Tag: Knee High

Uncategorized

Motorboat’s Birthday Q

June 29th, warm, upper 70s. clear skies

Pax: Marshall, PVC, Thumper, Knee high, FNG, Snooki, Uncle Reco (Naperville), Maize, Motorboat

Disclaimer given
Started Movement
4 of the 9 Pax showed up as we were leaving.
Disclaimer given again
grabbed rucks and headed to Inlow park (~.6mile)

YHC felt that we should take it easy and do a pyramid workout. Start with a single rep of the first exercise and then move up to 2 reps of the next exercise. He announced it should be easy with the goal of getting up to 33 reps and then back down. He had not attempted this at home……

  1. Kick with twist
  2. 8ct man maker
  3. Motivator
  4. Wacky Jack
  5. Single Arm ruck swings (5 each side)
  6. Absolution
  7. Burpee
  8. Star Jumpers
  9. Crunchy Frog
  10. Arnold Press
  11. American Hammer
  12. Merkins
  13. Windmills
  14. Lougains (big boy sit-up with weight)
  15. Monkey Humper
  16. Makhtar N’Diayes (plank, to elbow)
  17. Shoulder to shoulder press
  18. Heavy Freddie
  19. WWII sit-ups
  20. High Pulls
  21. Squirming turtle (Dying cockroach)
  22. Pickle Pounder
  23. Imperial Walker
  24. Dips
  25. Thrusters
  26. Lunges
  27. Overhead squat
  28. Mountain Climbers
  29. Hello Dolly
  30. SSH
  31. LBC
  32. Flutter kicks
  33. Overhead claps

Q changed up a couple at the end to keep us on our 6 as we were running out of time and then we went back and finished the reps. Q smoked himself and changed a lot of exercises to OYO instead of IC as he couldn’t keep the cadence. We did not make it back down the pyramid as we were behind schedule. Grabbed rucks and headed back.

COT and Name-o-rama. FNG Elliot is now “Ace” Welcome.
YHC’s 2.0 Zeke is doing great. Surgery was better than expected and he was home within 48 hours.

Moleskin: Q will try and do his own workout prior so that he knows how to do it better, haha. It’s always a pleasure. Be well and do great things with epic people.

The Hill

6/15/2019 – Ruckin’ Around with Cosmo

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

Ruck to park (where we completed our last Murph)

At Location

Hanging Cable Hand Walk – On the cable apparatus (Murph pull up), hang and walk (hand-over-hand) around the perimeter of the apparatus.

Merkin x10 IC

Ruck to the shelter

Step up rucksack presses x10 each leg – OYO

Ruck out of park and thought the neighborhood, stopping at a grassy knoll along the way

Core work with lifted rucks

Flutter Kicks x25 IC

In The Morning x10 IC

Heels up rucksack press up x10 IC

Flutter Kicks x15 IC

Ruck to the Hill steps (increase pace for the last 200 meters)

Climb the steps

Return to cars

COT

Moleskin

Mid-60s, Overcast w/light rain

PAX:  Maize, Nomad, Snooki, Marshal, Knee High, Aggie, Alamo, Tulip, Thin Mint, Buck Shot (FNG), Cosmo (Q)

11 PAX posted for a rather soggy ruck and completed 3 MILES with 4 stops for exercises (nice work men).  Pace was awesome and allowed for discussion and catching up along the way.  The Cable Walk was tough in many ways, but will help get us in shape for more pull-ups.  Always good to see Logger who joined us for some Cable walking as a break from his run.  Mumblechatter was sufficient, especially during the core workout (something about wet grass) and YHC was happy to hear it.  The end-of-the-ruck trot seemed to be a PAX favorite as well.

Welcome Buck Shot (FNG)…nice work Aggie for EH’ing him!

Keep passing it along!

Good work by ALL!

Always a privilege, 

Cosmo

The Hill

Monday Ruck Run Day 6/3/19

Weather:  48 degrees, Clear skies and the sun is coming up early now.

PAX:

  1. Motorboat
  2. Tulip
  3. Marshall
  4. Kneehigh
  5. Maize
  6. Quick
  7. Logger

Disclaimer given

Thang:

Motorboat, Tulip, Kneehigh and Marshall set out on a ruck and getting in 2 and a quarter miles.

IMG_7513.PNG

Maize, Quick, and Logger set out on a run. 1~ mile – stretching – ~2 miles – then we got in some dips, mericans, LBC’s, and flutter kicks.

IMG_7512.jpg

Recover Recover

Moleskin – 7 PAX posted this morning! We all started the week strong getting out and getting after it. The cool morning was perfect for a run and the ruckers looked like they were pretty invigorated.

 

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

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.

Uncategorized

2/16/2019 – Wonder in the Woods Ruck

Intro: We’re no pros nor responsible, neither is Northview.  Know your body and modify as necessary.

The Thang

Start at cars, mosey around the parking lot to pick up those coming in ‘hot’ to the workout (you know who you are).

Ruck past the out building to the woods, stop at the Cross in the Woods, do Merkins x 10, Squats x10, IC.

Ruck around the woods (making our own path as Q missed his turn), stop at the Cross in the Woods, do Merkins x 10, Squats x 10, IC

Ruck around CC track to pavement bottom of the Hill.  Drop packs, carry overhead x 100 yards.

Load packs, ruck around Bear Crawl Bridge, past out building to wood.  Stop at Cross in the Woods, do Merkins x 10, Squats x10.

Ruck out of woods, turn hard right and follow tree line and path back to Cross at the Woods, do Merkins x 20, Squats x 20, IC

Ruck out of woods on CC path around to flag poles.  Drop packs and carry overhead 100 yards toward the east side of the church.

Load packs ruck to hills by the parking lot, bear crawl both hills.

Ruck to the cars.

COT

Moleskin

Clear 29F and BEAUTIFUL

PAX:  Tulip, Thin Mint (FNG Welcome), DC, Kenny, PVC, Maize, Nomad, , Marshal, Knee High, Cornwallis, Zamboni, Brickyard, Cosmo (Q)

13 (yes 13!) PAX met on this lovely morning to ruck in the woods.  After a short tour of the parking lot and picking up our ‘hot’ PAX, we moved to the woods for a repetitive, but fun ruck circuit.  All PAX performed solidly, keeping on pace and having time for suitable mumble chatter, PAX talk and attempting to smooth the ice not the flood pond with Zamboni (no injuries to report…thankfully).

Awesome ruck, awesome group of men, awesome morning and sunrise…no more to say…except keep EHing so others can experience these morning with us!

Always a privilege!

Cosmo

The Hill

Monday Ruckday

Weather: 41 Degrees and a bit of a breeze

PAX:

  1. Maize
  2. Zamboni
  3. Marshall + 2.0
  4. KneeHigh
  5. Logger

Disclaimer:

  • We’re not professionals.
  • We don’t know your fitness level.
  • F3/North View Church isn’t liable.
  • Dangerous ground.
  • Modify.

Ruck to Inlow Park

  • 20 Mericans at Inlow Park

Ruck back to The Hill

  • 20 Burpees

Ruck around parking lot to finish the time.

Recover Recover

Moleskin: We set off to Inlow park to see the construction on the new playground. It was dark but looked like we might have some fun workout options. Logger had just listened to the F3 Roundtable podcast around safety. Zamboni said he got lights for Christmas as well. All of that and we had no lights – need to do a better job of lighting and safety, particularly when we leave The Hill. Other discussions around cleaning and back to school. A good morning, with good men, and good conversations

It was a pleasure, thank you men!

The Hill

Popcorn Q

We’re not professionals….no one is responsible for you, except you…modify if/when needed.
Warm up – Logger
20 – SSH
10 – Twist and Kick
10 – Windmills
20 – Seal Jacks
10 – Weed Pickers
The Thang #1 – Brickyard
Mosey to front steps and down the steps
Bear Crawl up and down the steps
Crab Cakes X60
The Thang #2 – Cornwallis
Dora – Pair up run and exercise
100 Merkins
200 Air Squats
300 Flutter Kicks
The Thang #3 – Cosmo’s 12 Days of Christmas
SING the song with the Pax choosing their exercise for each number through 12.
Day 1 – Al Gore (in a a pear tree)
Day 2 – Front Lunge (Khaki – Start of the leg burn)
Day 3 – Burpees (State – Turned out to a lot burpees, huh?)
Day 4 – Side Lunges (DC – Burning legs at this point)
Day 5 – Squats (Headlock – Legs really burning at this point)
Day 6 – SSH (Logger – Needed this)
Day 7 – Monkey Humpers (Cornwallis – Not sure about you and Knee High at this point)
Day 8 – Merkins (Wolverine – Ugh)
Day 9 – Air Jump Rope (Marshall – Thanks)
Day 10 – Crab Cakes (Brickyard – Of course)
Day 11 – Pickle Pounders (Knee High – Too Funny)
Day 12 – LBC (Cosmo – Seemed like a good idea)
Mosey to Cars (grass by cars)
Mary – Logger
Circle up
C-Sit with the BB pass across circle x2
WW1 Sit ups with BB Pass across circle x2
C-Sit Flutter Kicks around the circle x4
COT
Moleskin
29 F is and Clear….NO WIND!!!
11 Pax gathered for a Popcorn Q first thought to be Logger, Cornwallis and Cosmo…but when there was some hesitation a first, Brickyard (big surprise) jumped in….so we all got to bear crawl and crab cakes.  Mumble chatter was a bit week…so we did 50 reps (for some reason).  Corwallis led us through a Dora and we learned that some really liked to run to the wrong light, but finished well.  Everyone seemed to enjoy the 12 Days….there won’t be any F3 singing groups in the near future (we need Keytar I suppose).  Logger took us back to the cars and used his very creative BB technique for Mary.  By that time, PAX were tired of Popcorn and ready for COT.
Nice, fun work today men…consider it an honor to be a part of this group.
Always a privilege,
Cosmo (for Logger, Brickyard and Cornwallis)
The Hill

Flow

Weather: 27 Degrees

PAX:

  1. State
  2. Brickyard
  3. Cosmo
  4. Beefsteak
  5. Headlock
  6. Khaki
  7. Knee High
  8. Marshall
  9. Zamboni
  10. Cornwallis
  11. Logger

Disclaimer:

  • We’re not professionals.
  • We don’t know your fitness level.
  • F3/North View Church isn’t liable.
  • Dangerous ground.
  • Modify.

Warmup:

  • 20 SSH
  • 10 Kick w/twist
  • 10 Windmills
  • 20 Seal Jacks
  • 10 Week Pickers

Thang:

Mosey w/

  • Side Shuffles
  • Butt Kickers
  • High Knees
  • Karaoke

Then Hill Sprint

Mosey to Parking Lot

  • 10 – Downward Dog w/ Low Merican Hold
  • 10 – Spiderman Lunge w/Reach
  • 5 Lateral Bounds +5 Mericans – 5 Sets
  • Ripper (bearcrawl, leg reach, frogger, block the shot) – from lamp post to lamp post

Mosey to Circle

  • 10 – Single Leg Plank w/Walk out
  • 10 – Reverse Burpee
  • 5 – Tony Hawk Burpee (thanks Blackcat)

Mosey to cars

  • 25 yd Bearcrawl w/block on your back x 2

Mary – We all hold CSit and pass the basketball until we all have touched it

  • CSit – Passing across the circle x2
  • CSit – American Hammer Passing to left and then right x2

Recover Recover

Moleskin: Lots of mumble chatter and concern about finding exercises on Instagram. Q was told he sounds like the teacher from Charlie Brown. By the end, I think we all had fun with some exercises that had a different flow and rhythm to them. I wouldn’t be surprised if we had some soreness from the different moves – some of us were still feeling it from Cornwallis.

It was a pleasure, thank you men!

 

The Hill

Johnny Mnemonic

28 degrees cold and windy at the hill. 6 PAX posted from only 3 cars. New world record. Headlock Knee High, Logger, Marshall, State, and Wolverine.

Warm-O-Rama:

Invisible Jump Ropes: 20 x 3 in Cadence

T-Rex Taps: 20 x 3 in Cadence

Side Straddle Hops: 20 in Cadence

On your invisible ropes again: 20 x 3 in Cadence

 

Thang:

Johnny Mnemonic

Q has a hard time remembering OYO exercises so he made up a mnemonic to remember this one. It’s kind of a Death Star Lite. On the basketball court, start in the center ring (middle). Move out to an edge, then back to the middle, then rotate. Exercises at each station:

Mericans in the Middle: 10

Burpees in the Back: 5

Climbers in the corners (Mountain Climbers): 20

Get out of the fart sack (jump squats at the sidelines): 10

Finish when you complete the circuit. High plank ’til everybody’s done

 

Fatty McGee’s Stairs

Being a fan of Adam Sandler in the 90’s, this one is dedicated to the beloved Fatty McGee character, who insisted on taking the stairs even though it made him hyperventilate.

Bear crawl up the stairs

Pull ups on the rails

Decline Mericans at the top of the stairs

Red Headed Step Mericans (AKA O’Doyle Rules) at the bottom (inclines)

 

Moleskin:

For my 3rd Q, I wanted to incorporate a little more of my Title Boxing days, so added the invisible jump rope and the T-Rex taps (jab punches).

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