Category: The Hill

Week Three of the Hillympics is in the books! It’s been a blast so far – great idea Frugal!

The assumption was that Prevac ruled the day..not true! Donuts comin’ in hot with 26pts to Prevac’s 24pts!

PAX: Tampa Libra (QIC), Razor, Frugal,Toga, Chum, Black Lung, Prevac, Pop-a-Lock, Funyuns, Donuts, FTTA, Headstud, Buffalo Bill, Brother-at-law, CAPSLOCK

Quick WOR:
Forward arm circles x 20
Reverse arm circles x 20
Good Mornings x 10ish
Willie Mays Hays x 10

Thang:

Sprint circuit: 20 yard sprint,  10 hand release merkins, back peddle 10 yards, 2 split squats – repeat length of the field.

1.  Prevav
2. Razor
3. Pop-a-Lock

Group competition 1 – 50 yard partner carry while rest of the group planks

Team 1 (winners):
Donuts, Prevac, Funyuns, Headstud, Buffalo, Brother-at-law,  CAPSLOCK, Tampa

Team 2 (not winners):
Razor, Frugal, Toga, Chum, Black Lung, Pop-a-Lock, FTTA

Group competition 2 – Merkin ladder to 10. (Person 1 does 1 merkin, then person 2, 3, etc. Then person 1 so 2 merkin’s, and so forth up to 10.)

Team 1 (winners):
Donuts, Prevac, Funyuns, Headstud, Buffalo, Brother-at-law,  CAPSLOCK, Tampa

Team 2 (not winners):
Razor, Frugal, Toga, Chum, Black Lung, Pop-a-Lock, FTTA

Mosey (hobble for Toga and Tampa) to weight room to grab two-10lb plates each. Meet in the tampa-theater.

30 seconds of shoulder press with the plates, 30 sec hold at the top x 2 – count your reps.

1. Donuts. I didn’t write it down but it was something ridiculous like 108
2. Tampa Libra
3. Prevac

30 seconds of strict curls with the plates, 30 sec hold at 90 degrees x 2 – count your reps

1. Donuts
2. Frugal
3. Prevac

Last, we split into groups of 3 (one group of 4) for a last-team-standing (or planking, rather) competition. Only one team member can be up at a time while the others hold a plank. You can switch out as often as you’d like and in any order but your team member must be down before the next one gets up.

– Winning team was Donuts, Frugal, and Prevac

COT

Here is the top ten after week 3:
Prevac (77), Tampa Libra (70), Headstud (60), Frugal (58), Pop-A-Lock (56), Bro-at-law (49), D’Mish (47), Skid Mark (46), Dr. Smartt (44) & Toga (44), Black Lung (40)

Apologies for the late backblast – it’s been quite the week. Either way, week two of the Winter Hillympics is in the books and we have a new leader – Prevac!  Another strong showing of 20 PAX getting after it and competing for points.

PAX: Frugal Macdoogal (QIC), Black Lung, Bro At Law, CCR, CAPSLOCK, Tampa Libra, Toga, Prevac, D’Mish, Headstud, Dr. Smartt, Cinderella, Black Widow, Pop-A-Lock, Skid Mark, Cowboy, Chum, Bagger Vance, Too Tall, and Vamos (F3 Charlotte)

We started off the morning splitting in to two teams then a quick mosey to the football field.

WOR

• SSH x 10
• Squat x 10
• Merkin x 10
• Good Mornings x 10
• Willie Mays Hays x 10
• Forward BAC x 10
• Backward BAC x 10

THANG:

We started off with some 1v1 Team Competitions:

• 50 Yard Tunnel of Love
  • Everyone on each team is in a high plank forming a tunnel at the goal line. The person in the back does 10 merkins then crawls through the tunnel. Rinse and repeat and first team to the 50 yard line wins.  The turf was cold and frozen so this felt great.
  • Team 1 wins
• 50 Yard Indian Broad Jumps while team squats.
  • Everyone on each team is in a line at the 50 yard line doing squats. The person in the back does broad jumps to the front.  Rinse and repeat and first team to the goal line wins.
  • Team 1 wins
• 40 Yard Sled Push
  • Each member of the team would push the sled to the 20 yard line and back to their team. Rinse and repeat until everyone has gone.  Everyone else OYO abs.  First team to finish wins.
  • Team 2 wins
• 20 Yard Sled Pull
  • Each member of the team would pull the sled to the 10 yard line and back to their team. Rinse and repeat until everyone has gone.  Everyone else OYO abs.  First team to finish wins.
  • Team 2 wins

Mosey to weight room.

Team 1 started by grabbing trap bars (135lbs total weight) and headed outside for farmers walks while Team 2 started inside for bench press, then headed outside for jump rope and amphitheater jumps.

• Bench Press Medal Competition
  • 1 minute AMRAP with 65 lbs.
  • 1^st place (7 points): Prevac with 75 reps
  • 2^nd place (5 points): Tampa Libra with 71 reps
  • 3^rd place (3 points): Pop-A-Lock with 70 reps
  • Everyone else 1 point
  • Team 1 did not get the chance to do this, so if you were on Team 1 and want to attempt to medal, you can meet Frugal at 5:20am this Thursday to attempt. If not, you will get one point.
• Jump Rope Medal Competition
  • 1^st place (7 points): Prevac
  • 2^nd place (5 points): Skid Mark
  • 3^rd place (3 points): Toga
  • Everyone else 1 point
• Amphitheater Jumps Medal Competition
  • 1 minute AMRAP
  • 1^st place (7 points): CCR and Tampa Libra
  • 2^nd place (5 points): Pop-A-Lock
  • 3^rd place (3 points): Cinderella
  • Everyone else 1 point
  • Team 1 did not get the chance to do this, so if you were on Team 1 and want to attempt to medal, you can meet Frugal at 5:20am this Thursday to attempt. If not, you will get one point.
• Farmers Walks Medal Competition
  • 5 minutes with 135 lbs. walking from cone to cone.
  • 1^st place (7 points): Frugal
  • 2^nd place (5 points): D’Mish, Bagger Vance, Headstud, Bro At Law, Skidmark, and Prevac
  • Due to so many 2^nd place, everyone else 1 point

COT

Here’s the top ten after week 2:

Prevac (53); Tampa Libra (52); Headstud and Skid Mark (46); Dr. Smartt, Pop-A-Lock, Frugal (44); Bagger Vance (36); Bro At Law (35); Toga (34)

The first annual Winter Hillympics kicked off yesterday at The Hill as 20 strong enjoyed the cold morning with some fun and games.

The Winter Hillympics is a two-month long competition to see who can earn the most points and take the title of Winter Hillympics champion.

PAX: Frugal Macdoogal (QIC), Big Bang, Skid Mark, Toga, Funyuns, Buffalo Bill, Bro At Law, Dr. Smartt, Monkey Feet (FNG), Pop-A-Lock, Headstud, Bagger Vance, Big Stick, Foxtrot Talks A Lot, Pope, Tampa Libra, Prevac, Black Lung, Too Tall, Venus

All PAX received 5 points just by showing up.

WOR:

SSH x 12

Squat x 12

Merkins x 12

Good Mornings x 12

Willie Mays Hays x 12

Forward BAC x 12

Backward BAC x 12

Overhead Clap x 12

Shoulder Press x 12

Mosey to the Endzone

THANG:

Competition #1:  100 yard Bear Crawl

• First Place (7 points): Pop-A-Lock
• Second Place (5 points): Dr. Smartt
• Third Place (3 Points): Funyuns
• Everyone Else receives 1 point for completed workout
• Once all in, all PAX do 20 squats and 30 LBCs OYO.

Competition #2: 50 yard Sideways Crab Walk

• This was far more difficult than QIC had thought when planning workout
• First Place (7 points): Buffalo Bill
• Second Place (5 points): Dr. Smartt
• Third Place (3 Points): Funyuns
• Everyone Else receives 1 point for completed workout
• WWI until all in.

Mosey to the weight room, partner up, and grab a barbell with 10lbs. on each side (total of 65lbs.) per group and take it out to the amphitheater.

Competition #3: AMRAP Curls in 1 Minute

• Partner One curls while Partner Two wall sits, then rotate.
• First Place (7 points): Frugal Macdoogal and Dr. Smartt with 29 reps
• Second Place (5 points): Skid Mark and Headstud with 26 reps
• Third Place (3 Points): Big Stick with 25 reps
• Everyone Else receives 1 point for completed workout

Competition #4: AMRAP Upright Rows in 1 Minute

• Partner One rows while Partner Two wall sits, then rotate.
• First Place (7 points): Big Stick with 42 reps
• Second Place (5 points): Headstud with 26 reps
• Third Place (3 Points): Tampa Libra with 24 reps
• Everyone Else receives 1 point for completed workout

Competition #5: AMRAP Shoulder Press in 1 Minute

• Partner One presses while Partner Two wall sits, then rotate.
• First Place (7 points): Big Stick with 37 reps
• Second Place (5 points): Tampa Libra with 34 reps
• Third Place (3 Points): Dr. Smartt and Prevac with 28 reps
• Everyone Else receives 1 point for completed workout

Competition #6: 1v1 Curls

• Partner One curls while Partner Two runs Quad Loop.  When runner gets back, partner stops lifting weights.   You were competing against your partner.
• Winner: 3 points
• Loser: 1 point

Competition #7: 1v1 Upright Rows

• Partner One rows while Partner Two runs Quad Loop.  When runner gets back, partner stops lifting weights.   You were competing against your partner.
• Winner: 3 points
• Loser: 1 point

Return weights to weight room then mosey up to football field.

Competition #8:  100 yard Sprint

• First Place (7 points): Prevac
• Second Place (5 points): Big Stick
• Third Place (3 Points): Tampa Libra
• Everyone Else receives 1 point for completed workout

COT

Great job by all and an awesome start to the Hillympics!  I’m excited for the next two months.  If you missed out on week one, you can still be a part.  You earn points just by showing up at a workout at The Hill and taking part, so come join us!

Here’s the point standings after Week One:

Big Stick 33; Dr. Smartt 27; Tampa Libra and Headstud 25; Pop-A-Lock, Prevac, Skid Mark and Frugal 21; Big Bang and Buffalo Bill 19; Monkey Feet and Funyuns 17; Toga, BV, Foxtrot, and Pope 15; Bro@Law 14; Too Tall, Venus, and Black Lung 13.

If you want to lead a Winter Hillympic workout, sign up – we’re booked through year end, but will have a few open dates in January.

See You Next Week,

Frugal

The Hill

QIC: GreaseTrap

Pax: Brother-at-Law, Binary, Tampa, Yardsale, Preacher man, PSL, Calf Killa, Donuts(properly named), Captain Derivative (FNG), Venus, Big Bang, Blue Mule, Toga, Frugal, NumbTux, Big Stick, CAPSLOCK, Funyuns, Big Bang, GreaseTrap

19 Pax posted for a good workout with perfect temp- 60 degrees

Warmup:

Run to circle area

SSH X20

10 Merkins

Goodmornings X15

Slow and low squats tempo X25

10 Merkins

WMH X10

Strungth: 10 min

Partner up for 5-5-5-5-5

Heavy weight thrusters with Barbell in weight room. Unusual we worked out inside but it was great to put some heavy weights into the workout.

METCON:

20 min AMRAP of the following:

20 Amphitheater jumps

20 Wall-balls with 12-20lb balls

20 KB Swings 40lb or heavier

20 Merkins

Run to street and back.

Time was up so put up weights and run to football field for COT

Great workout today boys. This is a little different style then the typical F3 workout but I believe everyone got a good butt kicking this morning.

Till next time,

GreaseTrap

10/19/17

17 PAX: Frugal Macdoogal (QIC), Big Stick, Venus, Too Tall, Grease Trap, Dr. Smartt, Black Widow, Olan Mills, Calf Killer, Brother at Law, Foxtrot Talks A Lot, Cinderella, Tiny House, CCR, Tampa Libra, Bagger Vance*, CornFed (F3 New Bern)

Quick Disclaimer then long mosey around the lower school down to the front entrance of FRA.

THANG:

QIC gave directions on running a Mega Hill – from the bottom of campus at the lowest point by the front gate all the way up to the top of the bleachers at the highest point with straight incline all the way up. To make it more fun, we stopped 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 ending with sprint up 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 each leg

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

Squat x 10, Lunges x 10 each leg, Step Up x 10 each leg

Plank and Wait

Mosey down to the amphitheater for each person to grab set of dumbbells (10-20lbs. depending on strength) for minute long dumbbell exercises (AYG for 1 minute) followed by a round of amphitheater jumps after each round (henceforth should be called Big Stick Jumps aka BSJs).

Round #1: Curls

Round #2: Shoulder Press

Round #3: Triceps Kick Backs (switch arms after 30 seconds)

Round #4: Weighted WWI

Round #5: Wrist Curls (reverse curls for last 30 seconds)

Round #6: Goblet Squat

Round #7: Shoulder Raises (dumbbell scaptions for last 15 seconds)

End with each round repeated back to back for 10 seconds at a time before returning weights.

Mosey back down to the lowest point of campus to repeat the Mega Hill.  For time sake, we cut each exercise back by 10 at each cone and sprinted (for most of us, sprinting is a very generous word) between cones back to the top of the bleachers.

Mosey back to the parking lot for a quick MARY:

Flutter Kicks x 30 seconds

American Hammers x 30 seconds

WWI x 10 OYO

COT

Great work today fellas!  I didn’t mention this at the end, but I’ve traveled a little this week and had the chance to work out with F3 Columbus OH and F3 Memphis in the last three days, but it was good to get back to The Hill!  It’s awesome to see what God is doing all over through F3 and I’m honored to be a part of it.

*Bagger Vance sneakily showed up on The Hill for the last 5 minutes – I think he was running (Dmish would probably say rucking) around campus the whole time planning what next week looks like. He’s on Q, so everyone come out for what is certain to be a fun beat down!