Author: Brandon Albright

Cold but dry this morning for the second and final week of the Individual Winter Hillympics.  The temperature gauge in my car read 16 degrees on the way in, but luckily the wind that we’ve come to love on The Hill wasn’t blowing like it usually is.

8 PAX crushed it today: Frugal Macdoogal (QIC), Boy Band, Tampa Libra, Cowboy, Money Shot, Too Tall, Black Lung, Venus

Here’s what went down:

Disclaimer and mosey to the amphitheater

WOR: SSH x 15, GM x 10, WMH x 10, FBAC x 15, RBAC x 15, Overhead Claps x 15, Shoulder Press x 15, Squats x 15, Merkins x 15, 1 AJ

Competition #1: Amphitheater Jumps x 10 sets

• 1st: Black Lung
• 2nd: Tampa Libra
• 3rd: Money Shot

Mosey to weight room to grab a jump rope and 25lb weight per person and head back outside.

Competition #2: Jump Rope x 200 reps

• 1st: Money Shot
• 2nd: Boy Band
• 3rd: Frugal Macdoogal

Competition #3: Weighted Wall Sit – 25lb weight held out in front

• 1st: Too Tall
• 2nd: Venus
• 3rd: Black Lung

Return weights and ropes inside and stay for pull ups.

Competition #4: Pull Ups

• 1st: Tampa Libra 16 reps
• 2nd: Money Shot 10 reps
• 3rd: Venus 6 reps

Mosey up to the football field.

Competition #5: 50lb Weighted Sled Push x 100 yards (50 yard line and back)

• 1st: Boy Band
• 2nd: Tampa Libra
• 3rd: Money Shot

Competition #6: 50lb Weighted Sled Pull x 40 yards (20 yard line and back)

• 1st: Boy Band and Frugal Macdoogal
• 2nd: Cowboy
• 3rd: Money Shot

Competition #7: WWI x 50

• 1st: Tampa Libra
• 2nd: Black Lung
• 3rd: Venus

Mosey to the top lot and COT

Here’s the results from today:

Tampa (11), Boy Band (9), Money Shot (9), Black Lung (7), Frugal (5), Venus (5), Too Tall (4), Cowboy (3)

TOP OVERALL RESULTS:

• 1st: Tampa Libra – 22
• 2nd: Boy Band – 20
• 3rd: Black Lung – 14

Big congrats to Tampa Libra for being the 2019 Individual Winter Hillympics Champion!

Great work the last few weeks, fellas!  Looking forward to next year’s competitions.

Till Next Time,
Frugal

8 Posted at The Hill on 1/24 for Week One of the Individual Winter Hillympics, a two week competition to crown a Winter Hillympic Champion.  Prevac was unfortunately battling a sickness, so he wasn’t able to take part.  Points were awarded for 1st (3 points), 2nd (2 points), and 3rd (1 point).  Additionally, everyone who showed up got a point. Here’s what went down:

PAX: Frugal MacDoogal (QIC), Boy Band, White Russian, Yard Sale, Tampa Libra, Black Lung, Pyro (F3 Jacksonville), Zamboni (F3 Jacksonville)

Disclaimer

Mosey to Track

WOR

SSH x 10, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Overhead Claps x 10, Squats x 10

Competition #1: 400m run

• 1^st: Tampa Libra
• 2^nd: Boy Band
• 3^rd: Yard Sale

Competition #2: 50 Yard Sideways Crab Walk

• 1^st: Yard Sale
• 2^nd: Boy Band
• 3^rd: Frugal MacDoogal

Competition #3: 100m run

• 1^st: Boy Band
• 2^nd: Tampa Libra
• 3^rd: Yard Sale

Competition #4: 50 Yard Bear Crawl

• 1^st: Yard Sale
• 2^nd: Pyro
• 3^rd: Zamboni

Mosey to the weight room, grab the weight (65lb. – barbell with 10lb. on each side) and partner up.  Partner One does AMRAP while Partner Two counts and rests then swap.

Competition #5: 1 Minute Curls

• 1^st: White Russian
• 2^nd: Tampa Libra
• 3^rd: Yard Sale

Competition #6: 1 Minute AMRAP Upright Rows

• 1^st: Yard Sale
• 2^nd: White Russian
• 3^rd: Boy Band

Competition #7: 1 Minute AMRAP Shoulder Press

• 1^st: White Russian
• 2^nd: Boy Band
• 3^rd: Tampa Libra

Competition #8: 1 Minute AMRAP Squat

• 1^st: Black Lung
• 2^nd: Pyro
• 3^rd: Tampa Libra

Competition #9: 50 Merkins

• 1^st: Black Lung
• 2^nd: Zamboni
• 3^rd: Tampa Libra

FINAL POINTS after Week 1:

Yard Sale: 13

Tampa Libra: 11

Boy Band: 11

White Russian: 9

Black Lung: 7

Pyro: 5

Zamboni: 3

Frugal: 2

PAX: Frugal Macdoogal (QIC), Money Shot, Pop-A-Lock, Black Lung, Venus, Cathy, Lifechamp, Red Skull, Hot N Ready, Razorback, Tampa Libra, Yard Sale, FNG Toto, Too Tall, Prevac

15 came out to compete in Week 5 of the Winter Hillympics.  It was 42 degrees, but felt colder than that.  Here’s what happened:

Disclaimer, broke into our teams (Red, White and Blue), then mosey to the amphitheater.

WOR:

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

Competition #1: Amphitheater Jumps

• First team to complete 50 sets of AJs.  Only one person could jump at a time (one set is all 5 jumps to the top).  One person from each team also had to be running the quad loop.  All others were wall sitting and waiting.
  • 1st: White (2 pts)
  • 2nd: Red (1 pt)
  • 3rd: Blue

After that, went to get one set of 55lb. weights per team from the weight room then moseyed out front to the library loop.

Competition #2: Leap Frog and Deadlift

• Team leap frog to the end of the island/first cone (about 65 meters) then sprint back and each person had to do 10 reps of dumbbell deadlift.
  • 1st: Blue (2 pts)
  • 2nd: White (1 pt)
  • 3rd: Red

Competition #3: Sprint Shuttle and Shrugs

• One person from each team would sprint to the first cone and do 5 dumbbell shrugs then backpedal back to the start.  Then, the same person would sprint to the 2nd cone (about 130 meters) and back, stopping for 5 dumbbell shrugs speed bump both ways.  Rinse and repeat until whole team had gone once.  All others were rotating between merkins, squats, and abs OYO.
  • 1st: White (2 pts)
  • 2nd: Blue (1 pt)
  • 3rd: Red

Returned weights then mosey up to the top lot for 10 burpees then COT.

All teams received a point for attendance.  White team got an additional point for the flag.  Red team got a point because they’re so far behind (and brought an FNG).

Here’s the points awarded for the week:

White: 7, Blue: 4, Red: 3

Point Total Heading Into Final Week of Team Competition:

1st: White – 38

2nd: Blue – 33

3rd: Red – 25

Hillympics Week 4: Field Work

4 PAX showed up for some post-Christmas Hillympics. The thermometer claimed 50 degrees, but the 20 MPH winds and light drizzle made the 50 feel a lot more like 30, at least until we started.

PAX: Hot ‘n Ready, Old Hickory, Turncoat (Willy Loman) and YHC Red Skull.

We started with a mosey to the east end of the football field and circled up for WOR. During WOR it was decided that points would be awarded before we started working out. The points were awarded as follows:

• White Team: 2 points (1 for attendance, 1 for flag)
• Red Team: 1 point (for attendance)
• Blue Team: 0 points

WOR: SSH, Good Mornings, Baby Arm Circles forwards and backwards, Air Press, Windmills, Hillbilly Walkers and Squats.

Thang: We spent the rest of the time on the football field working our way from end zone to end zone with some fun exercises added in just for fun.

On a 2:00 minute interval:

1. Sprint to the end of the field and finish the interval with as many World War IIs as possible.
2. Bear Crawl to the 50-yard line and finish the interval with as many Merkins as possible.
3. Lunge from the 50 to the end zone and finish the interval with as many deep squats as possible.

Increased the interval to 3:00 minutes and worked backwards:

4. Back Pedal to the length of the field and finish interval with as many WWII’s as possible
5. Crawl Bear to the 50-yard line and finish the interval with as many Merkins as possible
6. Reverse Lunge from the 50 to the end zone and finish the interval with as many deep squats as possible

Back to a 2:00 minute interval:

7. Power Skip 100 yards and finish the interval with as many burpees as possible.
8. Crab Walk to the 50-yard line and finish the interval with American Hammers.
9. 10-yard Suicides from the 50 to the end zone, plank for the remainder of the interval.
10. Grab a partner and Wheel Barrell to the 50, switch and finish the final 50.

Slow mosey back to the parking lot for COT.

Total Points for the week:       White: 2          Blue: 0             Red: 1

4-week total:                           White: 31        Blue 30            Red 23

Week One of the Winter Hillympics is in the books!  See the end of the backblast for more details on scoring and some of the changes to this year’s competition.   It’s not too late to come out – join us next week!

Today, we broke into three teams and got work done in beautiful 27 degree weather.

PAX:

Team Red – Yard Sale, Boy Band, Too Tall, Hot N Ready, Life Champ

Team White – Blood Clot, Umbrella, Frugal Macdoogal (QIC), Black Lung, Prevac

Team Blue – Tampa Libra, White Russian, Venus, Bagger Vance

Here’s what happened:

Disclaimer then mosey down to the amphitheater for WOR:

SSH x 12, GM x 12, WMH x 12, FBAC x 12, RBAC x 12, Overhead Claps x 12, Shoulder Press x 12, Seal Claps x 12, Imperial Walkers x 12

We divided into our three teams and grabbed a barbell with weight (65lbs. total) and the battle ropes.

Competition One: Curls

• First team to complete 200 curls wins.
• Additional rule: someone had to be doing the battle rope at all times – if the ropes were dropped then that team would have a -10 rep penalty on their curls. The rest of the team was rotating between wall sits and abs.
• 1^st place (2 points) – White
• 2^nd place (1 point) – Blue
• 3^rd place – Red

Competition Two: Upright Rows

• First team to complete 200 upright rows wins.
• 1^st place (2 points) – White
• 2^nd place (1 point) – Red
• 3^rd place – Blue

Competition Three: Shoulder Press

• First team to complete 200 shoulder presses wins.
• 1^st place (2 points) – White
• 2^nd place (1 point) – Red
• 3^rd place – Blue

Competition Four: Squats

• First team to complete 200 squats wins.
• 1^st place (2 points) – Blue
• 2^nd place (1 point) – Red
• 3^rd place – White

Competition Five: Battle Rope

• One representative from each team would do the battle rope as long as possible.
• 1^st place (2 points) – Blue (Venus)
• 2^nd place (1 point) – Red (Yard Sale)
• 3^rd place – White (Frugal)

Return weights and then mosey to top lot for COT.

Reminders:

• First Friday/Leadership Lunch tomorrow at Richland Country Club. Let Umbrella know TODAY if you’re in.
• Bring a gift to next week’s workout to support YES. Check with Tampa Libra and slack for more details.  Hillympics points awarded.

Great job today and look forward to the second annual Winter Hillympics!

Till Next Time,

Frugal Macdoogal

 

SCOREBOARD:

Red – 5

White – 7

Blue – 6

 

DETAILS ON THE WINTER HILLYMPICS:

The Winter Hillympics is a competition over the months of December and January to have fun, get better, and encourage attendance during the cold/bad weather time of the year.  After talking with some of the PAX, we’ve made one  big change this year – we’re going to have two separate competitions: Team and Individual. See below for those dates.  Here’s the point system and a few more bits of information:

Points:

• Competitions:
  • 1^st place: 2 points
  • 2^nd place: 1 point
  • 3^rd place: 0 points
• Attendance (Team Competition):
  • 75% or more of your team in attendance: 1 point
  • At least 50% of your team and temperature below 20 degrees: 1 point
  • At least 50% of your team and constant rain: 1 point
  • 75% and temperature below 20 degrees: 2 points
  • 75% and constant rain: 2 points
  • At least 50% of your team and snow on the ground: 2 points
  • At least 50% of your team and temperature below 10 degrees: 2 points
  • 75% and snow on the ground: 3 points
  • 75% and temperature below 10 degrees: 3 points
• Additional Points (Team Competition):
  • Shovel Flag:
    • 1 point per week if your team has a shovel flag.
  • YES Christmas Drive:
    • 1 point for each person who brings in a toy/item for the YES Christmas drive to the workout on December 13 (max of 5 points per team).

Other Details:

• The Team Competition will run for six weeks until January 10. This competition will be between 3 teams (Red, White, and Blue).  PAX that were not at Week One will be placed on a team at their first post during the Hillympics.
• On January 17, the Hill will converge at 413 Strong to support their new class.
• The Individual Competition will run for two weeks on January 24 and 31 with a crowning of a Winter Hillympics champion.

Here’s the delayed backblast from our work on November 1st at The Hill with Hermes from F3 Carpex on Q:

18 PAX: Hermes (QIC from F3 Carpex), Frugal Macdoogal, Black Lung, White Russian, Digiorno (F3 Louisville), Foley, Life Champ, Black Widow, Tiny Dancer, Strangler, Dilly Dilly, Yard Sale, Money Shot, Venus, Too Tall, Prevac, Bagger Vance, Squee

10 burpee penalty for not having a shovel flag. Mosey to the track with a stop by the American flag for the pledge of allegiance.

Break into groups of 4 for Indian runs.

Round One:

Run 400m Indian run then Squats IC x 39

20 burpee penalty for having two late arrivals.

Round Two:

Run 400m Indian run then LBCs IC x 39

Round Three:

Run 400m Indian run then Calf Raises x 39

Repeat Round x 3

Slow 400m mosey then mosey back to the lot.

COT

10/25/18 The Hill – Lost my Virgin Q

15 PAX took to The Hill: Frugal – Boy Band – Black Lung – Too Tall – Money Shot – Cinderella – Dilly Dilly – Floppy D – Blue Mule – Life Champ – Red Skull – Hot n Ready – Cowboy – Squee – Strangler

Disclaimer
Warmup:

Mosey – 10 Good Mornings – 12 Imperial Walkers – 12 Baby Arm Circles – Reverse – 12 Air Press –– 25 SSH

Count off 1’s and 2’s 1’s to your left. 2’s to your right.

Thang 1 – Merkin and Squat Variations
– 1’s starts with Upper Body 2’s Lower Body – Switch. Start each new sequence together.

• Merkins – 10/Squat – 10
• Hand Release Merkins – 10/Squat Jumps
• Fingertip Merkins – 10/Split Leg Jumps – 20
• Derkins – 10/Squat – 10
• Irkins – 10/Squat Jumps – 10
• Merkins – 10/Split Leg Jumps – 20
• Diamond Merkins – 10/Squat – 10
• Derkins – 10/Squat Jumps – 10
• Hand Release Merkins – 10/Split Leg Jumps – 20
• “Perfect” Merkins – 10/Squat – 10
• Dips – 20/Flutter Kick
• Dips – 20/Flutter Kick

Thang 2 –Football Field Workout– Start in the endzone – Partner 1 starts – Partner 2 starts when 1 gets to the 20 yd line.

• 20 mountain climbers – Lunge (to the 10 yd line) – Bear Crawl (to the 20) – crab walk (to the 30) – Inchworm
  Merkins (to the 40) – Broad Jump (to the 50) then run to the opposite endzone.
• Rinse and repeat
• 20 mountain climbers – Pivot Squats (to the 10) – Bear Crawl (to the 20) – Crab Walk (to the 30) – Opposite hand and opposite foot hops (to the 40) – Switch hand and foot (to the 50) – run to the opposite endzone
• Rinse and repeat.
• Partner wheel barrel (to the 10) – switch (to the 20) – Partner Carry (to the 40) – switch (to the 60) – Run to the opposite endzone
• Rinse and repeat
• Partner wheel barrel (to the 10) – switch (to the 20) – Partner Carry (to the 40) – switch (to the 60) – Run to the opposite endzone
• Rinse and repeat

Thang 3 – Time Wasters

• Flutter kicks (40) – 10 Spider Merkins – Plank – side plank – switch – plank
• Stretch

Thank you all for coming out and letting me serve,
-The (Scranton) Strangler

23 PAX crushed it this morning at the Hill.

PAX: Frugal Macdoogal (QIC), Bagger Vance, Dupree, Hot N Ready, Pop-A-Lock, Red Skull, Poutine, Venus, Cowboy, White Russian, Money Shot, Calf Killer, Dilly Dilly, Princess Aururoa, Old Hickory, Razorback, Tap Out, Joey Freshwater, Too Tall, Cinderella, Dr. Smartt, The Strangler, Prevac

Disclaimer and prayer then mosey to the amphitheater.

WOR: SSH x10, GM x 10, WMH x10, FBAC x10, RBAC x10, Overhead Claps x10, Seal Claps x10

After warmup, we got into groups of three and got some bands and jump ropes from the weight room.

Rotation One:

• Partner One: Explosive Band Jumps x 3 then Broad Jump x 3
• Partner Two: Hold the Band
• Partner Three: Jump Rope
• Rinse and Repeat x 3

Rotation Two:

• Partner One: Quad Loop
• Partner Two: Derkins
• Partner Three: Wall Sits

Rotation Three:

• Partner One: Quad Loop
• Partner Two: Irkins
• Partner Three: WWI

Rotation Four:

• Partner One: Quad Loop
• Partner Two: Merkins
• Partner Three: LBCs

Rotation Five:

• Partner One: Quad Loop
• Partner Two: Amphitheater Jumps
• Partner Three: Jump Rope

Return the bands and jump ropes and mosey to the top lot.

Final Exercise:

• 7s – Start at the top lot, run up the hills to the football field fence.
  • Tuck Jumps up top
  • Burpee speed bump in middle
  • Atomic Merkins down low

We ended with 20 WWI and 25 Heels to Heavens then called it a day.

COT

It’s mornings like this when we see the difference that F3 is.  It’s far more than a workout as we hurt with those who are hurting and have the chance to pray for brothers outside of Nashville that we’ve never met.  We prayed for Darth Visor’s family and friends and the F3 Atlanta guys as they deal with the loss of their brother.  We prayed healing for Kool Aid from F3 MECA.  We live in a world where we see brokenness and darkness and death.  But we serve a God who brings healing and hope in the midst of pain.  We serve a God who has conquered death.  We serve a God who uses ordinary people like us to influence and love those around us as we live out Jesus Christ in our lives.  Praying for strength, energy, hopefulness, continued growth, God’s presence and intentionality to you all this morning.

Don’t forget the First Friday Lunch tomorrow 11:30 at the Cookery.

Blessings,
Frugal

19 at The Hill this morning for a sweating good time.

PAX: Big Stick, Skid Mark, Bloodclot, Yard Sale, Hot N Ready, Bagger Vance, Lumbergh, Black Widow, Money Shot, Cold Call, White Russian, Red Skull, Trevino, The Strangler, Vegemite, Cinderella, Calfkiller, Foley, Frugal Macdoogal (QIC)

Mosey to the Amphitheater for WOR:

SSH x 10, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Overhead Clap x 10, Seal Clap x 10

Partner up and grab a 45lb plate per group from the weight room then mosey to the loop in front of the library.  Partner One does a weighted exercise while Partner Two does a cardio exercise.

Round 1: Overhead Press and Run to suburban and back (about 185m)

Round 2: Bent Over Row and Backward Run to end of cones (about 135m)

Round 3: Weighted Merkin and Broad Jump to middle cone (about 65m)

Round 4: Curls and Bear Crawl (about 20m)

Round 5: Deep Squat and Run

Round 6: Swings and Backward Run

Round 7: LBCs and Broad Jump

Round 8: Upright Rows and Bear Crawl

Round 9: Floor Press and Run

Round 10: Figure 8 and Backward Run

Round 11: Weighted Lunges and Broad Jump

Round 12: Triceps Pushups and Bear Crawl

Round 13: Deadlift and Run

Round 14: Shrugs and Backward Run

Round 15: Flutter Kicks and Farmers Walk with Plate

Round 16: Squat Jumps and Bear Crawl

Time was called before all groups finished, but great job by all on this hot and muggy morning. We returned the weights and headed up to the top lot.

Once all in, we did 19 burpees then COT.

Announcements:

• First Friday Lunch Tomorrow at The Cookery
• 9/11 Convergence at the steps of Percy Warner next week
• Saturday, September 29 is the F3 4 Year Anniversary Q with Q School to follow
• Sunday, September 30 is the 2nd Annual F3 Scramble at Harpeth Hills Qd by CAPSLOCK. Details to follow on Slack

Thanks for letting me lead this morning.

Frugal

Felt a little like fall as 15 strong crushed it at The Hill this morning.

PAX: Frugal Macdoogal (QIC), Big Stick, Cowboy, Foley, Money Shot, Lumbar, Umbrella, Skidmark, Venus, Black Lung, Razorback, Too Tall, Dilly Dilly, Foxtrot Talks A Lot, Prevac

Here’s what went down:

Disclaimer then mosey up to the football field for WOR.

SSH x 15, WMH x 10, GM x 10, FBAC x 10, RBAC x 10, Seal Claps x 10

Mosey to the endzone.

Bear Crawl x 20 yards, Broad Jump x 20, Sprint x 60

Mosey down to the weight room, partner up and grab dumbbells (15-20 lbs.) per group.

Round One:

Partner One sprints to and up the steps at the end of the library before heading back (about 200m).  Partner Two AMRAP weighted exercise.

Weighted exercises were shoulder press, curls, forearm curls, triceps kickbacks, flys, RDLs, deep squats, press, calf raises, American hammers

Round Two:

Partner One does one set of AJs while Partner Two does the same AMRAP rotation of weighted exercises.

Return weights and mosey to top lot.

COT