Tag: Marshall

The Hill

Photo Shoot


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:


Weed Pickers

Bobby Hurley’s

Abe Vigodas

The Thang:



Peter Parker’s x25 IC

Nippler x25 IC

Jump Squats x25 IC


Noah’s Ark







Five Corners:

10 Burpees

20 Merkins

30 LBC

40 SSH

50 Overhead Claps

Lunge walk across parking lot

Lunge squat walk back across lot


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



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,


The Hill

Monday Ruckday 4/16/19

Weather: 34 degrees, mostly clear, with some wind at the top of the hill.


  1. Marshall
  2. Motorboat
  3. Logger

Disclaimer remembered.

Thang: We headed southeast to get on the other side of the building. We found a loop where the wind was mostly blocked and had some hillsIMG_7288.jpg.

Recover Recover

Moleskin – We had a good walk and talk. It is genuinely a good time and appreciate chatting with Marshall and Motorboat.

I’m trying to figure out how to get Monday Ruckday/Runday to stick out and get good numbers. I’m not sure why its not getting great attendance – if you have thoughts, ideas, anything to share then let me know.

Thank you Men!

The Hill

Monday Ruckday 4/8/2019

Weather: 55 degrees, mostly clear, no wind.


  1. Marshall
  2. Motorboat
  3. Logger

Disclaimer remembered.

Thang: We headed south to do a lap around campus. We kept a good pace. My watch must have had an error because when we stopped, it wasn’t running.

Recover Recover

Moleskin – Motorboat, Marshall and I had a good walk and talk. We covered some job stuff, school, and weekend. Keep pushing to EH! Get them to show up for a Monday Ruckday – an easy way to get into the routine.

Thank you Men!

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

Q school


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


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.


  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


LBC 20 x IC


Rosalita 16x IC

More Wojos

And we closed it out with 16 Bobby Hurleys (slap the ground and miss the jumper).


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


“Bear one another’s burdens, and so fulfill the law of Christ. ” -Galatians 6:2

6 Pax came to a special workout to emphasize awareness about anxiety, depression, and suicide.


  • Side Straddle Hops
  • Invisible jump ropes
  • lunges

Mosey to Hill (bring your weights)

Burden Carry

  • Line up side to side with weights in front
  • Pickup somone else’s weight
  • Carry down the hill and back up
  • Choose another weight until all five have been carried

Bucket Brigade

  • Variation on “Indian Run”
  • Up and down the hill with weights, back man runs to front


  • Squats with weights
  • Big Boy sit-ups with weights
  • Passing circle: Sit down and pass weights to the left. Repeat to the right


We saved extra time for COT to talk about experiences with the mind battle, whether it be ourselves or others. Cornwallis introduced us to a cool app, “Breathe”.


Baristas were surprised to see us a day earlier and an hour later. Good conversations about everything. Cornwallis had some helpful handouts from his M.

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


  • Side Straddle Hops x20s
  • Windmills x10
  • Weed Pickers x15
  • Kick with Twist x15
  • Mountain Climbers x20


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


  • American Hammers x10
  • Flutter Kicks x20
  • Low Dolly x10
  • High Dolly x10
  • LBCs x30


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


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


  • Motivators from 5
  • Down on the wet for some American Hammers


  • 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.


  • ABC’s
  • Morning/Evening
  • Flutter Kicks
  • Betty Crocker, Guest PAX from Savannah, GA: Boat and Canoe



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


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


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)