10/19/17
17 PAX: Frugal Macdoogal (QIC), Big Stick, Venus, Too Tall, Grease Trap, Dr. Smartt, Black Widow, Olan Mills, Calf Killer, Brother at Law, Foxtrot Talks A Lot, Cinderella, Tiny House, CCR, Tampa Libra, Bagger Vance*, CornFed (F3 New Bern)
Quick Disclaimer then long mosey around the lower school down to the front entrance of FRA.
THANG:
QIC gave directions on running a Mega Hill – from the bottom of campus at the lowest point by the front gate all the way up to the top of the bleachers at the highest point with straight incline all the way up. To make it more fun, we stopped at 8 cones along the way for an exercise. It looked a little something like this:
Start at Cone #1:
Burpees x 10
Sprint to Cone #2 (about 80 yards):
Tuck Jumps x 20
Backward Run to Cone #3 (about 80 yards ending with sprint up 10 steps):
Merkins x 30
Sprint to Cone #4 (about 40-50 yards ending with sprint up 12 steps):
Mountain Climbers x 40
Bear Crawl to Cone #5 (about 15 yards ending with sprint up 32 steps):
Toe Touches x 40
Broad Jump to Cone #6 (about 15 yards):
Merkins x 30
Crawl Bear to Cone #7 (about 15 yards):
Single Leg Donkey Kicks x 20 each leg
Stadium Steps to Cone #8 at the top of the bleachers (about 25-30 steps):
Squat x 10, Lunges x 10 each leg, Step Up x 10 each leg
Plank and Wait
Mosey down to the amphitheater for each person to grab set of dumbbells (10-20lbs. depending on strength) for minute long dumbbell exercises (AYG for 1 minute) followed by a round of amphitheater jumps after each round (henceforth should be called Big Stick Jumps aka BSJs).
Round #1: Curls
Round #2: Shoulder Press
Round #3: Triceps Kick Backs (switch arms after 30 seconds)
Round #4: Weighted WWI
Round #5: Wrist Curls (reverse curls for last 30 seconds)
Round #6: Goblet Squat
Round #7: Shoulder Raises (dumbbell scaptions for last 15 seconds)
End with each round repeated back to back for 10 seconds at a time before returning weights.
Mosey back down to the lowest point of campus to repeat the Mega Hill. For time sake, we cut each exercise back by 10 at each cone and sprinted (for most of us, sprinting is a very generous word) between cones back to the top of the bleachers.
Mosey back to the parking lot for a quick MARY:
Flutter Kicks x 30 seconds
American Hammers x 30 seconds
WWI x 10 OYO
COT
Great work today fellas! I didn’t mention this at the end, but I’ve traveled a little this week and had the chance to work out with F3 Columbus OH and F3 Memphis in the last three days, but it was good to get back to The Hill! It’s awesome to see what God is doing all over through F3 and I’m honored to be a part of it.
*Bagger Vance sneakily showed up on The Hill for the last 5 minutes – I think he was running (Dmish would probably say rucking) around campus the whole time planning what next week looks like. He’s on Q, so everyone come out for what is certain to be a fun beat down!