Category: The Hill

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DBMS – Donuts, Backpedals, Merkins and Squats

PAX
Donuts (Co-Q), Calfkiller, Dr. Smartt, Cinderella, Black Widow, Frugal MacDougal, Bigs Dick, Jigsaw, Venus, Captain Emilio, Tampa Libra, Nightstand, Binary, Prevac, FNG Hurricane Joel, DMD, CCR (YHC)

Seeing the calendar was open for this am, Donuts and I decided to grab as a CO-Q at the last minute.  16 came out to see what we came up with.  Many did not.  After a worm welcome to FNG Andy Wicke soon to be named Hurricane Joel and some questions on the whereabouts of Chatty Cathy, Foggy Pirate and FTTAL, we got to work with 10 burpees on your own and a mosey up to the east endzone on THE HILL.

WOR
SSH x20 IC
WMH x10 IC
GM x10 IC
Slow and Low Merkins x10 IC
Mountain Climbers x10 IC
WWI Situps x20 OYO

PAX back on their feet for some good old fashioned up/downs. We got in about 15 reps before we were off on a mosey down to the lower field/track.

THE THANG (PART 1)
PAX lined up shoulder to shoulder on the sideline.
Round 1: Burpee broad jump the width of the field, 25 WWI situps on the other side and a 3/4 speed run for 200M around the track when finished. Flutter kicks for the 6 at the starting point.
Round 2: Backpedal suicide. Go to near numbers and back, midfield and back, far numbers and back and finish at opposite end of field. 25 American Hammers OYO followed by a 200M 3/4 speed run around the track. Flutter kicks for the 6 at the starting point.

Mosey up the stairs and back to the east endzone…reigns handed to Donutz.

THE THANG (PART 2)
PAX line up shoulder to shoulder on the goal line. Run to 10 YD line, 10 merkins, backpedal to goal line, 10 deep(ish) squats. Run to 20 YD line, 20 merkins, backpedal back to goal line, 20 deep squats. Repeat every 10 yards with reps matching the number of the yard line you were on. There was some major confusion at midfield when there was no 50 on the turf, but I think the fellas figured it out. This sucked by the way. Chest is not in good shape right now. SSH for the 6 which was also not fun. All in…one more time all you got 100 YDs down and back. Time for 6 minute abs…

MARY
In true Donuts fashion we started with GMs followed by WMH. Freddy Mercuries, Mariah Careys, One-legged Mariahs, Scoripions and pickle pounder stretch with mandatory eye contact all followed. We ended with some short and tall flutter kicks in cadence. Done.

COT/BOM on Football Field
Welcome Hurricane Joel, DMD…a group EH and fairly new CH resident. Great to have him out. Dr. Wisdom and Dr. Jisdom (combo of joel and wisdom for you sickos) were close runners. Continued prayers for the Kemps during their travels.

BULLHORN
First Friday lunch tomorrow at The Cookery on 12 Avenue S. Plenty of room, good food, good mission and great conversation. If you haven’t been, you should check it out. If you have, you should go back.

Get your gear orders in. The only two orders are by Venus and he is starting to think this is a joke. Orders close next week, so go on there and do it now while you are thinking about it. We will post the link on slack again to make it easy.

MOLESKINE
I can speak for Donuts when I say that we both love The Hill. Thanks Frugal for starting this thing and keeping it running so well. Pleasure leading there for the first time today…keep an eye out for Tampa Libra next week.

CHEERS,
CCR+Donuts/The Missionary/D’Missionary/D’Mish

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Little, Tiny Bells

PAX: Foxtrot, CCR, Funyuns, Brother Outlaw, Big Stick, Binary, Black Widow, Caps Lock, HVAC, Tampa Libre, Tiny House, Kathy, Razor, Capt Emilio, Blood Clot, Cindy, Blue Mule, Toga, Frugal McDougal, PREVAC

QIC: Toga

20 unsuspecting hard chargers posted at The Hill for some fun with weights.  This is what they got:

Mosey to weight room to acquire all the 25 lb dumbbells and any kettlebells less than 45 lbs..  Head out to the usual lifting area.

Big circle for “8 Minutes in Hell” (8MH) kettlebell series: 1 min 2 hand kb swings, 30 sec kb cleans each hand, 30 sec kb snatch ea hand, 30 sec kb clean and press, 30 sec reverse kb lunge ea leg, 30 sec kb single leg deadlift ea leg, 1 min goblet squats, 30 sec single hand kb swing ea hand, 30 sec kb push press each hand

Rest while doing hip extend/press/reach over combo

Repeato 8MH series then make two back-to-back circles for Russian Hammer Convey belt= each group passes KBs in one direction for one minute then reverse.  Put the weights away, say goodbye to Frugal #keymaster, and mosey to football field.

Complete 8, 100 yrd sprints with with 45 sec rest between each.

COT- Cinderella took us out

NMM:  YHC is a big fan of the kettlebell workout, but there was some concern about having enough lower weight bells for the PAX.  Doing that series is not the time to be a hero, and most of the PAX (not HVAC of course) quickly down shifted to a more reasonable size bell or one of the dumbbells.  It’s also mandatory that someone always bring some music to one of these things.  20 dudes in a circle grunting repeatedly gets weird fast, and the smooth stylings of Audioslave help get through that.

Once on the field, the PAX did an awesome job of maintaining a pace on the sprints.  This was important since nobody knew how many we were going to run.., except for Blood Clot who thought he knew.  Fun was had by all!

Announcements:

  • Winter F3 swag packages are coming.  Expect sweatshirts, hot cocoa and snowman building kits, Aunt Bee to model
  • Grow Ruck 11/17-18
  • Franklin CSAUP 10/7= Warpath.., see Blood Clot
  • Prayers for Grease Trap and M on their trip
  • Bring your own mug to any Crieve Hall workouts.., #cheap
  • Come to The Skunk on Mondays

Stay Classy,

Toga

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It’s Not About You

Why do we post Back Blasts?
As my dad would have said to me when I was a kid, “Because I told you to!” Obviously, that didn’t work for me then and it doesn’t work for us now as GAM, grown ass men.
I have been thinking a lot lately about the importance of the Back Blast coming off the Memphis launch, a host of new and reworked AOs and a great Nantaan call recently.
As I understand them, the Back Blast is the following:
  • A recap of the workout
  • A place to recognize those who posted
  • A way to track numbers and growth
  • A way to commemorate a break through
  • A way to commemorate someone splashing merlot for posterity
  • A way to make announcements
  • A way to document new and different exicon from the PAX
  • You’re a leader and part of Qing a workout is writing the BB
I’m sure there’s more on that from DREDD & OBT in Freed to Lead but I can’t get my hands on it right now.
All the above is great and I wholeheartedly agree with #1-8 and with the Nantaan of the Nation and the Great Weasel Shaker at WWHQ in their excellently penned Freed to Lead (which I still can’t find). But to me, the real reason we post the BB I realized today when I got a text from country code +44. At first glance I thought it was spam. Upon further inspection, it was from the one and only Scribe of F3Nashville Faulkner. So, without blabbing on, here’s what he wrote (I edited the very end)
“Been doing three F3 workouts a week by following the backblasts. Off days I run 4 miles. Miss the camaraderie and spiritual support. Tell everyone I said hey. Praying for those mentioned in backblasts, particularly the Kemps. Glad to see how F3 is growing … In this pic, I just finished Edible Arrangement’s latest Qed workout. The park I work out in mainly behind me. Hope you’re well.”


The title of this post is from the people at GoRuck.  I was constantly reminded of this over the past weekend in the 9-11 Memorial Ruck.  Ultimately, the BB isn’t about us being too busy, too lazy or too indifferent because it’s not about us and how we feel about posting the BB…it’s what someone else gets out of it.
So if not for #1-8 and for F2L, do it for the Faulkner’s, the Rooms2Go and others that find themselves DR for an extended period of time and that miss y’all, that miss F3Nashville and miss the 15 Burpess every minute for 10 minutes from that jerk Funyuns!
YHC,
BV
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Ultimate Thursday

PAX: Frugal Macdoogal (Q), Big Stick, D’Mish, Cinderella, CCR, Dr. Smart, Wee Wee, Toga, Nightstand, Venus, Cathy, Jigsaw, Vegemite

We took a little break from the dumbbell workouts that the PAX have been accustomed to at The Hill to get the blood pumping and have a little fun through a game of ultimate frisbee, F3 style.

WAR:

SSH x 15

Good Mornings x 10

Willie Mays Hays x 10

FBAC x 15

RBAC x 15

Overhead Claps x 15

Overhead Press x 15

THANG:

We counted off and broke in to two teams (tapping in to our middle school selves by playing shirts vs. skins) to play ultimate frisbee on the entire football field, with slight variations.  Every time a team scored, the scoring team would do 20 merkins.  The team that got scored on would do 20 squats.  Upon completion, we’d go right back in to ultimate.  Music was also playing over the stadium speakers, so at the conclusion of every song, we’d pause play and do 5 burpees, then continue where we left off.   We did burpees much more often than merkins/squats due to our ineptitude at scoring.

The final score was 4-3* shirts…the asterisk is due to the fact that the shirts had an extra player.  Although skins had  Big Stick, who really counts as two players since he’s got a non-stop motor…

After the game, we made a quick detour to run a round of stadium steps on the mosey back to the parking lot then WWI until time called.

Circle of Trust to end with prayers for Chum’s dad, the Kemps, those in Houston, as well as those affected by or going to be from Hurricane Irma.

It was a fun time – enjoyed it and look forward to Big Stick leading the charge next week.

Until Next Time,

Frugal

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Pumping Iron at The Hill

8/31/17
The Hill

13 PAX showed up on a misty morn on the Hill.

PAX: Frugal (Q), Foxtrot, Toga, Vegemite, Big Stick, Yard Sale, D’Mish, Too Tall, Grease Trap, Cinderella, Dr. Smart, Tampa Libra, Venus

WOR (All IC):
SSH x 10
Good Mornings x 10
Willie Mays Hays x 10
FBAC x 10
RBAC x 10
Overhead Claps x 10

THANG:
Line up on the goal line.
Bear Crawl x 20 yards
Broad Jump x 20 yards
Sprint x 60 yards
10 Burpees
Plank and Wait

Mosey down to the amphitheater and get in groups of three to grab weights from the weight room.

PART ONE:
Station One (with light dumbbells: 15-25 lbs): Curl, Step Up, Curl x 10
Station Two (with heavy dumbbells: 40-55 lbs): Farmers Stairs
Station Three (with kettlebell): Swings

Rotate when partner at Station One is done.
Plank and Wait after completing all stations.

PART TWO:
Station One: Deep Squat into Shoulder Press (aka Pooper Press) x 20
Station Two: Farmers Stairs
Station Three: Deadlift into Upright Row

Rotate when partner at Station One is done.
Plank and Wait after completing all stations.

PART THREE:
Station One: Merkin into Renegade Row x 20
Station Two: Farmers Stairs
Station Three: Goblet Squat

Rotate when partner at Station One is done.
Plank and Wait after completing all stations.

PART FOUR:
Station One: Curls AYG for 30 seconds
Station Two: Shrugs AYG for 30 seconds
Station Three: Upright Rows AYG for 30 seconds

Rotate after each station until completing all stations.

PART FIVE:
Station One: Shoulder Press AYG for 30 seconds
Station Two: Triceps Pushups AYG for 30 seconds
Station Three: Weighted LBCs AYG for 30 seconds

Rotate after each station until completing all stations.

PART SIX:
Rinse and Repeat Parts 1-3 but cutting reps in half.

Mosey to put weights back to weight room then head back with a AYG sprint up the hill to the top lot.

Circle of Trust

One announcement from Bagger that Q failed to mention:
We are $1300 out of 6th place in F3’s Give2Give. If we get in top six, we can get a say in expansion. Check out twitter or the F3 gear page for more info. Go support!

Till Next Time,

Frugal

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Why The Hill is called The Hill

20 PAX showed up on an incredible morning to get better and learn a lesson on why The Hill is called The Hill.

Pax: Frugal Macdoogal (Q), CCR (Honorary Co-Q), Ludwig Von Oshkosh, Yard Sale, Edible Arrangement, Cinderella, Life Champ, Vegemite, Toga, Venus, Night Stand, Black Widow, Buffalo Bill, Wee Wee, Dr. Smart, CAPSLOCK, Big Stick, Blood Clot, and a special welcome to out of towners Commie (F3 Birmingham), Waterboy (F3 Louisville)

Mosey to football field to soak up some scenery and get things kicked off with WOR.   Q was inspired by CCR’s mention on Slack that free tours would be given of FRA’s campus, so with The Hill comes quite a few hills and lovely jaunt around campus.

SSH x 20

Willie Mays Hays x 10

Good Mornings x 10

Forward BAC x 15

Backward BAC x 15

WWI x 10

 

Mosey to softball field and partner up. Partner one does merkins while partner two runs hill. Rotate until 71 as a pair.  Plank and wait.

Mosey up to track field. Partner one does gorilla humpers while partner two runs hill. Rotate and rinse and repeat until 100 total as a pair.  Plank and wait.

Mosey over to the playground.  Partner one does pull ups while partner two runs hill. Rotate and rinse and repeat until 40 total as a pair. American hammer and wait.

Mosey down to the front of the lower school.  Partner one does burpees while two runs steps. Rotate and rinse and repeat until 40 total as a pair. WWI and wait.

Mosey over to the middle school flagpole. Partner one does mountain climbers while two runs hill. Rotate and rinse and repeat until 200 total as a pair. Toe touch and wait.

Mosey over to the amphitheater.  Partner one does resistance band shoulder press while two does amphitheater jumps x4. Wall sit and wait.

Mosey over to library steps.  Partner one does resistance band curls while two runs the quad loop. Rinse and repeat. Plank and wait.

Mosey back to the top parking lot.  Partner one does resistance band rows while two runs two hills back to back. Rinse and repeat. Plank and wait.

Squat jump x 10

Merkins x 20

Hip Thrusters x 30

Plank x 1 minute

Circle of Trust

 

Great work today, guys!  Enjoyed leading it and make sure to thank CCR for getting your daily steps and floors in.   We were around 2.5 miles total and 60 floors thanks to the hills.

Till next time,

Frugal

 

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The Quad Killer

16 Pax came out to bust it this morning with some weights on the football field.

Warm up:
Carry weights from truck to football field
SSH
WMH
GMornings
Luitenant Dan’s

Strugth:
Station AMRAP 5 minute with partner 30 sec break between rounds to switch to next exercise.
1. 10- front squat 115 or 135lb GET LOW
2. 10- power cleans 115lb or 20 deadlifts if can’t
3. 10-KB swings 53lb or 70lb
4. 7yrd-medicine ball throws back and forth 20lb
5. 10 Turkish Getups 10 or 35lb
6. 150 yrd lunge- hands on head, knee to ground
7. Run laps around field
8. Run bleachers

Comic relief was watching people attempt power cleans and front squats.

Skipped the abs and went straight to prayer. Good workout boys!

-greasetrap

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The Hill – 8/10/17

Today was the first official launch of The Hill. It takes place at Franklin Road Academy – come on out!

Pax: Frugal (Co-Q), DMish (Co-Q), Binary, Black Widow, Cinderella, Spring Break, Grease Trap, FNG Ramses and FNG Buffalo Bill

Mosey to Football Field
Warm-O-Rama
SSH x 20
Willie Mays Hays x 10
Good Mornings x 10
Squats x 10
Forward BAC x 15
Backward BAC x 15
Overhead Press x 15
Merkins x 10
WWI x 10

Mosey to Amphitheater, partner up, and grab dumbbells for each group

Partner One: Dumbbell Bent Over Rows
Partner Two: Run Quad Loop

Partner One: Dumbbell Curls
Partner Two: Amphitheater Jumps x 5

Partner One: Dumbbell Triceps Kickback
Partner Two: Step Ups x 25 each leg

Partner One: Weighted Goblet Squat
Partner Two: Dumbbell Farmers Walk

Partner One: Dumbbell Shoulder Press
Partner Two: Mountain Climbers x 50 each leg

Partner One: Merkins
Partner Two: Run Quad Loop

Partner One: Weighted LBCs
Partner Two: Bear Crawl to Stairs, Lieutenant Dans Back

Partner One: Dumbbell Stiff Legged Dead Lift with Shoulder Shrug
Partner Two: Run Quad Loop

Return weights, mosey back to parking lot with a all you got sprint to the top of the stairs.

Circle of Trust