Tag: Samsonite

The Hill

Brickyard v Zamboni

16 PAX posted for our first ever QvQ.

Warm Up


Weed Pickers




Pair up and grab an item. Go up and down the stairs twice before returning it and grabbing another item.


50 cal amo can with block

50lbs sand

6×6 post

10′ x4″ empty pvc pipe

40 lb softener salt (10 burpees if you break the handles)


tarp pull called chariot race

crab down and back / bear down n back in sand



Spin the Bottle

  1. Merkins
  2. LBCs
  3. Squats
  4. Imperial Walkers
  5. Jump Knee Tucks
  6. Flutter Kicks
  7. Burpees
  8. Plank Jacks
  9. Overhead Claps
  10. Crab Cakes
  11. Lunges
  12. Ski Abs
  13. Frog Hops
  14. Toby Maguires
  15. SSH
  16. Jump Squats



Route 66

At each lightpole, do the number of required burpees (11, then 10, all of the way to 1) before running to the next lightpole

The Motivator (from 15 to 14)


7 Minutes in Heaven (Interval Training with 60 seconds of high intensity followed by 30 seconds of rest)

0 Squat Jumps

1 Rest

1.5 Werkins

2.5 Rest

3 J-Lo

4 Rest

4.5 High Knees

5.5 Rest

6 Mountain Climbers

7 Rest

7.5 Calf Raises

8.5 Rest

9 Flutter Kicks

10 Recover!


We can’t say enough about how excited we were to see 16 PAX. There was a lot of high energy and we all had fun. Including the offline votes, it ended up as a tie, so we will have to figure out some other way of determining a winner. Next up is the battle of the Clydesdales with Wapner v Cosmo.

Until next time!

Brickyard and Zamboni

The Hill

Jam, Crust, Apricot

Weather: 71 degrees & steamy


  • Marshall
  • Knee High
  • Ringo
  • Samsonite
  • Zamboni
  • Brickyard
  • ColdCall
  • Logger


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


  • 20 – SSH
  • 10 – Walkout w/ reach
  • 10 – Kick w/twist
  • 10 – Abe Vigoda
  • 20 – Seal jacks
  • 10 – Week Pickers


Mosey to get Knee High and Ringo some rocks

  • 10 each leg – Elevated Lunge w/ weight
  • 20 – Weighted Dips

Mosey to Fishbowl

  • 10 – Weighted Rows
  • 10 – Crab Bridge Lift – (need a name)
  • 10 – Weighted Pull ups

Short Mosey Grass area for some “Kickboxing”. Each round lasted until Q needed a shoulder break. Held bricks for some weight.

  • Jab, Cross
  • Jab, Cross, Uppercut, Uppercut
  • Jab, Cross, Hook, Hook
  • Jab, Cross, Front Kick, Front Kick
  • Jab, Cross, Round house, Round house

Mosey to drop of bricks and line up in the parking lot.

  • Bunny Hop (Broad Jump and Burpee) – from one end of parking lot to the other.


  • 10 – Bridge w/ leg raise
  • 10 – Plank w/ lateral & ventral raises
  • 20 – Heal touches
  • 20 – Gas Pumpers
  • 20 – LBC
  • 20 – Heals to Heaven

Recover Recover


Good morning spent with good men. Thankful for Menards sale on bricks yesterday, they came in handy. Q was working on breathing while brickyard determined if he was saying “Jab, Cross, Uppercut” or “Jam, Crust, Apricot”. The Bunny Hop started out looking really intimidating on one side of the lot but perseverance won out. Only issue today was circling up – it was more of a squiggly circle with a lump on it. But no worries, we aren’t known for our geometry, just our discipline to be there in the morning and put our best in.

Thanks Men!

The Hill

Down Low in the Inlow

Weather: 59 degrees, clear sky, and a half moon.


  • Marshall
  • High Knee
  • Samsonite
  • Alrighty
  • Cosmo
  • Khaki
  • Zamboni
  • Logger


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


  • 30 – SSH
  • 10 – Deadlift w/fly
  • 10 – Kick w/twist
  • 10 – Abe Vigoda
  • 30 – Up & Out Jacks
  • 10 – Week Pickers


Mosey to Inlow Park (3/4 of a mile)

HIIT – 20 sec on 10 sec off. 3 rounds of each exercise.

  • Dips
  • Step Ups
  • Incline Mericans
  • Incline Mt. Climbers
  • Windshield Wipers
  • Jump w/ Lunge Down
  • Speed Planks
  • Decline Mericans
  • Burpees
  • Jackknife

Mosey back to the bottom of the Hill

Sprint up the Hill


A sigh came over the group when Q said Inlow park wasn’t responsible. The groans continued through out. Cosmo threatened 20+ minutes of C-sits as retaliation, Q didn’t back off.  HIIT went well, I feel sorry for anyone on the other side of the knoll who heard our moans. The spring up the hill at the end was a great way to end with our heart rate high. Thanks men!

The Hill

Lines, Lines, Everywhere a Line

8 PAX posted in the gloom to see how many lines we could run.  A perfect 56F.

Light stretching
Mosey around the church to the lower east parking lot

Thang 1:
Beginning at one end of the parking lot, run 1 giant suicide using the parking space lines as the lines.  Ended up being somewhere in the 28-30 lines (keeping count became impossible)

Took a quick break from running with 1 round of Bruce Lee
20 x Flutter Kicks IC
20 x American Hammers IC
20 x Heels to Heaven OYO
20 x LBC’s IC
20 x Crunchy Frog OYO
20 x 100’s IC

Mosey along the cross country course to get to the bottom of the hill.

Thang 2:
Hill Repeats – Run hard up the hill, jog back down, repeat until you want to die.

Mosey around the parking lot back to flag

ABC’s to finish up

A fun running workout with about 3.25 miles of running.  Unfortunately, most didn’t seem to think it was as fun as me.  Had several comments about not letting someone who enjoys running Q again.  The nerve!

The Hill

PreRuck Stretch

Men posted for a nice relaxing morning to take care of their bodies after all of the best downs recently. Disclaimer was given and we slowsied to it.

Group 1: legs

25 squats IC

15 calf raises IC

15 side lunges

Quad stretch

Hip opener + arm

Finkle Swings

Runners stretch + arm

Hamstring stretch legs together, apart

Down Dog Calf Stretch

High Plank hip opener

Lie on back leg on knee pull

Butterfly stretch

Group 2: chest/arms

25 merkins IC

25 dips IC

25 arm circles IC

Arm scraper

Arm across/behind

Forearm stretch

Group 3: back

25 bridge



Bend down and press hands together

Bend down swing and stand

Lie on back pull knee

Sit and twist

Neck rolls

Popcorn stretches if extra time

Grab wrist behind back

Reach and lean



Brickyard wasn’t here, so it must be a stretch Q. Good job everyone taking care of your bodies today – it’s important to stretch to avoid injury, and today was a really heavy stretch day. The little sprinkle got us more wet after the workout then anything we did during the workout – haha! Excited about naming Marshall’s son, now known as Knee High. Dad took credit for instilling the sense of fashion in his son. Prayers for Cornwallis as he travels back to NC to do a GORUCK Heavy with F3 this weekend.

Always an honor to Q


The Hill

A Marshall 40

Weather: 44 degrees and clear skies.


  • FNG – Noah – Welcome!
  • Brickyard
  • IM
  • Woodchuck
  • Marshall – Happy Birthday
  • Samsonite
  • Cornwallis
  • Logger


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


  • 30 – SSH
  • 10 – Deadlift w/fly
  • 10 – Kick w/twist
  • 10 – Abe Vigoda
  • 30 – Up & Out Jacks
  • 10 – Week Pickers



  • 40 – Narrow to wide squat
  • 40 – Bridge
  • 40 – LBC
  • 20 – Mericans


  • Up 40 Down 40 Steps
  • 40 – Dips
  • Up 40 Down 40 Steps
  • 20 – Decline Merican (up one step every 5)


  • Wall Sit (dropped down lower twice
  • 40 – KB Swings


  • 40 – Overhead Clap
  • 40 – Moroccan Night Club
  • 40 – Cherry Pickers


  • 20 – American Hammer
  • 20 – Csit Flutter Kick
  • 20 – LBC
  • 20 – Crunchy Frogs
  • 20 – WWII Situps


40 on a 4 count is a lot, it sounds like a lot and when you do it, it feels like even more. Mubblechatter on the amount of SSH in warmup – but no complaints about being cold so Q thinks it was appropriate. Q had to modify because of voters – he has some negative work in pull ups and rows coming up. Thanks men!

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