Genesis 1-3 Beatdown at the Hill

https://youtu.be/ouTgX9hcwk4 8 PAX at the Hill for Genesis 1 to 3 beatdown. Weather was below 60 that required YHC to wear a hoodie.State, Optimus, Bumblebee, Clancy, Biscuit, Faceoff, Logger, Q-Snooki Warm Up: Side lunges, Abe Vagoda, Kick w/ twist, Weed picker and arm pretzel. Thang Creation - Mosey to lower parking lot* Motivator from 7…

Can you last 4 seconds?

8 PAX posted in the gloom to see who could last 4 seconds. Warmup: 15 Seal Jacks 15 Shoulder Pretzels 10 Windmills 10 Perfect Squats Thang: 4 Seconds of all out effort, followed by 15 seconds rest. We did 11 sets of each exercise, and 9 total exercises: Hill sprints Squats HR Merkins Stair sprints…

4-11s at the Hill

August 12, 2021 9 Pax posted at the Hill: State, Headlock, Optimus, Bumblebee, Blades, Biscuit, Nomad, Zamboni, Q-Snooki. Weather was 80 with some wind. YHC was in shorts and short sleeves. Warmup: Side lunges, kick w/ twist, Abe Vagodas and Arm circle. Thang: Seems like there are more 7-11s in NJ than here and YHC…

Ruck with Benefits

7.10.2021 The Hill - 63 degrees, light rain 9 PAX at the Hill for a Saturday Ruck! - Headlock, Hanson, Bumblebee, Biscuit, Optimus, PVC, Snooki, Puzzler (2.0), Ace (Q) F3 mission: to plant, grow and serve small workout groups for men for the invigoration of male community leadership. 5 core principles: Always Free, Open to…

There will be music beatdown

7/8/21 at the Hill for musical beatdown. Inspired by Marshall and others, we worked through the fatigue and pain with some music. Pax: Faceoff, Odyssey, Optimus, Headlock, Bondo (named FNG), Zamboni, Biscuit, Q-Snooki. Warmup: * Seal jacks 20 IC* Kick w/ twist 10 IC* Shoulder pretzel 10 IC* Abe Vagoda 10 IC* Side lunges 10…

7/6/21 – The Hill for Tellier HERO WOD

Weather - 71, no wind and humid 8 pax- Headlock, Biscuit, State, Zamboni, Will(FNG), Bumblebee, Optimus, CheeseBall (Q) Disclaimer 5 principals Open to all menFree of chargeAlways outsidePeer ledEnds in COT Warm up ssh 20 ICImperial walker -10 icweed pickers -8 ic Thang: 10 Burpees— then—10 Burpees25 merkins— then—10 Burpees25 merkins50 Lunges— then-10 Burpees25 merkins50…

Tabata Here, There and Everywhere

8 pax at the Hill for Tabata here, there and everywhere on 6/22/2021. PAX- Tulip- Logger- Odyssey- Bumblebee- Optimus- PVC- Headlock- Q-Snooki Warmup- SSH 20x IC- Abe Vagoda 10x IC- Kick w/ twist 10x IC- Side lunges 10x IC- High knees for 10 yards- Butt kicker for 10 yards Thang 1- Mosey to the rockpile…

Push, Pull, and Drag Sale Block Party

Weather: humid. Ruined my perm. Pax: Motorboat, Slider, Quick, Carrot Top, State, Optimus, Headlock, Sarge, Spud, Faceoff, Square, Nomad Warmup: SSH IC x20, arm circles forward IC x10, backwards IC x15, shoulder pretzels IC x20, air squats IC x10 Thang: block on shoulder, mosey up the hill to the entrance, circle up for curls IC…

Pick Your Peter

5/18/21 The Hill - 10 PAX busting it for “Respect”ful Week, in honor of Headlock’s to-the-day six-month recovery. “Pick Your Peter (Peter means ROCK!) Wisely” Every movement a multiple of 6. 10 PAX: Optimus, Chirp Chirp, State, Snookie, Cheeseball, Faceoff, Murder Bunny, Logger, Bumble Bee, Headlock Warmup: IC Arm CirclesWindmillShoulder TapsImperial WalkersOverhead ClapsWeed Pickers Thang:…

Tempo Beatdown @ the Hill!

7 PAX posted for a cool, crisp 40' F morning at the Hill. Today's beatdown emphasized TEMPO of exercises and set-to-set design. These PAX crushed some slow, burnin' reps while keeping cardio fast and speedy. Warmup: 5 core principles, disclaimer. 20x side straddle hops, 15x overhead claps, 20x arm circles, 10x weedpickers, group jog one…

%d bloggers like this: