Tag: State

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

The Vegas

Perfect weather for fourteen Pax to play some cards and do some boxing.

Pax:

Marshall
Thumper
Beefsteak
State
DC
Maize
Mayor (DR from Toledo)
Cosmo
Headlock
Motorboat
Cornwallis
Logger
Brickyard
Snooki

Warmup: Windmills, Side Straddle Hops, some plankage.

Thang: F3 Beat-down Cards! Lay down a card in front of you and do the exercise written on it. Number reps depends on the type of card. 10 reps for numbered cards, 25 reps for royals, and 100 reps for Aces. Next we added another staple of Vegas, boxing. Jab, Cross, Hook.

Mary: High Plank, Low Plank, WWII Sit-ups, Hello Dolly

Moleskine: I had fun breaking out the cards for the first time. Missed Kneehigh being there, but he’ll be back to Q with the cards next week.

The Hill

TIRE’d

12 PAX parked their vehicles in two straight lines with their tires turned out. Disclaimer was given and we got to it:

Warm Up:

Mosey with Variations

Overhead claps

Finkle Swings

Stretch

The Thang:

Partner is vehicle straight across from you

P1 runs one lap around parking lot while

P2 does an exercise, and then flip flop

Incline Offset Merkins (one hand on tire other hand on car)

Tire lunges

Tire Pike Merkins

Dirty Tire Hookup

Tire sit (wall sit)

Tire step up knee thrust

Tire Kickers (Rocky Balboa)

Mary

Plank with Variations

LBC + Hold

Low Dolly + Hold

Heels to Heaven + Hold

Gas Pumps + Hold

Recover!

Moleskin:

Yes, I found this workout on Instagram.

T-Claps for the #RESPECTs coming in strong making up 50% of today’s PAX.

Praise for Maize’s Sister in law and Motorboat’s 2.0 both on the path to getting healthy!

We looking forward to the next round of 2nd F Matchmaking & we are still looking for Saturday Qs.

Until next time,

Zamboni

The Hill

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

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

Progressive Beefsteak Beatdown

Weather: 60ish, clear and a little humid

12 PAX:  Logger, Nomad, Headlock, Cosmo, State, Thumper, Motorboat, Maize, Clubber, Kindergarten Cop, Snooki, Beefsteak  

Disclaimer:  Not an expert, modify as needed.  F3, North View Church, and I are not responsible for you.

Warm Up: SSH x20, Kick w/twist x10, Weedpickers x10, Mountain Climbers x10

The Thang – Progressive with a run after each round of exercises.

5 Burpees, 10 Thigh Masters, 15 Merkins, 20 Lunges (10 each leg), 25 Dips, 30 SSH, 35 LBCs (IC), 40 Squats, 45 Flutter Kicks (2 count), 50 Cindy Crawfords (25 each side)

Slosey Back for a little stretch.

Recover Recover

Moleskin:  Kudos to Motorboat for flying through this one.  Mumblechatter was minimal except for PAX lamenting Burpees.  Thanks for the work out men!

The Hill

Duke of York

Weather:  66 degrees, a few rain drops

PAX:

  1. Motorboat
  2. Tulip
  3. Clubber
  4. Headlock
  5. Cornwallis
  6. State
  7. FNG – Thumper
  8. Maize
  9. Snooki
  10. Nomad
  11. Logger

Disclaimer given

Warm Up:

  • 20 Side Straddle Hops
  • 10 Kick with twists
  • 10 Weed pickers
  • 10 Windmills
  • 20 Seal Jacks

Thang: The Duke of York

Mosey to bottom of the Hill

  • 10 Squats
  • Run 1/3 the way up the hill
  • 20 Monkey Humpers
  • Run 2/3 the way up the hill
  • 30 Merkins
  • Run all the way up the hill
  • 40 Flutter Kicks
  • Run 2/3 the way up the hill
  • 50 (25 Mt Climbers & 25 Merkins)
  • Run 1/3 the way up the hill
  • 40 ?
  • Run 2/3 the way up the hill
  • 30 Low Dolly
  • Run all the way up the hill
  • 20 ?
  • Run 2/3 the way up the hill
  • 10 Greenbay Packers
  • Run 1/3 the way up the hill
  • 20 ?
  • Run 2/3 the way up the hill
  • 30 ?
  • Run all the way up the hill and back to the Shovel Flags

Warmup:

Recover Recover

Moleskin – Beater was going to Q and kick our butts but sick family members needed his attention. He text me a general overview of what he was thinking. It looked like a bad choice with a great theme so we did it. Modifications with each of the attending PAX responsible for choosing an exercise. There was a lot of tension when Clubber was choosing what we were doing 50 of – he made a smart decision by splitting it up into 2 groups of 25. We welcomed Thumper to the group, driving all the way up from Greenwood.

Thank you men!

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

Uncategorized

Untitled

Preblast: YHC forgot that he was leading Tuesday and not Thursday. Had already told people to bring coupons for Thursday but asked that they bring them for Tuesday (very late Monday night).

Weather 55, brisk with clear skies and a great sunrise

Pax: Logger, Headlock, Nomad, Maize, State, Snooki, Clubber, Marshall, BeefSteak, MotorBoat QIC

Disclaimer Given
Warmup:
Motivator from 5
Windmills IC 10
Imperial Storm Walker IC 10

The Thang:
Grab coupons and the extra 4 sandbags and mosey to the top of the hill
2 lines and each team 6 deadlifts of big sandbag (80-100ish pounds), 4 lateral tosses with small sandbag (40-55ish pounds), overhead squat while everyone gets there turn.
20 Mercians IC
30 LBC IC
20 Thrusters IC
10 Burpees IC
2 lines again with bent-over rows and shoulder to shoulder press with the sandbags.
30 Arnold press (15 each arm) OYO

Mosey down the hill together
30 2ct Mountain Climbers
30 4ct Flutter kicks
Run up the hill and then 5 burpees on your own then deadlift and lateral tosses again
20 coupon swings
Mosey down the hill
30 Star Jumpers or SSH OYO
10 8ct Body Builders IC
Run up the hill
30 Coupon High pulls
Deadlift and lateral toss again
30 Lunges
Gather all weights and head back to the start point

Brief Mary:
20 Hello Dolly
10 American Hammers

Recover Recover

COT, Name-o-rama

Moleskin:
Q was very excited to get to use heavy sandbags for the workout.
Q needs to pay more attention for when he signs up
Beautiful sunrise and an honor to get to lead today. Keep up the good work!


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