Hillympics final group challenge

A chilly 24 degrees this morning – feels at least 5 degrees lower when at The Hill though, amirite.

PAX: Boy Band, Too Tall, Big Stick, Hot N Ready, Yard Sale, Money Shot, Frugal, Pop-A-Lock, Red Skull, Tampa Libra, Prevac, Black Lung.

Warmups with SSH, Good Mornings, WMH, and Hillbillies. Passed out a paper to each team with a verse from the Bible (NIV, even though Too Tall requested The Message). Instructions were given to memorize your team verse, although many folks proclaim they did not hear said instructions. No worries, everyone nailed it and points given freely!

Frugal “lost the keys” so sled sprints were nixed. No worries, head to the playground hill where instructions were given for 10 situp+glute bridges, backpedal up the hill, five 8-count bodybuilders – AMRAP for 6 minutes. I said instructions were given, doesn’t mean they were necessarily followed.

Hit the weight room where each member had 5 minutes to warm up to their personal 5 rep max with goblet squats. An impressive display of strength gents!

Next, grab a jump rope and 25lb plate and head to the Tampa-theatre (TM).

One member does weighted merkins to failure while the others jump rope. Count each rotation, subtract 5 for each trip. Points for both jump ropes and merkins.

Each team grabs a 20 and 10lb med ball for Spartans. Team White graciously loaned Black Lung to Team Blue to allow even the numbers. Each two-person team races to 100 total reps, so again there were two chances to win points here.

No time for deadlifts (sorry BadBoy), clean up, hit the parking lot to recite the memorized verse, count off, and prayer. YHC almost overlooked the count off and was firmly put in his place.

All 3 teams nailed their verse, pasted below for reference. All 3 verses touch on the heart. YHC has been convicted this week that the enemy is real and there is a literal war taking place on the battlefield of your heart. YHC encourages you all to focus on your heart this week, protect it, point it towards the Kingdom, and when the battles wear on you remember that we can lean on the Father to stand and fight with us.

Delight yourself in the Lord, and he will give you the desires of your heart.
Psalm 37:4

Though an army besiege me, my heart will not fear; though war break out against me, even then I will be confident.
Psalm 27:3

May these words of my mouth and this meditation of my heart be pleasing in your sight, LORD
Psalm 19:14

Hillympics : New Military PT Test

PAX: 
Red – BoyBand, Yardsale, Hot N Ready, Life Champ, Too Tall 
White – Red Skull, Prevac, Money Shot, Frugal,  Black Lung
Blue – Razorback, White Russian,  Venus, (Q) Tampa Libra

We ran a revised version of the new Military PT Test slated to come out by 2020. Exercises and points as follows:

  1. Deadlifts with the trap bar @ 165lb, RDL’s with barbell @ 85lbs. Relay style with a 10 rep max per person before switching, cant move on to RDL’s without at least attempting 1 deadlift. 5-minute AMRAP, points awarded for total reps.
    Blue, Red, White
  2. Standing power throw: toss a 10-pound ball backwards over your head as far as possible.
    Blue, White, Red
  3. Hand Release Merkins – 3 minute max reps 
    White, Blue, Red
  4. Sprint relay. 25 yards down and back: Sprint, 40lb farmer carry, Side shuffle, sprint
    White, Red, Blue
  5. Knee-tucks. 3 minute max reps.Amazingly all teams finished with 66 reps so we finished up with a hang-off.
    White, Red, Blue

Todays point totals after the above + points for attendance, flag, and YES gifts.
Red: 7
White: 13
Blue:  12

Will post updated overall score on Slack. 

Tardy Party

PAX: Umbrella, Backlash, Offshore, Black Widow, Life Champ, and yours Q-ly Tampa Libra.

Workout:
Mosey to the garage for a warmup – SSH, WMH, Imperial Walkers, Hillbillies, BACs.

Part I: Partner up.

  • Partner 1 does a wall-sit and holds Partner 2’s leg for 9 Bulgarian Split Squats each leg.
  • Partner 1 carries Partner 2 up the ramp
  • Partner 1 does a wall-site and holds Partner 2’s legs for decline merkins
  • Partner 1 carries Partner 2 up the ramp
  • Switch  and repeat until you reach the top

Part II: 7’s

  • Referee jump with a jump squat at the bottom of the garage
  • Up the stairs
  • Speed bump at the top = Side plank with 3 leg lifts on each side
  • Down the stairs
  • Shoulder-tap hand-release push-ups
  • After the first round we modified for time and stay on the top of the garage

Mosey back to the cars, quick mobility work, COT, prayer, and coffee.

Came in a minute late and held the group a few minutes late, my apologies for that and thank you for your grace.

Prayers/Announcements:
Bagger and Frogger heading down to FL
MP’s wife was recently diagnosed with breast cancer
YES benefit concert and prediscussion about F3 drive for the Christmas Store

Five for Fighting

Q: TampaLibra

PAX: White Russian, Pop-A-Lock, BoyBand, PSL

Warmup:
SSHx20, WMHx10, BACx10, Shoulder raise x 20

THANG:
11’s under the pavilion: Referee Jumps, Hand-Release Push-Ups
Plank and wait.

11’s on the hill: 8-Count Bodybuilder, Pull-Ups
If finished: 5 Bulgarian Split Squats each leg, 30-sec high plank, rinse/repeat.

Mary – Dealers Choice
Tampa: 10 around-the-worlds each way,
BoyBand: ((15?) Big Boy Sit-up-Ups
White Russian: 20 4-count flutter kicks
Pop-A-Lock: 20 J-Lo’s
PSL: 20 American Hammers

Announcements: Something about t-shirts and IronClad

Improvise

PAX: Bagger Vance, Dr. Smartt, Prevac, Skid Mark, Bartman, Yard Sale, Vegemite, Deck the Hollis, Tokyo Rose, Black Widow, Bicentennial Man, Funyuns, Venus, Big Stick, Lunch Lady, Jolene (FNG), Pop-a-lock, Tampa Libra

QIC: Tampa Libra

Mosey down to the bottom, across the lots, up the hill and back around. Circle up for standard F3 warmups: SSH, Willie, Good Mornings Butt-kickers, High Knees.

Mosey to the field to sharpen our mental game with some agility work on the ladder. 6 different workouts, two times through on each one. Jog to the 50 for a few more stretches.

THANG:
Tabata: 4 exercises – 30 sec hard, 10 second break, 1 minute rest after each round.

Peter parkers, split squat jump, plank get-ups, burpees.

4 total rounds


Mosey to the back of the stadium and partner up. 1 Partner in a wall sit while the other partner does decline pushups with feet on their partner’s knees.

Switch.

Bulgarian Split Squat using partner instead of bench. 5 each leg.

Switch.

2 rounds of the above.


Core:

Sarah Michelle Gellar’s (wide leg, cross-over, situp) – 25
Eureka’s Castle’s (sit-up, v-up) – 16
Florence Nightingale’s (pulse ups) – 25
Ruth Bader Ginsburg’s (heel touch) – 150

COT. Prayer.
A lot of sickness going around. A lot of tragedy across F3 Nation with deaths in the family or F3 brotherhood. Lunch Lady requested prayers for several students (age 8) with behavioral issues needing constant restraint.

We live in a broken world. Go and be Lights in it this week. Proud to walk with you all.

Winter Hillympics Week Three

Week Three of the Hillympics is in the books! It’s been a blast so far – great idea Frugal!

The assumption was that Prevac ruled the day..not true! Donuts comin’ in hot with 26pts to Prevac’s 24pts!

PAX: Tampa Libra (QIC), Razor, Frugal,Toga, Chum, Black Lung, Prevac, Pop-a-Lock, Funyuns, Donuts, FTTA, Headstud, Buffalo Bill, Brother-at-law, CAPSLOCK

Quick WOR:
Forward arm circles x 20
Reverse arm circles x 20
Good Mornings x 10ish
Willie Mays Hays x 10

Thang:

Sprint circuit: 20 yard sprint,  10 hand release merkins, back peddle 10 yards, 2 split squats – repeat length of the field.

1.  Prevav
2. Razor
3. Pop-a-Lock


Group competition 1 – 50 yard partner carry while rest of the group planks

Team 1 (winners):
Donuts, Prevac, Funyuns, Headstud, Buffalo, Brother-at-law,  CAPSLOCK, Tampa

Team 2 (not winners):
Razor, Frugal, Toga, Chum, Black Lung, Pop-a-Lock, FTTA


Group competition 2 – Merkin ladder to 10. (Person 1 does 1 merkin, then person 2, 3, etc. Then person 1 so 2 merkin’s, and so forth up to 10.)

Team 1 (winners):
Donuts, Prevac, Funyuns, Headstud, Buffalo, Brother-at-law,  CAPSLOCK, Tampa

Team 2 (not winners):
Razor, Frugal, Toga, Chum, Black Lung, Pop-a-Lock, FTTA


Mosey (hobble for Toga and Tampa) to weight room to grab two-10lb plates each. Meet in the tampa-theater.


30 seconds of shoulder press with the plates, 30 sec hold at the top x 2 – count your reps.

1. Donuts. I didn’t write it down but it was something ridiculous like 108
2. Tampa Libra
3. Prevac


30 seconds of strict curls with the plates, 30 sec hold at 90 degrees x 2 – count your reps

1. Donuts
2. Frugal
3. Prevac


Last, we split into groups of 3 (one group of 4) for a last-team-standing (or planking, rather) competition. Only one team member can be up at a time while the others hold a plank. You can switch out as often as you’d like and in any order but your team member must be down before the next one gets up.

– Winning team was Donuts, Frugal, and Prevac


COT

Here is the top ten after week 3:
Prevac (77), Tampa Libra (70), Headstud (60), Frugal (58), Pop-A-Lock (56), Bro-at-law (49), D’Mish (47), Skid Mark (46), Dr. Smartt (44) & Toga (44), Black Lung (40)

Bars and balls

PAX: CAPSLOCK, Cathy, Razor, Spinal Tap, Tiny House, Bartman (visiting from Knoxville), Frugal, Blue Mule, American Girl, Grease Trap, Dmish, Big Stick, Calf Killa, Cinderella, Preacher Man, Prevac

QIC: Tampa Libra

Quick circle up and then mosey to the field for 90 yards of stretches.

Partner up in groups of 3 with similar strength then mosey to weight room to acquire a barbell, rx of (2) 25 lb plates, jump rope and heavy slam ball. Head to Tampa-theatre. 

THANG:

1 person on 5 military presses (95lbs), 1 on Spartans, 1 on jumping split squats. Rinse and repeat until everyone has 15 reps each on the mp’s.

1 person using the bar for ab rollouts, 1 on wall balls, 1 on burpees. 3 rounds.

21’s with an empty bar and partner resistance. That’s 7 curls half way up, 7 curls, half way down, 7 full curls, while another partner pushes on the bar for resistance. 3rd partner on American Hammers with the plate.

Single plate overhead lunge, 20 each leg. 1 partner on the speed rope. 1 alternating 10 dips and 10 push-ups on the stadium steps.

Clean up and head to the field for corezilla. Core suggestions from Frugal, Calf Killer, Blue Mule, Big Stick, Dmish..and no suggestions from Tiny House.

COT with no announcements. Prayer.

I love the 90’s volume 1

PAX: Funyuns, D’Mish,  FTTA, Night Stand, Frugal, Blood Clot, Big Stick, Calf Killer, Caps Lock, Big Bang, Cinderella, Dr. Smart, Blue Mule, Too Tall, Tampa Libra.

QIC: Tampa Libra

Quick circle up with SSH IC X 18

Mosey to weight room to acquire all the 20-30 lb dumbbells (and some kettlebells). Head out to the field.

THANG:

1 person on sled sprints while the group performs a dumbbell circuit until sledder returns.

Sled round 1: 90lbs on the sled for 20 yards push, 20 yards pull back

Sled round 2: 45lbs on the sled for 30 yards push, 30 yards pull back

Sled round 3 was to be empty sled for 40 yards push, 40 yards back (making a total of 90 yards push and 90 yards pull) but for time we modified to a group 40 yard sprint down and 40 yards back.

DB circuit:  Hammer curl, merkin, shoulder press, goblet squat, single arm row, imperial march, lunge, American hammer, 9 cregans (push up, row each side, pop up, curl, press, lunge each leg). I believe we made it through 4 rounds of this, cutting the last set of cregans to 3 for time sake.

Hustle back to the weight room to drop off dumbbells and down to the amphitheater (FTTA renamed the tampa-theater) 3 minutes abs. 55 second single leg low plank, 55 second other single leg low plank, 10 second rest, 60 second high plank.

COT with no announcements, prayer time, finish up in the teachers break-room for coffee and gossip.