Category: The Hill

The Hill 2/28/19

PAX: Frugal Macdoogal (QIC), Tampa Libra, Money Shot, Venus

Disclaimer

Mosey towards track, but encountered a skunk so made a quick 180 to head in the opposite direction.  Moseyed to football field for WOR.

SSH x 15, GM x 15, WMH x 15, FBAC x 15, RBAC x 15

Mosey to backside of Hill past football field headed down to the track for 11s.

Exercise One: 11s – Dive Bomber Merkin/Vertical Frog Jumps

• • Starting at the end of the drive by track, run up the hill to the speed bump (about 80m) for one dive bomber merkin.  Run back down hill for 10 vertical frog jumps.  Repeat increasing/decreasing one rep each time until you do 10 diver bomber merkins and one vertical frog jump.

Mosey to football field

Exercise Two: Continuous 100 Yard Suicide

• • For the next exercise, you would do a 100 yard suicide sprint starting at the goal line and increasing by 5 yards every time.  When you were sprinting toward the sunrise (east), you would sprint all you got.  Heading back toward school (west), you would jog back to the goal line and do one merkin for every 5 yards you would run.  Eventually you would build up to 100 yard sprint and 20 merkins.

Exercise Three

• • 20 WWIs then 100yd AYG Sprint

Mosey back to parking lot for COT.

It was a balmy morning and 8 PAX came out to greet the day with a smile on their faces.

QIC: Boy Band

PAX: Black lung, Frugal Macdougal, Money Shot, Venus, Razorback, Prevac, Too Tall

05:29:30 – Disclaimer

05:30:00 – 1 Burpee, 1 Merkin, 1 Squat, 1 WWI

Mosey to the track for a COP: SSH, Good Mornings, Willie Mays, LBACs forwards, Seal claps, Overhead claps, LBACs backwards

Thang:

Duplication workout. We started with the original set of burpee, merkin, squat, and WWI. With each new set, we doubled the distance run and the number of reps performed on the previous set as follows.

Start: 2 Burpees, 2 Merkins, 2 Squats, 2 WWIs
Run 100M -> 4 Burpees, 4 merkins, 4 Squats, 4 WWIs
Run 200M -> 8 Burpees, 8 Merkins, 8 Squats, 8 WWIs
Run 400M -> 16 Burpees, 16 Merkins, 16 Squats, 16 WWIs
Run 800M -> 32 Burpees, 32 Merkins, 32 Squats, 32 WWIs

PAX were starting to slow down at this point, many had disrobed, and Prevac did his thing, so we transitioned to phase 2 (#MARYround).

Bearcrawl 12.5yds -> Run 87.5yds -> 10 4ct flutter kicks
CrawlBear 25yds -> Run 75yds -> 20 4ct flutter kicks
Bearcrawl 50yds -> Run 50yds -> 40 4ct flutter kicks
Alternating Crawlbear/bearcrawl (25 yds each) total 100yds -> 80 LBCs

We took a final lap around the track for 400M and then mosey’d back to the parking lot.

06:14:30 – 1 Burpee, 1 Merkin, 1 Squat, 1 WWI

COT

Thanks for giving me the chance to lead. This workout really got tough there in the higher duplications. Fibonacci squence workout is next.

PAX: Frugal Macdoogal (QIC), Venus, Old Hickory, Money Shot

Disclaimer then mosey to amphitheater

WOR:

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

Exercise #1: 11s

Starting on the wall, bear crawl across to amphitheater and walk up amphitheater steps to top for 10 squats before heading back down, bear crawl back and 1 squat jump.  Every time you get to the bottom of amphitheater you would do 2 irkins (up) and then 2 derkins (down).  Rinse and repeat until 1 squat and 10 squat jumps.

Mosey to the South Campus Gym to get sandbags.

Mosey to football field while shoulder pressing on QIC call.

Exercise #2: Frog Jump/Merkin 20yd suicide

Starting on the goal line, do weighted frog jumps to 5 yard line, perform 5 merkins, then frog jump back for 5 merkins.  Rinse and repeat adding 5 yards and 5 merkins every time up to 20 yard line.

Exercise #3: Farmers Walk/Hip Thrusters 20 yd suicide

Starting on the goal line, do weighted farmers walks holding sandbag over head to 5 yard line, perform 5 weighted hip thrusters, then farmers walk/sandbag over head back for 5 weighted hip thrusters.  Rinse and repeat adding 5 yards and 5 weighted hip thrusters every time up to 20 yard line.

Exercise #4: 25 Weighted WWIs

Mosey back to South Campus Gym to return sandbags then mosey back to top lot for COT.

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

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

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

16 PAX arrived for a track and field based Hillympics. A cool drizzle added to the gloom factor and would play a nice roll in adding some weight to the burpees and merkins for the day.

QICs: Black Lung and Boy Band

PAX: Venus, Life champ, Prevac, Tampa libra, Razorback, Ludwig, Bad Boy, Toga, Red Skull, Frugal McDoogal, White Russian, Too tall, Moneyshot, Hot n’ Ready

We started with a mosey to the track followed by 1 lap around the track and then circled up for WOR. Wanted to get a little loose before the running that was coming.

WOR: Good mornings, Willie Mays,  Toe Touches, Low and Slow Squats, Baby Arm circles forwards and back, and overhead claps.

Thang: Track and Field day

The workout was designed to highlight speed and strength in a mix of alternating skill team events.

Event 1: 800m race: All PAX together, scored by sum of position at the finish  1)White 2)Red 3)Blue.  White team with a dominant performance, though they later would find that they had started too strong.

Event 2: Hand-stand-off: All pax perform a handstand, longest time wins 1)Red 2)Blue 3)White.  Props to TooTall for going into trance mode and defeating White Russian for the final spot. Moneyshot gave them a good fight for the white team.

Event 3: 8x100m relay (with hand release merkins while waiting for your teamate, scored x2 once for team placement and once for average number merkins per PAX).  Race: 1)White 2)Red 3)Blue  Merkins: 1)Blue 2)Red 3)White.

Event 4: Burpees x 2 min: Avg. per pax. 1)Blue 2)White 3)Red. Good form with chest to ground was the expectation. On a wet and cold day, this added about 5lbs per PAX and after 2 min of Merkins these became quite difficulty. I was impressed by the good form by all PAX involved.

Event 5:  400m Team Partner carry (at least 1 pax must be carried the whole 400m). 1) White 2)Blue 3)Red. White and Blue team set a blistering pace early and left YHC in the dust.

Event 6: Team WWIIs first to team total of 50 x #PAX. 1)Blue 2)Red 3)White

Event 7: 400m Run: All pax running scored by sum of placements 1)Blue 2)Red 3)White  And after a great running start, the white team just gave out at the end. Winning the 800m and the 400m Partner carry lead to near last place finish for every PAX on the team….

Following this it was a very slow mosey back to the parking lot for COT. The site of PAX struggling to make the 200m journey back brings the satisfaction of a workout well planned.

COT

Announcement: Trident on hold until 2019

Additional points: All teams were present at >75% participation 1 point each, all teams had a flag (if Tampa Libra can be believed, apparently he Hulked out on his and broke it in half….) 1 point each.

Total Points for the week:

Blue:12     White:9    Red:9

3 week total: Blue: 30, White: 29, Red: 22

 

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.