Author: Brandon Albright

Here’s the work that was put in by 17 last week thanks to Big Stick at The Hill:

PAX: Big Stick (QIC), Frugal, Umbrella, Pop-A-Lock, Money Shot, Black Widow, Foxtrot, Cathy, Venus, Vegemite, Too Tall, Baby Scout, Prevac, Blue Mule, CAPSLOCK, Yard Sale, and one more I’ve missed…

THANG:

Big Stick arrived right before 5:30 and took off to lead the charge with a mosey to the playground.  PAX partnered up and did:

Wheelbarrow merkins x 50 each

Pullups x 10 each

Squats x 50 each

Wheelbarrow merkins x 50 each

Pullups x 10 each

An off road mosey behind the baseball field led us up to the football field.

12-15 100 yards sprints with 10 merkins between each (not sure the exact number as I was way too winded to count).

Mosey down to the amphitheater and partner up.

Partner One does 4 amphitheater jumps (AJs) while Partner Two decline merkin then rotate.  Rinse and Repeat.

We followed that up by running the Quad Loop then immediately in to two AJs.  Rinse and Repeat x 3.

We then partnered up for some partner AJs x 8.

To wrap things up at the amphitheater, we rotated between Incline Merkin x 10 and Decline Merkin x 10.  Rinse and Repeat x3.

Mosey to parking lot.

10 burpees

Flutter kicks x 40

Done.

 

It was a gloomy morning on the Hill for a fun spontaneous q from yours truly, Frugal Macdoogal.

PAX: Frugal Macdoogal (QIC), Pop-A-Lock, Umbrella, Bagger Vance, Funyuns, Blood Clot, Too Tall, Big Bang, Tampa Libra, Skidmark, Vegemite, Cowboy, Money Shot, PreVac

WOR:

Mosey to the football field.

SSH x 10; WMH x 10; GM x 10; Forward BAC x 10; Reverse BAC x 10; Overhead Claps x 10; Shoulder Press x 10; Seal Claps x 10

THANG:

Football Field Suicides: Start on goal line. Run 5 yards and do one merkin; run back to goal line and do one deep squat.  Repeat increasing 5 yards and one merkin/deep squat each time.  Work up to running 100 yards and 20 merkins then running back to goal line and finishing with 20 deep squats.

PreVac led abs until all in.

Partner up.

Exercise 1: Partner Hamstring Curl x 20.  Partner One lays on ground in merkin position and pushes up to kneeling position using hamstrings to curl up then returns back down to starting position as controlled as possible to work hamstrings.  Partner Two provides weight on ankles to assist.

Sprint to the 50 yard line and back for Partner Two.

After both partners have gone, rinse and repeat at 10 reps each.

Exercise 2: Partner Leg Throws x 20. Partner One lays on ground on back holding the ankles of Partner Two.  Partner One then kicks their legs up to Partner Two’s chest and Partner Two pushes legs back down.  Partner One stops legs before they hit the ground to work abs and then kicks back up.

Sprint to the 50 yard line and back for Partner Two.

After both partners have gone, rinse and repeat at 10 reps each.

Exercise 3: Burpee Broad Jump x 50 yards

MARY:  5 Minutes of Abs – each PAX chooses an ab exercise to lead until time is called.

10 Burpees OYO

COT

Great work today fellas!  There were some announcements about some biscuit run and some other dates that I’ve forgotten, but I’m sure BV has slacked about it, so check it out.

As a reminder, we’re planning on having a quick devotion after each Hill workout.  Today, BV shared about our calling as husbands to love our wives like we do Jesus and be intentional in our relationship with them.  It was a great work and encouragement to me as I definitely give leftovers too often when things get busy.   Pop-A-Lock will be sharing next week, but feel free to sign up on the Q signup beside The Hill workout Q signup.

Blessings,

Frugal

Week 5 of the Winter Hillympics is in the books as 12 strong braved the single digit wind chill and conquered the Mega Hill…basically FRA’s version of the Aggro Crag.

PAX: Frugal MacDoogal (QIC), Prevac, Tampa Libra, Bagger Vance, D’Mish, Funyuns, Blue Mule, Venus, Big Bang, Foxtrot, Cinderella, Faulkner

WOR:

SSH x 10

Good Mornings x 10

Willie Mays Hayes x 10

THANG:

We’ve done the Mega Hill in a previous workout and QIC thought it should make a return as a Winter Hillympics competition.  To even the playing field, instructions were given on the Mega Hill:  venturing from the lowest point on campus by the front gate all the way up to the highest point at the top of the bleachers while stopping 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 and then 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 total

Stadium Steps to Cone #8 at the top of the bleachers (about 25-30 steps):

Squat x 10, Lunges x 10 total, Step Up x 10 total

We would rinse and repeat until time was called.

MARY:

Flutter Kicks x 30

WWI x 10

Burpees x 10

 

COT

UPDATED STANDINGS

Today, all PAX got 5 points for every completed Mega Hill.   For those on the 4th attempt, a point was given for every cone you reached.  Additionally, bonus points were awarded for the top three finishers (Big Bang 5 points, Funyuns 3 points, Prevac 1 point).

Prevac is trying to distance himself in the standings as he remains the leader.

Top Eleven:

Prevac	145
Tampa Libra	124
Bagger Vance	98
Frugal	84
D’Mish	77
Funyuns	64
Headstud	61
Blue Mule	58
Pop-A-Lock	57
Venus	53
Big Bang	53

FINAL THOUGHTS:

There’s not a chance I would have ever worked out in weather like we’ve had this week if it wasn’t for F3 and you all.  I’m thankful for this brotherhood and accountability – it makes me better in a lot of ways.

It was a pleasure to have Faulkner back with us today.  He shared a little about what F3 has meant to him in England as he’s worked out with us from afar.  I know he’s missed around here, but excited what God is doing in and through his family across the pond.

ANNOUNCEMENTS:

Armada is this Saturday.  Check out Slack for more info, but should be a party.

Three weeks left of the Winter Hillympics – come join us!  If you’re interested in Qing, feel free to sign up.

Till Next Time,

Frugal MacDoogal

 

Apologies for the late backblast – it’s been quite the week. Either way, week two of the Winter Hillympics is in the books and we have a new leader – Prevac!  Another strong showing of 20 PAX getting after it and competing for points.

PAX: Frugal Macdoogal (QIC), Black Lung, Bro At Law, CCR, CAPSLOCK, Tampa Libra, Toga, Prevac, D’Mish, Headstud, Dr. Smartt, Cinderella, Black Widow, Pop-A-Lock, Skid Mark, Cowboy, Chum, Bagger Vance, Too Tall, and Vamos (F3 Charlotte)

We started off the morning splitting in to two teams then a quick mosey to the football field.

WOR

• SSH x 10
• Squat x 10
• Merkin x 10
• Good Mornings x 10
• Willie Mays Hays x 10
• Forward BAC x 10
• Backward BAC x 10

THANG:

We started off with some 1v1 Team Competitions:

• 50 Yard Tunnel of Love
  • Everyone on each team is in a high plank forming a tunnel at the goal line. The person in the back does 10 merkins then crawls through the tunnel. Rinse and repeat and first team to the 50 yard line wins.  The turf was cold and frozen so this felt great.
  • Team 1 wins
• 50 Yard Indian Broad Jumps while team squats.
  • Everyone on each team is in a line at the 50 yard line doing squats. The person in the back does broad jumps to the front.  Rinse and repeat and first team to the goal line wins.
  • Team 1 wins
• 40 Yard Sled Push
  • Each member of the team would push the sled to the 20 yard line and back to their team. Rinse and repeat until everyone has gone.  Everyone else OYO abs.  First team to finish wins.
  • Team 2 wins
• 20 Yard Sled Pull
  • Each member of the team would pull the sled to the 10 yard line and back to their team. Rinse and repeat until everyone has gone.  Everyone else OYO abs.  First team to finish wins.
  • Team 2 wins

Mosey to weight room.

Team 1 started by grabbing trap bars (135lbs total weight) and headed outside for farmers walks while Team 2 started inside for bench press, then headed outside for jump rope and amphitheater jumps.

• Bench Press Medal Competition
  • 1 minute AMRAP with 65 lbs.
  • 1^st place (7 points): Prevac with 75 reps
  • 2^nd place (5 points): Tampa Libra with 71 reps
  • 3^rd place (3 points): Pop-A-Lock with 70 reps
  • Everyone else 1 point
  • Team 1 did not get the chance to do this, so if you were on Team 1 and want to attempt to medal, you can meet Frugal at 5:20am this Thursday to attempt. If not, you will get one point.
• Jump Rope Medal Competition
  • 1^st place (7 points): Prevac
  • 2^nd place (5 points): Skid Mark
  • 3^rd place (3 points): Toga
  • Everyone else 1 point
• Amphitheater Jumps Medal Competition
  • 1 minute AMRAP
  • 1^st place (7 points): CCR and Tampa Libra
  • 2^nd place (5 points): Pop-A-Lock
  • 3^rd place (3 points): Cinderella
  • Everyone else 1 point
  • Team 1 did not get the chance to do this, so if you were on Team 1 and want to attempt to medal, you can meet Frugal at 5:20am this Thursday to attempt. If not, you will get one point.
• Farmers Walks Medal Competition
  • 5 minutes with 135 lbs. walking from cone to cone.
  • 1^st place (7 points): Frugal
  • 2^nd place (5 points): D’Mish, Bagger Vance, Headstud, Bro At Law, Skidmark, and Prevac
  • Due to so many 2^nd place, everyone else 1 point

COT

Here’s the top ten after week 2:

Prevac (53); Tampa Libra (52); Headstud and Skid Mark (46); Dr. Smartt, Pop-A-Lock, Frugal (44); Bagger Vance (36); Bro At Law (35); Toga (34)

The first annual Winter Hillympics kicked off yesterday at The Hill as 20 strong enjoyed the cold morning with some fun and games.

The Winter Hillympics is a two-month long competition to see who can earn the most points and take the title of Winter Hillympics champion.

PAX: Frugal Macdoogal (QIC), Big Bang, Skid Mark, Toga, Funyuns, Buffalo Bill, Bro At Law, Dr. Smartt, Monkey Feet (FNG), Pop-A-Lock, Headstud, Bagger Vance, Big Stick, Foxtrot Talks A Lot, Pope, Tampa Libra, Prevac, Black Lung, Too Tall, Venus

All PAX received 5 points just by showing up.

WOR:

SSH x 12

Squat x 12

Merkins x 12

Good Mornings x 12

Willie Mays Hays x 12

Forward BAC x 12

Backward BAC x 12

Overhead Clap x 12

Shoulder Press x 12

Mosey to the Endzone

 

THANG:

Competition #1:  100 yard Bear Crawl

• First Place (7 points): Pop-A-Lock
• Second Place (5 points): Dr. Smartt
• Third Place (3 Points): Funyuns
• Everyone Else receives 1 point for completed workout
• Once all in, all PAX do 20 squats and 30 LBCs OYO.

Competition #2: 50 yard Sideways Crab Walk

• This was far more difficult than QIC had thought when planning workout
• First Place (7 points): Buffalo Bill
• Second Place (5 points): Dr. Smartt
• Third Place (3 Points): Funyuns
• Everyone Else receives 1 point for completed workout
• WWI until all in.

Mosey to the weight room, partner up, and grab a barbell with 10lbs. on each side (total of 65lbs.) per group and take it out to the amphitheater.

Competition #3: AMRAP Curls in 1 Minute

• Partner One curls while Partner Two wall sits, then rotate.
• First Place (7 points): Frugal Macdoogal and Dr. Smartt with 29 reps
• Second Place (5 points): Skid Mark and Headstud with 26 reps
• Third Place (3 Points): Big Stick with 25 reps
• Everyone Else receives 1 point for completed workout

Competition #4: AMRAP Upright Rows in 1 Minute

• Partner One rows while Partner Two wall sits, then rotate.
• First Place (7 points): Big Stick with 42 reps
• Second Place (5 points): Headstud with 26 reps
• Third Place (3 Points): Tampa Libra with 24 reps
• Everyone Else receives 1 point for completed workout

Competition #5: AMRAP Shoulder Press in 1 Minute

• Partner One presses while Partner Two wall sits, then rotate.
• First Place (7 points): Big Stick with 37 reps
• Second Place (5 points): Tampa Libra with 34 reps
• Third Place (3 Points): Dr. Smartt and Prevac with 28 reps
• Everyone Else receives 1 point for completed workout

Competition #6: 1v1 Curls

• Partner One curls while Partner Two runs Quad Loop.  When runner gets back, partner stops lifting weights.   You were competing against your partner.
• Winner: 3 points
• Loser: 1 point

Competition #7: 1v1 Upright Rows

• Partner One rows while Partner Two runs Quad Loop.  When runner gets back, partner stops lifting weights.   You were competing against your partner.
• Winner: 3 points
• Loser: 1 point

Return weights to weight room then mosey up to football field.

Competition #8:  100 yard Sprint

• First Place (7 points): Prevac
• Second Place (5 points): Big Stick
• Third Place (3 Points): Tampa Libra
• Everyone Else receives 1 point for completed workout

COT

Great job by all and an awesome start to the Hillympics!  I’m excited for the next two months.  If you missed out on week one, you can still be a part.  You earn points just by showing up at a workout at The Hill and taking part, so come join us!

Here’s the point standings after Week One:

Big Stick 33; Dr. Smartt 27; Tampa Libra and Headstud 25; Pop-A-Lock, Prevac, Skid Mark and Frugal 21; Big Bang and Buffalo Bill 19; Monkey Feet and Funyuns 17; Toga, BV, Foxtrot, and Pope 15; Bro@Law 14; Too Tall, Venus, and Black Lung 13.

If you want to lead a Winter Hillympic workout, sign up – we’re booked through year end, but will have a few open dates in January.

See You Next Week,

Frugal

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!

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