Category: The Hill

Felt a little like fall as 15 strong crushed it at The Hill this morning.

PAX: Frugal Macdoogal (QIC), Big Stick, Cowboy, Foley, Money Shot, Lumbar, Umbrella, Skidmark, Venus, Black Lung, Razorback, Too Tall, Dilly Dilly, Foxtrot Talks A Lot, Prevac

Here’s what went down:

Disclaimer then mosey up to the football field for WOR.

SSH x 15, WMH x 10, GM x 10, FBAC x 10, RBAC x 10, Seal Claps x 10

Mosey to the endzone.

Bear Crawl x 20 yards, Broad Jump x 20, Sprint x 60

Mosey down to the weight room, partner up and grab dumbbells (15-20 lbs.) per group.

Round One:

Partner One sprints to and up the steps at the end of the library before heading back (about 200m).  Partner Two AMRAP weighted exercise.

Weighted exercises were shoulder press, curls, forearm curls, triceps kickbacks, flys, RDLs, deep squats, press, calf raises, American hammers

Round Two:

Partner One does one set of AJs while Partner Two does the same AMRAP rotation of weighted exercises.

Return weights and mosey to top lot.

COT

A beautiful clear morning in the low 70s greeted 15 PAX for a morning of weighted workout at the hill.

QIC: Skid Mark

PAX: Big stick, Vegemite, Frugal Mcdoogal, Plunger, Money Shot, Dimples (visiting), Venus, Too Tall, Yard Sale, Cowboy, Prevac, Cathy, and Cauliflower (FNG).

We started with a mosey up the steps toward the football field an then around the school to the amphitheater.

WOR: SSH x20, Good mornings x10, Don Quixote’s x10, Willie Mays Hays x10, LBACs 10 fwd – 10 bkwd, Overhead claps x10

Pax then mosied into the weight room for the start of the workout. Everybody grabbed their own 25lb weight plate (there are many like them, but this one is mine…) and paired up with a partner.

Thang:

Pull-ups: Until Failure, then 5 partner assisted (Prevac’s 35 was quite impressive, he says his kip comes naturally)

Merkins with 25lb plate on back: Until 30reps or failure

Move to the amphitheater for the rest of the workout.

Partner 1: Overhead lunge walk to the stairs (about 100ft), Partner 2: AMRAP Curls until Partner 1 stops. Flapjack to come back as a group in front of steps.

Partner 1: Walks up 1 flight of steps doing a thruster at each step. Partner 2: Weighted WWIs. Flapjack.

Partner 1: Walks the amphitheater loop, 5 overhead triceps extensions at each platform between steps and each lamp-post. Partner 2: Saturday night fever. Flapjack.

At this point, Venus began with the mumble-chatter. “I hope disco’s well”.  We should name the FNG Bikenny since he wants “to be Kenny Chesney”… This continued for the remainder of the workout.

Once we all finished we went back to the bottom of the stairs. Partner 1: bearcrawl up and down the stairs, Partner 2: Weighted front shoulder raise.

Next we left the weights at the bottom of the amphitheater stairs and mosied to a larger staircase just north of the amphitheater.  PAx proceeded to perform wheelbarrow walks up the stairs and a mosey back to the amphitheater for 30 weighted squats. Flapjack.

By Prevac….

After this, we mosied back to the weight room for weighted rows: 30 or until failure.

Re-rack the weights and mosey to the parking lot for…

Mary: Flutter kicks x20, Superman’s x10, Freddy Mercury x10, Superman-Banana in cadence. Finished with a 1min low plank.

COT

Naming of new FNG Cauliflower who is the wrestling coach at FRA.  Enough said. Turns out Venus is a pretty funny guy, and if paired with Cathy the giggle factor goes up to the level of a gaggle of middle school girls.

Thanks to everyone for giving me the opportunity to lead. SYITG.

PAX: Frugal Macdoogal (QIC), Skid Mark, Black Widow, Too Tall, Yard Sale, FNG Foley

Mosey down to the amphitheater

WOR:

SSH x 15, GM x 15, WMH x 10, FBAC x 10, RBAC x 10, Overhead Claps x 10, Seal Claps x 10, One set of AJs

Grab dumbbells from the weight room (15 or 20lbs.)

THANG:

• 11s:
  • WWI
  • Weighted bear crawl to the other side
  • Derkins

• Battle ropes: partner up.  One partner on the ropes and the other resting.
  • 20 seconds: small alternating waves
  • 15 seconds: small waves
  • 10 seconds: big alternating waves
  • 10 seconds: power slams
  • 15 seconds: outside circles
  • 15 seconds: inside circles
  • 20 seconds: power slams

• 7s:
  • Squat into thruster with the dumbbells
  • Weighted lateral bear crawl
  • AJs

Return the weights then mosey to the top lot for COT.

17 PAX: Big Stick (QIC), Frugal Macdoogal, Grisham, Red Skull, Razorback, Vegemite, Hot N Ready, Shocker, Funyuns, Yard Sale, Donuts, Dilly Dilly, Black Lung, Blue Mule, Bagger Vance, Moneyshot, Floppy Disk

QIC rolled in hot right at 0530 and we moseyed to the football field.

SSH x 69, Low and Slow Merkins x 11, WMH x 12

100 Yard Sprints x 7 with exercise between sets.  Rotated between 10 burpees, 10 merkins and 10 power merkins.

Mosey down to the amphitheater, partnered up and grabbed 20/25lb dumbells per group.

Part One:

• Partner One would do 5 sets of AJs and then 15 merkins.
• Partner Two would do 15 curls, 15 overhead press, and then wall sit and wait
• Rinse and repeat x 3

Part Two:

• Partner One would do 3 sets of AJs and then 15 power merkins.
• Partner Two would run the quad loop then wall sit and wait
• Rinse and repeat

Part Three:

• All PAX would do 3 sets of AJs and then 15 power merkins.

Mosey to the quad for SSH x 69.

Mosey to the parking lot, wrapping things up with 15 power merkins.

PAX: Frugal Macdoogal (QIC), Skidmark, Shocker, Hot N Ready, Keep the Change, Princess Aurora, Hambone, T-Cell, Vegemite, En Fuego, Prevac, Yard Sale, Porcelain, Firefox, Tampa Libra, Diffuser (FNG), Rocksteady (FNG)

17 PAX rolled up on a humid morning to sweat off their July 4th endeavors with a friendly game of ultimate frisbee, F3 approved.

Here’s what went down:

Disclaimer then mosey up to the football field.

WOR:

SSH x 10, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Overhead Claps x 10, Seal Claps x 10, Merkins x 10, Squats x 10

The Thang:

We broke off into two teams – the West Side vs. The Shire for a game of ultimate frisbee with a little added F3 fun.   If a team scores, the scoring team does 20 squats and the team that gave up the score does 20 merkins.  Also, every 5 minutes QIC would stop the game and we would all do 5 burpees.  In addition, every time a team turned the frisbee over, they would do an up-down.  We played on the entire football field which made for plenty of running.

The men of the West Side came strong in numbers and skills to take on the home standing guys from The Shire.  Unfortunately for the good guys, the West Side defeated the Shire 6-4.

We ended the morning with an AYG sprint – The Shire x 100 yards, West Side x 50 yards.

COT

It was a fun morning and hoping that this becomes a regular occurrence.

Till Next Time,

Frugal

It was a great morning to get out and make ourselves better.  74 F and Muggy for the 10 PAX that made the effort to better themselves.

QIC: Skid Mark

PAX: Black Lung, A.fib, Bagger Vance, Yard Sale, Bob the Tomato (rename), Cowboy, Too Tall, Vegemite, Money shot

We started with a medium pace mosey around the campus, arriving at the ring of fire (red rubberized track) for warm-o-rama.

Disclaimer

WOR – SSH x20, Good Mornings x10, Willy Mays x10, LBAC f/b x15 each, overhead claps x10

Thang:  The Longest Mile

As many of us experienced Funyuns’ strength building beat down this past Tuesday, a cardio heavy routine was in order.  We set up at the start of the 100m on the track for a track based work out.

4 Laps around the track; Start each lap with 5 Burpees, stop at each 4×1 relay exchange site and the finish for a strength exercise. Plank for the 6 after each lap.

-Lap 1: Merkins x15 per stop

-Lap 2: LBCs x20 per stop

-Lap 3: Squats x20 per stop

-Lap 4: Carolina Dry Docks x10 per stop

The PAX were breathing heavy at this point and muscles were begging for relief.  There was none given. Time to partner up.

-1 lap: Partner carry the straights, mosey the corners

-1 lap: Bear Crawl/Lunge Walk the straights, mosey the corners

Mosey Back to the parking lot

Mary:  Flutter Kicks x30 (ran out of time again)

COT

Thanks again for giving me the opportunity to lead this morning.  Target for increased cardio/calorie burn achieved. My estimate was 720 kcal burned in 45 min which comes out to 960 kcal/hr.  Not bad.

SYITG

7 showed up at The Hill for a humid and sweaty 70 degree morning to get better together.

PAX: Frugal Macdoogal (QIC), Moneyshot, Vegemite, Cinderella, Shank, Hambone, FNG Slugs & Bugs

WOR:

Mosey to the football field

SSH x 10, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Seal Claps x 10, Overhead Claps x 10, Merkin x 1, Squat x 1, Jog to goal line.

THANG:

• Broad Jump x 20 yards then sprint 80 yards to other end zone
• Rinse and Repeat
• Mosey to the Amphitheater and grab small dumbbells from the weight room
• 11s:
  • Weighted AJ
  • Farmers Walk to the top of the stairs toward quad
  • Weighted Burpees
• Partner Up
  • Partner One: Dumbbell Deadlift
  • Partner Two: Run to the end of the sidewalk and back (around 320 yards)
  • Rinse and Repeat
• One Minute Dumbbell AMRAPS
  • Curls
  • Forearm Curls/Reverse Forearm Curls
  • Shoulder Press
  • Chest Flys
  • Press
  • Shoulder Raises
  • Weighted Wall Sits

Return weights and mosey to the top lot

Flutter kicks and toe touches till all in

COT

Great work guys!

Always a pleasure to lead.

Frugal

PAX: Big Stick (QIC), Goose, Frugal Macdoogal, Money Shot, Owl Bait (F3 Charlotte), Black Lung, Foxtrot, Hacker, Funyuns, Big Bang, Lunch Lady, Skidmark, Venus, Cowboy, Bagger Vance, FNG Wonderland

WOR:
Mosey up to the football field.

SSH x 20, Good Mornings x 15, WMH x 15

THANG:
10 Squats then Sprint 100 yards.  Repeat x 5

Long mosey over to the tennis courts.  Line up on baseline for shuttle sprints

2 Merkins, then 8 shuttle sprints (baseline to net = 1 sprint).  Repeat with 9, 10, 11, 12, 13, and 14 sprints before lightning forced us to go inside.  We have a lightning detection alarm we call Thor at the Hill that goes off when there’s lightning in the area – he started screaming so we moseyed to the MS gym.

10 irkins then 10 sets of bleacher jumps (10 steps each set) followed by 10 derkins.

Mosey to the opposite wall and wall sit and wait till all in.

Suicides Rounds One and Two: Sprint to mid court and back, bottom of bleachers and back, top of bleachers (at the top of bleacher you would do 10 merkins) and back.  Every time you crossed mid court you would do 2 burpees.

Suicides Rounds Two and Three: Same as above but 20 dips at the top of the bleachers and two merkins at mid court.

Suicides Rounds Four and Five: Same as above but 5 burpees at the top with nothing at mid court.

Mosey to the top lot.

Flutter kicks x 61

COT

Q:
Vegemite

PAX:
Bagger Vance, Too Tall, Funyuns, Foxtrot, Prevac, Bicentennial Man, Dilly Dilly, Black Widow, Blue Mule, Pop A Lock, Cinderella

12 showed up on a mild morning at The Hill before the rain decided to set in. Figure it had been awhile since there was a Burpee Apocalypse on The Hill, so I set out to remedy that situation after dropping Ye Olde Disclaimer.

Slaughter Starter:
Burpee Apocalypse (Blood Clot missed out.)

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

• Good Mornings x12 IC
• Willie Mays x12 IC
• Slow and Low Squats x12 IC
• Baby Arm Circles (Both Ways) x12 IC
• Michael Phelps x12 IC

THANG:
Line up on the goal line for 11s:

1. Squat Jumps (Start with 10)
2. Forward run to 50
3. Mountain Climber Merkins (Start with 1)
4. Backwards run back to goal line

Slow mosey lap around the field to catch our breath a bit.

Line up on the goal line for 50 Yard Partner Carries (Down and Back)

• 5 Burpees at the 50
• 10 Merkins on the goal lines

Mosey around football field again and then down to the amphitheater area for more partner work.

Set 1:
Partner 1 does 10 decline wall merkins while Partner 2 does AMRAP amphitheater jumps. Flapjack and rinse and repeat x3.

Set 2:
Partner 1 does AMRAP incline merkins while Partner 2 goes streaking in the quad (no actual streaking took place, Frugal. Promise.) Flapjack and rinse and repeat x3.

MARY:

• Flutter Kicks x30 IC
• LBCs x20 IC
• Plank for final minute.

Thanks again for those that came out looking to get better and, as always, thanks for allowing me to lead.

SYITG,
Vegemite