Tag: 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.

The Hill

Dedicating my 60%

Dedicating my 60%

15 PAX posted in the gloom for a different kind of beatdown. Coming off of a story about a Boston Marathon runner who dedicated each mile to a different person, reading Can’t Hurt Me by David Goggins and learning about the 40% Rule, Memorial Day coming up, and a long wait before a chance to Q, I put together a special (& sadistic) downPAINment for Tuesday 5/21/2019.

Disclaimer

Warm Up

3 rounds of

10 SSH ic

10 LBC ic

10 Merkins ic

(OK I said 5 but got impatient because it was taking too long so I cut it short, which left PAX longing for more…stay tuned)

The Thang

Mosey with intermittent sprints

COP

20 squats

Lunges from parking spaces to next line

R&R back to the start

Story of

R&R (of all 40 squats and 2 lunge walks)

Mosey

HR Merkins tabata

Story of my grandpa James Gilkey

Hand Lift Merkins tabata

Mosey

Flutter Kicks x60

Story of

R&R

Mosey

Warm Up (reprise)

We had to return to the last 2 rounds of the warm Up that was promised to the PAX and they were thankful for the chance to revisit the Merkin portion of the workout one last time

2 rounds of

10 SSH ic

10 LBC ic

10 Merkins ic

Mary

Low Dolly x20 ic

Crunchy Frog x25 ic

Recover Recover

Moleskin:

Today was hard, but we got WAY stronger. Glad to have another Marine join us with the addition of FNG now named Clubber. Unfortunately time ran short and we skipped the calf raise and pull up portions of the beat down, but there is always next Q for that. Looking forward to the team battle, even though it is postponed until June.

Until next time,

Z

The Hill

Finals

Image result for Finals sleeping

5/9/19

Q- Cornwallis
Pax- Zamboni, Logger, Maize, State, Beefsteak, DC, Nomad, Strudel, Motorboat, Khaki

Warm-o-rama:
Butt Kickers
High Knees
Karaoke
SSH x 50 IC
IST x 20 IC
Windmill x 10 IC

Thang:
Fartlicks (30 sec run, 30 sec jog) x 5 minutes
100 Rocky Balboa’s OYO
50 Australian Pull Ups
50 Squats
50 Australian Pull Ups
50 Squats
Run when your finished until everyone is done.

Mosey to the hill.

Ladder:
LBC’s at the bottom of the hill starting with 1
Quadraphelia up the hill for 9 Merican’s
Continue the ladder until you hit 9 LBC’s and 1 Merican (or until time runs out)

Mary:
Sally

Skinny Mole:
– I was up late writing a final paper, so I missed the Q-Source, but that meant we could start on time and Q-source peeps were coming in hot!
-I tried to keep the intensity up for most of the workout to push everybody. I saw everyone working really hard today. You guys crushed it! Nice work!
-I also wanted to work in some pull ups since we haven’t done those in a long time, and I think may feel those today. That was pretty painful. I hit 50 and started questioning if I could finish. Definitely highlighted an area to improve on.
-Memorial Day Murph (May 27th) is coming, so keep working on those pull ups.
-You guys are definitely getting stronger.
-Keep posting! Keep EH’ing! Keep giving it away!

 

The Hill

We’ll Be Singin’, When We’re Winnin’

16 Pax appeared for a beautiful Election Day morning.

Warm-o-Rama: High Claps leading into some Tubthumping. Mosey to the Bridge

Thang: Boxing on the bridge, “No Q, it’s 1, 2, 3, FOUR!” Q’s 2.0 got a little mouthy. @cornwallisf3 suggested it might be time for him to Q again himself. Mosey to Basketball court for Mini Deathstar since I missed May the 4th. ‘Mericans on the outside, run to middle. Start with 10 ‘mericans, subtract one every time you run back in and out.

Mary: Too many voters in the parking lot by the time we got back so we scooted back over to a less parked place.

Moleskine: Lots of fun, (hopefully) on a nice morning. No special stickers on election day for working out, but hopefully you voted and got one.

The Hill

May the 4th be with you

Weather: Low to Mid 50s. cloudy and started with a very very light sprinkle. Rain held off until we were done.

Warm up:

Slow Mosey. Butt Kicks. High Knees. Reach down to left and right while running. Jump while running. Frankensteins. Disclaimer remembered as we were doing the warm up (Whoops! my bad). Seal Jacks. Really tried to warm up as we were still feeling a little sore from this weeks workouts (well done guys).

Thang:

Ruck up. Grab sandbags (6ish #, 40#, 45#, 60#,80#,95ish#). I required the large sandbag to be carried by two people which added a level of difficulty for the rest of the workout. Move to the top of the hill by the barn. Drop 3 heaviest bags at top of hill and move to bottom. separate into 2 groups.

Group 1: 1 person farmers carry the 2 40# bags to the top of the hill. 10 deadlifts with 95# bag. 10 rows with 80#. 10 lift to shoulder and toss over back with 60# bag. Rotate to do all the exercises. Move back to bottom of hill.

Group 2: 30 Arnold press with ruck (15 both arm). 5 C3P0 push ups with ruck on (very slow up and down). 20ft R2D2 walk (squat with ruck on front and squat walk).

Switch and do the other groups work.

Regroup at bottom of hill and then move to the top. Q gave poor directions and 2 people still needed to do the farmers carry. As they did the carry, the rest of the group did: Side lunge balance 5 to each side, slick (no ruck). 5 WoodChucks, named after our good buddy who is going to be deployed soon, (‘mercan down then side to side and then back up).

Grab weights and move down to the b-ball court by way of the dumpster. Drop Sandbags at center court. Backwards bear crawls up the stairs (crawl bears). Back down to the court. Tombstones x20. drop rucks and tighten the circle. Squat and pass the 40# sandbag and then stand up. continue the down, pass sandbag, and back up until the bag has gone around 4 times (2 times both directions). Grab ruck and pivot swing 20 times. Take a knee and chop wood with the ruck 10 times to each side.

Ruck up and grab weight. Move to the paved path down the hill to the road and back up through the lower parking lot. Get back to the upper parking lot and start Mary. 25 4 count flutter kicks with rucks overhead and 10 low Dollys with ruck overhead.

Recover Recover
Name-o-rama
COT

Moleskin: The Q struggled with a plan to use the sandbags as he didn’t know how many bags we would have or how many people would show up. Q had plenty of exercises on his “sheet of pain” as backup if needed. Next time, should include a short cool down and stretch at the end of the workout. We hit it hard this week and were feeling it this morning. Glad the rain held off during the workout.

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

The G.O.A.T.

Tuesday, April 23rd

15 PAX posted for a 62 degrees and clear morning.

Warm Up

Toe Touches

Arm Stretches

Merkins OYO w/ calf stretch

Side straddle hop

Mosey

The THANG

Figure 8 stairs w/ rock

Step Ups 

Rock Shoulder Press 

Rock Curls 

Defensive stance mirror

Rebound Rocks

Partner Up

Jump shot block squats

3 Suicides & 50 Burpees (combined) 

Push yourself lay ups

Bull Crawl up to benches by cafe

Mary

23 Pickle Pounders

Captain Thor a.k.a. Michael Jordan (1 Big Boy 4 American Hammer) 10:40

Yoga (Corpse)

Moleskin

Beautiful morning for the day after national earth day. Always a joy to lead with this group. Keep up the good work men.

%d bloggers like this: