful to be a part of a movement of men who push themselves and one another to become stronger in Heart, Mind, Body, Spirit.

Announcements:

Look for 3^rd F opportunity during lunch starting in South Park on April 2^nd location most likely Bojangles on Morrison next to Rooster’s. contact Hops if you are interested

Still need some people to sign up for final BRR team. Contact Baracus.