Eleven pax followed the Glow into the gloom on a crisp morning at Rebel Yell. What would the VQ have in store – a paper champion, of course. Much like a freshly completed NCAA bracket in March or an NFL roster in August the workout looked good… on paper. But how would it play out on the blacktop of Polo Ridge Elementary?
The Thang
Lap around front parking lot, run to back lot for COP
SSH X 20
Merkin X 20
IW X 13
Burpee Gassers:
100 yd sprint down, 10 burpees, 100 yd sprint back, 10 burbees
100 yd backwards run down, 9 burpees, 100 yd sprint back, 9 burpees
100 yd karaoke right down, 8 burpees, 100 yd sprint back, 8 burpees
100 yd karaoke left down, 7 burpees, 100 yd sprint back, 7 burpees
100 yd sprint down, 6 burpees, 100 yd sprint back, 6 burpees
Dora between heavy breaths: “If I had known (Rebel Yell) was going to be this tough I would’ve gone to the easier workout at Hydra.” And he thought he only made backblasts because of his beard.
100 yd butt kicks down, 5 burpees, 100 yd sprint back, 5 burpees
50 yd forward walking lunge, 50 yd sprint down, 4 burpees, 100 yd sprint back, 4 burpees
50 yd backward walking lunge, 50 yd sprint down, 3 burpees, 50 yd sprint back, 3 burpees
100 yd sprint down, 2 burpees, 100 yd sprint back, 2 burpees
50 yd forward bear crawl, 50 yd sprint down, 1 burpee, 100 yd sprint back, 1 burpee
Plank
Now that everyone’s loose, pain stations:
20 jump squats, run to playground
10 pull ups
100 yd sprint down drive, 20 merkins, 100 yd sprint back
Rinse and repeat X 2
Plank
Victory Lap:
Group sprint to first speed bump (40 yds) and back, sprint to second speed bump (80 yds) and back
Mosey back to parking lot
COT
100 LBC’s OYO
60 second plank, 30 seconds at six inches, Radar 10 count
Moleskin:
Great work by all the pax today. The goal was to keep everyone’s heart rate up and the mission was accomplished. Not a lot of chatter once Burpee-palooza started but great effort by all. Lots of running, lots of burpees and lots of smiles when we were finished. Welcome to FNG Backwoods and Tclaps to Clarabelle for the EH one day after making his first post. Thanks to Spackler and Crab Cake for giving me the opportunity to Q. My quads and back are telling me the paper translated to the pavement.
Announcements:
9 pax rose early and knocked back a few Alabama Slamma’s. Sorry fellas, no kool aid chaser to put out the flames. Maybe next week……….
The Thang
Indian run around field x 2
SSH x 20
Mountain Climber x 20
IW x 20
Alabama Slamma
Merkin pyramid with 40 yard sprints – 210 merkins and 20 x 40 yrd sprints
Mosey to another (drier) field
Burpee/AB Circuit
4 stations (50 LBC, 50 CCV (25/side), 100 Dolly, 50 Bcksratch) – Hit each station and then back to center field for 10 burpees (40 burpees total)
Moderate Indian Run around outer edge of all the fields and back to school for Wall/CDD Combo
Wall/CDD Combo
60-90 wall chairs followed by 25 CDD’s x 4
Moleskin
Great work by all the pax today. Always love bringing out the Alabama Slamma. Something YHC should bring out more often it seems. Great effort by Wing Man today, especially during the Burpee/AB circuit. Pretty sure we kept up until round 2 and then dude was gone. T-claps to Keller. Dude drives down from university just about every Thursday. That’s committment. And Bulldog says his 10 min drive is too far #lackofcleverexcuse. Would have bet $$ High Tide would have posted today given that the work out had something to do with ‘Alabama’. That is why I am just not good at gambling. Thank you Semi Gloss for taking us out in prayer. Always a pleasure leading fellas……..
Announcements
Convergence/5K to benefit Rock Thrills brother in Fort Mill on Jan 4th. Details to follow
Spring Mudrun sign ups due by Nov 1st. Check website for details soon.
7 pax arrived at #F3RebelYell looking for an elective change in their physical appearance. If you showed up with an A-Cup, you left with a C-Cup.
The Thang
Mosey to BBall courts for COP
SSH x 20
Slow Squat x 15
IW x 15
Mosey to picnic area for a quick circuit
Curb Merkins w Step up x 10
Derkins x 20
Dips x 30
**Repeat**
Mosey to soccer fields for 11’s
90 yard gassers – 1 diamond merkin/10 jump squats; 2/9…… and so forth
Mosey to school for a merkin wall-a-thon
1 minute wall chair – 10 wall plank merkins
1 min wall – 20 wide arm merkins
1 min wall – 30 CDD’s
1 min wall – 40 CDD’s
1 min wall – 30 merkins
1 min wall – 20 mak tar jai
1 min wall – 10 merkins – I really can’t remember if we did these or not #foggy
**205 merkins completed (if you count the 20 Mak Tar Jai)***
Mosey back to parking lot for Mary
Dolly – as many as you can do in 2 mins
LBC – as many as you can do in 1 min
Back Scratcher – as many as you can do in 1 min
Moleskin
Announcements
12 pax incl 1 #BRR participant shook the fartsack in favor of a #F3RebelYell beatdown led by Crabcake.
The Thang
Mosey to center of soccer field #1 for COP
10 burpees OYO
25 SSH – cadence
20 Merkin – cadence
25 IW – cadence
Mosey to endline
Bearcrawl 30 yd / 5 Burpees / Bearcrawl 30 yd / 20 Merkins / sprint back
Crabwalk 30 yd / 5 Burpees / Crabwalk 30 yd / 20 Merkins / sprint back
Lunge Walk 30 yd / 5 Burpees / Lunge 30 yd / 20 Merkins / sprint back
Sprint 30 yd / 5 Burpees / Sprint 30 yd / 20 Merkins – Plank
Mosey to playground for pain stations
20 pull ups
20 dips
20 merkins
Rinse Repeat
Mosey to Wall
Wall Sit 90 sec x 2
Balls to Wall with slow 10 count by TR
Mosey to basketball courts for Mary
Flutter – 20 cadence …..hold it
Protractor……..hold it
Dolly – 20 cadence
20 merkins OYO
Spackler gets a little frisky and takes off for fields and the pax follows:
karaoke 50 yds/backwards run 25 yrs/shuffle 50 yd/regular 25 yd – 20 mak tar jai
repeat – 20 dips
plank/right arm/right leg/left arm/left leg/6 inches – 30 CDD’s OYO
Completo
Moleskin – Quick hits
Announcements
17 PAX incl 1 FNG graciously attended the debut of #F3RebelYell. The workout did not disappoint and it never will…..
The Thang
YHC proudly scooped up his newly constructed flag (thank you Phaze/Radar) and led the PAX down to the well manicured soccer fields. They were really nice. Too bad none of us enjoyed them.
COP
SSH x 25
Slow Squat x 20
Imperial Walker x 15
Football Up/Downs (Ring of Fire) – run in place, hit the ground on the whistle and back to your feet – More on this in moleskin
Mosey to goaline for The Gut Buster
Sprint 40 yards, perform exercise, back pedal back to start, perform same exercise – repeato with different exercise (5,10,20,30,40,50,5)
5 burpees (10)
10 merkins (20)
20 mary katherines (40)
30 squats (60)
40 wide merkin (80)
50 LBC (100)
5 burpees (10)
Crabcake Q – Mosey to playground for some circuit
15 pull ups
25 dips
25 merkins
Rinse Repeat
Mosey to basketball courts/parking lot
Suicide sprints using the 4 basketball courts (this YHC could have and should have spilled merlot) #sucked
Circle up for some Mary
Rosalita x 20
Flutter x 20
LBC x 20 (? can’t really remember – thanks to Zip)
Mosey to wall for some air chair (90 seconds x 2)
Mosey back to soccer field for a Jack Webb finale (Up to 8)
Moleskin
Annoucements
43 of the finest PAX, fooled by YHC’s Twitter post, put in work at #F3DeathValley. Told you it would be easy. #notsomuch
The Thang
Light jog down to track with a half lap and gather in center of field for COP:
SSH – 20
Burpees – 10
IW – 20
Burpees – 8
Squat – 20
Burpees – 6
Merkin – 15
Burpees – 4
Mtn Climber – 20
Burpees – 2
CDD – 15
(YHC really wanted to throw in 10 more Burpees – If you can’t do it, don’t Q it)
Partner up (3 pax to team) and mosey to goalpost
Mosey back to parking lot/bleachers for circuit work (keeping same teams)
Moleskin
Announcements