Tag: Beefsteak

The Hill

Photo Shoot

#PhotoShoot

18 PAX posted for a photo shoot (JK) and a beatdown. Our photographer didn’t show up and PAX began to question whether this was a ploy to get more men to post. Disclaimer was given and then we got to it…here’s what we did:

Warm Up:

SSH

Weed Pickers

Bobby Hurley’s

Abe Vigodas

The Thang:

Mosey

COP

Peter Parker’s x25 IC

Nippler x25 IC

Jump Squats x25 IC

Mosey

Noah’s Ark

Bear

Kangaroo

Crab

Inchworm

Duck

Mosey

Five Corners:

10 Burpees

20 Merkins

30 LBC

40 SSH

50 Overhead Claps

Lunge walk across parking lot

Lunge squat walk back across lot

COP/Mary

Pike Merkin Time Bomb

Flutter Kicks x25 IC

Imperial Walkers x20 IC

Flutter Time Bomb

Crunchy Frog x25 IC

Low Dolly x25 IC

Rosalita x25 IC

Recover!

Moleskin:

Our photographer (we didn’t decide whether we are callin him Ansel or Cheese) finally showed up when it was time for Mary…which is why we threw in the Imperial Walkers. Beater pointed out that animals went two by two to the ark & I promised to double down on each animal next time. Thanks to so many men for posting and really pushing themselves to be stronger this morning and start their day getting right.

Until next time,

Z

The Hill

Flip to Motivator

Disclaimer

You are solely responsible for your well being

Modify your workout as needed

STRETCH

THANG

  • Mercan Motivator- 4 layers from 5 (top half, bottom half, full, release)
  • Triceps Mercans- 10 L/R
  • Ab Scissors
  • Bicep Mercans- 10 L/R
  • Heavy Slams- x30
  • Vertical Delt Raises- 3 positions x20
  • Isolated Bicep Curls x20 R/L
  • Overhead Tricep Press x20 R/L
  • Bicep Traditional curl to shoulder press x20 L/R
  • Bicep Reverse Grip to Shoulder Press x20 L/R
  • Oblique Scissors x20
  • Isolated Bicep Curls x20 R/L
  • Kick the Sky x 40

 

 

The Hill

Pain Circle

Tuesday, April 9th

17 PAX posted for a beautiful 50 degrees leg workout.

Disclaimer

Warm Up:

Swing legs

Slow Squats

Runners position to stretch calves

Motivator from 10

Mosey to basketball court

The Thang: Pacle (Pain Circle)

Snake the stairs

Climate change: Al Gore Jump Bomb

Howling Monkeys 2x 🙂 

Jump squats

Indian Lunge

Suzanne Somers

Mary: 

Heel touches

American hammer

LBC

Low Dolly 

Gas Pump 

Moleskin: 

If you like leg workouts today was the day for you. It was a beautiful morning to spend with y’all workin the lower body. Always good to get out and destroy the part of the body we all try to avoid in workouts. TClaps to IM for making the trip down from Blackcat. Love the mumble chatter at the beginning at the workout but for some reason it stopped pretty soon after we circled up. Great morning men. Don’t sit down too much today.  Welcome FNG Groupie.  

The Hill

Sweet 16

Weather: High 40s and a light rain. Pleasant stuff.

18 PAX in the wet gloom for a basketball inspired Sweet 16 event.

Disclaimer was given.

Warmup:

  1. Clean the glass–Alternating jumps to the left and right to grab the rebound
  2. Passing drill–overhead pass, chest pass, bounce pass x 16(IC)
  3. Wojo (Jump) Squats–16 of them inspired by that little SOB who played for Duke
  4. Mosey to east parking lot for the Sweet 16

Thang: A bracket of 16 classic F3 exercises was drawn up and the tournament commenced. PAX were expertly divvied up to odd and even teams and stayed the way for the remainder of the exercises. Odds did the odd numbered exercise and, naturally, Evens did the even numbered exercise first and then alternated.

  1. Burpees x 16 vs 16. Arm Circles (WW2 sit-ups were subbed out)
  2. Mericans x 16 (2 sets) vs 15. Low slow squats x 16 (2 sets)
  3. Motivator x 6 vs 14. Overhead claps
  4. Chin ups x 16 (2 sets) vs. 13. Dips x 16 (2 sets)
  5. Rock Curls x 16 (2 sets) vs 12. Skull crushers x 16 (2 sets)
  6. Lunge walk vs 11. Broad jumps
  7. Plank for 1 minute vs 10. Wall sits for 1 minute
  8. Bear Crawl v. 9. Crab Walk

Bonus–2 rounds of suicide runs

Mary:

LBC 20 x IC

ABCs

Rosalita 16x IC

More Wojos

And we closed it out with 16 Bobby Hurleys (slap the ground and miss the jumper).

RECOVER, RECOVER

MOLESKIN: Very appreciative to do this with 17 other great men! My first Q was in November and there were 8 of us and now look at us! I enjoyed Cosmo referring to Khaki as “Son”, after Khaki was caught ogling Zamboni’s calves!!! Big Salute to Cornwalis for toughing it out on a bad leg. #LEGEND. Seeing each one of you guys put in the work at 5:30 in the rain is truly inspiring. And thank you to Logger for his excellent reign as weekday SiteQ–long live the King!

The Hill

KneehighVQ

15 PAX reporting for 12-year old Kneehigh’s first Q. Part of New Q March.

#Flash #Nomad #Maize #PVC #Cornwallis #Brickyard #Khaki #Zamboni #Logger #Wolverine #Beefsteak #BettyCrocker #DC #Marshall #Kneehigh

Weather: Rainy and Wet and Cold

Warm-o-Rama:

  • Motivators from 5
  • Down on the wet for some American Hammers

Thang:

  • Mosey to Circle by the Bridge
  • Cards: Diamonds = ‘Mericans, Spades = Mountain Climbers, Hearts = jump squats, Clubs = Side Straddle Hops
  • Two rounds around the circle, cards got soaked, thrown in the trash bin
  • ‘Round the circle again, partial motivator each stop.

Mary

  • ABC’s
  • Morning/Evening
  • Flutter Kicks
  • Betty Crocker, Guest PAX from Savannah, GA: Boat and Canoe

COT

 

The Hill

Pi Day

Weather: 55 degrees with some wind

PAX:

  1. State
  2. Brickyard
  3. Beefsteak
  4. Khaki
  5. Tulip
  6. PVC
  7. Cosmo
  8. Cornwallis
  9. Marshall
  10. Kneehigh
  11. Wolverine
  12. DC
  13. Maize
  14. Zamboni
  15. Bay Watch
  16. Logger

Disclaimer:

  • 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 – Windmill
  • 20 – Seal Jacks
  • 10 – Weedpickers

Thang

  • Dirty Hookup
  • Imperial Squat Walkers
  • Lateral Ventral Raises in Plank
  • Lunge w/ Knee up

Rock Push – Similar to bear crawl but your hands stay on your rock as you push it across the parking lot. When you get to the other side hold Al Gore. When all PAX arrive 10 squats IC. Repeat back to our starting position.

Animal Planet  – starting on one side of the parking lot Q called out changes as we cycled through 6 variations:

  • Bear crawl Kick
  • Squat Pops
  • Bear Crawl
  • Lunce w/knee up
  • Kangaroo
  • Mountain Climbers

Tunnel of Love – Modified where we held an incline plank on a low wall by the fishbowl. PAX bear-crawled under those in plank. When you got to the stairs you crab-walked then back to bear crawl and into incline plank. Repeat back the otherway with a lunge infront of the stairs.

BJ Star Jump Burpees – Across the parking lot you broadjump, Burpee w/ a star jump at the end.

Mary – we sprinted to lines of the parking lot and got on our 6.

  • LBC
  • Sprint
  • American Hammer
  • Sprint
  • Flutter Kicks
  • Sprint
  • Heal Touches
  • Sprint
  • Low Dolly
  • Sprint
  • Morning/Night

Mosey back to the shovel flag.

Recover Recover

Moleskin: The rain mostly held off but the ground was soaked. It didn’t slow us down. Q warned the men up front that there were some items from the Lovefest that we didn’t get to do and they were going to make an appearance here.

Attitudes were mostly positive. Apparently Cornwallis didn’t like the rock push, he broke his in half. Knee high attempted throwing his rock, possibly to break it, he was no Cornwallis.

Lots of mumble chatter around the tunnel of love. Some crop dusting possibly happened, no one owned up.

It was a pleasure! Thank you men.

Uncategorized

Chuck’s Octagon

Legend has it that Chuck Norris created the octagon when he roundhouse kicked a square four times. Today’s workout was in celebration of that accomplishment.

Weather: Clear and cold, 10 degrees

Warm O Rama:

  • Run in place (because you can’t outrun Chuck Norris)
  • Kickboxing: Jab Cross and the Chuck Norris Special Roundhouse kick
  • Invisible jump ropes
  • Mosey to the basketball court

Thang: In honor of Chuck’s octagon achievement, we did stations of eight exercises OYO

  • 8 ‘mericans
  • 8 Big Boy Sit Ups
  • 8 Burpees
  • 8 Sprints
  • 80 LBCs
  • 8 Get Out of the Fart Sacks (lay on your back, stand up, repeat)
  • 8 Jump Squats
  • 8 More Sprints

Mosey over to the bridge for some more kickboxing, as Chuck would have wanted it.

  • Jabs
  • Jab Crosses
  • Jab Cross Hooks
  • Jab Cross Hook Roundhouse Kicks

Mary

  • 8 Morning Evenings
  • 8 eight second leglift holds
  • 8 crab cakes
  • 80 more LBCs
  • 8 Crabcakes
  • Popcorn for the last five minutes: #Cornwallis led some dead cockroaches

COT

The Hill

TWoC Day 2: Spartacus

2/26/19

The Hill

17 pax for Day 2 of The Week of Cornwallis!

Q: Cornwallis
Pax: Zamboni, Swayzee, Tulip, State, PVC, Nomad, Marshall, Maize, Logger, Kneehigh, Khaki, Headlock, Flash, DC, Brickyard, Beefsteak

Disclaimer
Warm-o-rama (IC)
SSH x 25
IST x 10

Thang:

SPARTACUS (OYO. If you need a break, take an 80 yard mosey. After the completion of each exercise, take an 80 yard mosey).

Mericans x 100
Air Squats x 100
Burpees x 50
LBC x 100
Dry Docks x 100
Jump Squats x 100
Tricep Pullovers x 100
Hand Release Mericans x 100
WWII Sit Ups x 100

Recover Recover

Skin of the Mole:
-For those who completed the Murph yesterday, we were pretty smoked during this workout. I salute you all. Going to feel this one for a while.
-After losing sleep last night due to worrying about the workout I was going to do (let’s just say there were a lot of burpees and a lot of running), I called an audible this morning and pulled out an old favorite that never disappoints.
-Great having a big turnout. Mumblechatter was present, groaning and complaining was happening, including YHC. I even thought I might Splash Merlot at my own workout at one point.
-Everyone gave great effort today and it was awesome to see. I hope you got your money’s worth.
-TWoC continues…
Wed: stretch OYO for 45 minutes.
Thursday: Swing Low Sweet Jugs (bring 2 jugs filled with water
Friday: Rest Day
Saturday: RUCK Mission: Operation Flying Squirrel 🐿
-Keep posting! Keep EH’ing other men to come out!
-Have a great day. As always, it’s an honor to be a part of F3 with you men!

AYE!

The Hill

74th Anniversary of Iwo Jima Landing

Weather: 32 degrees and no wind

PAX: Zamboni, Cosmo, Nomad, Beefsteak, Khaki, Logger, Cornwallis, Tulip, Flash, DC, PVC, Brickyard, Headlock, Maize

Disclaimer: Not professional, Northview not responsible, wet & a little icy, modify as necessary. Education on Marine Corps Lingo (the RIGHT WAY to do it)

Warm up:

21’s – Q calls cadence for the first five SSH IC, PAX continue in silence everyone stops at 21 or punishment is rendered, Punishment of 27 Air Squats for the 27 MOH winners at Iwo Jima was rendered by Q! Weed Pickers x 15 IC, Wind Mills IC, Kick W/Twist 15 IC

Mosey to the low parking lot, Hot Apple Turnover for breakfast – Bear Crawl to first five parking lines, Crab Walk to the second five parking lines, Crawl Bear to the third five parking lines, Rinse Repeat.

Thang: H-BOMBS with Partner run – 50 Hand Release Burpees, 100 Overhead Claps, 150 Merkins, 200 Big Boy Sit-ups (modified by Q to 150), 250 Squats (Modified by Q to 150),

Mosey back to start, Recover Recover.

Moleskin: This week marks the 74th anniversary of the Marines landing on Iwo Jima and the 26th anniversary of the start of my time in the Marines. Thanks to all my Pax brothers for coming out to support my VQ and honor the Marines who fought on Iwo Jima!

Mumble Chatter was low probably due to the VQ slightly overdoing it on the workout. Q was forced to improvise adapt and overcome and reduce some of the counts to the approval of the Pax.

The Hill

Valentines Day Love Fest

Weather: 35 degrees light wind

PAX:

  1. State
  2. Nomad
  3. Headlock
  4. Brickyard
  5. Beefsteak
  6. Khaki
  7. Tulip
  8. PVC
  9. Cosmo
  10. Cornwallis
  11. DC
  12. Maize
  13. Flash
  14. Zamboni
  15. Pink Panther
  16. Logger

Disclaimer:

  • 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 – Windmill
  • 20 – Seal Jacks
  • 10 – Weedpickers

Thang

Animal Planet Mating Ritual – starting on one side of the parking lot Q called out changes as we cycled through 6 variations:

  • Bear crawl Kick
  • Squat Pops
  • Bear Crawl
  • Lunce w/knee up
  • Kangaroo
  • Mountain Climbers

Bump ‘n Grind – Hold plank and sway then drop left or right hip to ground on Q’s call.

Just the TIP – partner exercise – person 1 runs stairs doing 5 laps while other person gets as many of the exercise done as they can in that time. 100 of each exercise needed to be completed.

  • T Merican
  • Imperial Squat Walkers
  • Plank Jacks

Big Sexy

  • 20 – Pickle Pounders
  • 20 – Monkey Humpers
  • 20 – Crab Humpers

Balls to the wall – start off near level in plank potion w/ feet on the wall then walk up the wall to mid level where we did 10 Pickle Pounders, then moved to highest level.

20 – Dirty Hook Up

Kama Sutra

  • Walk out w/reach
  • Half Kneeling Rotation
  • Lunge w/ Overhead Reach

Recover Recover

Moleskin:

Today was about preparing for this evening. We went through a few intense exercises to make sure we were all ready to take care of our significant others tonight. Lots of suggestive mumblechatter that I shouldn’t probably put in here. Most notably we learned that Khaki is very confident between the sheets – perhaps this is over-confidence.

The intensity today was high, Q had a lot planned and didn’t get through all of it. Tried to fit in as much as I could. I had a modified Tunnel of Love that will be making its debut soon.

It was a pleasure! The energy level this morning still has me pumped – thank you men.