Weather: 62 degrees & Damp/Foggy


  • Headlock
  • DC
  • Zamboni
  • Brickyard
  • Cornwallis
  • Logger


  • We’re not professionals.
  • We don’t know your fitness level.
  • F3/North View Church isn’t liable.
  • Dangerous ground.
  • Modify.


  • 20 – SSH
  • 8 – Walkout w/ reach
  • 10 – Kick w/twist
  • 10 – Abe Vigoda
  • 20 – Seal jacks
  • 10 – Week Pickers

Thang: The idea is to work around the #thehill (Northview Church Campus), stopping at 6 different locations along the way to get some exercises in. Each time around is 1 lap. The big finish is a sprint up the hill.


  • 10 – Mericans
  • 20 – Dips
  • 10 – Mericans w/swoop


  • Bear Crawl Up
  • Crawl Bear Down


  • 20 – Csit Gas Pumps
  • 20 – Csit Crunchy Frogs
  • 20 – Csit Flutter Kicks


  • 10 Burpees (in cadence)


  • 50′ of Lunges w/squat


  • High nnees up small hill and back
  • Spring up the hill.

Then we repeated doing half of everything so we’d finish in time.


  • 20 – LBC
  • 20 – Heal Touches

Recover Recover


This is the type of morning I live for – surrounded by disciplined men putting the work in + cool temps and a beautiful sunrise. Heard some mumbling about how mericans with a swoop aren’t fun – obviously true. Appreciated Zamboni’s assistance in how to call cadence on Burpees. Q struggled with coordination and rhythm as much as he does when dancing. Doesn’t stop him from burpees and doesn’t stop him from dancing…poorly. Brickyard heard Headlock say that “I don’t talk much…long pause (this is when brickyard though he Headlock might not being honest with himself)…when I exercise” Brickyard accepted that answer as a probable fact. Headlock later clarified that the only thing that can keep him from talking is exercise.

Thanks Men!


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