Category: The Hill

Balmy 20 Degrees – 1.9.18

5 PAX posted for a, by comparison, warm and cloudy 20 degree January Morning.

  • DC
  • Zamboni
  • Woodchuck
  • Brickyard
  • Logger

Warm up:

  • 20 – SSH
  • 15 – Deadlift w/ Fly
  • 15 – Kick w/ twist
  • 15 – Abe Vigoda
  • 20 – Up & Out Jacks
  • 15 – Week Pickers

Thang

Mosey (Then 1 set each of 10)

  • Mericans w/swoop
  • Burpee
  • Close grip Merican
  • Burpee

Mosey (Then 1 set each of 10)

  • C Sit – Flutter
  • C Sitt – Over Under
  • Plank w/ Toe touch
  • Prone Back

Mosey (Then 1 set each of 10)

  • Walking Lunge (around parking circle (88 lunges
  • 4 Drops
  • Dips
  • Plank w/ ventral and lateral raises

Mosey (Then 1 set each of 10)

  • Dip
  • Spiderman
  • Step reverse Lunge
  • Slow Dip

Mosey (Then 1 set each of 10)

  • Pull Up
  • Bulgarian Squat
  • Chin Up
  • Calf Raise

Mary:

  • Star Plank – 30 Sec hold
  • 15  – Cross Crunch
  • 15 – Bridge
  • 10 – Plank with lateral and ventral raises

Moleskin:  Lots of warnings of black ice as we mosey’d. We had a discussion with no prevailing answer on which way hands go for chin up vs pull up. In the end we didn’t care, just do the opposite you did the first time. Staying warm was finally easy and the work out had heavy breathing and good sweating – all in memory of Cosmo.

1/4/2017 BLIMPS Workout

Warm Up

Side Straddle Hops

Heismans

Arm Circles

Moroccan Nightclubs w/high knees

Mosey

BLIMPS Workout

• BLIMPS (5-B,10-L,15-I,20-M,25-P,30-S)

• Lap – BLIMP Remove Squat

• Lap – BLIM Remove Plank jack

• Lap – BLI Remove Merkins

• Lap – BL Remove IW

• Lap – B Remove Lunges

• Lap – BL add lunges

• Lap – BLI add imperial walkers

• Lap – BLIM add merkins

• Lap – BLIMP add plank jacks

• Lap – BLIMPS add squats (should have full blimps on this lap)

• Lap

Mosey

Mary

Flutter Kicks

Gas Pumps

Weezies

Heel-Toe

COT

Moleskin

-1 to 1 F  Cloudy with snow

PAX:  Logger, DC, Woodchuck, Zamboni, Cosmo (Q)

Moleskin

5 Brothers posted in the Gloom so see if BLIMPS could fly in cold weather (turns out they can quite well).  Great to see Zamboni back and healthy!  Even named a warmup exercise after him (from the boy who couldn’t raise his arms in the Christmas Story, then fell in the snow).  Feel free to get the scoop from Zamboni himself.

I was thinking about ‘overcoming’ and the importance for men to create a habit of this in our lives in order to keep moving forward in every other aspect of our lives.  Working out in drastic conditions is a small way to overcome, but I believe it sets up a good pattern/habit that will flow over into other areas when we keep pushing ourselves…and each other.

Glad to be ‘overcoming’ with you guys!

Always a privilege.

Cosmo

12/28/2017 Striped Beast Workout – Parking Lot Lines

Warm Up

Side Straddle Hops

Heismans

Abe Vigodas

Toe Touches

Arm Circles

Mosey

Leg Circuit

Lunge Walk

Air Squats

Frog Hops

Lunge w/high knees

One Leg Hops

Mosey

Core on the Curb

Flutter Kicks

Gas Pumps

Heel-Toe

Leg Lifts

Wide Leg Lifts

Mosey

Chest/Arm Circuit

Merkins

Hand-lift Merkins

Plank Walk

Crab Walk

Bear Crawl

Burpees

Mosey

COT

Moleskin

3 F  Calm

PAX:  Logger, DC, Keytar, Cold Call (from NE TN), Cosmo (Q)

5 Brothers posted in the Gloom for a Striped Beast workout in the parking lot.  Great to have Keytar back in action with us as well as Cold Call visiting us from NE Tennessee.  Good workout in the cold temps that really didn’t seem that big of a deal after we got moving.

Always a privilege.

Cosmo

12/19/2017 Gumby – Core Balance – Stretch –

Warm Up

Side Straddle Hops

High Knees

Mosey

Tibetan Five Rights

Yoga Balance

Crescent Pose – Table, Toe Touch/Twist

Mosey

Core

C-sit Leg Lifts – Six inches, Legs close/spread

C-sit Gas Pumps

C-sit Flutter Kicks

C-Sit Leg Lift holds

Mosey

Balance

High Plank

Low Plank

High Plank Series

Lift Leg/Arm

Hand in pocket

Low Plank Series

Lift Leg/Arm

High Plank

Low Plank

Mosey

Stretch

COT

Moleskin

35 F  Calm

PAX:  Logger, DC, Cosmo (Q)

3 Brothers posted in the Gloom for a Gumby/Yoga/Core workout.  Mumble chatter started slow but increased as we progressed through core into balance.  Good and different type of workout to help ‘balance’ our daily Challenge routine.  Overall, a good time and I can see everyone’s balance and core strength increasing…great effort brothers!

Always a privilege…apologies for the late post!

Cosmo

Rick 2.0 Rolled 12.21.17

2 PAX posted for a slighly chilly but clear skies 26 degree December Morning.

  • Brickyard
  • Logger

Warm up:

  • 20 – SSH
  • 15 – Deadlift w/ Fly
  • 15 – Kick w/ twist
  • 15 – Abe Vigoda
  • 20 – Up & Out Jacks
  • 15 – Week Pickers

 

Thang – hauling bricks the whole way

Mosey (Then 1 set each of 10)

  • Narrow to wide squat
  • Clean & Jerk
  • merican
  • Bridge

Mosey (Then sets between the parking lot lights

  • High Knees
  • Butt Kickers
  • Karaoke

Mosey (Then 1 set each of 10)

  • Walking Lunge (around parking circle (88 lunges
  • 4 Drops
  • Dips
  • Plank w/ ventral and lateral raises

Mosey (Then 1 set each of 10)

  • Side Lunge
  • Bear Crawl (between lights)
  • Row
  • Plank w/ Leg Raise

Mosey (Then 1 set each of 10)

  • Pull Ups
  • Boxing (Jab Cross)

Mary:

  • 15 – Bridge w/ toe taps
  • 15  – Jack knife crunch
  • 10 – Flutter Kicks
  • 10 – Bicycles

Moleskin:  With eyes on entrance and hope that we’d get company, the 2 PAX began. Warm up got the blood going and us a little warm – but fingers remained frozen through out. We held our bricks through the sets – rules weren’t as strict, a few times bricks were set down.

Looking for Directions

Three PAX posted for some fun in the gloom.  27F and windy.

Warmup:
Mosey around the parking lot
Shoulder Pretzels x 15
Super Slow Windmills x 3
Hamstring Stretching
Monkey Humpers x 15
Compass – In Plank position, Q yells out direction and degrees and pax walk that way with their hands.  Feet stay at center of compass.  Complete 3 merkins and repeat several times
Mosey

Thang:
Lazy Dora’s: 100 Merkins, 200 LBC’s, 300 Squats.  1 PAX does 10 Merkins while other PAX holds plank.  Flap Jack till total equals 100.  Repeat with 20 LBC’s and canoes, and 30 Squats and Al Gores
Mosey
Bojangles Blueberry Biscuits:  Performed in large upper parking lot.  Jog the long driveway, run hard through the parking lot, Jog other driveway, Run hard back to start.  Do 10 burpee’s.  Repeat, Repeat, Repeat.  1 mile and 40 burpees.

Mary:
Not So Lazy Boys
Rosalita Wip x 15
Heel Touches x 15
ABC’s
Pickle Pounders x 10

Mumble:  wind was a bit chilly but overall not to bad.  Even with a heads up, some didn’t come prepared for the running (eating to much the night before).  Still had a good time with the lazy dora’s doing a good job of burning all of our muscles.  Compass was a nice new exercise to get the body warmed up.

Rick Rolled 12/5/17

3 PAX posted for a windy & damp but still beautiful 44 degree December Morning.

  • Brickyard
  • Cosmo
  • Logger

Warm up:

  • 20 – SSH
  • 15 – Deadlift w/ Fly
  • 15 – Kick w/ twist
  • 15 – Abe Vigoda
  • 20 – Up & Out Jacks
  • 15 – Week Pickers

 

Thang

Because Rick Astley said we are never gonna give you up we picked up bricks and didn’t put them down

Mosey (Then 1 set each of 12 & 1 set each of 8)

  • Narrow to wide squat
  • Dead lift
  • merican
  • Bridge

Mosey (Then 1 set each of 12 & 1 set each of 8)

  • Walking LUnge
  • 4 Drops
  • Dips
  • Plank w/ ventral and lateral raises

Mosey

Mary:

  • 15 – Bridge w/ toe taps
  • 15  – Jack knife crunch

Then the die came out and told us to do:

  • 10 – Toe Touch Drops
  • 10 – LBC
  • 10 – Bicycles

Moleskin:  Started with a through warm up. Then, after a short  refresher on pop culture from 2009 and being Rick Rolled we picked up our bricks and didn’t put them down until the end. The idea was we had to hold them in our hands or at least have control of them the entire time with out taking a break. Time went fast and caught some off guard as we finished. The morning was a little lonely – hoping to see more PAX on Thursday.

First bell (kettle bell workout)

Hive Workout from my first bell (first post to an F3 workout) The Hive/The Fort/ Fort Mill SC 8/5/16

Warm up
Lap
30 SSH
25 Imperial Walkers
20 Merkins
20 Mountain climbers
10 Windmill

The Thang

Chest/Shoulder
15 Up right rows
15 Shoulder press each arm
15 Tricep press
15 kettle bell curls

Run lap

25 kettle bell swings
30 squats
15 kettle bell high pulls
15 Traveling swings

Run lap

20 merkins left arm on bell
20 merkins right arm on bell
40 chest press
20 skull crushers

Run lap

25 kettle bell dips
15 kettle bell sit ups
20 kettle bell rows each arm
20 standing presses

Run lap
Mary to finish

ABC’s

20 Flutter kicks

20 Gas pumps

20 LBC’s

Stretch it out

Mole skin

Logger posted even though he needed to leave early to catch a plane to Denver. So since he was going to have to leave early DC went ahead and showed up late to help make up for it so three strong enjoying the perfect weather because right after that warm-up which looks more like a workout to me than a warm up we were ready for a little light rain which didn’t come in till the very end. We did miss Cosmo but I think the absence of a shovel flag was missed even more. It was a little strange not having a shovel flag there this morning. DC ask for prayers for his ongoing medical research to help with his……. crap I can’t remember what it’s called. Also prayers for safe travel for logger. Oh and I did some research the song that references Denver ain’t your kind of town is called Please Come to Boston by get this Dave Loggins haha

11/23/2017 Gumby Yoga (Prep for the Drumstick Dash)

Warm Up

Side Straddle Hops

High Knees

Torso Twists

Hamstring Stretch

Mosey

Tibetan 5 Rights (21 reps each)

Mosey

Core work (C-Sit Position)

Leg Lift w/Hold (3 position)

Flutter Kicks

Gas Pumps

Heel-Toe Hold

Leg Lift Splits and Raise

Mosey

Yoga and Stretch

Warrior 1, 2, 3

Plank Balance Work

High Plank

Low Plank

Low Plank to High Plank with leg raise (L/R)

Hight plank Side Balance

High Plank Leg Raise

High Plank Arm Raise

High Plank Arm/Leg Raise

Mosey

Stretch

End

COT

Moleskin

30 F (ish) Calm

PAX:  Woodchuck, Brickyard, Logger, IM, Calahan (visiting from NC), Caviar (visiting from SC) Cosmo (Q)

7 Brothers posted in the Gloom (2 out-of-towners, visiting for Thanksgiving)!  Always great to have visitors.  A little chilly, but all had a great workout…awesome to see these are getting a bit easier for the PAX which means everyone is getting stronger…nice work gentlemen!  Had a great showing at the Drumstick Dash with the brief TV coverage from local WTHR!  Way to go Drumstick Dashers!

Fun every time…always a privilege.

Cosmo

21 Jump Street

Back Blast 11/14/2017

31 Degrees, partly cloudy with the moon out; 3 posted at the hill for fun in the Gloom

PAX
Woodchuck
Zamboni
Logger

Warm up

  • SSH
  • Ave Vigoda
  • Front Jack
  • Weed Pickers

Thang – 21 stations and 21 reps each.

  1. Step ups L
  2. Step ups R
  3. Claf raises
  4. Merican
  5. Jump Squats
  6. Aarm circkles
  7. High Knees
  8. Burpee
  9. Prisoner Lunge L
  10. Prisoner Lunge R
  11. Tri Mericans
  12. Mt. Climbers
  13. Pike Merican
  14. Side Plank L
  15. Side Plank R
  16. Bicycle
  17. Stair Jumps
  18. Dips
  19. Squats
  20. Walk down plank
  21. Speed Skater

6min Mary – Rolling the dice

  • Crunchy Frog
  • Leg Drops
  • LBC
  • Bicycle
  • Bicycle
  • Russian Twist

 

Moleskin: Cool morning, but a third the way through we all had to remove a layer. As we rolled the die for Mary – we rolled 3 bicycles in a row but judged that 2 in a row was enough and rerolled.

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