Tag: DC

The Hill

12 Steps of exercise

Weather: 80 with a nice fog to start with

11 Pax posted: Maize, DC, Cornwallis, Nomad, Brickyard, Zamboni, Short Story, Snooki, State, Khaki, and Motorboat as QIC

Disclaimer given

QIC started immediately with a nice run around the church down the back parking lot to the street to the long drive and hill. We did various arm circles, jumps, and reaches while jogging to warm up. As we ran up the long drive, we could see the various stations that were set up.

This work out was borrowed and adapted from something YHC had seen with F3 Grand Rapids back in May and had been waiting to pull it out.

Start at station 1 and then sprint to the top of the hill. jog back down and complete station 2 and then station 1 and then sprint to the top of the hill. continue down the hill. QIC knew that we would not hit every station but planned out plenty just in case. After completing the first 4 stations, any repeat station’s reps were cut in half.

Station 1 – 10 hand release merkins, sprint to top of hill
Station 2 – 20 4ct Mountain Climbers, bear crawl to #1
Station 3 – 30 2 ct lunges, run to #2
Station 4 – 15 Deadlifts with one of 2 sandbags (100ish pounds). backwards run to #3
Station 5 – 15 burpees, run to #4
Station 6 – 20 Shoulder to Shoulder press (20#, 30#, 40#, 50ish# plates and sandbags- Pax choice), run to #5
Station 7 – 20 Makhtar N’Diayes, Bear crawl to #6
Station 8 – 30 2ct lunges, Run to #7
Station 9 – 20 4ct Mountain Climbers, Run to #8
Station 10 – 20 Hand Release Merkins, Run to #9
Station 11 – 25 4ct Flutter Kicks, Run to #10
Station 12 – 20 Makhtar N’Diayes, Run to #11

I think the fastest Pax got through station 6 before QIC had everyone jog to Station 12. We did station 12 IC and moved to Station 11. We picked up the cones, paper, and weights as we went back up the hill. QIC picked random stations and random counts as we moved back up the hill to get in some good core work prior to COT.

COT – make sure to meet with your partner for the month for a 2nd F meetup. Nomad is changing companies so that he doesn’t have to move any more, congrats! Short Story graduated high school and is having an open house on the 27th. Check slack for details. YHC thinks old people should bring good gifts.

Moleskin: Mumble chatter was good this morning. Zamboni had to wring out his shirt prior to getting in the car. YHC has terrible cardio and will continue to make beatdowns work on the things he needs improvement with, including cardio. Thanks for pushing me and pushing yourselves. Continue to be HIM!

The Hill

Pick a Card

This morning’s workout was brought to the 15 PAX by F3’s official Beatdown Cards, handpicked by the Q (Kneehigh).

Warm-o-Rama: Pax picks a warmup card

Thang: Pax picks thang cards, including a 300 meter dash, diamond ‘mericans, and bear crawls.

Mary: Pax pick Mary cards, including WWII sit ups, flutter kicks, and no card for it, but an extra Motivator from 4 for fun.

The Hill

The Vegas

Perfect weather for fourteen Pax to play some cards and do some boxing.

Pax:

Marshall
Thumper
Beefsteak
State
DC
Maize
Mayor (DR from Toledo)
Cosmo
Headlock
Motorboat
Cornwallis
Logger
Brickyard
Snooki

Warmup: Windmills, Side Straddle Hops, some plankage.

Thang: F3 Beat-down Cards! Lay down a card in front of you and do the exercise written on it. Number reps depends on the type of card. 10 reps for numbered cards, 25 reps for royals, and 100 reps for Aces. Next we added another staple of Vegas, boxing. Jab, Cross, Hook.

Mary: High Plank, Low Plank, WWII Sit-ups, Hello Dolly

Moleskine: I had fun breaking out the cards for the first time. Missed Kneehigh being there, but he’ll be back to Q with the cards next week.

The Hill

243 years later

July 4, 2019

Weather: upper 70s with mild humidity.

10 Pax posted for a popcorn workout.
Motorboat, Cornwallis, Tulip, Nomad, Thumper, Quick, Headlock, PVC, Doozie (DR from Richmond), and DC

Disclaimer given

Cornwallis started with 243 SSH IC that were separated every 50 by mericans, imperial storm walkers, windmills, and something else YHC cant remember.

PVC then added 10 cheery pickers

Headlock took us for a quick lap of the parking lot and then 40 dips on the curb.

Motorboat had everyone head to the fishbowl for a 4.7.1776.
4-8ct man makers
7-Woodchucks (merican that goes side to side in the down position)
17- modified pull ups OYO
76 – Squirming turtles (heel touches)

Nomad rescued us with a mosey to the hill. Sprint down the hill and back up. 25 squats. Down the hill and back up. 25 lunges. down the hill and back up. 26 mericans.

PVC then added a backwards mosey to the bridge for motivators from 7. Bearcrawl across the bridge while we sang the pledge of allegiance and then the star spangled banner. Headlock has some pipes on him!

Thumper added 20 “skiers” and 20 apollo ohno (SP?). YHC is a terrible speller.

Mosey back for Mary with DC.

Modified Windshield wipers with low holds spaced in.

Recover Recover.

COT

Moleskin: good to have a DR guy join us for this independence day workout. The popcorn style workout was a lot of fun and allowed for some different exercises. Always fun to see everyone including: DC who has been gone for a month and Quick for a weekday workout!

Coffee afterwards for several of us.

The Hill

6/4/2019 – Cosmo’s Compound

We’re not professionals….no one is responsible for you, except you…modify if/when needed.

Warm up 

SSH x15 IC

Mountain Warmup – 2x (up and down)

Warm up with exercises needed to walk to a mountain, climb a mountain and climb a tree on the mountain

High Knees (to the mountain path)

Mountain Climbers with a shift left/right (to climb the mountain

Global Warming (to find the tree on the mountain to climb)

Squat Jumps (to grab a limb on the tree to climb)

Vertical Mountain Climbers (to climb the tree)

Quick Stretch

Mosey to the back of the parking lot

Island run pyramid (with compound exercises) – Perform a round of exercises then run around a parking island (across the lot)

Round 1 – Spider Merkins x 5

Round 2 – Chair Sit with Overhead Claps X10

Round 3 – Twisting Lunges

Round 4 – Prison Burpees

Mosey to the “Outback” Building (Cosmo Name)

Balls to the wall w/Chicken peckers – 10 count IC, 5 rounds, different feet elevation each round

LBC w/high hands – 10x Group count (in-between Balls to the wall sessions)

Mosey back to cars

Stretch

COT

Moleskin

Low-60s, Clear and Fabulous

PAX:  Maize, Fresh Cut, Quick(ie), Brickyard, Zamboni, DC, Beater, One Direction (Down Streamer), Headlock, Khaki, Kindergarten Cop, Snooki, State, Logger, Motorboat, Cosmo (Q)

Moleskin

16 PAX posted on a beautiful morning for some compound exercises lead by YHC.  The morning started with something about Headlock’s girlie short shorts and leggings (ask him) and ended with everyone getting a pretty decent beat down.

The virgin run of the Mountain warm up was fun (others are welcome to it if interested) and got everyone warmed up.  The Island Pyramid worked to YHC’s expectations with the exception of the Prison Burpees…Q needed and received some help (and deserved ridicule) for jacking up the cadence multiple times…HOWEVER….all got in some good reps and were ready for the next exercise…or so they thought.

Chicken Peckers with elevated feet are ALWAYS fun and spur much mumble chatter (very suitable today) and the 5 rounds proved painful enough   for everyone…although Q wondered if it was hard enough as some were still ‘moving it’ pretty well back to the cars.

Great to have One Direction back while he’s in town as well as Kindergarten Cop and Snooki.

NICE WORK to men….keep posting….keep getting better…..keep passing it on.

Always a privilege, 

Cosmo

The Hill

Indy Memorial Day Murph

5/27/19

12 Men posted on this Memorial Day to remember all those who have sacrificed their lives. 9 for the Murph, 3 for the Ruck

Q: Cornwallis
Pax: Beefsteak, Cosmo, KneeHigh, Marshall, Nomad, Khaki, Maize, DC, Tulip, State, Logger

Disclaimer given

1 mile run to Inlow Park
20 sets of: 5 pull ups, 10 Mericans, 15 squats
1 mile run back to the Hill

COT- Each man named a fallen soldier instead of their own name.

Moleskin:
-Great job this morning guys! Everyone worked really hard and it was fun doing the murph together.
-I think the highlight was going down the twisty slide at the end and watching everyone bounce off of the rubber ground.
-That hill running back will getcha! Nice job Beefsteak taking off and leading the pack with blazing speed!
-I think more pull-ups should be in our future so we aren’t suffering so much on those. Keep getting after it! Keep EH’ing every man you see. Keep posting!

AYE!

The Hill

Dedicating my 60%

Dedicating my 60%

15 PAX posted in the gloom for a different kind of beatdown. Coming off of a story about a Boston Marathon runner who dedicated each mile to a different person, reading Can’t Hurt Me by David Goggins and learning about the 40% Rule, Memorial Day coming up, and a long wait before a chance to Q, I put together a special (& sadistic) downPAINment for Tuesday 5/21/2019.

Disclaimer

Warm Up

3 rounds of

10 SSH ic

10 LBC ic

10 Merkins ic

(OK I said 5 but got impatient because it was taking too long so I cut it short, which left PAX longing for more…stay tuned)

The Thang

Mosey with intermittent sprints

COP

20 squats

Lunges from parking spaces to next line

R&R back to the start

Story of

R&R (of all 40 squats and 2 lunge walks)

Mosey

HR Merkins tabata

Story of my grandpa James Gilkey

Hand Lift Merkins tabata

Mosey

Flutter Kicks x60

Story of

R&R

Mosey

Warm Up (reprise)

We had to return to the last 2 rounds of the warm Up that was promised to the PAX and they were thankful for the chance to revisit the Merkin portion of the workout one last time

2 rounds of

10 SSH ic

10 LBC ic

10 Merkins ic

Mary

Low Dolly x20 ic

Crunchy Frog x25 ic

Recover Recover

Moleskin:

Today was hard, but we got WAY stronger. Glad to have another Marine join us with the addition of FNG now named Clubber. Unfortunately time ran short and we skipped the calf raise and pull up portions of the beat down, but there is always next Q for that. Looking forward to the team battle, even though it is postponed until June.

Until next time,

Z

The Hill

Monday Ruck Day 5/20/19

Weather: 54 degrees, Clear skies with some beautiful clouds moving by.

PAX:

  1. Motorboat
  2. Tulip
  3. DC
  4. Marshall
  5. Logger

Disclaimer given

Thang:

Motorboat, Tulip, DC, and Marshall set out on a ruck. They set a lofty goal of 3 miles and accomplished the mission.

IMG_7437.JPG

Logger set out on a run. 1 mile – stretching – 2 miles.

IMG_7438.jpg

Recover Recover

Moleskin – 5 PAX posted this morning! Awesome to see. 5 PAX posting a Tuesday or Thursday last year would have been the norm. But 5 isn’t enough, we need you all. I’m also going to find the runners in you and get you out there.

The morning was beautiful, The sunrise had some great purples and oranges. I love coming up the hill and seeing the sunrise open up – a great view.

Uncategorized

Cardio Beatdown

16 May 2019

13 Men posted to the Hill on this gorgeous 55 degree morning
Khaki, Headlock, Nomad, Cosmo, DC, Cornwallis, Brickyard, State, Groupie, Strudel, Kindergarten Cop, FNG-Padre, Motorboat as Q

Disclaimer

Warmup
Seal Jacks x15 IC
Mosey with high knees, butt kicks, and Frankenstein walks
Abe Vigoda x10IC
grab coupon and head down the hill a little

The Thang
Cardio work: 5 rounds each lasting 3 minutes
25 jump lunges
20 squats with a press of the coupon
15 V-ups
10 Burpees
If you finished all exercises you got a break. 10 second break after each round and then repeat

Slow walk recovery
Tombstone with bench press x12 IC
Partner up. 1 partner in pushup position, 2nd in starting run position. sprint 3 sets of parking rows. repeat x3
Winner moves down the hill, Loser moves up the up
Repeat sprints x3

Move to hands in grass and feet on asphalt.
Plank position.
Absolution. 2IC then 15 on your own

Grab coupon and move back up the hill for Mary
American Hammer x10 IC with coupon
Flutter kicks x15 IC with coupon over chest
Australian snowangles x12 IC
Hello Dolly x12IC

Recover Recover
Stretching

COT and naming of FNG now known as Padre.

Moleskin:
Lots of mumble chatter about the difficulty of the workout. It was full of cardio suck and the Q was sucking wind for sure.
The Q messed up the sprints. Should have had the front guy in pushup position and the second guy ready to sprint when the pushup guy started to get up. My bad!
The Q needs to explain the circuit a little better but on the plus side, we did have some music to help it go faster.
Great work men. Always fun to get to lead.

Aye!

The Hill

Finals

Image result for Finals sleeping

5/9/19

Q- Cornwallis
Pax- Zamboni, Logger, Maize, State, Beefsteak, DC, Nomad, Strudel, Motorboat, Khaki

Warm-o-rama:
Butt Kickers
High Knees
Karaoke
SSH x 50 IC
IST x 20 IC
Windmill x 10 IC

Thang:
Fartlicks (30 sec run, 30 sec jog) x 5 minutes
100 Rocky Balboa’s OYO
50 Australian Pull Ups
50 Squats
50 Australian Pull Ups
50 Squats
Run when your finished until everyone is done.

Mosey to the hill.

Ladder:
LBC’s at the bottom of the hill starting with 1
Quadraphelia up the hill for 9 Merican’s
Continue the ladder until you hit 9 LBC’s and 1 Merican (or until time runs out)

Mary:
Sally

Skinny Mole:
– I was up late writing a final paper, so I missed the Q-Source, but that meant we could start on time and Q-source peeps were coming in hot!
-I tried to keep the intensity up for most of the workout to push everybody. I saw everyone working really hard today. You guys crushed it! Nice work!
-I also wanted to work in some pull ups since we haven’t done those in a long time, and I think may feel those today. That was pretty painful. I hit 50 and started questioning if I could finish. Definitely highlighted an area to improve on.
-Memorial Day Murph (May 27th) is coming, so keep working on those pull ups.
-You guys are definitely getting stronger.
-Keep posting! Keep EH’ing! Keep giving it away!

 

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