Pumping Iron at The Hill

8/31/17
The Hill

13 PAX showed up on a misty morn on the Hill.

PAX: Frugal (Q), Foxtrot, Toga, Vegemite, Big Stick, Yard Sale, D’Mish, Too Tall, Grease Trap, Cinderella, Dr. Smart, Tampa Libra, Venus

WOR (All IC):
SSH x 10
Good Mornings x 10
Willie Mays Hays x 10
FBAC x 10
RBAC x 10
Overhead Claps x 10

THANG:
Line up on the goal line.
Bear Crawl x 20 yards
Broad Jump x 20 yards
Sprint x 60 yards
10 Burpees
Plank and Wait

Mosey down to the amphitheater and get in groups of three to grab weights from the weight room.

PART ONE:
Station One (with light dumbbells: 15-25 lbs): Curl, Step Up, Curl x 10
Station Two (with heavy dumbbells: 40-55 lbs): Farmers Stairs
Station Three (with kettlebell): Swings

Rotate when partner at Station One is done.
Plank and Wait after completing all stations.

PART TWO:
Station One: Deep Squat into Shoulder Press (aka Pooper Press) x 20
Station Two: Farmers Stairs
Station Three: Deadlift into Upright Row

Rotate when partner at Station One is done.
Plank and Wait after completing all stations.

PART THREE:
Station One: Merkin into Renegade Row x 20
Station Two: Farmers Stairs
Station Three: Goblet Squat

Rotate when partner at Station One is done.
Plank and Wait after completing all stations.

PART FOUR:
Station One: Curls AYG for 30 seconds
Station Two: Shrugs AYG for 30 seconds
Station Three: Upright Rows AYG for 30 seconds

Rotate after each station until completing all stations.

PART FIVE:
Station One: Shoulder Press AYG for 30 seconds
Station Two: Triceps Pushups AYG for 30 seconds
Station Three: Weighted LBCs AYG for 30 seconds

Rotate after each station until completing all stations.

PART SIX:
Rinse and Repeat Parts 1-3 but cutting reps in half.

Mosey to put weights back to weight room then head back with a AYG sprint up the hill to the top lot.

Circle of Trust

One announcement from Bagger that Q failed to mention:
We are $1300 out of 6th place in F3’s Give2Give. If we get in top six, we can get a say in expansion. Check out twitter or the F3 gear page for more info. Go support!

Till Next Time,

Frugal