Category: The Hill

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.

 

6 PAX greeted the morning gloom with eager intensity.

QIC: Boy Band

PAX: MoneyShot, Yard Sale, Prevac (prevac’d), FTTAL, Venus

We started with a quick mosey to the track followed by..

WOR: SSH, Good mornings, Willie mays, baby arm circles

Thang: 

400m Run

50m Inch worms (start in plank, walk hands forward to extended plank position, walk feet back to plank position)

400m Run

50m Slinky (start with hands on ground just in front of feet, walk hands out to plank position, walk feet up to hands)

400m Run

50m Bear Crawl

–At this point, Foxtrot mentioned it was hard to do when “it’s this thick” and the Q heard it hard to do “with this dick” which started a whole series of mumblechatter.

400m Run

50m Crawl Bear

200m Fast Run

We all then took our shoes off for some barefoot sprints on the turf.

Start at 50% to the 25yd line, then 75% to the 50yd line, then 100% to the endzone.

4 full sprints; the following at each endzone: 10 WWIs, 10 Squats, 10 merkins, 10 flutter kicks

–Foxtrot decided to blow his wad on the first sprint, seems like something he would do

COT

Thanks again for letting me lead. We have a lot of friends and their families who are in need of our support.  Keep them in your prayers and offer to help when you can.

SYITG.

 

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

Glorious morning for a workout and 12 PAX greeted the early morning gloom ready to get some.

QIC: BoyBand

PAX: Black lung, Moneyshot, Prevac, Calf killer, Big Stick, Sterno, FTTAL, Dr. Smartt, Lumberg, Venus, and Too Tall

We started with a quick mosey to the track that was followed by.

Mary: BURPEE APOCALYPSE: 10 – 9 – 8 – 7 – 6 -5 – 4 – 3 – 2 – 1

WOR: Quick set of Good mornings, willie mays, and baby arm circles forwards and backwards

Thang:

To the track for some Fibonacci greatness.  We ran laps around the track. At each half way point (apex of the curve). At each stop, we performed Squats, Merkins, 4ct Flutter kicks, and Supermans. Reps for each exercise in the set were increased at each stop following the Fibonacci sequence. (1, 1, 2, 3, 5, 8, 13, 21, 34, 55).

We stopped at 55 to make room for a quick competition.  In all we ran about 1.5 miles.

Competition: Partner 100m wheelbarrow dash (50m Each) – won by YHC and Sterno….

Return 100m as a lunge walk.

Quick hustle back to the parking lot for…

MINI BURPEE APOCALYPSE: 5 – 4 – 3 – 2 – 1

COT

Thanks for letting me lead again. This was a tougher workout than it sounds and the increasing rep count really gets to you by the end. Especially difficulty if you’re black lung and double the flutter kicks for each round! #absofsteel

PAX:
Turbo, Play, Lockbox, Popalock, Red Skull, Frugal, Prevac, Boy Band, Black Lung, Venus, Razorback, Floppy Disk, Too tall, Tampa Libra

QIC did not sleep well, wasn’t feeling 100%, and forgot his gloves making him a few minutes late. YHC apologized for being tardy and jumped into the beatdown. Modified for time and my personal energy level but I think it was still an effective full body scorcher.

THANG:
After a quick trip to the weight room, we mosied to the field with barbells in tow. Floppy and Boy Band suggested it would be funny to arrive at the field with barbells just to immediately return them back to the weight room, repeating with various weight room equipment. Alas, that was not the plan.

– 20 curls + row
– 20-yard lieutenant dan’s. Barbell in back squat, front squat, or overhead form all acceptable.
– Sprint the remaining length of the field
– 15 merkins

– 15 upright row + lateral raise
– 20-yard lieutenant dan’s.
– Sprint the remaining length of the field
– 15 merkins

– 10 single leg RDL (each leg)
– 20-yard lieutenant dan’s.
– Sprint the remaining length of the field
– 15 merkins

– 20 skull crushers. Rinse and repeat.
– 20-yard lieutenant dan’s.
– Sprint the remaining length of the field
– 15 merkins

Quick loop on the bleachers, up twice down twice.

Circle up for Mary pt. 1
– 10 windshield wipers each way (holding barbell overhead)
– 10 overhead barbell situps
– Roughly 45-second hollow hold (again, with barbell overhead)

Quickly return bars to the weight room and circle up for 20 IC American Hammers and 15 IC Flutters.

It was a beautiful morning, cold, but the skies were clear and it was nice to see the city from #thehill. My prayer is that we can encourage, push, and make each other better as men this week the same way we do when we workout. Ask the Spirit to put each other on our hearts and when that happens I challenge you to reach out with a text or Slack message just to say what’s up and let your brothers know you’re thinking about them.

In the words of the American poet Khaled Mohamed Khaled – Bless Up!