Flippity Flappity

Flippity Flappity

Today’s edition of Rebel Yell was not unlike the many before it, rocks, Murderhorn, merkins, Mary and wall work. It’s the little decisions that make all the difference.

The disclaimer was proclaimed and we took a quick lap around the cinema.

Warm-Up COP
Side straddle hops x 20
Imperial walkers x 15
Mountain climbers x 10
Low slow squat x 10
Peter Parker x 10
Mountain climbers – right hand high x 10
Mountain climbers – left hand high x 10

Activity #1
Top of the Murderhorn – 10 burpees
Bottom of Murhorn – 10 burpees
Up to the rock pile, find a rock and a partner
Partner 1 – run to pull up bars for 5 good ones
Partner 2 w/ rock 10 squats, 10 curls & 10 presses
3 X
10 burpees

Activity #2
Line up at bottom of Murderhorn, run to first streetlight and back to bottom
Freddy Mercury
Run to second streetlight and back to bottom
Dolly
All the way to the top
LBC, Rosalita while we wait for the six

Activity #3
10 burpees while we wait
Wheel of merkin
People’s Chair x 40 air press
Right leg high  x 20 air press
Left leg high x 20 air press
10 burpees
10 merkins
Done

You know what grinds my gears?
– Cars, at least four interuptions due to vehicles
– Standing around – If you get done early, do some Mary
– Walking – humor me, jog
– blank stares – I get enough of that from my kids

Gear grinding aside, it was another stellar day in the gloom. We covered just north of 2 miles and managed a significant number of pull-ups, merkins, burpees and Mary. Shout out to the Respects – Van Pelt, Triple 7 & Chopper. Kudos to the unsung regulars – Loogie, Mighty Might, Chipolte, Mic Check, Goonie, Heartbreaker, Bucky and Cable Guy. For all those new guys – Fredo, Tiny Dancer and Cooter keep coming back!!

Saturday, May 13,2017:  Sign up for the Savage Race. Great discount (buy one, get one 50% off) is out there now and expires sometime soon. Preblast: http://f3nation.com/2017/01/27/preblast-a-savage-departure-into-the-unknown-aka-spring-mud-run/

• Debbie’s House Service Project – Funds / Labor / Supplies Needed – Union County F3 are organizing an effort to save the home of a woman and her family in need. Please consider donating to support the cause. Service opportunity will also be available. Read more about it here or contact Transporter with questions.  Sign -up Page: https://m.signupgenius.com/#!/showSignUp/409094eafaf2dabfa7-f3debbies

• Providence Presbyterian Church Wall May 18 8 am – 12 noon 

• Saturday, April 29, 2017:  Richard Sheltra Memorial Run – Pineville, NC. Preblast: http://f3nation.com/2017/02/05/a51sobfort-help-to-honor-a-fallen-firefighter-richard-sheltra-memorial-10k5k1mi-run-sat-april-29-2017/
• Friday/Saturday, September 8-9, 2017 – Grayson Highlands State Park, VA:  Blue Ridge Relay: Contact Madame Tussaud,Tuck, Firehazard or Cheddar.