Tag: DC

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

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

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

Operation Flying Squirrel

3/2/19

The Hill

Q: Cornwallis

TL: Marshall

ATL: Logger

Pax: Brickyard, Maize, Nomad, DC, Kenny, New Day (kotter), PVC, Motorboat, Kneehigh, Tulip, Thin Mint, FNG John (now known as Quick)

0655: Gear inspection, lined up in 2 ranks, and debriefed TL and ATL about the first objective.

First Objective/movement: find the ammunition box behind home plate.

Second Objective/movement: Locate Andrew Luck and get him back to the heli by 0800.

Interval: cover and move exercise on the baseball field.

Endex: mission successful with less than 5 seconds to spare.

AAR (After Action Report)

This was our first mini GORUCK simulation, to the best of my knowledge. It was fun to finally share some of my Goruck training and experiences with these guys to see how well they measure up. They didn’t let me down. They crushed it! I think everyone had a good time and I saw the group come together and grow even in the span of 1 hour. I’d be honored to have any of you alongside me for a Goruck event and /or just life in general (or the Zombie apocalypse)

Yesterday I made Marshall the team leader and gave him a series of instructions and objectives to complete. I know he was swamped with work, but everyone stepped up to help him out. Great job supporting Marshall.

When I arrived at 0652, things were pretty unorganized and people didn’t quite know what to do. This is sort of to be expected for a first time. My recommendation to the TL is to have everyone arrive at least 15 minutes early, instead of 5. Otherwise, the gear checked out. Not sure how people were feeling, they can share that.

I debriefed TL and ATL on the first movement and instructions. I have them 2 minutes to share with the team. In my opinion, they were more concerned about getting people moving instead of clearly sharing all of the information necessary. I would recommend letting the whole team know all the details to get everyone on the same page. Taking a little more time up front can save time later and save lives.

The first movement was to the softball field, the team got a little spread out. GORUCK stresses keeping the team tight and together. Some easy ways to do this is put the coupons up front and put the slowest person to set the pace.

We made it to the softball field and the team found the ammunition can. Inside were instructions for their mission to rescue the robbed, left for dead, and dismembered Andrew Luck. I instructed TL and ATL to keep the team together, that they were not allowed to carry any coupons, that they needed to have crossing guards, and once we entered the neighborhood everyone was to go silent.

There was a little bit of confusion about where to go, but TL decided to get the team moving south and then figure it out as they went. This turned out to be advantageous, but it could have turned out badly if they were going in the wrong direction. But the team followed and figured it out. The movement from the softball field to the neighborhood was going really well until Knee-high put his coupon down to switch hands. Free tip: If you were going to break the rules and set your coupon down, don’t do it right in front of the cadre, haha. Or set the coupon on your feet, or have someone help you to switch hand positions.

The penalty was 15 mericans.

We continued south on Hazel Dell until we came to one of the roads we were supposed to be at. TL’s GPS wasn’t working, so to save time I instructed them to turn left and cross Hazel Dell. We got to the intersection that was our rendezvous, but then people started walking away from the intersection. What made this tough was being in silent mode. Coming up with a way to communicate in silence would’ve been helpful. GORUCK likes to go silent because it changes the way we work together, how we lead, and provides a good challenge.

I asked TL if he was sure he wanted to do continue going, so he pulled out his paper and double checked the instructions. They ended up finding Andrew Luck and decided to build a stretcher with a tarp and boards. They did a good job making the stretcher in a pretty short amount of time, got Andrew loaded up and rolled out in great time. They were starting to think and move together as a team. People were communicating better together, people were starting to take better rotations on the coupons, and the movement was going pretty smoothly.

We made it back to the softball field with zero casualties, which was a huge success. At the softball field we did an exercise of cover and move for about 75 yards. Then we loaded up the coupons and tried to make our time hack. The group decided to cut through the grass and go over the hill towards the final endex. They made it back in time, got the coupons cleaned up, and got back into formation with less than five seconds to spare.

Mission accomplished! Well done!

Great job today men! For this being most of your first time doing anything like this, no one complained, and everyone seemed to chip in and work really well together. This to me says a lot about you as a group. I hope you all learned some things from this experience.

Some key nuggets to keep in mind for the future:

TL- your job is to make sure the mission gets accomplished. This means you have to delegate responsibilities, communicate well and keep the big picture and the end goal in mind. Use your ATL as your workhorse to get the specific tasks done. Your job is not to do work (carrying load work) but to keep the team focused on the task and achieve the goal. The success and failure of the team is all on you.

ATL- your job is to help the TL achieve the mission in any way necessary, except for carrying coupons. The hardest part about being TL and ATL is the feeling that you aren’t helping carry the load, but the team needs you to guide them and assist them so they can work more effectively and efficiently as a unit.

TL and ATL need to always be communicating. ATL needs to update TL on how things are going with the team while the TL is focusing on achieving the larger task. As TL, i usually stay to the side of the pax and just keep an eye on everybody, check in on them, see how they’re feeling, and I am always evaluating to see if we can improve in anyway to our advantage to achieve the goal.

I usually have my ATL making sure guys are drinking water, rotating couples, staying together as a team, checking in on how people are doing, looking for inefficiencies, etc. They should also be the one to do a headcount after every stop before you move out and report to TL that all are accounted for. This was not done today. TL and ATL must always know how many people are present and that they are accounted for.

Team-

-Rotate the coupons regularly;

-don’t wait for someone to ask for help just go ask them if they are ready to switch;

– take breaks, but get right back in there and help your teammates;

-listen to your TL in ATL and don’t argue with them. It is their job to complete the mission. You can make suggestions to them if you notice something that might help, but keep in mind they are trying to see the big picture as well. This is one of the hardest parts. Let them lead even if you don’t agree. They are doing the best they can. Give grace. It’s a hard position to be in.

-I found it helpful to put all the coupons at the front of the line and keep them up there. Then you just rotate guys from the back to the front to switch out.

– Flag carrier: it is your job to help set the pace. Keep an eye behind you. If you are walking too fast your team will get spread out and casualties will happen. It’s better to take a slower pace and stay together and stay alive then to walk fast and get spread out and die. “Slow is smooth and smooth is fast.”

Guys, that was a blast to put together and watch you execute.

T-claps to Swanee for getting the practice dummy.

This concludes The Week of Cornwallis!

AYE!