Pre-Blast Rebel Yell kettlebell workout
Anyone looking for a Double Down opportunity, meet 5am for a kettlebell pre-Rebel Yell downPAINment. Workout has been tested and approved by YHC and left a lasting impression. Thought, why should I be he only one to enjoy it. I’ll share it with the F3 pax.
As a preview into what to expect:
2 handed swings —- lots of them
Super sets with an I go you go format. Trust me you will need the break.
Can you hang? Just remember this “that which does not kill me makes me stronger.”
Hi Jack. Say hello and goodbye
7 pax entered the gloom of Rebel Yell at its current location, just wondering what was in store for them. Was Jack going to show up, say hello and goodbye?
Here is what happened.
Jog to rear of school for warm up
SSH x 20. Perkins(perfect Merkins) x10 single count
IW x20. Perkins x15 single count
CDD x15. Perkins x 20 single count
Now were warm. Our special guests decides to show, Jack. Welcome. What do have in store for us?
Jack squats.
1 high knee jumps. 5 squats
2 high knee jumps. 10 squats
3 high knee jumps. 15 squats repeat until
10 high knee jumps 50 squats.
Legs are burning now. Let’s mosey to the center of the fields and circle up.
Jack decides to follow us
1 merkin. 4 shoulder presses
2 Merkins. 8 shoulder presses
3 Merkins. 12 shoulder presses. Repeat until
10 Merkins. 40 shoulder presses
Say goodbye Jack. I think your special guest status has just been revoked.
Jog to end of field for:
Sprint 60 yards 50 LBC
Sprint back 50 LBC. Plank until all done.
Sprint 60 yards 25 CDD
Sprint back 25 CDD. Plank until all done.
Jog back to back of school for some Mary
Dolly x 15
Rosalita x 15
Maybe something else. Can’t remember maybe I still had Jack on the brain
Let’s do some more sprints
Split up 2 groups, sprint 40 yards, then next person goes. 8 sprints per person.
Circle up for some Mary
Legs at 90 degrees, toe touches x 20
Protractor with a mighty mite 10 count. There was a pause(long pause) after 3. Maybe mighty mite forgot what was next or Jack was on the brain.
Walking lunges about 20 yards
All out sprint back to start
We’ll done brothers. Jack is a tough guest and he showed it today. Way to push through. Mighty mite was out in front on the sprints. Man is fast and just keeps going. Nice work.
I hope every one got what they wanted for Christmas and if you didn’t Jack was delivering for those who missed out.
See everyone at the new and reloaded site for Rebel Yell.
Announcements
Look for info regarding a New Years convergence at South Charlotte Middle School.
Rebel Yell will be at The Maul site every Thursday 5:30am.
The Death Star
The VSF was planted and 3 pax showed, nope 4 showed to see what YHC had planned for this early morning workout. It was mentioned that there would be a new workout, The Death Star. We tried it, we survived it, it will return. Before we try, we run.
Jog perimeter of school, over to benches, 25 dips. Continue to back of school and triangle up. At this point there was 3, the 4th shows up 10 min into the workout.
SSH x 20 in cadence. Merkins x 10 single count
IW x20 Merkins x8
Slow squat x20. Merkins x6
Mtn climber x20. Merkins x4
CDD x 20. Merkins x10
Death Star/LBC ladder suicide. (More on the Death Star later)
Run to 1st hoop 10 LBC; run back 5 Death Stars
Run to 2nd hoop 20 LBC; run back 5 Death Stars
3rd hoop 30 LBC; 5 Death Stars
4th hoop 40 LBC; 5 Death Stars
5th hoop 50 LBC; 5 Death Stars
4th hoop 40 LBC; 5 Death Stars
30, 5
20, 5
10, 5
Needed to give the core a break so over to the playground for a circuit
10 pull up, 20 dips, 20 Merkins. Rinse and repeat.
Prison core. 7 exercises x 3 with a 10 sec break between sets
20 toe reaches center
10 toe reaches to right, 10 toe reaches to left
10 LBC twists to right, 10 LBC twists to left
10 side crunches right, 10 side crunches left
20 Russian twists
20 bicycles
20 supermans. On the last 20 there was singing. At this point no one was in tune. O2 deprived.
The Death Star: Think deadman burpee with a star jump. So when you go down for the push up, lay on your stomach and arms go out. No cheating on this workout. Great core and leg and chest and all around body workout.
Great work philmont. Thought you were going to put a dent in the parking lot on your last supermans and as you said at the beginning of the Death Star ladder, steady, steady.
Thanks for allowing me to lead and thanks Matlock for the send off. Great words.
Keep moving, there’s Iron to swing
22 pax decided to not fartsack and come out for a kettle bell beat down. Skunkworks does not hold back and will punch you when your down but then again who is going to mess with a bunch of guys swinging some iron around.
Grab your bell and jog to church entrance do said exercise and move.
SSH x25 in cadence
Grab KB jog to speed bump, good morning x25 in cadence
Run to buses. 20 Merkins left hand on bell. Lunge walk. 20 Merkins right hand on bell lunge walk
IW x25 in cadence. KB swing x25 in cadence
Run to bushes. 20 Merkins left hand on bell. Lunge walk. 20 Merkins right hand on bell. Lunge walk
LBC x 25 in cadence. Alternating KB swings x25
Run to church. 20 regular Merkins. Jog to next station. 15 full KB swings in cadence. Russian twists x 20 in cadence.
R
Jog to parking lot and partner up for said exercise, cumulative.
100 KB curls. 100 KB upright rows. 50 tricep press. 50 pullovers. 100 chest press with legs 6″
Jog back start and with some extra time, 10 spartan Burpees with KB press OYO.
Great work by all the pax. YHC tried to keep it moving and the heart rate up. Hopefully this was accomplished. We started with 22 and ended with 21. It was not known until the end that wolfman escaped but sure at what point. But then again, it was a full moon and I thought I heard some howling. But like I said, who is going to mess with a bunch of guys throwing some iron around. Iron Sharpens Iron. Thanks for allowing to lead everyone thru the gloom.
Announcements:
Check the website: Christmas party, thanksgiving convergence
Who needs to begin with a circle?
11 pax including 1 FNG decided to not fartsack on a warm Halloween gloom and see what YHC had in store. No one showed up in a costume, but there were some comments about YHC being a joker regarding his workout scheme.
Jog in front parking lot to end 20 Merkins OYO.
Jog to other end front lot 20 military Merkins
Jog to other end front lot 10 diamond Merkins.
Jog to benches
20 jump-ups
20 CDD
20 step ups. Plank with r and l arm high.
Repeat with 10 jump ups, 10 CDD and 20 step ups. Plank.
SSH x25 in cadence.
IW x25 in cadence
Jog to wall back of school
People chair 90 sec
Everyone on one side for BTTW ladder. First in line bear crawls 10 yds to other wall, then back. Next person goes when person ahead of them reaches first wall. Shoulders were feeling rubbery after this.
People’s chair 60’sec
10 Burpees OYO
LBC x25 in cadence
Dolly x25 in cadence
People’s chair 60’sec with arm presses
10’burpees OYO
Jog to back lot for The Fan.
Start at sidewalk, for 3 stations(each hoop) jog back to starting position for 5 Burpees
Station 1= 20 Russian twists
Station 2= 20 Parker peters
Station 3= 20 peter Parker’s
Repeat without the Burpees
Jog to side of school for 10 Merkins at each pole, 8 poles.
Back to start and circle up for LBC and Rosalita x25 in cadence
Great work by the whole pax. My intention was to mix it up, I think this was accomplished. As we started our jog/Merkins, wingman comes flying in. He owed us some Merkins and pushed those out during the bench work. Nice work brother. I think I may have also heard a comment “about time ” when we finally did SSH. Like I said, trying to mix it up some. As for the BTTW ladder, this needs some work or people need to just move faster. Either way great job. That was a painful attempt at a new workout.
Thanks for allowing me to lead you on this Halloween gloom.
Pre-blast
Crabcake on Q for rebel yell tomorrow. Circles not needed in order to dish out pain, just the fact that your at rebel yell is enough. It’ll be fun. Weather is not a reason to fartsack. See you in the gloom.
The 5 pax who decided to not fartsack this crisp morning made it to rebel yell to see what it had to offer. Needless to say, rebel yell does not discriminate and provides a great dance floor for a dish out of pain.
Mosey to back lot:
25 Merkins OYO. 25 SSH in cadence
25 CDD OYO. 25 IW in cadence
25 Merkins OYO. 25 slow squats in cadence
25 CDD OYO. 25 LBC in cadence
Partner up for Swiper Von Swiper. P1 does exercise; P2 runs 50 yards; flapjack until quantity met
100 wide are Merkins.
200 squats
300 Russian twists
Mosey to far end of lot with partner
P1 plank; P2 run to benches 25 dips flapjack
P1 various plank positions; 25 diamond derkins flapjack
p1 various plank positions; 25 dips flapjack
Mosey to playground for pull up ladder
11,9,7,5,3,1
Circle up for some Mary or Prison Core
12 toe reaches
6 right then 6 left
6 LBC twist to right and 6 to the left
6 oblique crunch to the right and left
12 Freddy mercury
12 superman
Repeat x3
Jog back to start.
Thanks all for coming out to Rebel Yell and allowing YHC to lead you this brisk gloomy morning. With a small group there was not a lot of chatter, but everyone was working hard. Will have to remind myself to better explain what flapjack means. Long distance and peaches too off to complete their first dips on the benches while the rest of us planked. We wondered what was taking them so long and found out that they thought flapjack meant Merkins and did 25. Strong work brothers and bonus points for the two of you.
Prison core workout at the end was a beast. Forgot to add the Russian twist into the mix, but didn’t need it. Not sure about anyone else, but YHC core is still sore. This workout will show its head again.
USMC mud run this Saturday watch out for seafood BBQ. We’ll either pass you or stick you on the grill if your in our way. Good luck to all our other F3 brothers running that day.
Convergence at the rock. All except Stonehenge.
The crime bosses say and we do
The shovel flag was planted and a pax of 15 including 3 2.0 gathered around to hear what YHC and dirty bird had to say. YHC took the first lead.
Jog to the track for various exercises, karaoke, high knees and a couple others. Then circle up.
Not warmed enough, 10 Burpees oyo.
SSH x25 in cadence
25 Merkins OYO
IW x25 OYO
Enough warm up, jog to the woods to the benches.
10 derkins, run out of woods, 10 Burpees, run to NC park, 10 forgers, back into woods 10 derkins. Plank until all done.
Repeat with 10 derkins, 50 LBC, 10 spartan Burpees, 10 derkins. Plank with R & L hand high until pax done.
Decided not to kill anyone off but did decide had enough of the woods.
15 jump ups, 15 dips at the stumps, LBC until all done, reverse 15 dips, 15 jump up, LBC until all done and then some until YHC says enough.
Run to the school, grab some wall.
People’s chair 90 sec.
BTTW with couple 10 counts
People’s chair 90’sec including arm presses x25 in cadence
Circle up LBC 2 min
Crime boss dirty bird takes the helm.
Trail run to plank
Mozy to grass
Jack web 1 squat 4 knees to chest 2 squat 8 knees to chest….to 6
Jack web 1 merkin 4 air press…to 7
Mozy to parking lot
100 yard agility (jog full length, shuffle half way then gave the other way, karaoke half way then face the other way, jog half, backwards for the rest, jog half, sprint the rest, sprint full length, suicide half then full, suicide 1/3 2/3, then full)
Mozy
MOM (dolly x25, flutter x25, rosalita x25, side crunch x10 each side, heels to heaven to 6 inches x25) hold at end of each
Mozy
Partner run (50 total rowing merkins while partner runs, flapjack)
Get in two groups for competitive sprint
A lot going on at Area 51. Bunch of kids at the school for Tae Kwon Do. Thought about who would win the war, but after seeing a bunch of kids with sticks and maybe some throwing stars better heads prevailed. Great work by the pax today. Thanks for allowing YHC and Dirty bird to lead and for all listening to their crime boss.
I go, you go and then some
37 dedicated pax including a FNG met at skunkworks to start the day off just right.
Mosey to the grass for our warmup
SSH x25 in cadence
20 Merkins
IW x25 in cadence
20 Merkins
The Thang: The ladder up 5,10,15,20 and down 15,10,5
2 handed swings p1 performs 5, p2 does 5, p1 10 then p2 10. While p is performing set exercise the other is doing various plank renditions. Thanks young love and run stopper.
2 handed curls with LBC
Merkins left hand on bell up the ladder, right hand on bell down the ladder with squats
Time is a wasting(audible), lets mosey to church lot for some hill work.
P1 does set exercise; p2 starts at end of parking lot, up hill, 5 Burpees then back and switch.
Windmills left and right with KB. Plank until all pax done.
Halo left then right. Plank until all done
Greg Louganis x 2. Reverse plank or table top (countertop–more on this later)
Round the world left and right. Plank until all done.
Circle up in lot for 6″ w/negative chest press x20
Run back to start with KB dangling behind you
Large group out today which is awesome to see. Thanks for allowing me to lead you this fine morning. Run stopper pulls in just before we take off, in a long sleeve, body hugging shirt. Guess he was a little cold this morning. Needless to say he was hating it when we got into the hill sprints.
During the hill sprints runstopper calls out for a reverse plank or table top until the pax are done. And from the other side of YHC I hear it’s not a table top your doing counter top. Run stopper then goes into doing a Jane Fonda with left leg up and hip thrusts, don’t forget the right leg up with hip thrusts. Needless to say we did counter top. Not sure who had more fun, him or us.
There can only be 1…..
13(Including 1 FNG) planted the flag and decided to attend the There Can Only Be 1 downPAINment handed out by Crabcake. There is only 1, no impostors allowed and none seen at The Anvil this fine morning.
The Thang
Jog around the lot with butt kickers, high knees as we make our way to Rea rd entrance hill. Bear crawl half way down, sprint to the bottom, then back up for COP.
COP
10 Burpees oyo
20 SSH in cadence
5 Burpees
20 IW in cadence
20 Merkins oyo
20 LBC in cadence
20 close arm Merkins
Run to same hill, bear crawl down, run up, back to circle and wait for jack. Hey he’s waiting for us, welcome Jack Squat.
1 jump squat. Make sure you get your knees up. 5 squats
2 jump squats. 10 squats
3 jump squats. 15 squats
Continue to 10 jump squats. 50 squats.
Enough fun with Jack. YHC could do no more. But we can jog. Mosey around the lot and make it to the baseball field.
2 groups, 1 headed down the 3rd base and and the 2nd headed down the 1st base line.
1st and 3rd base 25 CDD
2nd base 20 Merkins
CF fence 25 calf raises
1 group to LF, 1 group to RF 20 diamond Merkins
Run to your dugout, 25 dugout dips. Plank until all done with r and l hand high.
That was fun, lets repeat
Jog to lot for MOM
LBC, rosalita and the protractor. Lots of grunts with this one.
Jog to end of lot with karaoke left and right, backwards run back to finish.
Great job to all the pax and thanks for allowing me to lead you in the gloom. Jack is a beast and seems to rear his ugly head ever so often. YHC had wobbly legs after that.
Announcement
New workout beginning Rebel yell, 08/29 at polo ridge elem. watch for the per-blasts
HDHH every Wednesday check the website for time and place.
Our thoughts and prayers with Dolphin and his family. Together we are strong