Over The Hill

0527 After a few hot laps around the parking lot to lay out the plan your humble communicator posted the shovel flag and began to enjoy the 11 degree wind chill.

Warm up

SSH 20 IC

Toy Soldiers 25 IC

Kick w/twist IC 10 each side

Weed pickers 10 IC

“do it behind you”

Kick w/Trist 15 IC

On the ground for Hip drop stretch OYO

The Thang

Catch me if you can to SW corner of parking lot

Mosey to back of the beach for some stairs

To BB Court for shuttle run with 1 ct bigboy situp at each line just to be difficult

Mosey to the metal building and pick up a nice sized boulder along the way for some wall sits with pass the Boulder. The Q appreciated the Pax adding their own flare on the third trip down and back they decided to do a curl and overhead press with the boulder before passing it on nice touch gentleman.

Drop the boulder off as we Mosey back to the corner of the main parking lot for a little Route 66 choose your own exercise.

Mosey to the fishbowl

Step ups OYO 10 each foot

Rocky Balboa 20 ic

Step downs OYO 10 each foot

Mosey “Over the Hill”

Slolom through the handicap parking signs “don’t hit your head on the signs”

Down the 3 flights of stairs …….

So that we can bear crawl up …..

And bear crawl back down.

Catch me if you can down and back.

Back up to top of stairs and plank for the 6.

Mosey back , slolom through handycap signs back to home base .

Find a curb and… you guessed it

Step ups OYO 10 each foot

Rocky Balboa 20 ic

Step downs OYO 10 each foot

Perfect timing for….

6 Minutes of Mary

Mary

Each Pax gets a chance to pick their pain :

Cornwallis- dying cockroach 10 IC

State- Rosalita 10 IC

Khaki- Flutter kick 10 IC

Headlock- bicycle/Freddy Mercury 10 IC

Logger -?

DC-dying cockroach

Sorry guys, thats where I lost it…..

Maybe you can tell me what you picked

Brickyard alphabet

Moleskin

10 men refused to let 11 degrees and a Respect Q keep them in the fartsack

A bit of Popcorn…again

Weather: 45 Degrees and cloudy – you don’t get a better morning in December.

PAX:

  1. State
  2. Cosmo
  3. Headlock
  4. Wolverine
  5. Cornwallis
  6. 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 to Pole Barn

  • Wall sit w/ Overhead Clap
  • Wall Sit w/ Moracann Night Club

Short Mosey to other side of barn

  • 10 – Dirty Hook Up
  • 10 – Jack Webbs
  • 8 Count – Body Builder

Mosey to the stone pile choosing one to screw your neighbor with

  • 10 – Thrusters
  • 10 – Skull Crushers
  • 10 – Curls
  • 10 – Rock Twists
  • 10 – Rock Twists opposite direction

Mosey to the Circle

  • 16 – Spider Man lunges w/ Reach
  • 10 – Toe Touch, Squat, Reach, Reach

Mosey to Parking Lot

  • 20 Dips

Mosey to Fishbowl

  • 10 – Pull Ups
  • 10 – Chin Ups
  • Ball Crushers
  • 10 – Australian Pull ups

Mosey to parking lot lamp posts

  • 4 – Sprinter Duals (one person in sprinters stance, one sitting and facing opposite direction. When the sitting person spins and sprints to other lamp, the sprinter stance person tries to beat them)

Mary

  • 20 – LBC
  • 20 – Heal Touches
  • 20 – Flutter Kicks
  • 10 – High Dolly
  • 10 – Low Dolly

Recover Recover

Moleskin: Mumble chatter around the low attendance for perfect weather. Today was not the day to miss – a sweat was earned by all. Cornwallis and Logger teamed up to Q. Cosmo’s M references Christmas Vacation in order to deal with Cosmo. When Logger described the Sprinters Dual, the look of disgust and disappointment on Cosmo’s face was evident.

It was a pleasure, thank you men!

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)

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).

ICEE

Weather: 31 Degrees, Icy ground with ice coming down.

PAX:

  1. Headlock
  2. State
  3. Wolverine
  4. PVC
  5. Swayzee
  6. Logger

Disclaimer:

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

Warmup:

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

Thang: Had to modify due to ice

  • 100? yds of Broad Jump Burpees
  • 2 rounds of Plank Circles
  • 2 Rounds of Lunge circles

Mosey

  • 2 minute Wall Sit

With small rock

  • Kneeling military press
  • Bird Dog (Flamingo) row
  • One arm chest press

Mary

  • 20 – LBC
  • 20 – American Hammer
  • 10 – Low Dolly
  • 10 – High Dolly
  • 20+ – Flutter kicks

Recover Recover

Moleskin:

Surprised and excited to see 6 men out in the icy mess. We stayed off the pavement as much as possible to avoid falling. Mumblechatter mostly revolved around how this wasn’t a good idea. It was very noisy as we ran around on crunch grass. When we laid on our back there was real concern that we’d freeze to the ground and be found dead hours later.

Thanks Men!

F3 Card Deck VQ

Weather: 28 degrees with a cold wind.

PAX:

  1. Brickyard
  2. Cornwallis
  3. Cosmo
  4. DC
  5. Khaki
  6. Logger
  7. Wolverine
  8. State (VQ)

Disclaimer was given

Warmup:

  1. Bend & Reach (IC)
  2. Arm Stretches (AKA the woodchuck stretch)
  3. Mosey to the garage area and out of the wind

THANG: Today was our V experience at the Hill with the F3 Workout Deck.  I shuffled, but Logger cut so he was ultimately responsible for the pain.

Draw a Card – Aces 100 reps, face cards 25 reps, all others number plus 10 reps.

9♠️ Low, Slow Squat

3♥️ Sprint up the nearby hill and back (Recover, Recover)

A♦️ Arm Circles

Q♣️ Freddie Mercury

2♥️ Sprint up the hill, slowsy/walk back

7♠️ Monkey Humper (DC’s favorite, so he led us)

8♥️ Squat Thrusters (pick your own rock or pebble to thrust)

J♥️ Plank Jacks

4♠️  Alternating Side Squats

Q♥️ Burpees-10 count

10♠️ Lunge Walk 100M or so

9♦️ Ranger Merkins

3♣️ High, Slow Flutter Kicks

3♠️  Wojo Squats

J♣️ Shoulder Taps

6♥️ Backward Run

Q♦️  Diamond Merkins

J♦️  Dips

5♠️ Standing Lunges

60 Second Wall Sit

Mosey back to the cars

 

Mary:

LBC 25x IC

Low Dolly 15x IC

Rosalita 15x IC (Cornwalis brought us home)

RECOVER, RECOVER

 

Moleskin:

What a great group of men!  Thank you all for your patience and for the appropriate amount of ball busting during today’s VQ.  Much respect to Brickyard for defending the VQ!  In all seriousness, thank you for pushing me (forcing me) to take the reins.  It was a privilege.  And a big thank you to Logger for asking several times over the course of a year to come out for 5:30AM workout in the gloom with a bunch of strangers.  See y’all on Thursday!

 

 

 

 

 

Anything But Arms

7 PAX posted in the gloom to workout everything that isn’t directly connected to the elbow. I have no idea where the pain came from, but from almost the exact minute that I volunteered to step in as Q, my elbow began to hurt. One of the many benefits of taking the Q is that you have full control over the beatdown. Disclaimer was given and we got after it.

Warm up

10 Burpees OYO

Mosey to Lawrence W. Inlow Park

Decalfinated 25 IC

Ski Abs 25 IC

Step Ups / Box Jumps 20 OYO

Low Dolly 25 IC

Tip Toe (Bridge Leg Lifts) 20 IC

Flutter Kicks 20 IC

Motivator 10 IC

LBCs 25 IC

Around the Clock (Lunge at 12,3,6,9,12) 15 OYO

Jump Knee Tucks 20 IC

Rosalita 20 IC

Crunchy Frog 20 IC

Mosey back to cars.

Recover!

COT

Moleskin:

I did not remember the park being such a long run, but was thankful we were able to do it. Sky was pretty incredible once you got past the light pollution. Special prayers for the PAX who couldn’t make it, Wolverines FIL and Khakis now FULL TIME JOB! 

Honored to Q as always,

Zamboni