Tag: Zamboni

The Hill

Fun with Rocks

Weather: Mid 60’s and clear.

12 PAX posted the Hill:  Logger, Cosmo, Cornwallis, Motorboat, Flash, Kindergarten Cop, Brickyard, Bumblebee, Snooki, State, Zamboni, Beefsteak

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

Warm Up:  SSH x20, Plank Jacks x15, Weedpickers x10, Imperial Walker x15, Mountain Climbers x15, Circle Burp x2

The Thang

Mosie to the west lot, partner up and grab a rock. P1 exercise with rock, then flap jack.

P1 curls; P2 run then x20 Cindy Crawfords

P1 squats; P2 power skips then x20 LBC

P1 overhead press; P2 high knees then x20 merkins

P1 tricep ext, P2 run backwards then x20 flutters IC

P1 bent row, P2 karaoke then x20 jump squats

Kick line x20

Indian run with a Burpee before running up.

Timed wall sits.

Timed balls to the wall.

Mary:  American Hammers x20, Heel Touches x15, Flutters x20, Low Dolly x15, LBCs x25, Timed Planks

Recover Recover

Moleskin:  Less running today so mubblechatter was rampant.  Added the kick line for Cosmo so he could get more in touch with his feminine side.  Always good working out in the gloom with you men, thanks!  ,

The Hill

Thursday Warm Up

15 PAX posted for a easy workout to warm us up for the VQ of the decade this Thursday. Disclaimer was given and we got to it.

Warm up

BROga

Stretch

The Thang

Catch me if you can (burpx5/backwards run)

Ring of fire (10x around the circle)

Squat hold / jump

Plank / merkin

At night / in the morning

Indian run

Waterfall (2 lines of PAX face each other, man on end runs to other end, as P1 runs past, PAX go down&up for one rep, P2 follows when P1 in position, repeat until down and back on basketball court)

Werkins

Bridge Kicks

American Hammer

Mosey home

Decalf (25x toes in, straight, out)

Mary

LBCs

Spell your name

Rosalita

Bay City scissors

Stretch

Recover recover!

Moleskin:

I wanted to hit every part of the body a little, but not burn anyone out before Thursday. Thankful for the visit from skynet (Naperville, Il). We are all pumped for Headlock’s VQ!

Honored,

Zamboni

The Hill

Q School

PAX:

  1. Motorboat
  2. Nomad
  3. DC
  4. Khaki
  5. State
  6. Zamboni
  7. Cornwallis
  8. Flash
  9. Thumper
  10. Crockett – From Dayton
  11. FNG – Momma Mia – From Dayton
  12. Snooki
  13. Short Story
  14. Logger

Disclaimer given

Thang:

Warm Up

  • SSH
  • Kick w/Twist
  • Windmill
  • Seal Jacks
  • Week Pickers

Mosey to side of the church

  • Imperial Squat Walkers
  • Dirty Hook Up
  • Lunge
  • Plank Reach Through

Mosey to Hill for a partner set, each set of partners does a cumulative

  • 100 Hand release mericans
  • 100 Squats touching the ground
  • 100 WWII Sit ups
  • The other person runs to the bottom of the hill and does 10 jumping lunges

Circle up for some cadence exercises while talking about counting cadence. Dredd’s video on counting cadence. Practice at home, only takes a little practice and it gets easy.

  • 20 Overhead Clap
  • 20 Cherry Pickers
  • 20 Moroccan Night Club

Another partner set on the Hill to finish up with Mary, each set of partners does a cumulative

  • 100 Crunchy Frogs
  • 100 Gas Pumpers
  • 100 Scissors
  • The other person runs to the bottom of the hill and does 3 Burpees
  • Recover Recover

Moleskin – Today was a brief Q School with a standard beat down. While talking about being prepared for Q’ing – ironically I wasn’t as prepared as I would have liked to go over Q School. The details are all laid out well in the document attached above. The most important items to remember are:

  • Go over the disclaimer
  • Plan your work out (plan way more than what can be done)
  • Practice counting cadence ahead of time.

If you want help planning, just reach out. We can help put together your weinki (paper your work out is on). I think its fun – look forward to your q.

Thank you men!

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

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!

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

6/4/2019 – 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

The Hill

Battle of the EH

Weather:  62 degrees, Partly cloudy with tension in the air.

PAX:

  1. Beater
  2. Cosmo
  3. Cornwallis
  4. Snooki
  5. Kindergarten Cop
  6. Nomad
  7. Khaki
  8. Brickyard
  9. Clubber
  10. State
  11. Headlock
  12. Motorboat
  13. Zamboni
  14. Tulip
  15. Marshall
  16. Kneehigh
  17. Quick
  18. Logger

Disclaimer given

Thang:

Team Nomad VS Team Headlock

  • Anyone you EH is on your team.
  • For each challenge, the captains agree when to start. They can choose to start before all PAX arrive

Battle Plans

Warm Up

  • 20 SSH
  • 10 Kick w/twist
  • 10 Weedpickers
  • 20 Seal Jacks
  • 10 Windmills

Stare Down

  • Merican Hold – Teams line up facing each other in high plank. Then drop into low mericans with elbows at 90 degrees and hold. You are DQ’d if you break 90. You can acknowledge it yourself or the other team can call you out.
    • 2 point for 2nd to last to hold it
    • 5 points for last holding low merican
    • 5 Points awarded to Team Headlock (Quick)
    • 2 Points awarded to Team Nomad (Cornwallis)
  • Squat Hold – Same line facing each other. Drop into low squat with quads parallel to ground. If you go to high or low it is a DQ. You call yourself out or the other team can call you out.
    • 2 point for 2nd to last to hold it
    • 5 points for last holding low merican
    • 7 points awarded to Team Headlock (5 for Beater, 2 for State)

Artillery (team currently in lead chooses who goes first)

  • Cannonball Fire – starting by the rockpile near the volleyball courts form a fireman’s ladder towards volleyball court. This will be timed – 2 minutes.
    • 1 designated thrower. (Tossing area will be marked)
    • 6 people must be in the fireman’s ladder (not including the thrower)
    • Anyone else can either join in the fireman’s ladder or hand rocks to the fireman’s ladder.
      • 1 point per rock thrown (must land in the sand)
      • 5 points for furthest rock thrown.
    • Once you are done and points are counted – you put away your own teams rocks.
    • 52 points awarded to Team Headlock (52 tossed)
    • 40 points awarded to Team Nomad (35 tossed with 5 for furthest)

Charge

  • Tarp Carry – one person (Must be regularly attending PAX – no recruiting your own kids) will be transported in a tarp from the bottom of the hill to the top. They can not be injured inroute. The team chooses the person. You are provided a rope and a tarp.
    • 5 points for winner
    • 5 points awarded to Team Nomad
  • Fortification – Stack 10 5 blocks without the tower falling in a + pattern (I’ll demonstrate). If your tower falls, you restart. The blocks must start at the top of hill (it will be marked) and be run down (it will be marked) and back up in order to add to the stack. Only one Block can be transported at a time. Captains can have as many people at the bottom or top of the hill as they want.
    • 5 points for winner
    • 5 points awarded to Team Headlock

Moleskin

After a month plus build up we met on the field of battle to test our speed and strength. Q received more questions than he was expecting, creating games is challenging. Cannonball fire drew the most controversy. The most competitive people popped out of the group – it was fun to watch. We finished with Team Headlock scoring 67 points. Team Nomad scoring 47 points.

Q had to skip Tug of War and shorten the Fortification challenge. If/when there is a next time, I’ve thought of modifiers to get this done in time and speed up some of the games.

Thanks Men, that was fun. Keep EHing!

 

 

The Hill

Crabby Bear

5/30/19

@ The Hill

16 Men posted for an oldie but a goodie

0530 flags were posted and men were gathered so it was time for the disclaimer.

Warm up

Weed Pickers with back clap 15ic

Side straddle hops5 ic ( it’s a warm up)

Abe Vigoda’s 10 ic

Mountain climbers 15 ic

Arm circles forward in back

On our six for a crossover leg stretch for lower backs

Cross leg toe touches OYO

The Thang

Mosey to the west side of the parking lot and circle up around light post

Burpees 5 ic

Line up on the light post and bear crawl to the next light post

Circle up around that light post

Burpees 5 ic

Side straddle hops 10 ic

Crab walk back to the first light post

Burpees 5 ic

Side straddle hops 10 ic

Side balance merkins 15 ic

Lineup and bear crawl back to the other light post

Burpees 5 ic

Side straddle hops 10 ic

Side balance merkins 15 ic

Big Boy sit ups 20 ic

Crab walk back to the first light post

Burpees 5 ic

Side straddle hops 10 ic

Side balance merkins 15 ic

Line up on the light post and bear crawl to the next light post

Circle up around that light post

Burpees 5 ic

Side straddle hops 10 ic

Crab walk back to the first light post

Burpees 5 ic

Back to the shovel flage for a bear crawl balls to the walls indian run.

Quick run to the east parking lot for 1 lap of stairs and back.

Mary

Bay City scissors 8 count 10 ic

Bicycles 15 ic

Flutter kicks 20 ic

ABC’s

Moleskin

That’s right guys that was 35 burpees and you hardly even noticed.

I can’t tell you guys how much it means to me after 2 years to see such a large group of guys show up it’s great to see the impact we’re making on our own men and we need to keep pushing to reach out to those who need it.

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