Tag: Khaki

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

6/18/2019 – Ying Yang Workout with Logger and Cosmo

  • by F3Cosmo

Warm Up:

20 Side Straddle Hops

10 Kick with twists

10 Weed pickers

10 Windmills

20 Seal Jacks

Thang

1st line sprint

20 Speed Planks

20 Dead Squats

20 Hand Release Merkins

20 Crab Cakes

20 Mt Climbers

1st and 2nd line spring

20 Side lunges

20 Dipps

20 Jump Squats

20 Carolina Dry Docs

20 Monkey Humpers

1st, 2nd, & 3rd Line sprint

20 JLo

20 Flutter Kicks

20 Pickle Pounders

20 Crunchy Frogs

20 LBC’s

Mosey back to the cars

Stretch Head to Toe (H2T)

COT

Moleskin

Low 60s, overcast and humid

PAX:  Clubber, State, Maize, Nomad, Snooki, Motorboat, Cornwallis, Khaki, Headlock, Logger (co-Q), Cosmo (co-Q)

Moleskin

12 PAX for a Ying Yang workout with Logger and Cosmo co-Qing.  Logger took the warmup and beatdown while Cosmo took the cool down and stretch.  All PAX worked hard and were glad to see the cool down and stretch as Logger was ‘smoking’ the Pax with a very solid beatdown.  Mumblechatter was acceptable, YHC always appreciates grumbling during the stretch…means is working.

Overall great time and great performance put in by all PAX.

Keep it going and keep giving it away!

Always a privilege, 

Cosmo (with Logger)

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

1st or 2nd F?

1st or 2nd F?

11 PAX posted for a very simple workout. Disclaimer was given and we got to it.

Warm Up

Arm circles

Side lunges

Weed Pickers

Stretch

The Thang

15 Reps On the Minute for 15 Minutes

Merkins

Low Dolly

Mary

Bring Sally Up (option to sub leg raise with merkins, which only Headlock took)

Recover!

Moleskin:

It doesn’t have to be complicated to make you stronger. We had a great time harassing guys for their music choice and for their age (sup Khaki). Thanks for posting.

Z

The Hill

Battle of the EH

Weather:  62 degrees, Partly cloudy with tension in the air.

PAX:

  1. Beater
  2. Cosmo
  3. Cornwallis
  4. Snooki
  5. Kindergarten Cop
  6. Nomad
  7. Khaki
  8. Brickyard
  9. Clubber
  10. State
  11. Headlock
  12. Motorboat
  13. Zamboni
  14. Tulip
  15. Marshall
  16. Kneehigh
  17. Quick
  18. Logger

Disclaimer given

Thang:

Team Nomad VS Team Headlock

  • Anyone you EH is on your team.
  • For each challenge, the captains agree when to start. They can choose to start before all PAX arrive

Battle Plans

Warm Up

  • 20 SSH
  • 10 Kick w/twist
  • 10 Weedpickers
  • 20 Seal Jacks
  • 10 Windmills

Stare Down

  • Merican Hold – Teams line up facing each other in high plank. Then drop into low mericans with elbows at 90 degrees and hold. You are DQ’d if you break 90. You can acknowledge it yourself or the other team can call you out.
    • 2 point for 2nd to last to hold it
    • 5 points for last holding low merican
    • 5 Points awarded to Team Headlock (Quick)
    • 2 Points awarded to Team Nomad (Cornwallis)
  • Squat Hold – Same line facing each other. Drop into low squat with quads parallel to ground. If you go to high or low it is a DQ. You call yourself out or the other team can call you out.
    • 2 point for 2nd to last to hold it
    • 5 points for last holding low merican
    • 7 points awarded to Team Headlock (5 for Beater, 2 for State)

Artillery (team currently in lead chooses who goes first)

  • Cannonball Fire – starting by the rockpile near the volleyball courts form a fireman’s ladder towards volleyball court. This will be timed – 2 minutes.
    • 1 designated thrower. (Tossing area will be marked)
    • 6 people must be in the fireman’s ladder (not including the thrower)
    • Anyone else can either join in the fireman’s ladder or hand rocks to the fireman’s ladder.
      • 1 point per rock thrown (must land in the sand)
      • 5 points for furthest rock thrown.
    • Once you are done and points are counted – you put away your own teams rocks.
    • 52 points awarded to Team Headlock (52 tossed)
    • 40 points awarded to Team Nomad (35 tossed with 5 for furthest)

Charge

  • Tarp Carry – one person (Must be regularly attending PAX – no recruiting your own kids) will be transported in a tarp from the bottom of the hill to the top. They can not be injured inroute. The team chooses the person. You are provided a rope and a tarp.
    • 5 points for winner
    • 5 points awarded to Team Nomad
  • Fortification – Stack 10 5 blocks without the tower falling in a + pattern (I’ll demonstrate). If your tower falls, you restart. The blocks must start at the top of hill (it will be marked) and be run down (it will be marked) and back up in order to add to the stack. Only one Block can be transported at a time. Captains can have as many people at the bottom or top of the hill as they want.
    • 5 points for winner
    • 5 points awarded to Team Headlock

Moleskin

After a month plus build up we met on the field of battle to test our speed and strength. Q received more questions than he was expecting, creating games is challenging. Cannonball fire drew the most controversy. The most competitive people popped out of the group – it was fun to watch. We finished with Team Headlock scoring 67 points. Team Nomad scoring 47 points.

Q had to skip Tug of War and shorten the Fortification challenge. If/when there is a next time, I’ve thought of modifiers to get this done in time and speed up some of the games.

Thanks Men, that was fun. Keep EHing!

 

 

The Hill

Crabby Bear

5/30/19

@ The Hill

16 Men posted for an oldie but a goodie

0530 flags were posted and men were gathered so it was time for the disclaimer.

Warm up

Weed Pickers with back clap 15ic

Side straddle hops5 ic ( it’s a warm up)

Abe Vigoda’s 10 ic

Mountain climbers 15 ic

Arm circles forward in back

On our six for a crossover leg stretch for lower backs

Cross leg toe touches OYO

The Thang

Mosey to the west side of the parking lot and circle up around light post

Burpees 5 ic

Line up on the light post and bear crawl to the next light post

Circle up around that light post

Burpees 5 ic

Side straddle hops 10 ic

Crab walk back to the first light post

Burpees 5 ic

Side straddle hops 10 ic

Side balance merkins 15 ic

Lineup and bear crawl back to the other light post

Burpees 5 ic

Side straddle hops 10 ic

Side balance merkins 15 ic

Big Boy sit ups 20 ic

Crab walk back to the first light post

Burpees 5 ic

Side straddle hops 10 ic

Side balance merkins 15 ic

Line up on the light post and bear crawl to the next light post

Circle up around that light post

Burpees 5 ic

Side straddle hops 10 ic

Crab walk back to the first light post

Burpees 5 ic

Back to the shovel flage for a bear crawl balls to the walls indian run.

Quick run to the east parking lot for 1 lap of stairs and back.

Mary

Bay City scissors 8 count 10 ic

Bicycles 15 ic

Flutter kicks 20 ic

ABC’s

Moleskin

That’s right guys that was 35 burpees and you hardly even noticed.

I can’t tell you guys how much it means to me after 2 years to see such a large group of guys show up it’s great to see the impact we’re making on our own men and we need to keep pushing to reach out to those who need it.

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

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!

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