Tag: Headlock

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

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

Q school

4-2-19

10 PAX posted at thehill for Q school

0500 lets go

Warm up

We streched as we discussed some of the how’s and the why’s of Q-ing a workout. Including the definition of the Q. The Q is the one responsible for the outcome.

10 Abe Vagodas IC -explained that it was different than windmills because he was 90 yrs old! Do them slowly.

We covered the importance of each call out:

1)Next exercise “_________”

2)Start position “gives Pax heads up”

3)In Cadence or On Your Own

And the often missed or under valued

4)EXERCISE!

10 SSH’s IC

15 Toy Soldiers IC – Explained the Toy Soldier is right foot to right hand which is extended straight out.

I took this exercise as an example of how the Q needs to explain sometimes the specifics of an exercise that we don’t do often or if there is an FNG.

I made the point that the warm up isn’t just something to hurry and get through, it is very important for a great workout.

We took a mosy to the other side of the parking lot. Along the way we discussed the origin of the word as well as the purposes:

1) shake things up. The whole workout could often be done in one place, but that would be boring!

2) time filler. Easily flexible to add or remove time.

3) to get to some of the fun places around the AO as we will discuss later.

50 Air Squats IC or until I got the splinter out of my glove. (You had to be there)

Moved about 20 yards away as I explained that being the Q allows you to do the exercises you love or if you chose, the ones you know others hate. Psych!

10 big boy sit ups Everyone mumbled something about a bear crawl so I change what I was intending to do and we did big boy setups when we finished I explained I’d intended to do 20 and we only did 10 because I was the Q and I wasn’t feeling it further encouraging guys to take the Q.

From there we did

Daft Punk Around the World 10 12 ct

Mosied behind the youth building to the stairs.

2 laps of stairs

It was after the stairs that I mentioned the reason we love the hill is it has so many things to choose from whether it’s the stairs or the volleyball sand pit where we lined up and did Bear crawl down in back in the middle of that someone mentioned the crab walk to which I replied great idea and we made one lap down with crab walk.

Mosey back to the flags circled up for Mary exactly six minutes of Mary

20 low dolly IC

20 High dolly IC

10 Bay City Scissors 8 ct IC

And recover recover

Beater is not in the tags

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

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)

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 4: Swing Low Sweet Juggie Jugs

2/28/19

The Hill

The Week of Cornwallis continued today with
-5 men posting for F3 Q-Source leadership manual at Starbucks pre-workout
-13 men posting for a first ever jugs workout, inspired by my good friend Gnarly Goat from F3 Lake Norman. Here is how it went…

Q: Cornwallis
Pax: PVC, Logger, Nomad, Khaki, DC, State, Tulip, FNG Addison (now known as MOTORBOAT), Swayzee, Headlock, Cosmo, Maize

Disclaimer given
Warm-o-rama
Mosey run with side shuffles, butt kickers, high knees, and karaoke
SSH x 5 IC
Jug Straddle Hop x 5 IC
Windmill x 5 IC
Jugmill x 5 IC
IST x 10 IC
IST w/jugs x 10 IC
Merican’s x 5 IC

Thang:
Anytime we moved locations, jugs were overhead for Zamperini’s.

Jug curls x 5 IC
Jug Shoulder Press x 5 IC
Jug Squats x 5 IC
Jug 4 count (ish) thrusters x 10 (ish)

Zamperini to Student center
Lunge walk to the dumpster
Zamperini to Basketball Court

10 Jurpees OYO

Each person had to carry their jugs serpentining up and down the stairs, one person at a time. In the meantime, the rest of the pax were in a circle either holding plank and passing a jug, squat and passing jug or c-sit position passing jug until everyone finished.

Mosey over to the hill behind the barn for jug crawls

Zamperini back to the parking lot
Jug Crushers x 5 IC
5 Jurpees OYO

Zamperini back for Mary

Mary:
Mason Jug Twist x 10 IC
LBC w/ jug x 10 IC
WWII sit ups with jug x 20 single count
Elbow plank and 10 Pickle Pounders to finish it off with a happy ending.

Moleskin:
-First of all, the credit for the inspiration of this workout goes to Gnarly Goat from F3 Lake Norman. I never got to participate in one led by him, but was inspired to give it a shot and lead one here. AYE! Thanks brother!
-Well, as you can imagine, the mumble chatter about jugs was relentless. Seems like everyone had some jug joke to throw in which made for an entertaining morning. Always good to laugh and be together. That’s what happens when you get that many men together with a bunch of free jugs to handle. I won’t repeat any of those jug comments here, but you can imagine.
– T-claps to Marshall! FNG Motorboat, welcome brother, came out because Marshall put an add on the neighborhood facebook channel yesterday! And Marshall wasn’t even here to support him, haha.
-Lastly, I threw out a challenge for March to have a different Q each day this month! That is only 13 different Q’s (not counting Monday ruck days). Sign up now with Logger (T and Th) or myself (Saturday’s).
-Always a great way to start my day being with you men. After 5 years, I still look forward to it and thank you for giving me a reason to take the DRP and get out of the fartsack. Keep getting after it and being High Impact Men!

TWoC Reminder:
Friday- Rest Day. You’ve earned it
Saturday- Ruck mission. 0650 be ready at the Hill. 0700 mission begins.

AYE!