The Hill

Preparations for Battle

Weather: 57 degrees  and foggy


  1. Nomad
  2. Beater
  3. Cornwallis
  4. Maize
  5. Beefsteak
  6. Strudel – FNG
  7. State
  8. Groupie
  9. DC
  10. Zamboni
  11. Khaki
  12. PVC
  13. Cosmo
  14. Motorboat
  15. Woodchuck
  16. Headlock
  17. Logger


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

Warm Up

  • 20 – SSH
  • 10 – Kick w/twist
  • 10 – Weedpickers
  • 20 – Seal Jacks
  • 10 – Windmills


Mosey to the parking lot. We partnered up for Merican Hi-fives. Little did everyone know, we were creating our teams. Those on the Southside of the line are Team Headlock. Those on the Northside of the line are team Nomad.

Mosey towards the pole barn

  • 20 – Mericans (aka Woodchucks)
  • 20 – Kettle Bell Swings
  • 20 – CPR (Curl, Press, triRaise)
  • Uphill Rock Push

Mosey towards the pole Barn

  • Wall sit and hold. Then…
  • Overhead clap
  • Cherry Pickers
  • Moroccan Nightclub

Circle up for 10 more “Woodchucks”

Mosey to picnic tables. We got on opposite sides and then pushed for 2 rounds. Then mosey’d to the bridge for pull

Mosey down the hill on the South side of campus.

  • 10 – Woodchucks
  • 20 – Imperial Squat Walker

Sprint up the hill.

  • 10 – Woodchucks
  • 10 – Deadsquats
  • Sprinters Duel (alternate positions then change partners and repeat)


  • 20 – Crunchy Frog
  • 20 – LBC
  • 20 – Low Dolly
  • 10 – Heal Touches
  • 10 – High Dolly

Recover Recover


Today the lines were drawn and the battle preparations have begun. On May 30th we will have the Battle of Headlock and Nomad. The battle challenges will require Strength, Endurance, and Speed.

The workout we did today has some clues as to what the battle challenges will be. I’ll provide more clues as the month progresses. Its time to up your game if you want to win.

For any PAX that wasn’t there, we’ll add you to a team – I’ve got a plan for that. If you EH (emotional headlock – get someone to show up to F3) anyone they are automatically on your team. If your team has more people, the depth will help in the battle challenges.

Most importantly, we are also sending off Woodchuck for hopefully less than 13 months. We will be thinking of you and look forward to your return. You know we all have your back – if you need us to do anything here we’ve got you covered. Take care!

It was a pleasure! Thank you men.


Happy Ladder

10 PAX posted on Wednesday 5/1/19.  Temperature was a balmy 59 degrees.

Wapner, Cubby Blue, Humdinger, IM, Pew Pew, Piper, Jay-Z, Popeye, Daisy, CrabbyPO (QIC)

Warm Up

  • Arm / Leg stretch
  • Motivator x 5
  • Jumping Cherry Picker x 20
  • ATM

Mosey to Happy Place

Thing: 5/10/15/20/25 Ladder Up and Down

PAX started with 5 Groiners then sprinted about 40 yards across the parking lot, Burpee Dan (Burpee + 4 Lunges) back.  5 Groiners, 10 Hand Release Merkins, and sprinted down and Burpee Dan Back.  5 Groiners, 10 Hand Release Merkins, 15 Plank Jacks, and sprinted down and Burpee Dan Back.  5 Groiners, 10 Hand Release Merkins, 15 Plank Jacks, 20 Drop Lunges, and sprinted down and Burpee Dan Back.  5 Groiners, 10 Hand Release Merkins, 15 Plank Jacks, 20 Drop Lunges, 25 Jump Squats, and sprinted down and Burpee Dan Back.  Pax then went back down the ladder dropping off exercises until we got back to just the 5 Groiners.

Ring of Fire – Monkey Humpers x 10


  • Flutter Kicks x 25
  • LBC X 25
  • Crunchy Frog x 10
  • Rinse and Repeat x 2
  • Hold plank for remainder of time.




Double digits this mornings.   Good to see Cubby Blue back at it.  Hope to see everyone come out of the woodwork for Friday’s beatdown.   Good work today from the PAX fighting through another beatdown.  Burpee Dan’s have a suck factor of 11 on a 0-10 scale.  Speaking of scales PAX weighed in for the May weight loss challenge this morning.  Still working on the prize and the rules for the challenge, but it should be a great motivator for us.  Props to Daisy for bringing the scale out to the AO this morning.

The Hill

Beefsteak 40

15 PAX posted The Hill for Beefsteak’s Birthday Beatdown:  Logger, Beefsteak, Headlock, Beater, DC, Motorboat, Brickyard, Khaki, Maize, PVC, Cornwallis, Nomad, Groupie, Tulip

50 F and cloudy but avoided the rain.

Warm-up.  SSH 40x, Mountain Climbers 40x, Stretch on your own


Q calls out exercise: All Pax sprint to next light post and do 10x Reps…. Sprint back to start and do another 10x Reps… Sprint Backwards to far side again and do 10x Reps… then sprint backwards back to original start line and do 10x reps. 40x Total reps with 4 sprints for each exercise. Winner picks next exercise or nominates another person to pick the next exercise.  (actual exercises below are not in order)

The Catch:  if Beefsteak wins the sprint then add another 10x.

Merkins – 40x – 4 Sprints

Jump Lunges – 40x – 4 Sprints

American Hammers – 40x – 4 Sprints

Body Builders (8 count Burpee) – 40x – 4 Sprints

LBC – 40x – 4 Sprints

Hand Release Merkins – 40x – 4 Sprints

Monkey Humpers – 40x – 4 Sprints (Beefsteak won the sprint – 10 more reps)

Bobby Hurley’s – 40x – 4 Sprints

Burpees – 40x – 4 Sprints

Mosey back, Stretch, Count, and Name-o-Rama

Moleskin:  Mumble chatter at a minimum today or I was too busy catching my breathe to hear any.  Fun seeing guys bust out of the gate with a little competition.  Kuddos to Beater for winning the most, close second was Wallis of the Corn.  Logger, Khaki, and Motorboat all recorded some wins as well.  Thanks all for coming out this morning, always enjoy working out with you men.

The Hill

Monday Ruckday 4/29/19

Weather: 46 degrees and clear skies


  1. Beater
  2. Motorboat
  3. Logger


Thang: Motorboat joined Beater and I for a run. We about a mile warm up, some stretches and exercises, then a little over 2 miles.


Out of the wind we went through some stretches: Downward Dog, Quads, Side lunge, Butterfly, Runners stretch

Exercises: 10x Dead squats, 10x Side lunges each leg, 11 Apollo Ohno (I think thats their name – or skaters).

Run: We headed back to the cars so Motorboat could get to work. Then Beater and I set out towards Cornerstone Lutheran Church. We did a lap around the church and headed back. We made sure to get the full run of the hill.

Recover Recover

Moleskin – DC and State had to back out during the night because of sickness – missed you, see you 2 next Monday. We had a great run this morning – a good pace where we could talk as we went along. It was great to catch up and chat about our lives.

Waking up and posting on Monday is tough. It is absolutely worth it for both the fellowship and fitness. My natural preference is to run by myself – but I get so much more out of having company talking with friends.

Thank you Men!


Boob reduction

7 men posted in an attempt to tighten up the man boobage.

46° and cloudy….imagine that




Pew pew



Jay-z (QIC)


Maestro Lap

Grass pickers ICx15

Sprinklers ICx15

Plank destroyers 8 count ICX5

Moroccan night club ICx15

Sumo tempo squats ICX10

Tempo lunges ICX10


Mosey to happy place to loosen and strengthen lower back muscles

Superman holds 10 sec, rest for 5 sec X3

Side leg lift holds 10 sec X3

Pickle pointer holds 10 sec X3

Mosey to shelter house for merkin mania

15 merkins

15 irkins

15 derkins

Stair suicide

15 diamond merkins

15 wide merkins

15 abyss merkins

Stair suicide

Mosey back to happy place

Partner up for wheel barrels from tip to base

10 groiners at each end

Rinse and repeat

To picnic tables for 15 dips followed by dirty hook ups ICX15

Rinse and repeat

Mosey to flag


Flutter kicks ICX20

Pickle pointer ICx10

Hello Dolly ICx20

15 leg lifts OYO

American hammer ICX10

Gas pumps ICX10

pickle pounder ICX10

Laney Lou x3


It was good to see Wapner back in the mix and Maestro modifying to put in the work. We still need some of you other guys to man up. We prayed for our Funeral Directors as they seem to be very busy. We pray they get the sleep they need and can post on Wednesday. Mumbles were light until we got to the wheel barrels. Shouts of, “Great idea Jay-z” and “the whole way?,” could be heard. Over all it was a good workout sure to tighten the chest.

The Hill

Discount on isle 7 BB

7 PAX posted on a mostly cloudy 45 degree April 27 7am Ruck



2.9 mile Ruck. 9 coupons totalling 180 pounds picked up along the route. Nice final push with all of the PAX carrying at least 1 coupon, some double couponing plus what was in their ruck.

Moleskin and mumble chatter

Group voted on whether to use shopping cart throughout the ruck or leave it fully knowing coupons would be picked up along the way. Nomad made the first motion to muscle it, no need for the cart. The rest of the group quickly seconded it. The shopping cart stayed in the truck however remained with us in spirit.

Comments related to picking up groceries & actual use of coupons sprinkled throughout. Great chance to talk with one another on our ups and downs of the week and family needs. Explanation of how the cart came into possession and future use was discussed.

It was duly noted how we all have started out without a cart at the store then realized we needed one. No cart needed at the store nor while on a ruck. Great to ruck with you men.


Circuit workout in the moist

The Fartsack was strong today, but 5 Pax, Piper, Pew Pew, Jay Z, Crabby Po, and Q Popeye braved the windy and rainy gloom to better their bodies in a Circuit workout.

Warm up:

Maestro lap

WMH oyo

Arm stretches oyo

Nipple tweaked

Grass pickers

Abe Vigoda


Mosey to the large shelter house

Each circuit had 4 exercises, 1st exercise for 1:00, 2nd for 45 seconds, 3rd for 30 seconds, 4th for 15 seconds, then 30 second exercise again, 45 second exercise again, and 1:00 exercise again. Each circuit was 4:45 minutes. After the first circuits we ran to the bathrooms and did 20 calf raises, then back to shelter house. After the 2nd circuit we ran to the bathrooms and did 20 dips and back to the shelter house.

Circuit 1: squats, jump lunges, sumo squats, jump squats.

Circuit 2: planks, alt. shoulder taps, merkins, and plank jacks

Circuit 3: ssh, skaters, mountain climbers, burpees.

Circuit 4: hundreds, LBC’s, dolly, flutter kicks

Circuit 5: forward arm circles, backwards arm circles, seal claps, overhead claps.

It was a full body workout and the wind actually felt good by circuit 3. This one will definitely be brought out again.

The Hill




SSH-26 IC, Weed Pickers- 26ish IC, Mountain Climbers – 26ish IC


Indian Bear Crawl

Indian Crab walk

Thang – Diamond Birthday – Crowd Pleaser Pyramid to 5+1 extra Merkin at the end, run to stairs and back 51 Imperial Squat Walkers run to stairs and back, 51 Merkins run to stairs and back, 51 Big Boy sit-ups run to stairs and back, 51 Carolina Dry-docks. Run Stairs if you’re motivated. If you stop you run

Mosey Back




There was some good mumble chatter about it always looks better on paper, Q agrees but everyone would do it if its easy!!

Thanks for everyone for coming out for my birthday celebration!


I only borrowed it…They can have it back!

5 PAX posted on Wednesday 4/24/19.  Temperature was a manageable 43 degrees.

Piper, Jay-Z, Popeye, Daisy, CrabbyPO (QIC)

Warm Up

Arm / Leg stretch
Moroccan Night Club x 15
Grass Pickers x 15
Hand release Merkins x 10


Mile loop around the AO (the park) with exercises spaced out every .2 tenths of a mile.  First lap exercises were Merkins x 100, Squats x 100, Big Boy’s x 100, Alternating Shoulder Taps x 100, and SSH x 100.  Lap Two exercises were LBC’s x 100, Lunges x 100, Flutter Kicks x 100, Incline Merkins x 100, and Mountain Climbers x 100.  (Pax did not complete the Incline Merkins and Mountain Climbers due to time constraints.)


No time for Mary.



A little light in the PAX and heavy on the fart sack this morning.  But the 5 who posted were mostly good sports about trying out YHC’s new to us workout.  YHC spent some time on twitter this week and came across this workout out of the F3 Louisville area that sounded like it would be good.  PAX gave it a go this morning and it proved challenging and the mumble chatter started off early when it was announced that each exercise came with 100 reps.  Ended up running short on time and YHC called it good after 8 of the 10 exercises.  We still managed approx 1.7 miles.  This workout will resurface again soon, with some modifications so that we can fit it into the 45 minute time frame.

The Hill

The G.O.A.T.

Tuesday, April 23rd

15 PAX posted for a 62 degrees and clear morning.

Warm Up

Toe Touches

Arm Stretches

Merkins OYO w/ calf stretch

Side straddle hop



Figure 8 stairs w/ rock

Step Ups 

Rock Shoulder Press 

Rock Curls 

Defensive stance mirror

Rebound Rocks

Partner Up

Jump shot block squats

3 Suicides & 50 Burpees (combined) 

Push yourself lay ups

Bull Crawl up to benches by cafe


23 Pickle Pounders

Captain Thor a.k.a. Michael Jordan (1 Big Boy 4 American Hammer) 10:40

Yoga (Corpse)


Beautiful morning for the day after national earth day. Always a joy to lead with this group. Keep up the good work men.