Tag: PVC

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

America and Baseball

Weather: Low 70s and muggy

15 PAX braved the muggy gloom for some running and some patriotic exercises.

Disclaimer was given.

Warmup:

  1. Weedpickers x 10 (IC)
  2. Kick w/ Twist x 10 (IC)
  3. Arm stretches
  4. Motivator from 4
  5. Mosey to fishbowl for 15 pull-ups

Thang: Mosey down the south hill to the baseball fields for 10 innings of running the bases and exercises and then a lap around the bases with exercises at each base finisher. Partner up and rotate exercises with your partner.

  1. Squats (and Stripes) / Bear Crawl
  2. ‘mericans / Jog
  3. Star Jumps / Butt Kickers
  4. Star Spangled Bicycles / Crab Walk
  5. Red, White & Burpees / Backwards jog
  6. WWII Sit-ups / Sprint
  7. Stars Stripes Hops (SSH) / Lunge Walk
  8. Star Planks / High Knees
  9. Fireworks Burst Jump (high knee jumps) / Karaoke bases
  10. (Xtras) Shoulder tap Americans / Sprint
  11. Group Finish–Progressive-add exercise every base
    5 donkey kick Americans–1st base
    10 overhead claps–2nd base
    5 star crunches–3rd
    10 mountain climbers–home

Jog up the hill and back to the shovel flag.

Mary: Instead of the ABCs we spelled out Independence Day, George Washington and Thomas Jefferson.

RECOVER, RECOVER

MOLESKIN: 15 Pax, including a sneak attack from Snooki, posted despite the Running Emoji featured prominently in the Pre-Blast. Thank you Cold Call for joining us from somewhere downrange. R-E-S-P-E-C-T to Cosmo for the Slack mumble-chatter and then fartsack! That is a pro’s move.

Thank you all for pushing me way out of my comfort zone and letting me lead another workout. Bear crawling and crab walking the base paths is probably a little excessive, but all PAX completed it in style nonetheless. My day was made around 550AM when Headlock belted out “GOOD” multiple times. One “Good” was all I selfishly wanted from the Q. All the Qs for July are already spoken for. Put in your bids for August! Have a restful and safe holiday men!

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.

Uncategorized

Emancipation Proclamation

Preblast: Bring a weight bearing caribeaner. and a prolaclamation

Weather: 70 and overcast. wet from the night before and will be wet later but looked clear for the workout.

Pax: 9 men posted. Tulip, Thumper, Snooki, Brickyard, PVC, Cornwallis, Buckshot, Quick, Motorboat as Q.

Disclaimer given

Today’s workout was inspired by Juneteenth – the day that slavery was abolished in Texas.

The Thang: Attach rucks to a length of rope that had loops every 2ish feet. Designed to be awkward. Grab sandbags and head towards the large field (.75ish miles). Change sandbags every .25 miles. The Q read the Emancipation Proclamation as we moved to the field;

January 1, 1863

A Transcription

By the President of the United States of America:

A Proclamation.

Whereas, on the twenty-second day of September, in the year of our Lord one thousand eight hundred and sixty-two, a proclamation was issued by the President of the United States, containing, among other things, the following, to wit:

“That on the first day of January, in the year of our Lord one thousand eight hundred and sixty-three, all persons held as slaves within any State or designated part of a State, the people whereof shall then be in rebellion against the United States, shall be then, thenceforward, and forever free; and the Executive Government of the United States, including the military and naval authority thereof, will recognize and maintain the freedom of such persons, and will do no act or acts to repress such persons, or any of them, in any efforts they may make for their actual freedom.

“That the Executive will, on the first day of January aforesaid, by proclamation, designate the States and parts of States, if any, in which the people thereof, respectively, shall then be in rebellion against the United States; and the fact that any State, or the people thereof, shall on that day be, in good faith, represented in the Congress of the United States by members chosen thereto at elections wherein a majority of the qualified voters of such State shall have participated, shall, in the absence of strong countervailing testimony, be deemed conclusive evidence that such State, and the people thereof, are not then in rebellion against the United States.”

Now, therefore I, Abraham Lincoln, President of the United States, by virtue of the power in me vested as Commander-in-Chief, of the Army and Navy of the United States in time of actual armed rebellion against the authority and government of the United States, and as a fit and necessary war measure for suppressing said rebellion, do, on this first day of January, in the year of our Lord one thousand eight hundred and sixty-three, and in accordance with my purpose so to do publicly proclaimed for the full period of one hundred days, from the day first above mentioned, order and designate as the States and parts of States wherein the people thereof respectively, are this day in rebellion against the United States, the following, to wit:

Arkansas, Texas, Louisiana, (except the Parishes of St. Bernard, Plaquemines, Jefferson, St. John, St. Charles, St. James Ascension, Assumption, Terrebonne, Lafourche, St. Mary, St. Martin, and Orleans, including the City of New Orleans) Mississippi, Alabama, Florida, Georgia, South Carolina, North Carolina, and Virginia, (except the forty-eight counties designated as West Virginia, and also the counties of Berkley, Accomac, Northampton, Elizabeth City, York, Princess Ann, and Norfolk, including the cities of Norfolk and Portsmouth[)], and which excepted parts, are for the present, left precisely as if this proclamation were not issued.

And by virtue of the power, and for the purpose aforesaid, I do order and declare that all persons held as slaves within said designated States, and parts of States, are, and henceforward shall be free; and that the Executive government of the United States, including the military and naval authorities thereof, will recognize and maintain the freedom of said persons.

And I hereby enjoin upon the people so declared to be free to abstain from all violence, unless in necessary self-defence; and I recommend to them that, in all cases when allowed, they labor faithfully for reasonable wages.

And I further declare and make known, that such persons of suitable condition, will be received into the armed service of the United States to garrison forts, positions, stations, and other places, and to man vessels of all sorts in said service.

And upon this act, sincerely believed to be an act of justice, warranted by the Constitution, upon military necessity, I invoke the considerate judgment of mankind, and the gracious favor of Almighty God.

In witness whereof, I have hereunto set my hand and caused the seal of the United States to be affixed. Done at the City of Washington, this first day of January, in the year of our Lord one thousand eight hundred and sixty three, and of the Independence of the United States of America the eighty-seventh. By the President: ABRAHAM LINCOLN
WILLIAM H. SEWARD, Secretary of State.

YHC encouraged the group to think about what the words meant and how we were at civil war. 620,000 people were killed in the war. it took all of the other wars the US has been involved in until vietnam to add up to the same number of deaths. Outside the civil war the current death count is about 645,000 total. As we moved towards the field YHC also read the Gettysburg address; “Fourscore and seven years ago our fathers brought forth, on this continent, a new nation, conceived in liberty, and dedicated to the proposition that all men are created equal. Now we are engaged in a great civil war, testing whether that nation, or any nation so conceived, and so dedicated, can long endure. We are met on a great battle-field of that war. We have come to dedicate a portion of that field, as a final resting-place for those who here gave their lives, that that nation might live. It is altogether fitting and proper that we should do this. But, in a larger sense, we cannot dedicate, we cannot consecrate—we cannot hallow—this ground. The brave men, living and dead, who struggled here, have consecrated it far above our poor power to add or detract. The world will little note, nor long remember what we say here, but it can never forget what they did here. It is for us the living, rather, to be dedicated here to the unfinished work which they who fought here have thus far so nobly advanced. It is rather for us to be here dedicated to the great task remaining before us—that from these honored dead we take increased devotion to that cause for which they here gave the last full measure of devotion—that we here highly resolve that these dead shall not have died in vain—that this nation, under God, shall have a new birth of freedom, and that government of the people, by the people, for the people, shall not perish from the earth.

Arrived at field. Took off rucks. To earn the right to unclip your ruck you had to do an exercise to standard. First up: The Burpee. 40 Burpees in 60 seconds. All of us failed. 2nd attempt: 65 WWII sit-ups in 2 minutes. 3 Pax completed to standard. They were allowed to help other members reach their total count of the 3rd exercise; The hand-release ‘merican. 55 in 2 minutes. All Pax were able to complete.

3 exercises to do in any order:
100 ft rope drag of the 2 sandbags (~100 pounds)
150ft total farmers carry of 2 rucks
150ft total of burpee broad jumps

Grab sandbags and head back to the AO.

YHC reminded the pax that the war lasted 4 years but nearly 100 years later, there was still inequality. YHC read a speech by MLK Jr that was delivered almost 100 years to the day from the gettysburg address as we moved back to the AO (side note: this was much harder than expected).

I am happy to join with you today in what will go down in history as the greatest demonstration for freedom in the history of our nation.

Five score years ago, a great American, in whose symbolic shadow we stand today, signed the Emancipation Proclamation. This momentous decree came as a great beacon light of hope to millions of Negro slaves who had been seared in the flames of withering injustice. It came as a joyous daybreak to end the long night of their captivity.

But one hundred years later, the Negro still is not free. One hundred years later, the life of the Negro is still sadly crippled by the manacles of segregation and the chains of discrimination. One hundred years later, the Negro lives on a lonely island of poverty in the midst of a vast ocean of material prosperity. One hundred years later, the Negro is still languished in the corners of American society and finds himself in exile in his own land. And so we’ve come here today to dramatize a shameful condition.

In a sense we’ve come to our nation’s capital to cash a check. When the architects of our republic wrote the magnificent words of the Constitution and the Declaration of Independence, they were signing a promissory note to which every American was to fall heir. This note was a promise that all men, yes, black men as well as white men, would be guaranteed the unalienable rights of life, liberty, and the pursuit of happiness. It is obvious today that America has defaulted on this promissory note insofar as her citizens of color are concerned. Instead of honoring this sacred obligation, America has given the Negro people a bad check, a check which has come back marked insufficient funds.

But we refuse to believe that the bank of justice is bankrupt. We refuse to believe that there are insufficient funds in the great vaults of opportunity of this nation. And so we’ve come to cash this check, a check that will give us upon demand the riches of freedom and the security of justice.

We have also come to this hallowed spot to remind America of the fierce urgency of now. This is no time to engage in the luxury of cooling off or to take the tranquilizing drug of gradualism. Now is the time to make real the promises of democracy. Now is the time to rise from the dark and desolate valley of segregation to the sunlit path of racial justice. Now is the time to lift our nation from the quicksands of racial injustice to the solid rock of brotherhood. Now is the time to make justice a reality for all of God’s children.

It would be fatal for the nation to overlook the urgency of the moment. This sweltering summer of the Negro’s legitimate discontent will not pass until there is an invigorating autumn of freedom and equality. 1963 is not an end, but a beginning. And those who hope that the Negro needed to blow off steam and will now be content will have a rude awakening if the nation returns to business as usual. There will be neither rest nor tranquility in America until the Negro is granted his citizenship rights. The whirlwinds of revolt will continue to shake the foundations of our nation until the bright day of justice emerges.

But there is something that I must say to my people, who stand on the warm threshold which leads into the palace of justice: in the process of gaining our rightful place, we must not be guilty of wrongful deeds. Let us not seek to satisfy our thirst for freedom by drinking from the cup of bitterness and hatred.  We must forever conduct our struggle on the high plane of dignity and discipline. We must not allow our creative protest to degenerate into physical violence. Again and again, we must rise to the majestic heights of meeting physical force with soul force. The marvelous new militancy which has engulfed the Negro community must not lead us to a distrust of all white people, for many of our white brothers, as evidenced by their presence here today, have come to realize that their destiny is tied up with our destiny, and they have come to realize that their freedom is inextricably bound to our freedom. We cannot walk alone.

And as we walk, we must make the pledge that we shall always march ahead. We cannot turn back. There are those who are asking the devotees of civil rights, “When will you be satisfied?” We can never be satisfied as long as the Negro is the victim of the unspeakable horrors of police brutality.  We can never be satisfied as long as our bodies, heavy with the fatigue of travel, cannot gain lodging in the motels of the highways and the hotels of the cities. We cannot be satisfied as long as the Negro’s basic mobility is from a smaller ghetto to a larger one. We can never be satisfied as long as our children are stripped of their selfhood and robbed of their dignity by signs stating for whites only. We cannot be satisfied as long as a Negro in Mississippi cannot vote, and a Negro in New York believes he has nothing for which to vote. No, no, we are not satisfied, and we will not be satisfied until justice rolls down like waters and righteousness like a mighty stream.

I am not unmindful that some of you have come here out of great trials and tribulations. Some of you have come fresh from narrow jail cells. Some of you have come from areas where your quest for freedom left you battered by the storms of persecution and staggered by the winds of police brutality. You have been the veterans of creative suffering. Continue to work with the faith that unearned suffering is redemptive. Go back to Mississippi, go back to Alabama, go back to South Carolina, go back to Georgia, go back to Louisiana, go back to the slums and ghettos of our northern cities, knowing that somehow this situation can and will be changed. Let us not wallow in the valley of despair.

I say to you today, my friends, so even though we face the difficulties of today and tomorrow, I still have a dream. It is a dream deeply rooted in the American dream.

I have a dream that one day this nation will rise up and live out the true meaning of its creed : “We hold these truths to be self-evident, that all men are created equal.”

I have a dream that one day on the red hills of Georgia, the sons of former slaves and the sons of former slave owners will be able to sit down together at the table of brotherhood.

I have a dream that one day even the state of Mississippi, a state sweltering with the heat of injustice, sweltering with the heat of oppression, will be transformed into an oasis of freedom and justice.

I have a dream that my four little children will one day live in a nation where they will not be judged by the color of their skin but by the content of their character. I have a dream today.

I have a dream that one day down in Alabama, with its vicious racists, with its governor having his lips dripping with the words of “interposition” and “nullification”, one day right there in Alabama little black boys and black girls will be able to join hands with little white boys and white girls as sisters and brothers. I have a dream today.

I have a dream that one day every valley shall be exalted, every hill and mountain shall be made low, the rough places will be made plain, and the crooked places will be made straight, and the glory of the Lord shall be revealed, and all flesh shall see it together.

This is our hope. This is the faith that I go back to the South with. With this faith we will be able to hew out of the mountain of despair a stone of hope. With this faith we will be able to transform the jangling discords of our nation into a beautiful symphony of brotherhood. With this faith we will be able to work together, to pray together, to struggle together, to go to jail together, to stand up for freedom together, knowing that we will be free one day.

This will be the day, this will be the day when all of God’s children will be able to sing with new meaning: “My country, ‘tis of thee, sweet land of liberty, of thee I sing. Land where my fathers died, land of the pilgrim’s pride, from every mountainside, let freedom ring!”

And if America is to be a great nation, this must become true. So let freedom ring from the prodigious hilltops of New Hampshire. Let freedom ring from the mighty mountains of New York. Let freedom ring from the heightening Alleghenies of Pennsylvania. Let freedom ring from the snow-capped Rockies of Colorado. Let freedom ring from the curvaceous slopes of California. But not only that: Let freedom ring from Stone Mountain of Georgia. Let freedom ring from Lookout Mountain of Tennessee. Let freedom ring from every hill and molehill of Mississippi. From every mountainside, let freedom ring.

And when this happens, and when we allow freedom ring, when we let it ring from every village and every hamlet, from every state and every city, we will be able to speed up that day when all of God’s children, black men and white men, Jews and Gentiles, Protestants and Catholics, will be able to join hands and sing in the words of the old Negro spiritual: “Free at last! Free at last! Thank God Almighty, we are free at last!”

YHC did not remember ever listening to the entire speech and it was much more personally moving now that I am older and understand more.

Quick Mary:
Keep feet up for everything, even between exercises and stay IC
20 4ct flutter kicks
12 4ct Hello Dollies
10 Freddie Mercury
Leg raises (6 inches off ground) until Q’s watch beeped

Recover Recover

COT: PVC is back after having a stent placed. If he has chest pain, needs to take a nitro that is in the little bottle he carries. Repeat every 5 minutes for a total of 3 doses if needed. This is so we can help him if needed.

Moleskin: “Nothing Great was ever achieved without enthusiasm.” Ralph Waldo Emerson.
This past week has been a time of profound reflection for YHC and I was hoping to pass some of the inspiration that affected me on to everyone else. Remember great things that took generations to make happen started with a single high impact man but needed the effort of many to make them work. Find the mark you want to leave on the world and go after it.

2nd F time followed at Starbucks.

Always great to start my day you guys.
–MotorBoat

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

Preparations for Battle

Weather: 57 degrees  and foggy

PAX:

  1. Nomad
  2. Beater
  3. Cornwallis
  4. Maize
  5. Beefsteak
  6. Strudel – FNG
  7. State
  8. Groupie
  9. DC
  10. Zamboni
  11. Khaki
  12. PVC
  13. Cosmo
  14. Motorboat
  15. Woodchuck
  16. Headlock
  17. 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 – Weedpickers
  • 20 – Seal Jacks
  • 10 – Windmills

Thang

Mosey to the parking lot. We partnered up for Merican Hi-fives. Little did everyone know, we were creating our teams. Those on the Southside of the line are Team Headlock. Those on the Northside of the line are team Nomad.

Mosey towards the pole barn

  • 20 – Mericans (aka Woodchucks)
  • 20 – Kettle Bell Swings
  • 20 – CPR (Curl, Press, triRaise)
  • Uphill Rock Push

Mosey towards the pole Barn

  • Wall sit and hold. Then…
  • Overhead clap
  • Cherry Pickers
  • Moroccan Nightclub

Circle up for 10 more “Woodchucks”

Mosey to picnic tables. We got on opposite sides and then pushed for 2 rounds. Then mosey’d to the bridge for pull

Mosey down the hill on the South side of campus.

  • 10 – Woodchucks
  • 20 – Imperial Squat Walker

Sprint up the hill.

  • 10 – Woodchucks
  • 10 – Deadsquats
  • Sprinters Duel (alternate positions then change partners and repeat)

Mary

  • 20 – Crunchy Frog
  • 20 – LBC
  • 20 – Low Dolly
  • 10 – Heal Touches
  • 10 – High Dolly

Recover Recover

Moleskin:

Today the lines were drawn and the battle preparations have begun. On May 30th we will have the Battle of Headlock and Nomad. The battle challenges will require Strength, Endurance, and Speed.

The workout we did today has some clues as to what the battle challenges will be. I’ll provide more clues as the month progresses. Its time to up your game if you want to win.

For any PAX that wasn’t there, we’ll add you to a team – I’ve got a plan for that. If you EH (emotional headlock – get someone to show up to F3) anyone they are automatically on your team. If your team has more people, the depth will help in the battle challenges.

Most importantly, we are also sending off Woodchuck for hopefully less than 13 months. We will be thinking of you and look forward to your return. You know we all have your back – if you need us to do anything here we’ve got you covered. Take care!

It was a pleasure! Thank you men.

The Hill

Beefsteak 40

15 PAX posted The Hill for Beefsteak’s Birthday Beatdown:  Logger, Beefsteak, Headlock, Beater, DC, Motorboat, Brickyard, Khaki, Maize, PVC, Cornwallis, Nomad, Groupie, Tulip

50 F and cloudy but avoided the rain.

Warm-up.  SSH 40x, Mountain Climbers 40x, Stretch on your own

Thang

Q calls out exercise: All Pax sprint to next light post and do 10x Reps…. Sprint back to start and do another 10x Reps… Sprint Backwards to far side again and do 10x Reps… then sprint backwards back to original start line and do 10x reps. 40x Total reps with 4 sprints for each exercise. Winner picks next exercise or nominates another person to pick the next exercise.  (actual exercises below are not in order)

The Catch:  if Beefsteak wins the sprint then add another 10x.

Merkins – 40x – 4 Sprints

Jump Lunges – 40x – 4 Sprints

American Hammers – 40x – 4 Sprints

Body Builders (8 count Burpee) – 40x – 4 Sprints

LBC – 40x – 4 Sprints

Hand Release Merkins – 40x – 4 Sprints

Monkey Humpers – 40x – 4 Sprints (Beefsteak won the sprint – 10 more reps)

Bobby Hurley’s – 40x – 4 Sprints

Burpees – 40x – 4 Sprints

Mosey back, Stretch, Count, and Name-o-Rama

Moleskin:  Mumble chatter at a minimum today or I was too busy catching my breathe to hear any.  Fun seeing guys bust out of the gate with a little competition.  Kuddos to Beater for winning the most, close second was Wallis of the Corn.  Logger, Khaki, and Motorboat all recorded some wins as well.  Thanks all for coming out this morning, always enjoy working out with you men.

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

(Almost) 5K Ruck 4/13/19

Weather: ~40 degrees, clear, perfect rucking weather

Pax: Maize, Zamboni, Cornwallis, Quick, Iceman, Tulip, Brickyard, Freshcut, PVC, Nomad

Quick disclaimer

The Thang: Ruck the Northview 5K track, stopping about every 1/2 mile for alternating merkins and squats. Stops happened each time we crossed the road. 1st stop: 20 merkins, 2nd stop: 15 squats with a ~30 second Al Gore, 3rd stop: 15 merkins, 4th stop: 15 squats with a ~30 second Al Gore, 5th stop: hold plank ~60 seconds. Grateful to have Iceman visiting from F3 Louisville. Appreciated his feedback on getting the group more involved in counting cadence with the merkins and squats. Ended up falling short of finishing the entire 5K route but covered just over 3 miles.

Recover

Moleskin: Weather was near perfect to be out rucking at a good clip. Grass was pretty wet so everyone ended up with soggy shoes. Q slept through his alarm and almost didn’t make it on time (really we started 1 min late). Very glad to welcome FNG Joe (Maize’s son) who earned his F3 name (Freshcut). BIG appologies this BB is so late…realized that I never did it this morning when Swayze mentioned doing his BB. Appreciate you, men.

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.  

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