Rebel Yell

Rebel Yell

A healthy 21 count for the PAX (including Q) showed up for Rebel Yell on th ewarmest morning of the year.  And the rain held off until after the workout which was even better.  So all the stars were in alignment for a great workout…and indeed it was.  Before the details, a quick shout out to Lugie who must be the best F3 marketer in all of Charlotte. He brought out yet another FNG (his 2nd in 2 weeks) for the festivities although I don’t know how the FNG felt about the workout since he left early!  I understand he had a commitment so hopefully he’ll be back. Also, nice to see Philmont back in the mix…this was his 4th post this week!

Warmup:  SSH X 20, IW X 20, Squat X 20, Merkins X 20 + Mtn Climber X 10 + Merkins X 20.

Workout:  Grass Hill for 6’s:  Burpees at bottom and Squats at top.  Ran to bottom of Murderhorn Hill to rock quary. With rock in hand: 3 sets of 4 exercises of 20 reps, 15, reps, and 10 reps.  Overhead press, curls, tricep, squats.  15 diamond “rock” Merkins between 2nd and 3rd set. Ran to top of Murderhorn for planks and 6 inches while PAX gathered.  Ran back to Stonecrest.

Along the movie theatre side wall, People’s Chair including 1 leg extensions for 10 count and overhead press X 30. On the curb, 20 tricep dips extending 1 leg (10 each). Mosey to parking lot in front of the movie theatre and circled up for Mary / Merkin ladder. Multiple sets of Mary – all for 20 cadence – and sets of Merkins X 10 between each Mary exercise: LBC, Dolly, Flutter, Rosalita, Bicycle, Heels to Heaven, Mason Twist, Protractor. 80 Merkins total.

Mosey to street with light posts for 5 jump squats following a sprint to each post – 7 total. Finished with 2 minute plank for count off and name arama.