Author Archive Heartbreaker

Summer breeze makes me feel fine….

15 Pax- No FNG

Little break from the recent early morning humidity, as a nice breeze accompanied us at Rebel Yell.

The Thang:

Went something like this-

Mosey the front of the theater for a COP warm up.

SSH x20, IW x20, Low Slow Squat x20, Merkins x15, Mountain Climbers x20

Indian Run parking lot loop in front of theater

4 corners or 17’s- consisting of Merkins & Squats- (on the Indian Run Loop)

Peoples chair in front of the Theater- 30 Arm raises, right leg out, left leg out

Jack Webb Ab’s- 1×4 Heels to Heaven & LBC, up to 5×20

Wheel of Merkin- 5 in each position- 20 total

Side of Theater for Peoples chair, 30 Arm raises on your own

Partner up- each Partner runs side parking lot loop in opposite directions, when they meet do Hand slap Merkins x10, 3 laps= 30 Hand Slap Merkins

Peoples Chair- 30 Arm Raises OYO

Back to Front of Theater

Re-partner up 2 single file lines with one partner in each. Sprint to front of Theater & back, next person goes. Pax does LBC while we wait.

Back to the launch spot for some Mary. Russian Twist x20, Bicycle x20, Rosalita x20, Merkins x10, Dollies x20, Flutters x20, LBC x20

Moleskin:

Nice work by Cold Cuts, Good Hands, Hammer, & Pop Tart for pushing the pace on the 17’s.

Good to meet Goonie, keep on coming.

Great work out of everyone this morning.

Special thanks to Smash for taking us out.

Appreciate being able to lead a great group of guys on this fine morning.

Announcements:

F3 Dads Saturday.

Anyone interested in Q’ing Rebel Yell get with either Strawberry or myself.

Thinking of Mighty Mite on my anniversary……

Strawberry planted the shovel and we were off.

The Thang:

No FNG’s

Disclaimer given

SSH x25

IW x20

Mountain Climbers x20

Muderhorn- Dollies up top while we wait for pax

Front theater

Lunge/Squat ladder- every 2 park spaces/up to 8, run back & plank

Burpee suicides- 2 spaces= 1Burpee—back- up to 8, run back & plank

Bear crawl/Merkin ladder- every 2 spaces/up to 16,

Plank waiting for Pax

Mosey to the corner of the Regal-Jack Webb Abs-1-Heels to Heaven= 4LBC

Up to 10 Heels to Heaven=40 LBC

Peoples Chair- Right leg out, Arm presses x15

-Left leg out, Arm presses x15

Behind Theater-Balls to with Verkins on your own

Peoples chair

Mosey to launch point for Mary

Circle up

Dollies x30

20 merkins on your own

Flutter x30

15 merkins on your own

Rosalita x30

10 merkins on your own

Bicycles x30

5 merkins on your own

Moleskin:

This workout was my one year anniversary workout. Although my one year was on 4/30/15, I hadn’t Q’d Rebel Yell since. Mighty Mite created this mess on my FNG post. It showed Mighty Mite, Mic Check, and Strawberry stood out on the Burpee suicides. Good Work. Not much mumble chatter this morning. Hope is was because you were feeling it. It was definitely tough one. Great group of guys. Appreciate all of you for joining me this beautiful morning.

Announcements:

F3 dads this weekend- Boys & Girls

Noda Brewing Company 5k

Calvary Church Food drive- Rebel Yell is collecting canned fruits and vegetable bring your goods next week. Canned or Plastic containers only.

Big thanks to Strawberry for taking us out.

Camelus dromedaries…….

Dromedary= an Arabian one-humped camel, especially one of a light and swift breed trained for riding or racing.

The Thang:

13 PAX

-Mosey to Circle up

-Disclaimer given

-Warm Up

SSH x 25 IC

Merkin x 10

IW x 25 IC

Wide Merkin x 10

Slow Squat x 25 IC

Diamond Merkin x 10

LBC x 25

-Indian Run Loop around parking lot

-17’s consisting of Merkins & LBC

Plank when done

-Mosey to Cafeteria

Exercise (15-Dips, 20-Dollies, 20- Flutter)

Peoples chair- Arm Raises x30

-Jack Webb- up to 5 Merkins & 20 Arm raises

-Partner work- Combined LBC- x100, Merkins- x100- One partner run small loop, one exercise

-AYG around Track, mosey to Launch spot

-Mary- Rosalita x25, Bicycle x20, Dolly x30, Heels to Heaven x20, LBC x20

-Burpees x15 on your own.

-Nice work by Dasher & Ice 9 for setting the pace on the 17’s

-Wasn’t going to do Burpees, but everyone seemed upset we hadn’t done any, so why not finish with them.

-Thank you to Bratwurst, Dasher, & Ice 9 for leading plank/mary exercise while we wait for the Pax.

-Was my virgin Dromedary Q, but won’t be my last. Great group, Excellent AO.

-Hope the work out was beneficial. I enjoyed.

-Announcement: -Keep the family that goes to Forest Hill in your thoughts, they lost 2 children in a vehicle accident.

-Big thanks to Strawberry for taking us out.

 

Let’s just do some Merkins…….

20 PAX showed up on this fine Rebel Yell morning. Met & parked in front of the Regal. Looked like they were painting lines in the side lot. It went something like this.

Started with a mosey around the parking lot in front of the Regal.

COP- Disclaimer— No FNG’s

– Merkins x15

-SSH x25

-Burpees x5 oyo

-Imperial Walkers x15

-Squats x20

-LBC x20

-Mountain Climbers x15

-2 lines- Indian Run to the Fountain

Partner up- One partner exercise, one partner run a lap around one of the 2 buildings @ the fountain for combined exercises, flapjack every lap, plank up when done:

Exercise 1- Dips x 200

Exercise 2- Squats x 200

Exercise 3- Little Baby Crunch x 200

Exercise 4- Step ups/ Jump ups x 100

Mosey back to the front of the Regal.

Circle of Mary-Dolly x25

-Rosalita x30

-Flutter x20

-Russian Twist x25

-Heals to Heaven x20

-LBC x20

-This is when I hear some mumble chatter from Fhreleys direction saying something to the effect “let’s just do some Merkins”

– Frehleys led the Merkin gauntlet, which included Wide Arm, Regular, & Diamond Merkins

-Bicycle x20

And it is time!!!

Moleskin-

Nice work by all. Even though we had to relocate our starting position, that didn’t obviously didn’t shake anyone’s confidence

YHC hopes the workout was effective. What a great group of guys, YHC appreciates all of you showing up.

Frehleys thank you for taking us out.

Announcements- Wild Turkey is on VQ Saturday @ Stonehenge. Golf & USMC Mud Run at the Leatherneck in Gaston, SC.

Didn’t even have to leave the parking lot?

The Thang:

  • Strawberry stuck the shovel in the ground and it was on.
  • Started with a mosey around the parking lot in front of the Regal Beagle (for you youngsters that is a Three’s Company reference).
  • Disclaimer—
  • COP   – Merkins x20

-SSH x25

-Hillbillies x20

-LBC x30

-Mountain Climbers x20

  • Dean Smith (aka 4 corners or 17’s) in big lot in front of Regal- each corner Merkins & LBC
  • Peoples Chair  -Arm presses x30 OYO

-Arms straight out

-Arm Raises x30 OYO

  • Partner up- Partner one exercise, Partner two run a lap around small lot, side of Regal, & switch

-Exercise 1- Wheel of Merkin x5 for each rotation

-Exercise 2- Rocky Balboa

-Exercise 3- Scorpion Dry Dock

  • Peoples Chair – Arm presses x30 OYO

– Arms straight out

– Arm Raises x30 OYO

– Donkey Kicks x10 OYO

  • Circle of Mary- Dolly x30

-Russian Twist x25

-Rosalita x30

-LBC x25

-Bicycle x20

  • Call out an exercise   -Go Daddy called Mekins x20

-Crabcake 20 Burpees OYO (my mistake)

-Lugie- Heals to Heaven x20

-Big Tuna One leg flutters- 10 each leg

Moleskin:

  • Good to see 14 Pax on this beautiful 27 degree morning.
  • Props to Crabcake, Pop Tart, & Go Daddy for pushing the pace on the Dean Smith
  • Tuna thanks for the creativity, never did the 1 leg flutters before.
  • Great to see some of the newcomers turning into Vets, great work Adobe, & Butt Fumble. Love seeing the dedication in the cooler Temps.
  • We didn’t go far from the car, but YHC hopes the workout was effective.
  • What a great group of guys, YHC is honored to be apart of it & appreciates you all showing up.
  • Pebbles thank you for stepping up to take us out.