Stairs…that’s all

8 men posted for the warmup and then lost one

Weather 64° , muggy, foggy, STANK

IM- warmup only




Pew Pew



Jay-z (QIC)


Maestro Lap

Grass pickers ICx15

Nipple tweakers ICx15

Abe Vigodas ICX10

Shoulder pretzels ICx20

Hand release merkins x15

Motivator from 8


Stair laps as follows:

Round 1

Hit both feet on each step×2

Hit one foot on each step×2

Skip a step×2

Stair Suicide

Round 2

Single hop each step ×2

Hop skipping a step ×2

Stair burpee ×2

Stair suicide

Round 3

Bear crawl up ×2

Paula Abdul ×1

Partner up for wheelbarrow up

Stair suicide


Laney Lou x3


IM wins the award for the number of times he has shown up and wimped out. We do sincerely hope he feels better though. We just won’t let him forget. Mumble was light only because no one had the air capacity required to speak. Tough workout but one that we all needed. QIC mentioned he never thought he would Q a cardio only workout. Too bad he couldn’t run IMs butt into the ground! Let’s really try to continue to grow this group. After the workout we all shared lots of laughs. It made me realize how many friends I’ve made through our group. It’s a bond we need to share with others. Keep EHing. See you all Wednesday

The Hill

6/4/2019 – Cosmo’s Compound

We’re not professionals….no one is responsible for you, except you…modify if/when needed.

Warm up 

SSH x15 IC

Mountain Warmup – 2x (up and down)

Warm up with exercises needed to walk to a mountain, climb a mountain and climb a tree on the mountain

High Knees (to the mountain path)

Mountain Climbers with a shift left/right (to climb the mountain

Global Warming (to find the tree on the mountain to climb)

Squat Jumps (to grab a limb on the tree to climb)

Vertical Mountain Climbers (to climb the tree)

Quick Stretch

Mosey to the back of the parking lot

Island run pyramid (with compound exercises) – Perform a round of exercises then run around a parking island (across the lot)

Round 1 – Spider Merkins x 5

Round 2 – Chair Sit with Overhead Claps X10

Round 3 – Twisting Lunges

Round 4 – Prison Burpees

Mosey to the “Outback” Building (Cosmo Name)

Balls to the wall w/Chicken peckers – 10 count IC, 5 rounds, different feet elevation each round

LBC w/high hands – 10x Group count (in-between Balls to the wall sessions)

Mosey back to cars




Low-60s, Clear and Fabulous

PAX:  Maize, Fresh Cut, Quick(ie), Brickyard, Zamboni, DC, Beater, One Direction (Down Streamer), Headlock, Khaki, Kindergarten Cop, Snooki, State, Logger, Motorboat, Cosmo (Q)


16 PAX posted on a beautiful morning for some compound exercises lead by YHC.  The morning started with something about Headlock’s girlie short shorts and leggings (ask him) and ended with everyone getting a pretty decent beat down.

The virgin run of the Mountain warm up was fun (others are welcome to it if interested) and got everyone warmed up.  The Island Pyramid worked to YHC’s expectations with the exception of the Prison Burpees…Q needed and received some help (and deserved ridicule) for jacking up the cadence multiple times…HOWEVER….all got in some good reps and were ready for the next exercise…or so they thought.

Chicken Peckers with elevated feet are ALWAYS fun and spur much mumble chatter (very suitable today) and the 5 rounds proved painful enough   for everyone…although Q wondered if it was hard enough as some were still ‘moving it’ pretty well back to the cars.

Great to have One Direction back while he’s in town as well as Kindergarten Cop and Snooki.

NICE WORK to men….keep posting….keep getting better…..keep passing it on.

Always a privilege, 


The Hill

6/15/2019 – Ruckin’ Around with Cosmo

We’re not professionals….no one is responsible for you, except you…modify if/when needed.

Ruck to park (where we completed our last Murph)

At Location

Hanging Cable Hand Walk – On the cable apparatus (Murph pull up), hang and walk (hand-over-hand) around the perimeter of the apparatus.

Merkin x10 IC

Ruck to the shelter

Step up rucksack presses x10 each leg – OYO

Ruck out of park and thought the neighborhood, stopping at a grassy knoll along the way

Core work with lifted rucks

Flutter Kicks x25 IC

In The Morning x10 IC

Heels up rucksack press up x10 IC

Flutter Kicks x15 IC

Ruck to the Hill steps (increase pace for the last 200 meters)

Climb the steps

Return to cars



Mid-60s, Overcast w/light rain

PAX:  Maize, Nomad, Snooki, Marshal, Knee High, Aggie, Alamo, Tulip, Thin Mint, Buck Shot (FNG), Cosmo (Q)

11 PAX posted for a rather soggy ruck and completed 3 MILES with 4 stops for exercises (nice work men).  Pace was awesome and allowed for discussion and catching up along the way.  The Cable Walk was tough in many ways, but will help get us in shape for more pull-ups.  Always good to see Logger who joined us for some Cable walking as a break from his run.  Mumblechatter was sufficient, especially during the core workout (something about wet grass) and YHC was happy to hear it.  The end-of-the-ruck trot seemed to be a PAX favorite as well.

Welcome Buck Shot (FNG)…nice work Aggie for EH’ing him!

Keep passing it along!

Good work by ALL!

Always a privilege, 



.38 Special

Image result for 38 special ammo

6 PAX posted on Friday 6/14/19.  Temperature was chilly.

Wapner, Dasiy, IM, Jay-Z, Maestro, CrabbyPO (QIC)

Warm Up

  • Arm / Leg stretch
  • Grass Pickers
  • Moroccan Night Club

A little mosey that ended up in front of the Babe Ruth Diamond.

Thing:  .38 Special

PAX completed 38 different exercises.  Each exercise was to 38 reps.

  • Alternating Shoulder Taps
  • Seal Claps
  • Merkins
  • LBAC – Forward and Reverse
  • Overhead Press
  • Chinnook
  • Squats
  • Drop Lunges
  • Calf Raises
  • Monkey Humpers
  • Iron Cross
  • Jumping Cherry Pickers
  • American Hammers
  • Flutter Kicks
  • Leg Lifts
  • Side Plank Reach Through
  • Big Boys
  • Mountain Climbers
  • Incline Merkins
  • Randy’s
  • Overhead Claps
  • Dips
  • Side Straddle Hops
  • Derkins
  • Lunges
  • Skaters
  • Imperial Walkers
  • Finkle Swings
  • Jump Lunges
  • Jump Squats
  • LBC’s
  • Plank Jacks
  • Hello Dolly
  • Pickle Pointers
  • Reverse Mountain Climbers
  • Pickle Pounders
  • Heel Touches
  • Freddie Mercury’s



YHC has a birthday this weekend and if you have not guessed it yet I will be 38.  So today’s workout paid tribute to the 38 with 38 exercises and 38 reps on each exercise.  Some random mumble as different exercises were called out.  Over all a good full body work out.

The Hill

1st or 2nd F?

1st or 2nd F?

11 PAX posted for a very simple workout. Disclaimer was given and we got to it.

Warm Up

Arm circles

Side lunges

Weed Pickers


The Thang

15 Reps On the Minute for 15 Minutes


Low Dolly


Bring Sally Up (option to sub leg raise with merkins, which only Headlock took)



It doesn’t have to be complicated to make you stronger. We had a great time harassing guys for their music choice and for their age (sup Khaki). Thanks for posting.



Suicide party

9 PAX on this beautiful 58 degree June morning.

Pew Pew, Maestro, Oompa Loompa, Jay-Z, IM, Wapner, Humdinger, Gasman, Daisy- QIC

Warm up-

Lat stretches

Wall stretches

Sprinklers- 10IC

Sumo squats- hold for 3, 15IC

Ham string stretch- r over l/ l over r


Mosey to basketball courts:

The Thang:

Doracide- 100 merkins, 200 LBC, 300 squats, 400 overhead claps while partner runs a suicide, then swap until total is reached.

Mosey to tennis courts


Defensive slide


Forward/ backwards

Mosey to stairs:

Stair suicide

Indiana run to flag:



X factor- 15OYO

Side plank dips- 5 each side

Canoe for 30 seconds


Not much chatter this morning as we started, but grumbling grew as we made our way through the workout. Indian run brought no excitement- YHC mentioned it could have been a prison run! All-in-all a good sweat worked up either from the humidity, the workout or both. Double digits still eluding us. We know the numbers are there. Hoping as better weather seems to be more prominent, more will come back out. We can only be better men if we put in the work to become better men- here’s to putting in the work!



Preblast: YHC forgot that he was leading Tuesday and not Thursday. Had already told people to bring coupons for Thursday but asked that they bring them for Tuesday (very late Monday night).

Weather 55, brisk with clear skies and a great sunrise

Pax: Logger, Headlock, Nomad, Maize, State, Snooki, Clubber, Marshall, BeefSteak, MotorBoat QIC

Disclaimer Given
Motivator from 5
Windmills IC 10
Imperial Storm Walker IC 10

The Thang:
Grab coupons and the extra 4 sandbags and mosey to the top of the hill
2 lines and each team 6 deadlifts of big sandbag (80-100ish pounds), 4 lateral tosses with small sandbag (40-55ish pounds), overhead squat while everyone gets there turn.
20 Mercians IC
20 Thrusters IC
10 Burpees IC
2 lines again with bent-over rows and shoulder to shoulder press with the sandbags.
30 Arnold press (15 each arm) OYO

Mosey down the hill together
30 2ct Mountain Climbers
30 4ct Flutter kicks
Run up the hill and then 5 burpees on your own then deadlift and lateral tosses again
20 coupon swings
Mosey down the hill
30 Star Jumpers or SSH OYO
10 8ct Body Builders IC
Run up the hill
30 Coupon High pulls
Deadlift and lateral toss again
30 Lunges
Gather all weights and head back to the start point

Brief Mary:
20 Hello Dolly
10 American Hammers

Recover Recover

COT, Name-o-rama

Q was very excited to get to use heavy sandbags for the workout.
Q needs to pay more attention for when he signs up
Beautiful sunrise and an honor to get to lead today. Keep up the good work!


3rd F Thought for the day.

Here is a thought for the day: listening to a series of sermons from Alistair Begg about David vs Goliath, the comment from David that caught my attention the most so far was this, in response to Goliath’s first threat to give David’s flesh to the beast and the birds. David said, “You come to me with a sword and with a spear and with a javelin, but I come to you in the name of the Lord of hosts, the God of the armies of Israel, whom you have defied. 46 This day the Lord will deliver you into my hand, and I will strike you down and cut off your head. And I will give the dead bodies of the host of the Philistines this day to the birds of the air and to the wild beasts of the earth, that all the earth may know that there is a God in Israel, 47 and that all this assembly may know that the Lord saves not with sword and spear. For the battle is the Lord’s, and he will give you into our hand. They say that David was no more than 16 years old. To say “the lord will deliver you into my hand and I will CUT OFF YOUR HEAD. . .” Two things struck me. 1. David, with the balls to go head to head with Goliath with the “trash talk,” and 2 the faith that he had that Goliath had to be put down not for the sake of the Israelites but for the sake of God. It was GOD that David was defending not himself. And the fortitude to stand up to the world knowing who is God was is amazing coming from a teenager. It was a “no-brainer” for David to do what he did for the sake of not letting foolish people defile his God.

I hope that we are able to pass our values to our children in a way that has them so deeply rooted in who they are and who the belong to.

The Hill

Monday Ruckday 6/10/19

Weather:  66 degrees, A little cloudy.


  1. Motorboat
  2. Tulip
  3. Logger

Disclaimer given


Motorboat, Tulip, and Logger set out for a Ruck. We headed East through a neighborhood and around, getting in 2.5 miles.

Recover Recover

Moleskin – The morning was really perfect. We rucked and chatted. Strong start to the week.

Thank you men!

The Hill

D-Day Ruckout

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Q- Maize and Cornwallis
Pax- Fresh Cut, Clubber, Motorboat, Groupie, Snooki, Cosmo, Bulldog, Quick, FNG Brendan, Aggie, Brickyard, Tulip, Nomad

Debrief at 0655: Share a little about D-day
-1944 Operation “overlord”
-largest amphibious assault ever.
-Over 130,000 ground troops on the beach.
-Landed on 5 beaches: Utah, Omaha, Gold, Juno, and Sword
-Allies from over 30 countries came together to make it happen
-Soldiers were taking fire before the boats even hit the beach. Then they had to swim to get to the beach for cover.

First Movement:
You are all now in an LCVP (landing craft, vehicle, personnel) or Higgins boat.
To simulate this we are going to move in 2 columns/files, in silence. Think about what those guys where thinking about heading to the beach.
Our beach landing will be the fields just north on Hazel Dell.
Flag in the front.
Move as 1 unit. There should not be any gaps between you. Figure it out. If you can’t reach the guy’s ruck in front of you there will be casualties and you will have to carry the casualty.
Make sure you have crossing guards.
You have 15 minutes to get to the beach when we say go.

☑️ Made it successfully in less than 15 minutes.


Once at the beach: Plant the flag and get in 1 rank (horizontal) with coupons out front.

Cornwallis and Maize  participate with alternating cadre after each exercise.

Instructions: Move as a unit. Your safety depends on it. Find a battle buddy your size.
1) Low crawl 50 Yards. We had 1 casualty, Groupie, whose low crawl was too high. He was dragged the final distance in.
2) Partner Drag: 25 yards then switch
3) Partner Bear Crawls ~15-20 yards each
4) Fireman’s partner carry ~100 yards total
5) Tunnel ruck drag
6) Overhead Ruck Squats x 15
7) Group sit ups with rucks x 15
Had an AAR (after action report) and rucked back.


– Everyone worked really hard this morning and I hope you enjoyed it. We enjoyed planning it and watching it unfold.
-Everyone was truly silent and getting their minds right on the ruck over.
-I loved seeing how everyone chipped in and helped each other out to be successful on the beach. Great team work.
-Mad props to Clubber for fireman carrying Cosmo! #beast! #respect
-Welcome FNG Alamo!

Keep posting and keep EH’ing!



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