Tag: Cornwallis

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

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

F3 Dad’s Day April

24 PAX today (counting 2.0s) for F3 Dad’s Day! We did some traditional and not-so-traditional activities but had lots of fun

Weather: Clear and cool. Great day for some fun and working out

Warm-O-Rama: Invisible Jump Ropes, Motivators, Imperial Walkers

Thang: Mosey to Basketball Court, Bobby Hurleys with real rebounds, a few games of Knockout, a few games of Gaga Ball, Sprint Drills with ‘Mericans at each line

No time for Mary with so many FNGs. We got to name quite a few: Roundoff, Pikachu, Curly, Katniss, Hedgehog, Elsa, Trax, Raptor

Also Reporting: Zamboni, Maize, Marshall, Kneehigh, Motorboat, Nomad, Cornwallis, DC, Unnamed FNG, Logger, State, Lil’ Biscuit, Belvita

The Hill

BSH – Bring Something Heavy

BSH – Bring Something Heavy

10 PAX posted in the gloom for an overdue coupon workout. YHC arrived ashamedly at 0533 coming from QSource. Fumbling to get started, I accidentally deleted the winky from my phone and had to figure out how to recover it, but I don’t think anyone noticed. Disclaimer was given and we got to it.

Warm up:

Burpee

SSH x10 IC

Burpee

Arm Circles x20 IC

Burpee

Imperial Walkers x10 IC

Burpee

Mosey to the Hill

The Thang:

You rep or you run. 30 minutes for 30 reps of as many of the following as possible. OYO.

Goblet Squats

Curls

Block Merkins

WWII V Ups

KB Swings

Skull Crushers

Log (Coupon) Jumpers

Bench Press

Lawn Mowers

American Hammer

Upright Row (Chinners)

Deadlifts

Blockpees

Press Rotations

Side Raises

Mosey

Mary:

Heel touches x51 IC

Recover Recover

Moleskin:

I was only expecting 3-4 PAX due to Spring Break & was estatic seeing 9 other men! There wasn’t as much mumblechatter as usual and I question whether or not I should’ve made PAX run a lap between exercises because I did not expect anyone to be able to finish all of the exercises in the allotted 30 minutes. TClaps to Cornwallis who posted even though he is on doctor’s orders not to run. F3 Dads is coming up on Saturday with Marshall at the helm, so bring the 2.0s for some fitness and a lot of fun.

Honored,

Z

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

Feel the Burn

14 PAX posted the Hill on a clear 30°F morning, March 26, 2019: Cornwallis, Marshall, Logger, Motorboat, Kneehigh, Nomad, Headlock, Khaki, State, Tulip, PVC, Brickyard, DC, Beefsteak

Warm-o-Rama:

  • Side Straddle Hops x20s
  • Windmills x10
  • Weed Pickers x15
  • Kick with Twist x15
  • Mountain Climbers x20

Mossie

The Thang

Line up – Bear Crawl, Merkins at each parking lot line, 21 lines

Partner up – Run out, carioca back.  Collectively complete:

  • 150 Monkey Humpers
  • 150 Squats
  • 150 Gorilla Humpers

Mosie to Stairs

Half the PAX do Deep Sea Divers – Start with feet on first step, then do 5 hip slappers, move up a step.  Go up to step 5, then back down

Other Half of PAX do Creature Merkins x 20 – start with hands on curb, go down to the right, merkin, back to middle, merkin, then to left, merkin

Switch and Repeat

Mosie Back

  • Cooler – side plank, 4 count, leg up, leg down, leg to chest, leg back.  10 on right, 10 on left
  • Circle Burp

Mary

  • American Hammers x10
  • Flutter Kicks x20
  • Low Dolly x10
  • High Dolly x10
  • LBCs x30

Moleskin

Had a good time for my 2nd Q this morning with some great weather. Mumble chatter was mostly moaning and groaning due to all the humpers (yes, said that). DC was working through some intestinal issues that was worked out during Mary. Looking forward to the next workout with you gentlemen!

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

Four Leaf Clover (clearance priced)

26 degrees, no wind

17 PAX: Marshall, Wolverine, Zamboni, Motorboat, State, Flash, Cornwallis, Kneehigh, Brickyard, Tulip, Logger, Khaki, PVC, Maize, Headlock, Swayze, Nomad

Warmup: Motivator x 15

Mosey to lower parking lot

Bear craw about 5 spaces, crab walk about 5 spaces, repeat to end of lot. Repeat back the other direction to middle of lot

Thang

Merkins x 25 – run to corner light post

Squats x 25 – run to corner light post

Burpees x 25 – run to corner light post

In-place lunges (each leg = 1) x 25 – run to corner light post

Repeat above x 4

Mosey to COT, recover/recover

Moleskin:

Appreciate the opportunity to Q this morning. Weather was perfect and it was awesome to see the early morning moon while running up the hill at the end of the workout. Privileged to be connected to such a strong group of men. Thanks for the accountability! Mumble chatter was mostly concerns about the number of motivators picked for the warmup (“looks good on paper” – so true) and general conversation to help get through.

Four Leaf Clover (clearance priced)

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.

The Hill

MotorBoats Virgin Q

The Hill

MotorBoat’s Virgin Q

Weather: 34 and clear. Sunrise 4 minutes into the workout. Some wind that decreased throughout the morning. 

Q: MotorBoat

Pax: Cornwallis, Zamboni, PVC, Nomad, Maize, Brickyard, Wood Chuck, Kodak, Thick Burger, Quick, FNG, FNG, Cosmo

Disclaimer

Warm O Rama

  • Motivators starting at 5
  • Mosey
  • High knees
  • Butt kickers
  • Frankensteins

The Thang

  • Grab Flags, Rucks, and Sandbags (40lb, 50lb, 60ish lb, 90ish lb)
  • Ruck 0.63 mile to cheery tree park
  • Divide into 3 lines with the smaller sandbags
  • Front person cleans the bag and then tosses it as far as they can.  Next person in line repeats until we get across the field. Rotate lines half way across the field. 
  • 1 person on each sandbag and does 10 “bear complexes” (clean, front squat, back squat, repeat).The rest of the Pax does the following exercises until the 10 are done:
    1. Duckwalk with ruck in front
    2. Monkey Humpers
    3. Planks and some Pickle Pounders in cadence
    4. Squats with ruck in front
  • Pax Circles up and squats
  • Move the sandbags 2 times around the circle to the right
  • 30 second rest
  • 2 times around to the left
  • 3 lines and move the sandbags back across the field

Rucks off, make a shoulder to shoulder line while sitting alternating the direction facing. Everyone does a sit up together. Sandbags passed down the line. Repeat with sandbags going to opposite direction

Form up in 2 lines with flags up front, then heavier 2 sandbags, then lighter 2 sandbags. Return ruck to the Hill. Indian run from the back of the line every so often and have everyone rotate back through the fun

COT

MoleSkin:

-It was an honor to get to Q my first workout.  Although new to the F3 scene, I’ve done a couple of rucks before.  Thanks for letting me Q!

-Some mumble chatter about the heavy bag that I am going to name El Diablo.  The difference in the bags was very apparent but made for a good change in the workout.

-Two FNGs today who kicked some major butt, especially having never rucked before.  Please welcome Lead Pipe and Bay Watch

-I’m grateful that I’ve meet all of you and get to work out with an awesome group of dudes.  I appreciate you pushing me to be a better person daily.  

-T-claps to Marshall and Tulip.  Tulip did a 6 mile ruck last night, a new record for him! Marshall busted out a 20 miler overnight and needed some rest this morning.

-Recover, hydrate, and eat well.

AYE!