“Wah-reeeee-uuuuhs! Come out to plaaaaaaa-eeeee-aaayyy!”

Except this bad*ss band of brothers, yeah, they don’t play. Hurricanrana is serious as a heart attack.

4 EC mother-ruckers humped the heavy.

3 EC speed demons got their ¡Arriba! ¡Andale! on.

And at the call for 1 Minute Warning, YHC had just enough time to bleed the lizard (thank you tree) and come out to greet 21 brothers at the Hillendale E Kiss & Go for a bit of a funked up Welcome Party

INTRO

Those who know me well know that I am a bit of a YouTube addict. The grunge clan cut the cord many years ago and while the M and 2.0s like to do the Netflix, Amazon Prime, Roku rounds…I like to hit the YouTubes to binge watch competitive eating, moth meme, and random surgery videos.

I will occasionally subscribe to a few channels of value. Two of my personal favorite fitness Tubers (ha, sneaky spud ref there…) are Jeff Cavaliere (AthleanX) and Funk Roberts. Truth, I liberally crib many a note from these two. I suppose, I should come clean and do the honorable thing and give credit where credit is due as these two are a virtual treasure trove of awesome workouts, exercises, and advice on form/technique, etc. If you haven’t checked these two out, I highly recommend them.

Recently re-watched an old classic, The Warriors with my son. Gave me the impetus to create a Warriors themed workout…and what better place than Hurricanrana to give it a test spin.

So, without further ado, I present to you Funk Roberts meets The Warriors.

WARM UP

Funk Roberts has a number of awesome Tabata style workouts that he leads with a Muay Thai group out in Thailand. I mix up a few of his greatest hits and spin it off as the Funky Mai Tai. 

The Gramercy Riffs: (Funky Mai Tai)

Led PAX in a superset of 10 warm up exercises, all for 5 reps each

• Double Thrust Burpees, SC
• Single to Double Leg V-Ups, IC
• Jump Lunges, 1-2
• Push Up Around The Worlds, IC
• Stationary Sprint, IC
• Rotational Mountain Climbers, IC
• Hip Thrust to Table Top, IC
• Air Squat to Meet The Queens, IC
• Alternating Thread The Needles, L/R
• Tuck Jump Burpees, SC (OYO)

MAIN EVENT

The workout plan for today involved making use of the Hillendale Elementary soccer field and baseball diamond. However, Tater Tot advised against this as both areas were riddled with fire ants. As such, we had to improvise. Fortunately, our StartEx was a good sized parking lot, approx 90-100 yards long, which was perfect for executing the game plan.

Workout One

Led the PAX down to the far end of the parking lot. We will pretend we are on a soccer field. Due to the numbers, we split into two groups of 11 using both lanes of the lot.

The Turnbull ACs (PT Suicide)

• Sprint 25 yards (to Toolbox’s beautiful truck), perform 25 SC burpees as a group, sprint back to start;
• Sprint 50 yards (to speed bump), perform 50 SC merkins (2 sets of 25) as a group, sprint back to start;
• Sprint 75 yards (moth: to LAMP!), perform 75 IC flutter kicks (1 set of 35, 1 set of 40) as a group, sprint back to start;
• Sprint 100 yards (to far end of lot), perform 100 IC SSH (2 sets of 50) as a group, sprint back to start.

Workout Two

Stayed in our two groups and headed back to the far end of the parking lot. This time, we will pretend we are on a baseball diamond. Big thanks to ShakeIt for his help in leading the 2nd group for our next workout.

The Baseball Furies (Four Corners Escalator)

• Crawl Bear 25 Yards (to Toolbox’s beautiful truck). We will call this Home to 1st Base. Perform (1) 10 SC Hindu (Dive Bomb) Merkins as a group.
• Crawl Bear 25 Yards (from Toolbox’s beautiful truck to the speed bump). We will call this 1st to 2nd Base. Perform (1) 10 SC Hindu (Dive Bomb) Merkins + (2) 10 1-2 Count Prisoner Squat Kicks as a group.
• Crawl Bear 25 Yards (from speed bump back to Toolbox’s beautiful truck). We will call this 2nd to 3rd Base. Perform (1) 10 SC Hindu (Dive Bomb) Merkins + (2) 10 1-2 Count Prisoner Squat Kicks + (3) 10 IC Front to Oblique Kick Outs as a group.
• Crawl Bear 25 Yards (from Toolbox’s beautiful truck back to far end of lot). We wlll call this 3rd to Home. Perform (1) 10 SC Hindu (Dive Bomb) Merkins + (2) 10 1-2 Count Prisoner Squat Kicks + (3) 10 IC Front to Oblique Kick Outs, + (4) 10 SC Spider Jumps (Burpee with 2 x-Large MC in lieu of Merkin) as a group.

Workout crushed! Strong work by all.

Mary

Circle up @ StartEx.

Ring of Fire, PAX Choice – PAX chose: Spider Jumps, x2. All others Low Squat Hold.

• Great displays of spider jump-awesome-sauce-ness by the PAX here! Exquisite form, some threw in bonus merkins, some threw in bonus tuck jumps, some threw in both! Great energy and enthusiasm. Loved it!

Just enough time for one last set…

Leg Raises, x45 SC

0615. Time called. Great job, brothers. What an awesome group this morning!

COT/BOM

Announcements

• Tater Tot: Next Wed, 10/10, is the one year anniversary of Hurricanrana! Come celebrate with an off the ropes beatdown. Aye!
• Frozen Peas: 10/17 is his 1 year F3 Cake Day. He will be Q. Please bring a 25-30# weight or ruck, if you have. Will partner up and get after it. Congrats Peas!
• ShakeIt: Running a 30K in Greenville, SC this Sat. Godspeed, brother. I am sure you will crush it.

Name-o-Rama

BOM

YHC took us out in prayer. Thankful for the beautiful morning, for the gift of life, for our health and vitality. Thankful for the awesome band of brothers who came out this morning to get some work done in your name and to honor you. Prayers for those brothers who are on the injured reserve, that they may recover soon and rejoin us in the gloom. Prayers for those who are still trying to recover from Hurricane Florence, as well as those who are providing relief efforts. May they be restored all they had and more. Prayers for Soda’s M who was involved in a car accident. May she experience no ill effects as a result and be back 100% soon.

Shared a quote from Jason McCarthy, Founder and CEO of GoRuck, from his recently published State of the Company: “If you can smile through misery, then look around and know that the people sharing those moments with you are the people you love the most in life. Count your blessings and never let them go, and plan more adventures with them, come what may. We have to earn the best moments in our lives, and keep earning them.”

I believe this applies to F3. They say friends are the family you choose. In my walk with F3, I have been blessed to make many great friends. Every time I come out to an AO, I meet new friends and greet old ones. Some I see regularly, others I may see every so often – but every time, it is like being with family. Prayed for guidance upon the group that they may be an awesome light to those around them, family, friends, neighbors, colleagues, that they may be prompted and led to reach out to those who may not know what they are missing into the fold. May we be blessed to go out and find success in all we do, and continue to earn our best moments.

Thank you Hurricanrana for an awesome morning. Looking forward to coming back in a few weeks…on Halloween day. I will be sure to bring on the Frankensteiner. Be well, brothers. Until next time, aye!