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.
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.
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.
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.
The Thang:
-SSH x25
-Hillbillies x20
-LBC x30
-Mountain Climbers x20
-Arms straight out
-Arm Raises x30 OYO
-Exercise 1- Wheel of Merkin x5 for each rotation
-Exercise 2- Rocky Balboa
-Exercise 3- Scorpion Dry Dock
– Arms straight out
– Arm Raises x30 OYO
– Donkey Kicks x10 OYO
-Russian Twist x25
-Rosalita x30
-LBC x25
-Bicycle x20
-Crabcake 20 Burpees OYO (my mistake)
-Lugie- Heals to Heaven x20
-Big Tuna One leg flutters- 10 each leg
Moleskin: