Author Archive Crabcake

Circle up, move, circel up, move

19 pax showed up for Rebel Yell to see what YHC had planned. With a little chill in the air and all of us just standing around catching cold, it was time to move. Head over to parkinglot in front of Harris Tetter and cuircle up, Disclaimer given.
SSH x20 IC 10 Burpees OYO
IW x20 IC 8 Burpees OYO
Let’s move and circle up in another part of the lot.
SSh x 20 IC 6 Burpees
Squats x20 IC 4 Burpees
Enough warm up, need to get some work in. Head over to Tree of lights for instructions. 2 groups head in differnt directions and do called exercise at 3 stations
Cycle 1
1) 20 CDD 2) 20 Derkins 3)10 jump ups. LBC at start/finish until all return
Cycle 2
1) 20 CDD 2) 20 Inclince MErkins 3)Backward/Front lunges 10 each leg. LBC until all return
Cycle 3
1) 6 Burpees 2) 20 Merkins 3) 10 Deep squats/ LBC until all return
Jog over to rearof theater and grab some wall
People chair w/25 air presses IC
Bear crawl up hill, Mosey down
Peoples Chair w/25 air presses IC
Run up hill, Bear Crawl Down
People Chair 60 sec, drop 6″ for another 10 sec
Bear crawl Merkins up hill, Mosey down.
Jog to front of theater, partner up, size/speed does not matter
300 LBC cumulative. Plank when done.
Mosey to start, 10 Burpees
Dollies x 25 IC
Flutter x 25 IC

With a little chill in the air, figured the best way to get warmn was to move and keep moving, so thats what we did. No reason to stand in a circle for longer then we had to, so I moved it. Just seemed like the right thing to do at the time. Not to much chatter until the pax noticed a pattern on the Burpees. Remember, burpees don’t really like you either.
Good work by everyone and thanks for following me into the gloom

Announcement:
Donate your shoes #soleredemption
Frued is looking for financial donors to contribute, college ministry. Reach out to him for more information.

No long distance running today

With the BRR just a week away, the last thing YHC wanted to do is run forever. So YHC took the helm of Rebel Yell and 11 pax showed up for a 2nd installment of a Rebel Yell beat down.
Find an open area very close by and circle up.
SSH X25 IC
IW X 25 IC
20 Merkins OYO
Peter Parkers X 20 IC
PArtner up. Size and speed does not matter. Partner 1 runs the perimeter of the lot (around 200M), while partner does said exercise. Flapjack until total reached cumulatively.
100 CDD
200 Merkins
300 LBC
Between each exercise plank with various R/L hand high.
100 wide arm Merkins
300 squats
200 Russian twists
Just enough time for Mary
Flutter X 25 IC

I figured since the BRR has tons of running by your self, we should do the exact opposite and perform every exercise with a partner. This way you count on your brother to pull you through the final sets. The great thing is that we didn’t have to move the pax far to get the full benefit. Even this cool morning we were gasping for 02. The idea was to do as much as possible with very little rest. This was accomplished. Great showing by all.

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.

Hills and Hairburners

The VSF was planted this cool crisp morning and 14 pax showed up for a dose of hills and hairburners. What they failed to realize was these 2 workouts would be combined to make 1 intese, 02 deprived workout
The Thang
Little mosey to an open area for a quick warm-up
Slow squat x20 IC
SSH x 20 IC
10 burpees OYO
Merkins x 10 IC
Head for the hills of Murderhorn, down the hill and divide into groups of 3 or 4 and grab a plate.
Exercise #1
Partner 1 pushes the plate up Murderhorn, Partner 2 & 3 5 burpees. Run to partner 1 and switch until at the top. Plank at top.
Without plates, jog halfway down, 50 LBC and run to top.
Find your group and and plate run to bottom of Murderhorn
Exercise #2
Partner 1 pushes plate, Partner 2 & 3 10 merkins, chase partner and swith until at the top. Plank at top.
Without plate, jog halfway down, 50 LBC, jog to bottom.
Exercise #3
Pick up remaining plates, find group and mini Indian run up Murderhorn. Front person carries the plate.
Pick up rest of plates and head towards our starting point for a drop off.
Mosey in front of Theater for Starfish. Thanks to my childrens chalk, YHC got there early enough to write each exercise at each site
1) 20 CDD
2) 20 Merkins
3) 20 Squats
4) 50 LBC
5) 20 Military Merkins
6) 20 CDD
Run to station 1, complete set exercise, run back to center and 5 burpees until YHC called time.

Moleskin:
Great work by everyone for this workout. Murderhorn is long and tough by itself, add hairburnes and it becomes a beast. Everyone stepped up and conquered it. Great push. YHC had a 3rd planned, but since I was already 02 deprived and the legs were burning, an audible had to be called. With only about 10 min left we completed as much as possible on the Starfish. Alf was still flying after the hill hairburners. Strong work brother. When YHC showed up 1 pax was swinging a KB. I figured for the Starfish it would be best to write each exercise down relaizing that after Murderhorn, the brain might not be firing on all levels.
Thanks for allowing me to lead everyone.
Crabcake

Days of Thunder

19 pax assembled under the lights of Stonecrest Motor Speedway despite flashes of lightning and thunder off in the distance. At the drop of the green flag, the pax hit the pavement with speed that would make Cole Trickle blush.

The Thang-

COP:
SSH x 25
Merkins x 25
Peter Parker x 25
Parker Peter x 25

Mosey around lot beside Target to hill. Partner up, size matters.

P1 hill, P2 burpees – partner x 50
P1 hill, P2 diamond merkins – partner x 50

LBC x 30 OYO

Mosey to speed bumps

Alternate lunge walk, bear crawl between speed bumps. At each bump partner derkins/OH press alternate x 15 (crowd favorite, shamelessly poached from a previous Muthaship visit)

*Note- YHC went off-weinke and called an Omaha on the “between bump exercises” the bear crawl/lunge walk combo was intended to be partner drags. This audible was not a deliberate modification, but rather O2 deprivation and forgetting the next play #usetheweinke. If the pax feels shorted, feel free to double underhook a coworker and drag them around the office a few laps.

Mosey to Murderhorn (divide hill by 4)

Plank at top. RAF, LLB, LAF, RLB, 6 inches

Backwards run from stop sign at bottom to light post 1, L karaoke to light post 2, R karaoke to light post 3, regular run to top.

Repeato with regular run up full hill

Flutter x 20 until all pax reach top

Mosey to back of movie theater. Victory lap Jailbreak around theater. PH edged out RT to take the checkered flag.

Mary:
Rosalita x 20

Moleskin-

Following the COP heading to the hill, the pax had to play frogger crossing the HT parking lot to avoid the A-team van coming in hot. (To our in-house counsel: the disclaimer was given, but did not reflect any warnings about Mr. T.)

Mumblechatter was surprisingly minimal this morning. Not sure if it was the hills or the absence of @Radar and @Spackler?

Crabcake showed some serious agility breezing up Murderhorn during the backward run/karaoke series. #wheelhouse.

Molasses, Rock Thrill, Haze, and Brisket had their #smokeboots on for the forward facing ascent of the Horn.

About the time we crossed Elm Ln, YHC really began to regret agreeing to meet Haze for the prerun, particularly before taking the Q. ‘Twas a noble strategy to weaken the Q, especially with a practice run up Murderhorn.

Strong work by Philmont and Grimes leading up to the big trip out west.

Purple Haze brought his A game today- prerun plus leading the pack nearly all morning. At #F3FastTwitch earlier this week YHC told Haze he looked like “an old man in a rocking chair on the porch” while stretching the calves before the run. That “old man” smoked everybody today.

Great seeing some new faces in the gloom this morning. Thanks for beating the fartsack and braving the “lightning and thunder” for some great camaraderie in the humidity that is summer in the south.

It was a pleasure leading such a fine group of gents.

Strawberry Fields

Posted on behalf of Strawberry.

Mosey to lot in front of Michaels.

– SSH X 25
– Mountain Climbers x 25
– Stay Planked Philmont!
– Merkins x 5 = regular; diamond, wide, close
– Stretching: on your 6 and touch your toes for 10 count; butterfly for 10; partner up to lean on and stretch quads for 10 count; calves for 10.
Mosey down to front of Stonecrest entrance and around/up Ballantyne Commons Pkwy. Back in and mosey to the back of Target.

– 10 Burpees OYO
– Lunge walk from 1st speed bump to next; 15 Merkins
– Run backwards to next speed bump; 15 merkins
– Side twist run to next speed bump; 15 merkins
– Flapjack to next and 15 merkins.
Mosey to Murderhorn and down to the bottom.

– Partner up if feeling froggy = Wheelbarrow with every 5 steps do 1 merkin. If not feeling froggy – 10 merkins and bear crawl halfway; 10 more merkins and bear crawl rest of the way to rocks. If Really not feeling froggy = 10 merkins and sprint halfway to rocks; 10 merkins and sprint to rocks; 10 merkins
Grab 2 small rocks – one in each hand.

– In cadence:
o Alternating bicep curls x 15
o Front raises x 15
o Side raises x 10 (this one hurt)
o Bent rows x 10 (not much better)
o Return rocks
Jog up murderhorn and LBC’s until all PAX arrive up top.

Jailbreak back to cars

Mary: Dolly; Rosalita; Flutter; Heels to Heaven.

Moleskin:

I believe everyone was relieved that the humidity was a lot more manageable – I sure was. I threw in some different workouts to keep things fresh: stretching is key as we are all beat down; and when is the last time you had to find 2 rocks of similar size for some arm workouts. Chipotle had trouble with that – Dude – you’re the biggest/strongest of us all – grab those 2 boulders! Hairball wore his ‘burpee shoes’ vs. running shoes – apparently I must have a reputation for burpees. I won’t disappoint with only 10 burpees next time. Too bad we did a lot more running than anyone probably expected. Again – keeping it fresh. The wheelbarrow / bear crawl / sprint options at the Murderhorn were a bit disjointed – next time no options will be given (disclaimer time). Freely’s Comet is the ultimate WD – he was busting out LBC’s OYO at every stop. Thanks for letting me lead – I enjoy it every time.

– Strawberry

I hear the hills calling

The VSF was planted since the real one may be Ireland with Spackler and 10 pax got at it for a dose of the Rebel Yell. With a jog around the lot of the movie theater, we headed back to our start point for The Thang.

25 Merkins OYO. SSH x 25 IC
20 Merkins OYO. IW x15 IC
15 Merkins OYO. CDD x 10 IC
Head across the street towards Murderhorn, but stop short and hop on the field for some strength and speed work.
Sprint 50 yds. Mosey back x6
Jump knee tucks x 6; sprint 50 yds. Repeat x 3
Plyo- Merkins x6; sprint 50 yds. Repeat x3
Skier jumps x6; sprint 50 yds. Repeat x 3
Circle up for Prison Core
Legs at 90 degrees! toe touches center, right, left 10 each
10 LBC Twists left and right.
10 side crunches left and right.
20 Russians twists
20 Freddy mercury
20 superman
Rinse and repeat x3
Enough field work, head for the hills. We headed towards Murderhorn, but better heads prevailed and we made a U-turn and headed back to the theater and grab some wall.
BTTW with 5 presses.
People chair 90 sec with 20 air presses IC.
50 LBC OYO
Peoples chair 60 sec, arms out front, 20 lateral raises IC.
Head back to start. Not to cheat anyone out of 30 sec, Death Star Burpees until no time on the clock.

Great work by all, especially on these muggy mornings that we have. It’s true you don’t have to go far to get a good workout and staying away from the hills is always a plus.
Thanks for allowing me to lead you thru the gloom.

Rebel Yell Double-down

Posted on behalf of Hairball.

19 pax arrived under the lights and humidity of Stonecrest shopping center for YHC’s V-Q.

The Thang:

COP:

SSH x20
Imperial Walkers x 20
Mountain Climbers x25

Partner up – speed matters (VQ lesson 1- should have included biceps matter. See below)

Mosey to Firebirds wall

Complete 3 exercises – partner 1 exercise, partner 2 run to Smashburger, around median, back to wall. Flapjack.

Exercises
1- step ups
2- dips
3- derkins

Plank until everyone done. RAH, RLH, regular, LAH, RAH, 6 inches

Each pair of partners count off. After some grumbling about things coming off rails, the pax were able to count off to 9 teams. (VQ lesson 2- the pax don’t like to count off more than once). Mosey to the steep hill behind Wendy’s.

Partner race up steep hill x 2
Plank up on curb. When team number called, partner 1 and partner 2 race to the crest of the hill – starting from plank position. Winner gets 10 merkins, loser gets 10 burpees. The pax were then faced with a difficult question “Are you a gambling man?” Loser of the first trek up the hill could “double down” and defer the burpees to the loser of the second race up the slope. Two teams were feeling lucky (see: courage) and doubled down. Double down winner picks up a total of 20 merkins, while the loser is was saddled with 30 burpees. Poor communication of instructions or questionable math skills led to fewer than YHC expected pax paying up on burpees. Haze gave the pax a 10 count before the mosey to Murderhorn.

Mosey to (past) bottom of Murderhorn to boulder pile beside neighborhood pool. Partner 1 pick a boulder. Here’s where selecting partners with similar strength came into play. YHC’s partner, Crabcake picked the biggest boulder in the pile. Partner 1 Curls with boulder #gunshow, partner 2 run to top of Murderhorn. (VQ lesson 3 – venturing beyond the stop sign at the bottom of Murderhorn makes for a long scramble back up.) In the interest of time, “Top of the hill” was audibled to 2nd street light. Radar stroked YHC’s confidence saying this was a “veteran Q audible”.

Toss boulders back in pile. Run to (real) top of MH.

Mary-

LBC x20
Flutter x 15
FM x20 (Haze cadence)

Splinter gave us a 10 count before the mosey back to Elm Rd crossing

Jailbreak run to cars

3 mins left – Dolly x 21 #lucky

Moleskin:

Strong work this morning gentlemen. Humidity was killer as it has been recently. Radar appreciated the VQ jitters noting YHC had been on site since 0430.

Great seeing WB Vineyard out bright and early. At age 14, YHC was not chasing hills and curling boulders at 0530 during summer vacation.

Much appreciation for the support, patience, and mockery from the pax this AM during my first Q. Similar appreciation for the tolerance of the stench from sweaty gloves.

TClaps to Haze for taking us out in prayer

Announcements:

F3 Dads – this Saturday 6/21 0900

Mud Run sign-ups 10/4

Looking for volunteers to drive for BRR

The comeback kid

YHC decided to make his comeback Q at Rebel Yell since his injury and 8 others determined not to fartsack from the mild temperatures to see what was on the agenda. Before the main dish was served, 2 showed and then a 3rd 10 minutes later for a pre-KB workout.
5 one handed swings
5 cleans
5 high pulls
5 snatches
5 squats
Complete everything on the right, then left= 1 set. Complete 5 sets. Nice job Spackler and semi-gloss. This was a beast from beginning to end.
THe appetizer is over, on to the main dish for all to enjoy.
Most to front of theater
SSH X25 IC
IW X25 IC
MC X10 IC (hold it). 10 Merkins OYO (hold it). Peter Parker’s x 10 IC.
EXPLAIN NEW EXERCISE- DEATHSTAR BURPEE. More on this later.
1st speed bump- 20 CDD
1st Intersection- 5 DEATHSTAR
2nd speed bump- 20 squats, 20 CDD
3rd speed bump- 20 LBC, 20 squats, 20 CDD
2nd Intersection- 5 DEATHSTAR
4th speed bump- 20 lunges, 20 LBC, 20 squats, 20 CDD
3rd Intersection- 5 DEATHSTAR
5th speed bump- 20 Merkins, 20 lunges, 20 LBC, 20 squats, 20 CDD
4thnIntersection- 5 DEATHSTAR
Mosey behind Target, find a piece of wall
People chair 60 sec.
Climb half hill, 10 incline Merkins, top hill 10 Merkins, back half way down, 10 derkins
People chair for 60 sec with x20 air presses IC Repeat hill work with bear crawl. Then people chair for 45 sec, lower 3″ 15 sec.
More spree bumps. Start at 1st, run to 2nd 20 CDD, Back to 1st 20 LBC, run to 3rd 20 CDD, back to 2nd 20 LBC, run to 4th 20 CDD, BACK TO 3rd 20 LBC, run to 5th 20 CDD, back to 4th 20 LBC, run to 6th 20 CDD, back to 5th 20 LBC. Run to 6th and plank for rest of group.
Mosey to entrance at theater, 20 Merkins, 20 lunges, 20 LBC, 20 squats, 20 CDD and 10 DEATHSTAR.
Mosey back to start for pax lead Mary
Purple haze- Freddy mercury (hold em)
Abacus- dolly (hold em)
Semi-gloss- Rosalita in Spanglish
Spackler- back scratcher
Frehley comet- heels to heaven
The main dish has now ended
Great work by all. I knew I didn’t want a lot of running and tweeted this would be mostly an upper body workout. Hopefully it was try to form. I must thank google maps for showing me all the speed bumps. I do believe we hit them all. The DEATHSTAR, I used one other time at the old rebel yell and thought it would a great idea to have it show it’s ugly head. It did not disappoint. Think deadman burpee into a star jump. No cheating with this one. Great name terrible idea(thanks haze). Hope this gets used again. Spackler was a beast on the final speed bumps. Left it all on the field. Semi- gloss decided to show 10 min late for the pre-KB Swing and true to form started complaining about something. Nice call Spackler.
Thanks for allowing me to lead everyone into the gloom. It was nice to get back into the Q.
Thanks for the send off Spackler.