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

One Reply to “Pumping Iron at The Hill”

  1. Those Farmer Stairs were rough! Most of my typing today is being done by Siri or my forehead. Great Q, and thanks for getting us access to the weight room.., I think.

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