Category: The Hill

Week One of the Winter Hillympics is in the books!  See the end of the backblast for more details on scoring and some of the changes to this year’s competition.   It’s not too late to come out – join us next week!

Today, we broke into three teams and got work done in beautiful 27 degree weather.

PAX:

Team Red – Yard Sale, Boy Band, Too Tall, Hot N Ready, Life Champ

Team White – Blood Clot, Umbrella, Frugal Macdoogal (QIC), Black Lung, Prevac

Team Blue – Tampa Libra, White Russian, Venus, Bagger Vance

Here’s what happened:

Disclaimer then mosey down to the amphitheater for WOR:

SSH x 12, GM x 12, WMH x 12, FBAC x 12, RBAC x 12, Overhead Claps x 12, Shoulder Press x 12, Seal Claps x 12, Imperial Walkers x 12

We divided into our three teams and grabbed a barbell with weight (65lbs. total) and the battle ropes.

Competition One: Curls

• First team to complete 200 curls wins.
• Additional rule: someone had to be doing the battle rope at all times – if the ropes were dropped then that team would have a -10 rep penalty on their curls. The rest of the team was rotating between wall sits and abs.
• 1^st place (2 points) – White
• 2^nd place (1 point) – Blue
• 3^rd place – Red

Competition Two: Upright Rows

• First team to complete 200 upright rows wins.
• 1^st place (2 points) – White
• 2^nd place (1 point) – Red
• 3^rd place – Blue

Competition Three: Shoulder Press

• First team to complete 200 shoulder presses wins.
• 1^st place (2 points) – White
• 2^nd place (1 point) – Red
• 3^rd place – Blue

Competition Four: Squats

• First team to complete 200 squats wins.
• 1^st place (2 points) – Blue
• 2^nd place (1 point) – Red
• 3^rd place – White

Competition Five: Battle Rope

• One representative from each team would do the battle rope as long as possible.
• 1^st place (2 points) – Blue (Venus)
• 2^nd place (1 point) – Red (Yard Sale)
• 3^rd place – White (Frugal)

Return weights and then mosey to top lot for COT.

Reminders:

• First Friday/Leadership Lunch tomorrow at Richland Country Club. Let Umbrella know TODAY if you’re in.
• Bring a gift to next week’s workout to support YES. Check with Tampa Libra and slack for more details.  Hillympics points awarded.

Great job today and look forward to the second annual Winter Hillympics!

Till Next Time,

Frugal Macdoogal

 

SCOREBOARD:

Red – 5

White – 7

Blue – 6

 

DETAILS ON THE WINTER HILLYMPICS:

The Winter Hillympics is a competition over the months of December and January to have fun, get better, and encourage attendance during the cold/bad weather time of the year.  After talking with some of the PAX, we’ve made one  big change this year – we’re going to have two separate competitions: Team and Individual. See below for those dates.  Here’s the point system and a few more bits of information:

Points:

• Competitions:
  • 1^st place: 2 points
  • 2^nd place: 1 point
  • 3^rd place: 0 points
• Attendance (Team Competition):
  • 75% or more of your team in attendance: 1 point
  • At least 50% of your team and temperature below 20 degrees: 1 point
  • At least 50% of your team and constant rain: 1 point
  • 75% and temperature below 20 degrees: 2 points
  • 75% and constant rain: 2 points
  • At least 50% of your team and snow on the ground: 2 points
  • At least 50% of your team and temperature below 10 degrees: 2 points
  • 75% and snow on the ground: 3 points
  • 75% and temperature below 10 degrees: 3 points
• Additional Points (Team Competition):
  • Shovel Flag:
    • 1 point per week if your team has a shovel flag.
  • YES Christmas Drive:
    • 1 point for each person who brings in a toy/item for the YES Christmas drive to the workout on December 13 (max of 5 points per team).

Other Details:

• The Team Competition will run for six weeks until January 10. This competition will be between 3 teams (Red, White, and Blue).  PAX that were not at Week One will be placed on a team at their first post during the Hillympics.
• On January 17, the Hill will converge at 413 Strong to support their new class.
• The Individual Competition will run for two weeks on January 24 and 31 with a crowning of a Winter Hillympics champion.

PAX: Venus, Red Skull, Too Tall, Frugal MacDoogal, Boy Band, Black Lung, Life Champ, Crablegs

WOR

Brief mosey to the football field followed by SSH, squats, LBAC (f/r) and some air presses.

THANG

We landed at the football field and enjoyed the amazing view from up there. The Thang consisted of a series of ladder type exercises using the goal line

Round 1: Run from goal line to the 10 and 1 burpee. Back to goal line and to the 20 for 2 burpees, repeat to the 50 for 5 burpees

Round 2: Repeat with 2,4,6,8 and 10 burpees on the same lines

Round 3a: Starting at the goal ilne, bearcrawl to the next numbered yard line and do that number of LBCs (10 at the 10, etc) until you get to the 50yd line where we rest with 50 squats.

3b: bearcrawl to the next numbered yardline and do that number of american hammers (40 at the 40, etc).

Round 4: Turning it around

Broad jump to a numbered yard line, do half (0.5) of that number of merkins

5 at the 10, up to 25 at the 50 and back down to 5. Many PAX had to modify this one, YHC with the most modification.

Round 5:

Lunge to a numbered yard line, do half (0.5) of that number of squats

5 at the 10, up to 25 at the 50 and back down to 5.

Mary

Box Cutters x 21

Alabama Prom Date x 20

JLo x 20

LBC x 20

Flutter Kicks x 20

Good Morning x 10

Bullhorn:

12/7 Leadership Luncheon as first Friday.  Richland Country Club at 11:30. Details on Slack.

NMM:

Thanks to the men of #TheHill for their hospitality and allowing me to pay my debt from deleting the slack channel. All out there be sure to practice safe slack. I appreciated the warm welcome, hard work from the PAX and the great scenery in addition to the coffee from Frugal MacDoogal. Will hope to make it back another time soon.

Here’s the delayed backblast from our work on November 1st at The Hill with Hermes from F3 Carpex on Q:

18 PAX: Hermes (QIC from F3 Carpex), Frugal Macdoogal, Black Lung, White Russian, Digiorno (F3 Louisville), Foley, Life Champ, Black Widow, Tiny Dancer, Strangler, Dilly Dilly, Yard Sale, Money Shot, Venus, Too Tall, Prevac, Bagger Vance, Squee

10 burpee penalty for not having a shovel flag. Mosey to the track with a stop by the American flag for the pledge of allegiance.

Break into groups of 4 for Indian runs.

Round One:

Run 400m Indian run then Squats IC x 39

20 burpee penalty for having two late arrivals.

Round Two:

Run 400m Indian run then LBCs IC x 39

Round Three:

Run 400m Indian run then Calf Raises x 39

Repeat Round x 3

Slow 400m mosey then mosey back to the lot.

COT

10/25/18 The Hill – Lost my Virgin Q

15 PAX took to The Hill: Frugal – Boy Band – Black Lung – Too Tall – Money Shot – Cinderella – Dilly Dilly – Floppy D – Blue Mule – Life Champ – Red Skull – Hot n Ready – Cowboy – Squee – Strangler

Disclaimer
Warmup:

Mosey – 10 Good Mornings – 12 Imperial Walkers – 12 Baby Arm Circles – Reverse – 12 Air Press –– 25 SSH

Count off 1’s and 2’s 1’s to your left. 2’s to your right.

Thang 1 – Merkin and Squat Variations
– 1’s starts with Upper Body 2’s Lower Body – Switch. Start each new sequence together.

• Merkins – 10/Squat – 10
• Hand Release Merkins – 10/Squat Jumps
• Fingertip Merkins – 10/Split Leg Jumps – 20
• Derkins – 10/Squat – 10
• Irkins – 10/Squat Jumps – 10
• Merkins – 10/Split Leg Jumps – 20
• Diamond Merkins – 10/Squat – 10
• Derkins – 10/Squat Jumps – 10
• Hand Release Merkins – 10/Split Leg Jumps – 20
• “Perfect” Merkins – 10/Squat – 10
• Dips – 20/Flutter Kick
• Dips – 20/Flutter Kick

Thang 2 –Football Field Workout– Start in the endzone – Partner 1 starts – Partner 2 starts when 1 gets to the 20 yd line.

• 20 mountain climbers – Lunge (to the 10 yd line) – Bear Crawl (to the 20) – crab walk (to the 30) – Inchworm
  Merkins (to the 40) – Broad Jump (to the 50) then run to the opposite endzone.
• Rinse and repeat
• 20 mountain climbers – Pivot Squats (to the 10) – Bear Crawl (to the 20) – Crab Walk (to the 30) – Opposite hand and opposite foot hops (to the 40) – Switch hand and foot (to the 50) – run to the opposite endzone
• Rinse and repeat.
• Partner wheel barrel (to the 10) – switch (to the 20) – Partner Carry (to the 40) – switch (to the 60) – Run to the opposite endzone
• Rinse and repeat
• Partner wheel barrel (to the 10) – switch (to the 20) – Partner Carry (to the 40) – switch (to the 60) – Run to the opposite endzone
• Rinse and repeat

Thang 3 – Time Wasters

• Flutter kicks (40) – 10 Spider Merkins – Plank – side plank – switch – plank
• Stretch

Thank you all for coming out and letting me serve,
-The (Scranton) Strangler

Temp: 46ish

PAX:
Foxtrot, Little Stick (FNG), Money Shot, Floppy Disk, squee, strangler, foxtrot, redskull, yard sale, venus, big stick, white russian, spackler, Bagger Vance
QIC: Bagger Vance

Mosey down to Amphitheater

WOR
SSH, IW, HB, SQUATS,MERKINS

To the Weight Room
PII 25 Pull Ups
PI Grab WB and Jump Rope

THANG:
Two Rounds –
PI
25 Wall Ball Shots
PII
Jump Rope
Flap Jack
PI
25 WWIs
PII
Run Loop
Flap Jack
PI
25 Burpees w Ball
PII
Jump Rope
Flap Jack
PI
25 American Hammers (2 ct)
PII
Run Loop (PII Return Gear)
Flap Jack (PI 25 Pull Ups)

EVO II
Plank Progression for the 6
Shuttle Run Football Field
PI Shuttle Run 10,20,30,40,50
PII Flutter Kix
Flap Jack
Reverse Thrusters for the 6
Partner IR around football field

Mary
Flutter Kix x 13 IC
Squats x 13 IC
5 Power Merkins

Time

NMM: Good turn out this AM in spite of a little nip in the air and Fall Break plans.
Disclaimer at 0529:35 and off we went. Foxtrot and YHC were concerned that Frugal was not going to make it due to the whooping cough he was rocking. A quick look over the PAX indicated no Of Counsel and no Doc. We carried on nonetheless.
Bigstick had to break free mid session to drop a heater which gave way to FNG Little Stick. Foxtrot kept thinking Little Stick was Big Stick ergo the new handle.
T Claps to the PAX for enduring YHCs music fail at the start and for the shouting of instructions throughout the EVO.
Money Shot showed his wheels as he edged out Big Stick in the shuttle run.

BH:
Shirt order open until midnight. Price ranges from $20-40 depending upon style and material.
Venus on Q for F3 Top Golf, hit him up for details.

Don’t forget your Adventure, Battle and Beauty.

YHC,
BV

23 PAX crushed it this morning at the Hill.

PAX: Frugal Macdoogal (QIC), Bagger Vance, Dupree, Hot N Ready, Pop-A-Lock, Red Skull, Poutine, Venus, Cowboy, White Russian, Money Shot, Calf Killer, Dilly Dilly, Princess Aururoa, Old Hickory, Razorback, Tap Out, Joey Freshwater, Too Tall, Cinderella, Dr. Smartt, The Strangler, Prevac

Disclaimer and prayer then mosey to the amphitheater.

WOR: SSH x10, GM x 10, WMH x10, FBAC x10, RBAC x10, Overhead Claps x10, Seal Claps x10

After warmup, we got into groups of three and got some bands and jump ropes from the weight room.

Rotation One:

• Partner One: Explosive Band Jumps x 3 then Broad Jump x 3
• Partner Two: Hold the Band
• Partner Three: Jump Rope
• Rinse and Repeat x 3

Rotation Two:

• Partner One: Quad Loop
• Partner Two: Derkins
• Partner Three: Wall Sits

Rotation Three:

• Partner One: Quad Loop
• Partner Two: Irkins
• Partner Three: WWI

Rotation Four:

• Partner One: Quad Loop
• Partner Two: Merkins
• Partner Three: LBCs

Rotation Five:

• Partner One: Quad Loop
• Partner Two: Amphitheater Jumps
• Partner Three: Jump Rope

Return the bands and jump ropes and mosey to the top lot.

Final Exercise:

• 7s – Start at the top lot, run up the hills to the football field fence.
  • Tuck Jumps up top
  • Burpee speed bump in middle
  • Atomic Merkins down low

We ended with 20 WWI and 25 Heels to Heavens then called it a day.

COT

It’s mornings like this when we see the difference that F3 is.  It’s far more than a workout as we hurt with those who are hurting and have the chance to pray for brothers outside of Nashville that we’ve never met.  We prayed for Darth Visor’s family and friends and the F3 Atlanta guys as they deal with the loss of their brother.  We prayed healing for Kool Aid from F3 MECA.  We live in a world where we see brokenness and darkness and death.  But we serve a God who brings healing and hope in the midst of pain.  We serve a God who has conquered death.  We serve a God who uses ordinary people like us to influence and love those around us as we live out Jesus Christ in our lives.  Praying for strength, energy, hopefulness, continued growth, God’s presence and intentionality to you all this morning.

Don’t forget the First Friday Lunch tomorrow 11:30 at the Cookery.

Blessings,
Frugal

19 PAX fought the urge to fart-sack and came out for a good ol’ fashioned leg day at The Hill.

PAX: Cathy, Venus, Prevac, Big Stick, Foxtrot-talks-a-lot, Cinderella, the Spackler, Pop-a-lock, Trevino, Foley, White Russian, Frugal McDoogal, Yard Sale, Red Skull, Blood Clot, Money shot, and Black Lung took part in the main festivities. Bagger vance was present and doing his rehab exercises in the parking lot.

QIC: Boy Band

We started with a quick mosey up to the 50 yard line of the football field where we circled up for..

WOR: SSH, Good Mornings, Willie Mays, LBACs forwards and backwards, Overhead claps, slow and low squats.

Thang:

Mosey to the near end zone for a leg heavy ladder. The premise was as follows: Run sequentially shorter distances on the field while doing more intense strength building work in between.

Steps as follows:  1) Run set distance 2) Complete remaining distance to 100yds with alternative movement 3) Do exercise #1 (reps = to remaining distance) 4) repeat steps and 2 in opposite direction 5) Do exercise #2 (reps = to distance run) 6) Rinse and repeat with next rung of the ladder.

Distance:       Remaining :          Exercise 1:         Exercise 2:

100 yds           —                               —                            —

90 yds           Broad Jump          Merkins x10      Flutter Kicks x90

80 yds           Broad Jump          Merkins x20     Flutters x80

70 yds          Broad Jump           Merkins x30     Flutters x70

60 yds          Lt. Dans                   Squats x40       LBCs x60

50 yds          Lt. Dans                   Squats x50       LBCs x50

60yds           Bear Crawl            Dry Docks x40  Supermans x60

80yds           Bear Crawl            Dry Docks x20   — (short on time)

100yds         —                                —                               —

Mary: 15ct of the following: Toes 2 sky, Freddy Mercury, Pamela Anderson

COT

Thanks to everybody for coming out. The workout was simple but effective. Many moans and groans about not being able to get off the toilet the next day.  Most importantly, we learned that the Franklin guys need to step up their leg day and stop doing so many burpees.

PAX:
Blood Clot, Money Shot, Cathy, Cinderella, Tiny Dancer, Hot-N-Ready, Cowboy, Venus, Too Tall, Boy Band, Old Hickory, Black Widow, Red Skull, Doubtfire (F3 Knoxville), Dilly Dilly, Frugal, Cooties (FNG), Spackler (FNG)

QIC:
Vegemite

19 showed up this morning on The Hill for some Hourglass themed work..

WOR:
Mosey up to the football field. Circle up for:

• SSH x20 IC
• Good Mornings x10 IC
• Willie Mays Hayes x10 IC
• Slow and Low Squats x10 IC
• Baby Arm Circles (Both Ways) x10 IC
• Seal Claps x10 IC
• Air Presses x10 IC
• Burpees x5 OYO
• 25yd High Knees
• 25yd Buttkickers
• 25yd North Facing Shuffle
• 25yd South Facing Shuffle

THANG:
I was talking with Frugal after last week’s session, and he had a “fun” idea for an Hourglass themed workout up on the football field. Here was the plan:

H – Hand Release Merkins
O – One Legged Donkey Kicks
U – Up Downs (four count feet chop then drop)
R – Ranger Merkins
G – Gorilla Humpers
L – Lt. Dans
A – Atomic Merkins
S – Sumo Squats
S – Scissor Abs

The hourglass theme came from starting in one corner of the endzone with 15 reps of the first exercise. From there, you run across to the other side of the endzone to do 15 more reps of the same exercise. Then you run diagonally to the far endzone with a 5 burpee speed bump at the 50-yard line. You do 15 more reps of the first exercise in the far endzone, and then you run across the endzone for 15 more reps of the same exercise. After that, you run diagonally back across the field to the starting endzone with another 5 burpee speed bump at the 50-yard line.

All in all, you end up doing 60 reps (60 minutes per hour) of each exercise with 10 burpees per cycle. You also end up running in an hourglass shape across the football field.

This was a bit of an ambitious list of exercises. We made it through U before YHC came to the realization that the burpee speed bump was slowing down the progression too much. After dropping those off, everyone made it all the way through the Lt. Dans cycle. A couple of guys were halfway through the Atomic Merkins cycle.

This should be doable without the burpees. I think it might be good to put the list of exercises on a board/sheet of paper and allow the PAX to choose their own adventure if you will. This might allow better cycling of legs/upper body exercises than the prescribed HOURGLASS order.

Mary consisted of a good long high plank while we waited for the six and for Frugal to get his phone to record all 19 names.

As always, it’s a pleasure to lead, so thanks for allowing me to get out there and get better with you all.

SYITG,
Vegemite

19 at The Hill this morning for a sweating good time.

PAX: Big Stick, Skid Mark, Bloodclot, Yard Sale, Hot N Ready, Bagger Vance, Lumbergh, Black Widow, Money Shot, Cold Call, White Russian, Red Skull, Trevino, The Strangler, Vegemite, Cinderella, Calfkiller, Foley, Frugal Macdoogal (QIC)

Mosey to the Amphitheater for WOR:

SSH x 10, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Overhead Clap x 10, Seal Clap x 10

Partner up and grab a 45lb plate per group from the weight room then mosey to the loop in front of the library.  Partner One does a weighted exercise while Partner Two does a cardio exercise.

Round 1: Overhead Press and Run to suburban and back (about 185m)

Round 2: Bent Over Row and Backward Run to end of cones (about 135m)

Round 3: Weighted Merkin and Broad Jump to middle cone (about 65m)

Round 4: Curls and Bear Crawl (about 20m)

Round 5: Deep Squat and Run

Round 6: Swings and Backward Run

Round 7: LBCs and Broad Jump

Round 8: Upright Rows and Bear Crawl

Round 9: Floor Press and Run

Round 10: Figure 8 and Backward Run

Round 11: Weighted Lunges and Broad Jump

Round 12: Triceps Pushups and Bear Crawl

Round 13: Deadlift and Run

Round 14: Shrugs and Backward Run

Round 15: Flutter Kicks and Farmers Walk with Plate

Round 16: Squat Jumps and Bear Crawl

Time was called before all groups finished, but great job by all on this hot and muggy morning. We returned the weights and headed up to the top lot.

Once all in, we did 19 burpees then COT.

Announcements:

• First Friday Lunch Tomorrow at The Cookery
• 9/11 Convergence at the steps of Percy Warner next week
• Saturday, September 29 is the F3 4 Year Anniversary Q with Q School to follow
• Sunday, September 30 is the 2nd Annual F3 Scramble at Harpeth Hills Qd by CAPSLOCK. Details to follow on Slack

Thanks for letting me lead this morning.

Frugal