Category: The Hill

17 PAX: Frugal Macdoogal (QIC), Blue Mule, DMish, Too Tall, Money Shot, Dr. Smartt, Yard Sale, Funyuns, Vegemite, Dilly Dilly, Old Hickory, Heister, Venus, Umbrella, Mickey Mouse, Pop-A-Lock, Vocals

At 0530, QIC did a quick disclaimer and decided to skip the WOR to mosey to the weight room and dive right in.  All PAX partnered up, grabbed a plate (45lbs) per person and moseyed to the top of the hill at the east side of the football bleachers for three rounds of fun.

ROUND ONE:

• Partner One runs down the hill and back (approx. 300 meters) while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then weighted wall sit until all in.
  • Clean and Press
  • RDLs
  • Overhead Squat
  • Floor Press

ROUND TWO:

• Partner One would run down the hill and back (approx. 150 meters) while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then weighted wall sit until all in.
  • Curls
  • Triceps Extensions
  • Bent Over Rows
  • Overhead Reverse Lunges

ROUND THREE:

• Partner One would run down the hill and back (approx. 100 meters) while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then weighted wall sit until all in.
  • Weighted Plank
  • Chest Press
  • Around the World
  • American Hammer

Mosey back to the weight room to return the plates and call it a day.

Good work fellas!

 

QIC:  Skid Mark

PAX: The Ruckers (Bagger Vance, Funyuns, Vegemite); CAPSLOCK, Prevac, Big Stick (LIFO),  Dr. Smartt, Barely Legal, Spark Plug (FNG),

It was a cold morning as the PAX showed up. A pre-ruck of Bagger Vance and Funyuns passed by to pick up Vegemite in the parking lot for continued rucking through the campus. The remaining 7 Pax circled up for the disclaimer and what turned out to be a true gut busting workout, as we lost 1 PAX to an emergent deuce and finished the workout with a 4 minute splashing of merlot.

We started with a quick mosey around the northern half of the campus and then back to the parking lot where we circled up for warm-o-rama.

Warm-o-rama – SSH, Good mornings, Willy Mays, Arm Circles x2, Merkins in cadence

Count off by 2’s – separate into 2 teams for a cold spring morning teams race.

Each team ran to the following places (in different order) and completed tasks to see who could finish first as a team.

• Football Field
  • 100yd Merkin Suicide (add 1 merkin per 20 yrds)

• Playground
  • 25 pullups and 100 Squats per PAX, split however

• Amphitheater
  • ½ PAX Amphitheater Jumps x2; ½ do handstands, then flapjack
  • 2 laps around the quad loop (once for each partner)
    • Wheelbarrow up the stairs
    • Jog the loop and back down then flapjack.
    • If odd number, 1 PAX can bear-crawl the stairs x2

Team 1 was the first to finish but lost Big Stick due to emergent bathroom needs.

We then moseyed behind the football field bleachers and partnered up for some buddy love time and completed the following:

• Partner 1: 20 Squats; Partner 2: Balls to the Wall AMRAP – Flapjack
• Partner 1: People’s chair; Partner 2: Flutter kicks x 20 ct – Flapjack
• Partner 1: LBCs x30; Partner 2: Plankjacks x30 – Flapjack

Mosey to the football field for 100yd sprints x4, then back down to the parking lot for some music and Mary.

Music: Mustang Sally – Buddy Guy version.

-Merkins for each “Sally”; Plankjacks for each “ride”

Mumblechatter arose about the origin story of the song as BV, Funyuns, and Vegemite joined back in at this point. In addition, we had our second loss of PAX to GI distress as Barely Legal proceeded to splash merlot repeatedly for the entire song.  I guess he really doesn’t care for the blues.

Finally, we finished with a quick succession of Flutter kicks, slutter kicks, and box cutters

BH: Come out to Battleground tomorrow (off McEwin just east of I-65) for the convergence workout for Spicoli. Apparently board shorts are the garment of choice for tomorrow.

1. Why is there snow on the ground in March in Nashville?

2. 13 PAX didn’t seem to mind as they came out to partake in the fun that is The Hill.

PAX: Frugal Macdoogal (QIC), Foxtrot Talks a Lot, Money Shot, Tampa Libra, Tokyo Rose, Lunch Lady, Vegemite, CAPSLOCK, Black Widow, Bicentennial Man, Big Stick, Grease Trap, Bagger Vance

Grease Trap and Bagger Vance elected to get a lovely ruck in in preparation for their upcoming events while the rest of the PAX moseyed down to the weight room.

WOR:

SSH x 10, Squats x 10, Good Mornings x 10, WMH x 10

 

THANG:

We partnered up and grabbed a trap bar (135lbs.), dumbbells (20-25lbs.), and a jump rope per group and then headed out to the front of the library.

Exercise one: Partner One farmers walk around the library loop, stopping halfway through for 10 trap bar deadlifts. Partner Two burpees until partner begins deadlifts. Partner Two sprints to switch with Partner One – gets trap bar, deadlifts, then farmers walk back to starting point while Partner One sprints back to starting point and does burpees until partner arrives.

Exercise two: Same as exercise one, except dumbbell curl instead of burpees.

Exercise three: Same as above, but jump rope instead of curls.

Exercise four: Same as above, but dumbbell shoulder press instead of jump rope.

Exercise five: Partner One trap bar squat jumps x 20 while Partner Two jump ropes.  Switch and repeat.

Exercise six: Partner One trap bar shrugs x 30 while Partner Two merkins. Switch and repeat.

Exercise seven: Partner One trap bar calf raises x 30 while Partner One american hammers.

Mosey to weight room to return weights, grab dumbbells, and head out to amphitheater.

Exercise eight: Curl Train – curls x 8 each arm with 10lbs, 12lbs, 15lbs, 20lbs, 25lbs, 30lbs, then back down 30, 25, 20, 15, 12, 10.  PAX get in a line and start doing burpees when the first person begins.  When the first person ends (and each person thereafter), he does AJs (amphitheater jumps) until all PAX finish.  Unfortunately, we ran out of time and QIC called it early.

Mosey to top lot for COT.

Done!

Here’s the work that was put in by 17 last week thanks to Big Stick at The Hill:

PAX: Big Stick (QIC), Frugal, Umbrella, Pop-A-Lock, Money Shot, Black Widow, Foxtrot, Cathy, Venus, Vegemite, Too Tall, Baby Scout, Prevac, Blue Mule, CAPSLOCK, Yard Sale, and one more I’ve missed…

THANG:

Big Stick arrived right before 5:30 and took off to lead the charge with a mosey to the playground.  PAX partnered up and did:

Wheelbarrow merkins x 50 each

Pullups x 10 each

Squats x 50 each

Wheelbarrow merkins x 50 each

Pullups x 10 each

An off road mosey behind the baseball field led us up to the football field.

12-15 100 yards sprints with 10 merkins between each (not sure the exact number as I was way too winded to count).

Mosey down to the amphitheater and partner up.

Partner One does 4 amphitheater jumps (AJs) while Partner Two decline merkin then rotate.  Rinse and Repeat.

We followed that up by running the Quad Loop then immediately in to two AJs.  Rinse and Repeat x 3.

We then partnered up for some partner AJs x 8.

To wrap things up at the amphitheater, we rotated between Incline Merkin x 10 and Decline Merkin x 10.  Rinse and Repeat x3.

Mosey to parking lot.

10 burpees

Flutter kicks x 40

Done.

 

It was a gloomy morning on the Hill for a fun spontaneous q from yours truly, Frugal Macdoogal.

PAX: Frugal Macdoogal (QIC), Pop-A-Lock, Umbrella, Bagger Vance, Funyuns, Blood Clot, Too Tall, Big Bang, Tampa Libra, Skidmark, Vegemite, Cowboy, Money Shot, PreVac

WOR:

Mosey to the football field.

SSH x 10; WMH x 10; GM x 10; Forward BAC x 10; Reverse BAC x 10; Overhead Claps x 10; Shoulder Press x 10; Seal Claps x 10

THANG:

Football Field Suicides: Start on goal line. Run 5 yards and do one merkin; run back to goal line and do one deep squat.  Repeat increasing 5 yards and one merkin/deep squat each time.  Work up to running 100 yards and 20 merkins then running back to goal line and finishing with 20 deep squats.

PreVac led abs until all in.

Partner up.

Exercise 1: Partner Hamstring Curl x 20.  Partner One lays on ground in merkin position and pushes up to kneeling position using hamstrings to curl up then returns back down to starting position as controlled as possible to work hamstrings.  Partner Two provides weight on ankles to assist.

Sprint to the 50 yard line and back for Partner Two.

After both partners have gone, rinse and repeat at 10 reps each.

Exercise 2: Partner Leg Throws x 20. Partner One lays on ground on back holding the ankles of Partner Two.  Partner One then kicks their legs up to Partner Two’s chest and Partner Two pushes legs back down.  Partner One stops legs before they hit the ground to work abs and then kicks back up.

Sprint to the 50 yard line and back for Partner Two.

After both partners have gone, rinse and repeat at 10 reps each.

Exercise 3: Burpee Broad Jump x 50 yards

MARY:  5 Minutes of Abs – each PAX chooses an ab exercise to lead until time is called.

10 Burpees OYO

COT

Great work today fellas!  There were some announcements about some biscuit run and some other dates that I’ve forgotten, but I’m sure BV has slacked about it, so check it out.

As a reminder, we’re planning on having a quick devotion after each Hill workout.  Today, BV shared about our calling as husbands to love our wives like we do Jesus and be intentional in our relationship with them.  It was a great work and encouragement to me as I definitely give leftovers too often when things get busy.   Pop-A-Lock will be sharing next week, but feel free to sign up on the Q signup beside The Hill workout Q signup.

Blessings,

Frugal

PAX: Angies List Killer, Billboard, Red Bag, Life Champ, Umbrella, PreVac, Vegemite, Skid Mark, Too Tall, Venus, FTTAL, Big Bang, Funyuns, Pop a Lock, Frugal McDugal, Tampa Libra, Dr. Smartt, CAPSLOCK, BV

QIC: Bagger Vance

23 met the HIM of F3 Nashville this am. 0529:30 call was given to get thyself ready to roll. 0530 Disclaimer dispensed. Head out as some stragglers were streaming in. Quick mosey through the courtyard into the Amphitheater up the steps to the weight room. Each PAX grab a Med Ball, plank and wait in Amphitheater. All in, head out the other side and up to the Ticket booth dropping med balls in upper lot for

WOR:

SSH X 13 IC, GMA X 10 IC, IW X 10 IC, SQUATS X 10 IC, HB X 10 IC

Thang:

Simple 11s w 2X Speed Bumps

Squats at lower lot

Lunges behind concession stand at football field

Speed Bump 1 on way up 3 Med Ball or Sand Bag Burpees

Speed Bump 2 on way down 3 Med Ball or SNd Bag reverse Burpees

PAX instructed not to skip steps on way up and down … Penalty of 1 Burpee per skipped step. Apparently when YHC tripped that counted as a skipped step but everyone else hit every step ?

0608 PAX instructed to drop the running and finish reps in upper lot

0610 quick mosey back through FRA to return Med Balls

MARY

Plank for 90″

TIME

NMM:

Fantastic to have Red Bag back out with us this am. Kotters to Too Tall as well for being back. Yall be sure to Re-EH a brother you haven’t seem in a while. He will appreciate it and we will all be better for it.

A little MC from YHC during Mary RE: Standards and Accountability. It’s a dichotomy of sorts when you try to enforce Standards after you’ve told PAX to MAN (modify as necessary). Maybe that’s just a personal dilemma.  Anyhoo, great to be able to lead.

As you may expect PreVac was at the front of the lead lap along w Red Bag. May be time for a piss test for those dudes.

BH:
Devo for 5-10 Minutes post The Hill next week will be led by Frugal, YHC will take week II, need takers for the next couple weeks.

Get your Full EH on, the days are getting longer and warmer, now is the time to get some Sad Clowns out in the Gloom with us.

Look for launch info for Nolensville…@unt Bea, Numbtucks and Tebow will be the Redwoods down there.

Service Project for Feb reach out to Dupree

F3 Dads camp is shaping up nicely.  Look for more details coming soon.

YHC,

BV

—

PAX: Bagger Vance, Dr. Smartt, Prevac, Skid Mark, Bartman, Yard Sale, Vegemite, Deck the Hollis, Tokyo Rose, Black Widow, Bicentennial Man, Funyuns, Venus, Big Stick, Lunch Lady, Jolene (FNG), Pop-a-lock, Tampa Libra

QIC: Tampa Libra

Mosey down to the bottom, across the lots, up the hill and back around. Circle up for standard F3 warmups: SSH, Willie, Good Mornings Butt-kickers, High Knees.

Mosey to the field to sharpen our mental game with some agility work on the ladder. 6 different workouts, two times through on each one. Jog to the 50 for a few more stretches.

THANG:
Tabata: 4 exercises – 30 sec hard, 10 second break, 1 minute rest after each round.

Peter parkers, split squat jump, plank get-ups, burpees.

4 total rounds

---

Mosey to the back of the stadium and partner up. 1 Partner in a wall sit while the other partner does decline pushups with feet on their partner’s knees.

Switch.

Bulgarian Split Squat using partner instead of bench. 5 each leg.

Switch.

2 rounds of the above.

---

Core:

Sarah Michelle Gellar’s (wide leg, cross-over, situp) – 25
Eureka’s Castle’s (sit-up, v-up) – 16
Florence Nightingale’s (pulse ups) – 25
Ruth Bader Ginsburg’s (heel touch) – 150

COT. Prayer.
A lot of sickness going around. A lot of tragedy across F3 Nation with deaths in the family or F3 brotherhood. Lunch Lady requested prayers for several students (age 8) with behavioral issues needing constant restraint.

We live in a broken world. Go and be Lights in it this week. Proud to walk with you all.

Week 5 of the Winter Hillympics is in the books as 12 strong braved the single digit wind chill and conquered the Mega Hill…basically FRA’s version of the Aggro Crag.

PAX: Frugal MacDoogal (QIC), Prevac, Tampa Libra, Bagger Vance, D’Mish, Funyuns, Blue Mule, Venus, Big Bang, Foxtrot, Cinderella, Faulkner

WOR:

SSH x 10

Good Mornings x 10

Willie Mays Hayes x 10

THANG:

We’ve done the Mega Hill in a previous workout and QIC thought it should make a return as a Winter Hillympics competition.  To even the playing field, instructions were given on the Mega Hill:  venturing from the lowest point on campus by the front gate all the way up to the highest point at the top of the bleachers while stopping at 8 cones along the way for an exercise.  It looked a little something like this:

Start at Cone #1:

Burpees x 10

Sprint to Cone #2 (about 80 yards):

Tuck Jumps x 20

Backward Run to Cone #3 (about 80 yards ending with sprint up 10 steps):

Merkins x 30

Sprint to Cone #4 (about 40-50 yards ending with sprint up 12 steps):

Mountain Climbers x 40

Bear Crawl to Cone #5 (about 15 yards and then 32 steps):

Toe Touches x 40

Broad Jump to Cone #6 (about 15 yards):

Merkins x 30

Crawl Bear to Cone #7 (about 15 yards):

Single Leg Donkey Kicks x 20 total

Stadium Steps to Cone #8 at the top of the bleachers (about 25-30 steps):

Squat x 10, Lunges x 10 total, Step Up x 10 total

We would rinse and repeat until time was called.

MARY:

Flutter Kicks x 30

WWI x 10

Burpees x 10

 

COT

UPDATED STANDINGS

Today, all PAX got 5 points for every completed Mega Hill.   For those on the 4th attempt, a point was given for every cone you reached.  Additionally, bonus points were awarded for the top three finishers (Big Bang 5 points, Funyuns 3 points, Prevac 1 point).

Prevac is trying to distance himself in the standings as he remains the leader.

Top Eleven:

Prevac	145
Tampa Libra	124
Bagger Vance	98
Frugal	84
D’Mish	77
Funyuns	64
Headstud	61
Blue Mule	58
Pop-A-Lock	57
Venus	53
Big Bang	53

FINAL THOUGHTS:

There’s not a chance I would have ever worked out in weather like we’ve had this week if it wasn’t for F3 and you all.  I’m thankful for this brotherhood and accountability – it makes me better in a lot of ways.

It was a pleasure to have Faulkner back with us today.  He shared a little about what F3 has meant to him in England as he’s worked out with us from afar.  I know he’s missed around here, but excited what God is doing in and through his family across the pond.

ANNOUNCEMENTS:

Armada is this Saturday.  Check out Slack for more info, but should be a party.

Three weeks left of the Winter Hillympics – come join us!  If you’re interested in Qing, feel free to sign up.

Till Next Time,

Frugal MacDoogal

 

When: 28 December 2017

PAX: Tampa Libra, Princess Aurora, Dr. Smartt, Blue Mule, Vegemite, Deck the Hollis, Yard Sale, PreVac, Dupree, Bagger Vance

QIC: Bagger Vance

 

Whoah, 13* was a bold kick in the retreated crotch this am.  10 PAX made the right choice and took the RedPill this am to be there for their brothers.  YHC was a bit nervous at 05:25:30 when it was an empty lot but thankfully, the cavalry finally arrived.  Some quick paperwork at 05:28 and mosey over to pick up Veg and Dr. Smartt.

 

Mosey down to soccer field and track where the day’s Evolutions would take place.  Take a lap around the track with some side shuffles, butt kickers and high knees.  Circle up at mid-field.

Disclaimer

WOR:

SSH x 20 IC, Lunge Progression Right Leg x 5 IC in all directions, Lunge Progression Left Leg x 5 IC in all directions, Deep Squats x 10 IC, GMA x 10 IC, WMH x 10 IC, LBAC F/R x 10 IC, Michael Phelps x 10 IC, Air Presses x 10 IC, Mariah Carey R x 10 IC, Mariah Carey L x 10 IC, Supermans x 10 IC, SSH x 10 IC

Thang:

APFT consisting of 2 mins max Merkins, 2 mins max Big Boy Sit Ups, 2 mile run.

After Merkins and BBSU, we did some more calisthenics and movements so no one pulled anything.

As we got back to the start line YHC realized timing had hit the fan so we would do 6 laps instead of 8 and multiply out those times for the 2 mile score.

Time.

NM: it is days like today that make us better, not necessarily physically but mentally.  Glad that today wasn’t going to be a solo Q ala Bad Boy several weeks back.  Part of the beauty of F3 is posting for that other HIM…such a different world view than most employ.  With the cold weather, YHC wanted to make sure we got plenty of loosening and warming up in, hopefully as the year progresses and weather turns we won’t be rushed and will be able to do more after the APFT.  Blue Mule and I came to the conclusion that having a heavier partner or at least one that is pretty close in weight is helpful when anchoring on the BBSU.

BH: continue to lift up those brothers who are going through this season having recently lost loved ones.  Also, think about someone you haven’t seen in a while and reach out to him, CCR and I amongst others, have all the PAX contact info if you need help.

Upcoming Events –

1/1/18 – Annual NYD Convergence come one come all even if you still smell like 2017!  Launch at 0700 from The Hill Princess Aurora on Q

1/6/18 – 57^th Running of Warpath in Franklin.  Launch at 0500 from Armada, will be 13.2M run with multiple AOs and multiple Qs…Truly something to check off your list and it is an all paces run as No Man Left Behind in full effect.

1/15/18 – 4^th Annual 5K4MLK sponsored by Barefoot Republic, great cause and pretty easy course.  Cost goes to $30 on 1/1/18, details here www.5k4mlk.com

Look for more 2^nd and 3^rd F Opportunities in the weeks to come as well as launch in Tullahoma and Nolensville Q1 of 2018.

YHC,

Bagger Vance