- When:08/21/2014
- QIC: Crabcake
- The PAX: Vineyard(WB), turnpike, chipotle, Frehley comet(respect), outback, morning after, garbage plate, heartbreaker, strawberry, parfait(respect), volker, pulled pork, Floppy Disk(Columbia), jr ewing, Crabcake(QIC), Patch Adams (Ashley C. FNG), Trecky(Brad T.FNG)
Just a Good Old Fashioned Beatdown
17 including 2 FNG’s pax decided to forgo the fartsack and showed up for the Rebel Yell weekly beatdown. I would have planted the flag, but I don’t think I’ve seen it since the 1st week of Rebel Yell. I think Spackler may have it in his yard and just runs laps around it. Either way, the VSF was planted, the disclaimer was given and we were off.
Find a nice piece of parking lot in front of Harris Teeter and circle up.
SSH x25 IC LBC x30 IC
Peter Parker x15 IC Freddy Mercury 2 20 IC
Parker Peter x15 IC LBX x 30 IC
25 Merkins OYO
Mosey to Fountain for Descending ladder:
Exercise 1
20 Derkins run to store front across lot 50 LBC
15 derkins run to store front across lot 40 LBC
10 derkins run to store front across lot 30 LBC
Plank until all done with right and left hand high.
Exercise 2
20 Dips Run 50 Leg lifts
15 disp Run 40 leg lifts
10 dips Run 30 Leg lifts
Plank to all done
Exercise 3
20 CDD Run 5 Burpees
15 CDD run 5 Burpees
10 CDD Run 5 burpess
Plank untill all done
Mosey to speed bumps behind Target for some speed work.
Form 2 rows, 1st row plank, AYG to next speed bump, 2nd row same thing
Same thing AYG from 2nd to 3rd and 3rd to 4th speed bump.
At 4th speed bump Frehleys Comet jacks the Q and his row runs backwards. Everyone run backwards.
Begin our mosey back to start and the movie theater, jail break.
Wanted to change things up some, so started off with 6 MOM. I figured the the weinke only allowed for this at the beginning since we had a lot to stuff in for 45 min. The humidity was out in force, but so was the pax. Good work out there by everyone. Frehlys Comet even brought a little something extra during the leg lifts. I can only say I was glad I was up wind from him. I thought I heard some gagging from the ones downwind. When we came to exercise 3 and the potential for 50 burpees the mumble chatter drastically increased. No worries, were not going down that road, but I didn’t want to disappoint anyone and leave them out. The speed work was brutal. AYG with little rest.
Great send off by Vineyard(WB) Might be his last workout due to school. If you get a chance to come out again, tell us, You should take the lead.
Great work by all. Thanks for allowing me to lead everyone thru the gloom.
Crabcake author
Crabcake and the Pax,
Great workout CC! Thanks again for letting Vineyard and me follow y’all.
Vineyard has wanted to lead the prayer at the BoM since his first workout. Thanks for letting him lead one!
By the way, he started high school this week. Thanks to F3, he is more fit today than at any other time in his life. He has begun the school year with increased confidence and lots of energy. Dozens of friends, teachers, and parents have noticed the change over the summer. Unfortunately, girls have noticed too.
I appreciate all you guys who Q’d a workout this summer. Thanks to Liquor Cycle(Scooter from Team Spearhead) for the original EH that brought Vineyard to F3. Also, Vineyard thanks everyone who posted. He was motivated by the role model of 10-30 sweaty lunks working out in the gloom. Thank you for being one of those lunks.
We are figuring out how to get to school on time and still make F3. Hope we can figure it out when traffic settles down. If we can – see you next week.
Thanks for everything,
JR Ewing
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