Category: The Hill

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

TEMP: 55
GLOOM FACTOR: HIGH

PAX: Khakis, Big Stick, Money Shot, Cowboy (Respect), Black Widow, Faulkner, Black Lung, Bagger Vance (QIC)

Not sure I have worked out in more miserable conditions than this morning…it’s been colder, darker and snowing but the wind and rain and temp conspired against us this AM.

Super Quick Disclaimer at 0530:01 and a prodding to get Cowboy and Money Shot out of the whip.

Head down to the track for a quick lap around.  YHC’s shoes were wet all the way through at this point and while there is a drain around the track, it was coming down too fast and furious.

After one Lap,

WOR:

ALL IC

SSH x 31
Squats x 13
Hillbilles x 13

THANG:

Today’s Q was a variation of BLIMPS with a lap in between each letter and a reverse exercise of each letter…

Lap –
Burpees x 31
Lap –
Reverse Burpees x 31
Lap –
Lunge Walks x 31
Lap –
Reverse Lunge Walks x 4

0552 Insert Loud Siren indicating Lightning in the area, YHC audible’d to the lower stairs area on backside of school

Grab some wall

Inch worms x 31
Wall Sits x +/- 1 min
Imperial Walkers x 31
Wall Sits x +/- 1 min
Merkins x 31
Wall Sits x +/- 1 min
Mahktar N’ Diaye x 31
Wall Sits x +/- 1 min
Plank Jax x 31
Wall Sits x +/- 1 min
Peter Parkers w/1 Merkin x 31
Wall Sits x +/- 1 min
Split Squats x 31
Wall Sits x +/- 1 min
Squat Jumps x 31
Wall Sits x +/- 1 min

Mary:

Flutter Kix x 31 IC

Time

NMM:
Wow, what a crappy day.  Glad to see more Weirdos out there in the Gloom this AM.  When YHC’s shoes were full of water at 0528, yall knew it was gonna be a gross day.

MC was at an all time low this AM but camaraderie was at an all time high.  Nice work in the Monsoon-like conditions.

BH:
First Friday Lunch relaunches tomorrow, look to Slack for more details.  CCR on Q

Prayers for safety with kids tonight.

Lift up Dilly Dilly’s extended family suffering from a tragic death.

Bad Boy going under the knife with a bum knee.  Keep in touch with him.

YHC,

BV