Construction at Rebel Yell

Construction at Rebel Yell

15 gathered on the first day of fall. The Through disclaimer given and off we went.

COP
SSH X 10 (IC)
Merkin X 15 (IC)
Shoulder Touches X 15 (IC)
Hold plank 6 inches – Hold 20 seconds
Slow Squats X 15 (IC)

Mosey across Elm to the Murderhorn for the main event

THE MAIN EVENT
Gather a the top of the Murderhorn where Elmstone intersects Thorncrest and partner up.
Partner 1 – Run around Rosebriar circle and back with 5 burpees half way through
Partner 2 – Run to bottom of Murderhorn for 5 burpees and then back to top
Partner 1 & partner 2 meet at the intersection for 10 partner slap merkins
Rinse and repeat with partners running the other route.

While waiting on the 6:
Flutter X 20 (IC)
LBC X 20 (IC)

Mosey back to Stonecrest and line up against wall behind the theatre for a triple nickel
Run to top – 5 jump squats
Run to bottom – 5 merkins
Repeat 5 times

Mosey to parking lot in front of theatre for some partner work. One partner does called exercise while other partner runs to end of parking lot and back. Keep switching until completing total.
Round 1 – Merkins X 100
Round 2 – Squats X 200
Round 3 – Elbow plank (each partner runs once)
Round 4 – All PAX broad jump to first median, bear crawl to 2nd median, AYG to end and mosey back
Round 5 – All PAX broad jump to first median and AYG to end

5 Minutes of Mary
Heel to Heaven X 20 (IC)
Dolly X 15 (IC)
LBC X 20 (IC)
Leg Lifts X 20 (IC)
One sided LBC X 10 each side (IC)
Merkins X 10 (IC)

MOLESKIN
Great work by all PAX this morning. Covered 2.5 miles and a good mix of running, core work and merkins. YHC had to audible as the work out was planned using the area and berms in the normal parking lot for RL but it was blocked off with construction equipment. Looks like Regal Cinemas is getting upgraded with those comfy recliners. Swiper and McGee are fast but not completely sold on their merkin form. YHC has been growing the beard for a bit. The plan is to keep it going until the Mrs. kicks threatens to kick me out. There was some chatter the beard, terrorism and planned visits to Yemen. Good thing this group did not give YHC his F3 name. Great to be back at RY! YHC had taken a hiatus for BRR training and has been at DT for the past months. Thank you Hearbreaker and Strawberry for the opportunity to lead.

Prayers for Charlotte and this broken world we live in. May Jesus shine through all of us!

ANNOUNCEMENTS
Southern Discomfort – 10/22 at 7am – Sign up below.
http://www.signupgenius.com/go/20f0f4ca9ab22a4fa7-2016

Hero Workout – Saturday at 7am in Mint Hill at the Vet – a fellow F3 brother from Greenville is coming up to lead. This workout is themed around our veterans. Let’s push for a big turnout. Contact Strawberry for more details.