The Hill 8/2/18

PAX: Frugal Macdoogal (QIC), Skid Mark, Black Widow, Too Tall, Yard Sale, FNG Foley

Mosey down to the amphitheater


SSH x 15, GM x 15, WMH x 10, FBAC x 10, RBAC x 10, Overhead Claps x 10, Seal Claps x 10, One set of AJs

Grab dumbbells from the weight room (15 or 20lbs.)


  • 11s:
    • WWI
    • Weighted bear crawl to the other side
    • Derkins
  • Battle ropes: partner up.  One partner on the ropes and the other resting.
    • 20 seconds: small alternating waves
    • 15 seconds: small waves
    • 10 seconds: big alternating waves
    • 10 seconds: power slams
    • 15 seconds: outside circles
    • 15 seconds: inside circles
    • 20 seconds: power slams
  • 7s:
    • Squat into thruster with the dumbbells
    • Weighted lateral bear crawl
    • AJs

Return the weights then mosey to the top lot for COT.



Big Stick Beatdown

17 PAX: Big Stick (QIC), Frugal Macdoogal, Grisham, Red Skull, Razorback, Vegemite, Hot N Ready, Shocker, Funyuns, Yard Sale, Donuts, Dilly Dilly, Black Lung, Blue Mule, Bagger Vance, Moneyshot, Floppy Disk

QIC rolled in hot right at 0530 and we moseyed to the football field.

SSH x 69, Low and Slow Merkins x 11, WMH x 12

100 Yard Sprints x 7 with exercise between sets.  Rotated between 10 burpees, 10 merkins and 10 power merkins.

Mosey down to the amphitheater, partnered up and grabbed 20/25lb dumbells per group.

Part One:

  • Partner One would do 5 sets of AJs and then 15 merkins.
  • Partner Two would do 15 curls, 15 overhead press, and then wall sit and wait
  • Rinse and repeat x 3

Part Two:

  • Partner One would do 3 sets of AJs and then 15 power merkins.
  • Partner Two would run the quad loop then wall sit and wait
  • Rinse and repeat

Part Three:

  • All PAX would do 3 sets of AJs and then 15 power merkins.

Mosey to the quad for SSH x 69.

Mosey to the parking lot, wrapping things up with 15 power merkins.

Ultimate Thursday

PAX: Frugal Macdoogal (QIC), Skidmark, Shocker, Hot N Ready, Keep the Change, Princess Aurora, Hambone, T-Cell, Vegemite, En Fuego, Prevac, Yard Sale, Porcelain, Firefox, Tampa Libra, Diffuser (FNG), Rocksteady (FNG)

17 PAX rolled up on a humid morning to sweat off their July 4th endeavors with a friendly game of ultimate frisbee, F3 approved.

Here’s what went down:

Disclaimer then mosey up to the football field.


SSH x 10, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Overhead Claps x 10, Seal Claps x 10, Merkins x 10, Squats x 10

The Thang:

We broke off into two teams – the West Side vs. The Shire for a game of ultimate frisbee with a little added F3 fun.   If a team scores, the scoring team does 20 squats and the team that gave up the score does 20 merkins.  Also, every 5 minutes QIC would stop the game and we would all do 5 burpees.  In addition, every time a team turned the frisbee over, they would do an up-down.  We played on the entire football field which made for plenty of running.

The men of the West Side came strong in numbers and skills to take on the home standing guys from The Shire.  Unfortunately for the good guys, the West Side defeated the Shire 6-4.

We ended the morning with an AYG sprint – The Shire x 100 yards, West Side x 50 yards.


It was a fun morning and hoping that this becomes a regular occurrence.

Till Next Time,


The Ring of Fire – The Hill 6/14/2018

It was a great morning to get out and make ourselves better.  74 F and Muggy for the 10 PAX that made the effort to better themselves.

QIC: Skid Mark

PAX: Black Lung, A.fib, Bagger Vance, Yard Sale, Bob the Tomato (rename), Cowboy, Too Tall, Vegemite, Money shot

We started with a medium pace mosey around the campus, arriving at the ring of fire (red rubberized track) for warm-o-rama.


WOR – SSH x20, Good Mornings x10, Willy Mays x10, LBAC f/b x15 each, overhead claps x10

Thang:  The Longest Mile

As many of us experienced Funyuns’ strength building beat down this past Tuesday, a cardio heavy routine was in order.  We set up at the start of the 100m on the track for a track based work out.

4 Laps around the track; Start each lap with 5 Burpees, stop at each 4×1 relay exchange site and the finish for a strength exercise. Plank for the 6 after each lap.

-Lap 1: Merkins x15 per stop

-Lap 2: LBCs x20 per stop

-Lap 3: Squats x20 per stop

-Lap 4: Carolina Dry Docks x10 per stop

The PAX were breathing heavy at this point and muscles were begging for relief.  There was none given. Time to partner up.

-1 lap: Partner carry the straights, mosey the corners

-1 lap: Bear Crawl/Lunge Walk the straights, mosey the corners

Mosey Back to the parking lot

Mary:  Flutter Kicks x30 (ran out of time again)


Thanks again for giving me the opportunity to lead this morning.  Target for increased cardio/calorie burn achieved. My estimate was 720 kcal burned in 45 min which comes out to 960 kcal/hr.  Not bad.


Humidity at The Hill

7 showed up at The Hill for a humid and sweaty 70 degree morning to get better together.

PAX: Frugal Macdoogal (QIC), Moneyshot, Vegemite, Cinderella, Shank, Hambone, FNG Slugs & Bugs


Mosey to the football field

SSH x 10, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Seal Claps x 10, Overhead Claps x 10, Merkin x 1, Squat x 1, Jog to goal line.


  • Broad Jump x 20 yards then sprint 80 yards to other end zone
  • Rinse and Repeat
  • Mosey to the Amphitheater and grab small dumbbells from the weight room
  • 11s:
    • Weighted AJ
    • Farmers Walk to the top of the stairs toward quad
    • Weighted Burpees
  • Partner Up
    • Partner One: Dumbbell Deadlift
    • Partner Two: Run to the end of the sidewalk and back (around 320 yards)
    • Rinse and Repeat
  • One Minute Dumbbell AMRAPS
    • Curls
    • Forearm Curls/Reverse Forearm Curls
    • Shoulder Press
    • Chest Flys
    • Press
    • Shoulder Raises
    • Weighted Wall Sits

Return weights and mosey to the top lot

Flutter kicks and toe touches till all in


Great work guys!

Always a pleasure to lead.


Double 11s

Temp: 68

Humidity: 90%

PAX: Cinderella, Pre – Vac, Money Shot, The Jeweler, Floppy Disk, Drifter, Uncle Jesse, Rabbit, Black Lung, Red Bag, Ha-Ha, Whiz, BV (QIC)

0530:15 Disclaimer

Bolt out down the steps around the Middle School gym, Parkour up the amphitheater steps and back down…circle up in lower lot.


SSH x 13 IC, IW x 13 IC, Squats x 13 IC, OK Mornings x 13 IC…Bear Crawl Kick out explanation and demo


Partner up for some long 11s that ended up being too long.  Classic BV Q Fail…over think and under execute.

11 LT. Dans at bottom of hill

Run up  steps

Speed Bump 1 – Bear Crawl Kick out across upper lot

Speed Bump 2 – One Burpee, One Reverse Burpee, One No Hands Burpee at Concession Stand (probably should execute these on grass, dirt, turf next time)

11 Power Merkins at end of Pavement on the way down to Softball fields.


10 Burpees OYO

20 F Kix IC



So as YHC reflects on today’s festivities, one thing is for sure, it was not planned out well.  I hope those in attendance got all they wanted since we had to call time after only 4 trips up and back.  YHC felt a tinge of the following: 1) don’t Q it, if you can’t do it and b) Is there an old man’s version of this (as 57 YO Ha-Ha raced passed me).

So great to have the Willy Lomans in town from Alpha, Mud Island and out East.  Thank yall for putting forth max effort and max attitude.

Kotters to The Jeweler and Red Bag…two great younger PAX that are so fun to be around and to get smoked by.

Also great to have the one and only Floppy Disk post at the Hill for the first time in a while.  Sadly, he failed a piss test by the IOC after.  See you in 6 months.

One PAX posed the question, “Why do we need a partner?” In true BV fashion YHC responded, “To drag your ass around.”  Turns out I was the one being drug around.  T Claps to Cinderella for partnering up w Drifter and for Rabbit allowing me to shadow him once Pre Vac well Pre Vac’d.


Lots to be thankful for as we round up this school year and also a lot of prayer requests passed along for consideration.  If you were there, try to remember one PAX to pray for and if you are just reading this in the comfort of your Fartsack, post tomorrow so you can have someone to pray for.




Lightning Strikes The Hill

PAX: Big Stick (QIC), Goose, Frugal Macdoogal, Money Shot, Owl Bait (F3 Charlotte), Black Lung, Foxtrot, Hacker, Funyuns, Big Bang, Lunch Lady, Skidmark, Venus, Cowboy, Bagger Vance, FNG Wonderland

Mosey up to the football field.

SSH x 20, Good Mornings x 15, WMH x 15

10 Squats then Sprint 100 yards.  Repeat x 5

Long mosey over to the tennis courts.  Line up on baseline for shuttle sprints

2 Merkins, then 8 shuttle sprints (baseline to net = 1 sprint).  Repeat with 9, 10, 11, 12, 13, and 14 sprints before lightning forced us to go inside.  We have a lightning detection alarm we call Thor at the Hill that goes off when there’s lightning in the area – he started screaming so we moseyed to the MS gym.

10 irkins then 10 sets of bleacher jumps (10 steps each set) followed by 10 derkins.

Mosey to the opposite wall and wall sit and wait till all in.

Suicides Rounds One and Two: Sprint to mid court and back, bottom of bleachers and back, top of bleachers (at the top of bleacher you would do 10 merkins) and back.  Every time you crossed mid court you would do 2 burpees.

Suicides Rounds Two and Three: Same as above but 20 dips at the top of the bleachers and two merkins at mid court.

Suicides Rounds Four and Five: Same as above but 5 burpees at the top with nothing at mid court.

Mosey to the top lot.

Flutter kicks x 61


The Hill 04/26/18 – F.R.Apocalypse


Bagger Vance, Too Tall, Funyuns, Foxtrot, Prevac, Bicentennial Man, Dilly Dilly, Black Widow, Blue Mule, Pop A Lock, Cinderella

12 showed up on a mild morning at The Hill before the rain decided to set in. Figure it had been awhile since there was a Burpee Apocalypse on The Hill, so I set out to remedy that situation after dropping Ye Olde Disclaimer.

Slaughter Starter:
Burpee Apocalypse (Blood Clot missed out.)

Mosey up to the football field. Circle up for:

  • Good Mornings x12 IC
  • Willie Mays x12 IC
  • Slow and Low Squats x12 IC
  • Baby Arm Circles (Both Ways) x12 IC
  • Michael Phelps x12 IC

Line up on the goal line for 11s:

  1. Squat Jumps (Start with 10)
  2. Forward run to 50
  3. Mountain Climber Merkins (Start with 1)
  4. Backwards run back to goal line

Slow mosey lap around the field to catch our breath a bit.

Line up on the goal line for 50 Yard Partner Carries (Down and Back)

  • 5 Burpees at the 50
  • 10 Merkins on the goal lines

Mosey around football field again and then down to the amphitheater area for more partner work.

Set 1:
Partner 1 does 10 decline wall merkins while Partner 2 does AMRAP amphitheater jumps. Flapjack and rinse and repeat x3.

Set 2:
Partner 1 does AMRAP incline merkins while Partner 2 goes streaking in the quad (no actual streaking took place, Frugal. Promise.) Flapjack and rinse and repeat x3.


  • Flutter Kicks x30 IC
  • LBCs x20 IC
  • Plank for final minute.

Thanks again for those that came out looking to get better and, as always, thanks for allowing me to lead.


Plate Full of Fun

17 PAX: Frugal Macdoogal (QIC), Blue Mule, DMish, Too Tall, Money Shot, Dr. Smartt, Yard Sale, Funyuns, Vegemite, Dilly Dilly, Old Hickory, Heister, Venus, Umbrella, Mickey Mouse, Pop-A-Lock, Vocals

At 0530, QIC did a quick disclaimer and decided to skip the WOR to mosey to the weight room and dive right in.  All PAX partnered up, grabbed a plate (45lbs) per person and moseyed to the top of the hill at the east side of the football bleachers for three rounds of fun.


  • Partner One runs down the hill and back (approx. 300 meters) while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then weighted wall sit until all in.
    • Clean and Press
    • RDLs
    • Overhead Squat
    • Floor Press


  • Partner One would run down the hill and back (approx. 150 meters) while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then weighted wall sit until all in.
    • Curls
    • Triceps Extensions
    • Bent Over Rows
    • Overhead Reverse Lunges


  • Partner One would run down the hill and back (approx. 100 meters) while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then weighted wall sit until all in.
    • Weighted Plank
    • Chest Press
    • Around the World
    • American Hammer

Mosey back to the weight room to return the plates and call it a day.

Good work fellas!

GI distress at The Hill


QIC:  Skid Mark

PAX: The Ruckers (Bagger Vance, Funyuns, Vegemite); CAPSLOCK, Prevac, Big Stick (LIFO),  Dr. Smartt, Barely Legal, Spark Plug (FNG),

It was a cold morning as the PAX showed up. A pre-ruck of Bagger Vance and Funyuns passed by to pick up Vegemite in the parking lot for continued rucking through the campus. The remaining 7 Pax circled up for the disclaimer and what turned out to be a true gut busting workout, as we lost 1 PAX to an emergent deuce and finished the workout with a 4 minute splashing of merlot.

We started with a quick mosey around the northern half of the campus and then back to the parking lot where we circled up for warm-o-rama.

Warm-o-rama – SSH, Good mornings, Willy Mays, Arm Circles x2, Merkins in cadence

Count off by 2’s – separate into 2 teams for a cold spring morning teams race.

Each team ran to the following places (in different order) and completed tasks to see who could finish first as a team.

  • Football Field
    • 100yd Merkin Suicide (add 1 merkin per 20 yrds)
  • Playground
    • 25 pullups and 100 Squats per PAX, split however
  • Amphitheater
    • ½ PAX Amphitheater Jumps x2; ½ do handstands, then flapjack
    • 2 laps around the quad loop (once for each partner)
      • Wheelbarrow up the stairs
      • Jog the loop and back down then flapjack.
      • If odd number, 1 PAX can bear-crawl the stairs x2

Team 1 was the first to finish but lost Big Stick due to emergent bathroom needs.

We then moseyed behind the football field bleachers and partnered up for some buddy love time and completed the following:

  • Partner 1: 20 Squats; Partner 2: Balls to the Wall AMRAP – Flapjack
  • Partner 1: People’s chair; Partner 2: Flutter kicks x 20 ct – Flapjack
  • Partner 1: LBCs x30; Partner 2: Plankjacks x30 – Flapjack

Mosey to the football field for 100yd sprints x4, then back down to the parking lot for some music and Mary.

Music: Mustang Sally – Buddy Guy version.

-Merkins for each “Sally”; Plankjacks for each “ride”

Mumblechatter arose about the origin story of the song as BV, Funyuns, and Vegemite joined back in at this point. In addition, we had our second loss of PAX to GI distress as Barely Legal proceeded to splash merlot repeatedly for the entire song.  I guess he really doesn’t care for the blues.

Finally, we finished with a quick succession of Flutter kicks, slutter kicks, and box cutters

BH: Come out to Battleground tomorrow (off McEwin just east of I-65) for the convergence workout for Spicoli. Apparently board shorts are the garment of choice for tomorrow.