20 PAX showed up on an incredible morning to get better and learn a lesson on why The Hill is called The Hill.
Pax: Frugal Macdoogal (Q), CCR (Honorary Co-Q), Ludwig Von Oshkosh, Yard Sale, Edible Arrangement, Cinderella, Life Champ, Vegemite, Toga, Venus, Night Stand, Black Widow, Buffalo Bill, Wee Wee, Dr. Smart, CAPSLOCK, Big Stick, Blood Clot, and a special welcome to out of towners Commie (F3 Birmingham), Waterboy (F3 Louisville)
Mosey to football field to soak up some scenery and get things kicked off with WOR. Q was inspired by CCR’s mention on Slack that free tours would be given of FRA’s campus, so with The Hill comes quite a few hills and lovely jaunt around campus.
SSH x 20
Willie Mays Hays x 10
Good Mornings x 10
Forward BAC x 15
Backward BAC x 15
WWI x 10
Mosey to softball field and partner up. Partner one does merkins while partner two runs hill. Rotate until 71 as a pair. Plank and wait.
Mosey up to track field. Partner one does gorilla humpers while partner two runs hill. Rotate and rinse and repeat until 100 total as a pair. Plank and wait.
Mosey over to the playground. Partner one does pull ups while partner two runs hill. Rotate and rinse and repeat until 40 total as a pair. American hammer and wait.
Mosey down to the front of the lower school. Partner one does burpees while two runs steps. Rotate and rinse and repeat until 40 total as a pair. WWI and wait.
Mosey over to the middle school flagpole. Partner one does mountain climbers while two runs hill. Rotate and rinse and repeat until 200 total as a pair. Toe touch and wait.
Mosey over to the amphitheater. Partner one does resistance band shoulder press while two does amphitheater jumps x4. Wall sit and wait.
Mosey over to library steps. Partner one does resistance band curls while two runs the quad loop. Rinse and repeat. Plank and wait.
Mosey back to the top parking lot. Partner one does resistance band rows while two runs two hills back to back. Rinse and repeat. Plank and wait.
Squat jump x 10
Merkins x 20
Hip Thrusters x 30
Plank x 1 minute
Circle of Trust
Great work today, guys! Enjoyed leading it and make sure to thank CCR for getting your daily steps and floors in. We were around 2.5 miles total and 60 floors thanks to the hills.
Till next time,
Frugal