Author: Brandon Albright

1/9/2020

Today was the team competition for the annual Winter Hillympics and 14 PAX came out to get better and push each other.

PAX: Frugal McDoogal (QIC), Red Skull, Too Tall, Cathey, Le Pew (F3 Louisville), Iceman (F3 Louisville), Razorback, Yard Sale, Big Stick, Noodler, Pedialyte, FNG Crabs, High Flyer, Moneyshot

Quick disclaimer then mosey to the football field.

WOR: SSH x 20, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Overhead Claps x 10, Shoulder Press x 10

We then broke into two teams for the Winter Hillympics Team Competition and moseyed from goal line to goal line to get warmed up.

Competition #1: Relay – Sprint, Bear Crawl, Broad Jump, Backward Run

• One at a time, PAX would Sprint 50 yards and back until all team members completed, followed by the same rotation of Bear Crawl (20 yards and back), Broad Jump (20 yards and back), and Backward Run (50 yards and back).
• While waiting, PAX rotated between Merkins, Squats, WWI, and LBCs.
• Team #2 wins.

Competition #2: Plank Push

• One at a time, PAX would Plank Push 20 yards and back until all team members done.
• While waiting, PAX would do Merkins.
• Team #2 wins.

Competition #3: Tunnel of Love

• All PAX would get in a high plank position side by side starting at the goal line. The last person would crawl through the tunnel and resume high plank.  Rinse and repeat until the entire team passes the 50 yard line.
• Team #1 wins.

Mosey down to the weight room.

Competition #4: Curls

• First team to get 200 reps of curls with 65lbs. wins.
• While waiting, PAX rotated between plank and Battle Rope.
• Team #1 wins.

Competition #5: Bench

• First team to get 100 reps of bench with 135lbs. wins.
• While waiting, PAX rotated between squats and Battle Rope.
• Team #1 wins.

Clean up the weight room then mosey to the top lot for COT.

Team #1 with the come from behind victory, but everyone put in good work this morning.

5 came out on Thanksgiving Morning for The Hill’s version of the Turkey Trot.

PAX: Frugal Macdoogal (QIC), Bagger Vance, Big Stick, Money Shot, JK

For our workout, we ran 3 laps around FRA’s campus and stopped at 11 stations for an exercise.  Overall, totaled about 3.5 miles, 70 floors, and 33 stations.

Here’s the course map:

We started in the top lot and ran south, down to the amphitheater, around the middle school, up around the north side of campus following the drive, then back around the football stadium before heading back to the beginning.

Here are the exercises:

1. Sandbag Squat and Press x 10

2. Amphitheater Jumps x 1 set

3. Up/Down Stairs x 1 set

4. Kettlebell Swings x 10

5. Dumbbell Curls x 10

6. Jump Rope x 100

7. Pull Ups x 10

8. Med Ball WWIs x 10

9. Merkins x 10, then Bear Crawl to other speed bump

10. Dirkins x 10

11. Irkins x 10

It was a great workout and excuse to stuff ourselves with Thanksgiving food later in the day.

Till Next Time,

Frugal

8 PAX at The Hill this am for a lightly rainy morning but otherwise nice cool morning to get some good work in.

PAX: Frugal Macdoogal (QIC), Bagger Vance, Yard Sale, Big Stick, Red Skull, Money Shot, Black Widow, Faulkner

Here’s what happened:

Disclaimer then mosey into the South Campus gym to pick up sandbags and take them up to the football field.

Circle up in the endzone for WOR:

SSH x 15, GM x 10, WMH x 10, Imperial Walkers x 15, Hillbillies x 15, FBAC x 10, RBAC x 10, Overhead Claps x 10, Seal Claps x 10

We then lined up on the endzone for a 100 yard sprint.  Quick rest then sprint back 100 yards for some sandbag work.

Round One:

• 100 yard Sandbag Squat Throws – with the sandbag at our chest, we would squat down and shot put it as far as possible.  Jog up to that spot and rinse and repeat until getting to the other endzone. Plank and wait for PAX.
• Merkins x 20 OYO
• Jog 100 yards and back

Round Two:

• 100 yard Sandbag Snaps – with the sandbag on the ground, we would line up like a center in football and snap the sandbag between our legs as far as possible.  Backpedal to that spot and rinse and repeat until getting to the other endzone. Plank and wait for PAX.
• Sandbag Toe Touches x 20 OYO
• Jog 100 yards and back

Round Three:

• 100 yard Sandbag Side Toss Left to Right.  Lining up facing the stadium, we would grab the sandbag low at our back foot and toss as far as possible with a high release point above your other leg.  Side shuffle to that spot and rinse and repeat until getting to the other endzone. Plank and wait for PAX.
• Carolina Dry Docks x 20 OYO
• Jog 100 yards and back

Round Four:

• 100 yard Sandbag Side Toss Right to Left.  Lining up facing the stadium, we would grab the sandbag low at our back foot and toss as far as possible with a high release point above your other leg.  Side shuffle to that spot and rinse and repeat until getting to the other endzone. Plank and wait for PAX.
• Sandbag American Hammers x 20 OYO
• Jog 100 yards and back

Round Five:

• 100 yard Sandbag Press.  Holding the sandbag at shoulders, we would walk 5 yards, stop and then press one time.  Every 5 yards, we would increase press reps by one, maxing out at 10 presses at the 50 yard line before decreasing reps by one to the other endzone. Plank and wait for PAX.
• Single Leg Donkey Kicks x 20 each leg OYO
• Jog 100 yards and back

Round Six:

• 100 yard Sandbag Reverse Throws.  With the sandbag on the ground and facing the endzone, we would pick it up and toss it over our heads as far as possible.  Backpedal to that spot and rinse and repeat until getting to the other endzone.  Plank and wait for PAX.
• Merkins x 20 OYO
• Jog 100 yards and back

Round Seven:

• 100 yard Sandbag Squats.  Holding the sandbag at chest, we would walk 5 yards, stop and then squat one time.  Every 5 yards, we would increase squat reps by one, maxing out at 10 squats at the 50 yard line before decreasing reps by one to the other endzone. Plank and wait for PAX.
• Sandbag WWIs x 20 OYO
• Jog 100 yards and back

Mosey back to the South Campus Gym to return the sandbags and then jog up to the lot for COT.

Great work today fellas!

Till Next Time,

Frugal Macdoogal

PAX: Lumberg, Red Skull, Venus, Big Stick, Money Shot, Bagger Vance, Prevac, Atlas, Flying Tomato, Frugal Macdoogal (QIC)

Disclaimer and mosey to the Amphitheater

WOR: SSH x 10, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Overhead Claps x 10, Seal Claps x 10

We partnered up and then went in to the weight room to get a set of 20-25lb. dumbbells per group.  Mosey out to the library loop.

EXERCISE ONE: Dumbbell Broad Jumps

• Round One:  Partner One does Dumbbell Broad Jumps down to the end of the drive (about 25 yards) with 5 Squat Presses at the beginning and end before Farmers Walk back. Partner Two does Plank then switch.
• Round Two:  Partner One same as above while Partner Two does Atomic Merkins then switch.
• Round Three:  Partner One same as above while Partner Two does LBCs then switch.
• Round Four:  Partner One same as above while Partner Two does Mountain Climbers then switch.

EXERCISE TWO: Dumbbell Plank Pull Throughs

• Round One: Partner One does Kettlebell Plank Pull Throughs (about 10 yards before coming back – approx. 20 yards total) with 5 Merkins at beginning and the turn around while Partner Two does Burpees then switch.
• Round Two: Partner One same as above while Partner Two does Peter Parkers then switch.
• Round Three: Partner One same as above while Partner Two does Reverse Crunch then switch.

EXERCISE THREE: Dumbbell Walking Lunges

• Round One: Partner One does Dumbbell Walking Lunges down to the end of the drive (about 25 yards) with 5 DB Presses at the beginning and end before Farmers Walk back.  Partner Two does Alabama Prom Dates then switch.
• Round Two: Partner One same as above while Partner Two does Prisoners Squats then switch.
• Round Three: Partner One same as above while Partner Two does Hi/Lo Plank then switch.

Mosey to the weight room to return dumbbells then mosey up to the top lot.

COT

PAX: Frugal Macdoogal (QIC), Too Tall, Flying Tomato, Renegade, Prevac, Calfkiller, Yard Sale, Venus, Money Shot, Lumbergh

Disclaimer and mosey to the amphitheater.

WOR:

SSH x 20, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Overhead Claps x 10, Shoulder Press x 10, Seal Claps x 10

Everyone partners up and then heads into the weight room to grab a 45lb. plate per person.

Mosey up to the football field.

ROUND ONE:

Partner One runs 100 yards and back while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then plank and wait until all in.

• • Frog Jumps
  • RDLs
  • Overhead Squat
  • Floor Press

ROUND TWO:

Partner One grabs a plate and jogs 50 yards and back while Partner Two does a bodyweight exercise.  Rotate until complete the following four exercises and then plank and wait until all in.

• • Squat Jumps
  • Good Mornings
  • Prisoners Squats
  • Weighted Merkins (plate on back)

ROUND THREE:

Partner One would run 50 yards and back while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then plank and wait until all in.

• • Curls
  • Triceps Extensions
  • Bent Over Rows
  • Overhead Lunges

ROUND FOUR:

Partner One grabs a plate and jogs 25 yards and back while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then plank and wait until all in.

• • Reverse Curls
  • Weighted Crunches
  • Upright Rows
  • Single Leg Donkey Kicks

ROUND FIVE:

• Partner One would run 100 yards and back while Partner Two does a Weighted Plank.

Mosey to weight room to return weights and then mosey to top lot for COT.

 

PAX: Frugal Macdoogal (QIC), Money Shot, Boy Band, Renegade, Black Lung, Yard Sale, Danger Zone, Lumberg, PreVac

Here’s what went down:

Disclaimer then mosey down to the amphitheater.

WOR: SSH x 20, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Overhead Claps x 10, Overhead Press x 10, Seal Claps x 10

Quick mosey around Quad Loop then head to grab weights from the weight room.  All PAX got a set of 15 or 20lb dumbbells.  We also grabbed 2 sets of 50lb dumbbells and then went back out to amphitheater.

Part One: Weighted 11s

• Starting by the building, we did weighted bear crawls over to the amphitheater steps.  PAX performed 1 weighted amphitheater jump then crawl bear back to starting point for 10 weighted burpees.  Rinse and repeat until 10 weighted AJs and 1 weighted burpee. Wall sit and wait upon completion.

Part Two: Farmers Stairs

• One PAX would do farmers stairs with 50lb dumbbells up the stairs to the weight room (about 25 steps up) and back down while rest of the PAX performed an exercise.
  • Round One: Merkins
  • Round Two: Curls into Shoulder Press with 15/20lb dumbbells
  • Round Three: Wall Sits while holding one dumbbell out front of chest
  • Round Four: Weighted WWIs

Return weights then mosey back to top lot for COT.

Great work by all!  The weighted bear crawl/crawl bears were no joke.

If you’re in town on the 4th of July, head to the Kemp’s for their Team Job BBQ Fundraiser!  All info is on slack.

Blessings,

Frugal

PAX: Big Stick (QIC), Foxtrot Talks A Lot, Boyband, Lumbergh, Red Skull, Too Tall, Yard Sale, Money Shot, Life Champ, Frugal Macdoogal, Razorback

Here’s what went down:

Disclaimer and mosey to the weight room to grab 15-25lbs dumbbells and head outside.

• 100 Second Plank
• 90 WWI
• 80 Walking Lunges
• 70 Weighted Squats
• 60 Merkins
• 50 Amphitheater Jumps
• 40 Dumbbell Overhead Press
• 30 Dips
• Mosey into weight room
• 20 Pull Ups
• 10 Burpee Pull Ups
• 5 Burpee Pull Ups
• 5 Pull Ups
• 10 Dips
• 10 Overhead Press
• 10 Amphitheater Jumps
• 20 Merkins
• 20 Squats
• 20 Walking Lunges
• 20 WWI
• 60 Second Low Plank

Prayers for Kate’s surgery on Monday as well as Ludwig and the entire family.  Check out Slack to see how you can help out during this time.

Next Week is our 2 Year Anniversary at The Hill – come out and be a part of the festivities.

PAX: Frugal Macdoogal (QIC), Big Stick, Money Shot, Renegade, Joey Freshwater, Boy Band, Foxtrot Talks A Lot, Too Tall

We’re getting close to the 2 year mark at The Hill, so QIC thought I’d reintroduce the group to hills around campus.

Here’s what went down:

Disclaimer

Mosey down to the track for a warm up lap them meet in the middle for WOR.

SSH x 10, GM x 10, WMH x 10, FBAC x 10, RBAC x 10

For the rest of the time, we did variations of 11s QIC would call 10s x 2s (we would go total 10 reps of 2 different exercises by increasing/decreasing by 2 and running a hill in between reps – starting with 2 reps/run hill/8 reps until 8 reps/run hill/2 reps).

10×2 Round 1: Merkins, Run Softball Hill, Squat Jumps

Mosey to the hill between track and soccer field.

10×2 Round 2: Carolina Dry Docks, Run Hill, Gorilla Humpers

Mosey to drive by buses.

10×2 Round 3: Squat, Run Hill to Stadium, Dirkins

Mosey behind baseball field to playground.

10×2 Round 4: Pullups, Run Hill to Baseball Field, Donkey Kicks

Mosey back to top lot.

Flutter Kicks x 50

LBCs x 30

COT and continued prayers for Ludwig and his wife’s upcoming surgery, Spicoli, and Charlie with SAGE at FRA.

We ended 10 minutes early in order to spend some extra time together, something that we’re going to do once a month in order to continue to grow in fellowship with one another.  Boy Band shared a little bit of his life story – where he’s from, meeting his wife when she was in 7th grade,  how he got to Nashville, etc.

Till Next Time,
Frugal

The Hill 2/28/19

PAX: Frugal Macdoogal (QIC), Tampa Libra, Money Shot, Venus

Disclaimer

Mosey towards track, but encountered a skunk so made a quick 180 to head in the opposite direction.  Moseyed to football field for WOR.

SSH x 15, GM x 15, WMH x 15, FBAC x 15, RBAC x 15

Mosey to backside of Hill past football field headed down to the track for 11s.

Exercise One: 11s – Dive Bomber Merkin/Vertical Frog Jumps

• • Starting at the end of the drive by track, run up the hill to the speed bump (about 80m) for one dive bomber merkin.  Run back down hill for 10 vertical frog jumps.  Repeat increasing/decreasing one rep each time until you do 10 diver bomber merkins and one vertical frog jump.

Mosey to football field

Exercise Two: Continuous 100 Yard Suicide

• • For the next exercise, you would do a 100 yard suicide sprint starting at the goal line and increasing by 5 yards every time.  When you were sprinting toward the sunrise (east), you would sprint all you got.  Heading back toward school (west), you would jog back to the goal line and do one merkin for every 5 yards you would run.  Eventually you would build up to 100 yard sprint and 20 merkins.

Exercise Three

• • 20 WWIs then 100yd AYG Sprint

Mosey back to parking lot for COT.

PAX: Frugal Macdoogal (QIC), Venus, Old Hickory, Money Shot

Disclaimer then mosey to amphitheater

WOR:

SSH x 15, GM x 15, WMH x 15, FBAC x 15, RBAC x 15, Overhead Claps x 15, Squats x 15, Merkins x 15

Exercise #1: 11s

Starting on the wall, bear crawl across to amphitheater and walk up amphitheater steps to top for 10 squats before heading back down, bear crawl back and 1 squat jump.  Every time you get to the bottom of amphitheater you would do 2 irkins (up) and then 2 derkins (down).  Rinse and repeat until 1 squat and 10 squat jumps.

Mosey to the South Campus Gym to get sandbags.

Mosey to football field while shoulder pressing on QIC call.

Exercise #2: Frog Jump/Merkin 20yd suicide

Starting on the goal line, do weighted frog jumps to 5 yard line, perform 5 merkins, then frog jump back for 5 merkins.  Rinse and repeat adding 5 yards and 5 merkins every time up to 20 yard line.

Exercise #3: Farmers Walk/Hip Thrusters 20 yd suicide

Starting on the goal line, do weighted farmers walks holding sandbag over head to 5 yard line, perform 5 weighted hip thrusters, then farmers walk/sandbag over head back for 5 weighted hip thrusters.  Rinse and repeat adding 5 yards and 5 weighted hip thrusters every time up to 20 yard line.

Exercise #4: 25 Weighted WWIs

Mosey back to South Campus Gym to return sandbags then mosey back to top lot for COT.