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Run to the hills

QIC:  Sunshine

Date: 05/14/2020

PAX: Ramos, Blind Side, Uncle Fester, Deer Jack, Oil Can, Red Tees, Skitch, Back Pew, V-Squared, Cold Play, Mr. May, The Count, Sunshine

AO: Hill City

Conditions

Ideal spring morning.

COP

Side straddle hop x20

3rd grade exercise x15

Willy Mays Hayes x10

Windmills x10

Imperial Walkers x15

Arm circles forward x10

Arm circles backward x10

Moroccan night club x10

10 burpees OYO

The Thang

Run to the Hills

Partner exercise to create enough physical distance between PAX

Hill #1

One partner Bernies to the top and mosey back while other partner does low-plank reach; switch x5

Hill #2

One partner does alternating wide merkins while other box jumps up and walks down the big steps; switch x2

Hill #3

One partner jail breaks up the hill-mosey down, while other does plank jacks; switch x2

Mary

Freddie Mercury x20

Pickle pointers x20

COT

Living in interesting times sucks. But as a leadership organization, it is important that we demonstrate the best behavior to help our community overcome.

Moleskin

Time flew by way too quick, the original plan for for five rounds at each hill. That did not happen.

News

Recent Backblasts

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    See Quad City

    QIC:  Sunshine

    Date: 02/11/2020

    PAX: Uncle Fester, Ramos, Hobo, Blindside, Pink Panther, Money Ball, Back Pew, Red Tees, Jaywalk, Skitch, Reepicheep

    AO: Hill City

    Conditions

    Wet and soggy.

    COP

    Side straddle hop x20

    Shadow jump rope x10

    3rd grade exercise x10

    Willy Mays Hayes x10

    Windmills x10

    Imperial Walkers x10

    Arm circles forward x10

    Arm circles backward x10

    Moroccan night club x10

    10 burpees OYO

    The Thang

    See Quad City

    Partner DORA with a rock

    10 LBCs

    Kettlebell swings x100

    Goblet squats x150

    Squat thrusters x200

    Broad jump to next pillar -10 merkins- broad jump back

    COT

    You don’t have to do everything. Teach and delegate to others to focus on providing your best impact.

    Moleskin

    The workout was originally intended for other locations within Hill City, but flood waters required a change.

    News

    CSAUP Tuff Muff on 2/22.

    Recent Backblasts

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      Eight Crazy Nights

      QIC: Sunshine

      Date: 12/19/2019

      PAX: Skitch, Back Pew, Backfire, Sherlock, Goose, Ringwald

      AO: Hill City

      Conditions

      Chilly, but dry at 28 degrees

      COP

      Warmup

      Side straddle hop x20

      Willy Mays Hayes x10

      3rd grade exercise x10

      Windmills x10

      Imperial Walkers x10

      Arm circles forward x10

      Arm circles backward x10

      Moroccan night club x10

      8-count Bodybuilder x1

      The Thang

      Eight Crazy 8-count bodybuilder variations

      1. Eight count body builder x8 (plank jack) – Sprint up the hill

      2. Eight count body builder x8 (shoulder taps) – Sprint up the hill

      3. Eight count body builder x8 (power plank) – Sprint up the hill

      4. Eight count body builder x8 (arm lift) – Sprint up the hill

      5. Eight count body builder x8 (window washer) – Sprint up the hill

      6. Eight count body builder x8 (hand release merkin) – Sprint up the hill

      7. Eight count body builder x8 (peter parkers) – Sprint up the hill

      8. Eight count body builder x8 (hand-clap merkin) – Sprint up the hill

      Mosey to base of the large steps:

      8 box jumps, followed by 8 dips, followed by 8 more box jumps to the top and 8 more dips.

      COT

      We have been having some great theme days at Hill City for the holidays, so I wanted to add one on for Hanukkah. While not incredibly important religiously, it is a story where lessons can be drawn. Principally, perseverance in the face of adversity. It may not be the ancient Syrian army you are dealing with, but we all face our challenges. Perseverance brings its rewards.

      Moleskin

      Back Pew was on time, and his wife made cookies!

      News

      New Year’s Day convergence coming up .

      Recent Backblasts

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        Rocks not Blocks (and a few other modifications)

        QIC: Sunshine

        Date: 08/20/2019

        PAX: Flemish, Iron Butt, Skitch, Money Ball, FNG-Sinai, More Cow Bell, Red Tees, Back Pew, Goose, Blind Side, Hobo, She Shed

        AO: Hill City

        Conditions

        A humid morning with temps in the mid-70s. 

        COP

        Side straddle hop x20

        Front straddle hop x20

        3rd grade exercise x10

        Willy Mays Hayes x10

        Windmills x10

        Arm circles forward x10

        Arm circles backward x10

        Moroccan night club x10

        Imperial Walkers x10

        The Thang

        In preparation for Iron Pax 2019, we did a modified version of the 2018, week 3 workout.

        Rocks not blocks – 30 min.

        15-Burpee Rock Jump Over (BRJO)

        25-Hand Release Merkins

        10 yard out and back Broad Jump

        14-BRJO

        25-Goblet Squat

        10 yard out and back Broad Jump

        13-BRJO

        25-Leg Raises with coupon extended

        10 yard out and back Broad Jump

        12-BRJO

        25-Hand Release Merkins

        10 yard out and back Broad Jump

        11-BRJO

        25-Goblet Squat

        10 yard out and back Broad Jump

        10-BRJO

        25-Leg raises with coupon extended

        …

        Mary

        Freddie Mercury x20

        Pickle pointers x20

        Hold plank until time.

        COT

        Everything is better with a minyan. 

        Moleskin

        She Shed putting in the most reps by getting down to 8 BRJOs. Our Cow Bell transplant from Knoxville has taken on the new moniker, More Cow Bell.

        News

        Blind Side VQ on Thursday, 8/22 at Hill City.

        Recent Backblasts

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          Oh, what a plank-tacular morning

          QIC: Sunshine

          Date: 6/18/2019

          PAX: Skitch, Early Bird, WuzntMe, Blindside, Whittler, Prosciutto, Goose, Red Tees, Moneyball, Laces Out, Back Pew, Steam Engine, Ringwald

          AO: Hill City

          Conditions

          Wet and humid in the mid-70s.

          COP

          Side straddle hop x20

          Shadow jump rope x30

          Willy Mays Hayes x10

          3rd grade exercise x10

          Arm circles forward x15

          Arm circles backward x15

          Cross arm circles x10 (each side)

          Moroccan night club x10

          Windmills x15

          The Thang

          Working the core with a smorgasbord of planks.

          Plank jack>Jog up the hill, jog down>

          Half-burpee>Jog up the hill, jog down>

          Donkey kicks>Jog up the hill, jog down>

          Plank butt kick>Jog up the hill, jog down>

          Plank window washer>Jog up the hill, jog down>

          Mountain climbers>Jog up the hill, jog down>

          Peter Parkers>Jog up the hill, jog down>

          Mary

          Pickle pointers x20

          Dying cockroach x20

          Heel touches x20

          COT

          Pay attention to what makes you happy, and it will likely involve being around others in a community. Internet communities are no replacement.

          Moleskin

          Once again, Hill City is the place to be when rain is forecasted. Except for the excessive sweat, every PAX stayed dry.

          News

          July 4 Convergence coming up; as is the Fallen Five Ruck. Prosciutto also has a volunteer opportunity for anyone handy.

          Recent Backblasts

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            Always climbing

            QIC: Sunshine

            Date: 05/02/2019

            PAX: Dirk, Sunburn, Ringwald, Sidekick, Free Candy, Jabooti, Back Pew, Peanuts, Goose, The Count, V2, Skitch, Iron Butt, Money Ball, Laces Out, Blind side

            AO: Hill City

            Conditions

            Brace yourselves, summer is coming… a humid mid-60s with clear skies.

            COP

            Warmup at the Great Hall

            • Side Straddle Hop x20 in cadence
            • Cotton pickers x10 in cadence
            • Willy Mays Hays x10 in cadence
            • Mountain climbers x 10 in cadence
            • Alternating shoulder taps x 10 in cadence
            • Windmill x 15 in cadence
            • Little baby arm circles – forward x10 in cadence
            • Little baby arm circles – backwards x10 in cadence
            • Seal claps x10 in cadence
            • Moroccan night club x 10 in cadence

            Mosey down the river, with a squats stop.

            The Thang

            Once we reached the big-steps, the fun began.

            Climb-Descend-Climb

            • On big steps, 3 incline merkins, then shuffle in plank position, then move up, reversing direction each time
            • At top, reverse for decline merkins
            • Come back up to the top doing same with dips

            Mt. Moriama suicide sprints

            Everybody loves suicide sprints, so why not do them uphill as well? A walking rest was provided.

            COT

            On a long climb up, sometimes a down climb is required before you can go up again.

            Moleskin

            Hopeful for a speedy recovery to Roadhouse. Man of the day is Money Ball, on whom the Golden Glove was bestowed.

            Recent Backblasts

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              Spring Training Rounders

              QIC: Sunshine
              Date: 03/19/2019
              PAX: Skitch, Wort, Sidekick, Roadhouse, Iron Butt, Goose, She Shed, Threeskin, Hobo, Jabooti
              AO: Hill City

              Conditions

              Cold and dry at 36 degrees.

              The Disclaimer

              COP

              Great Hall

              • Side Straddle Hop x20 in cadence
              • Air Jump rope x20 in cadence
              • Little baby arm circles x15 in cadence
              • Cross body arm circles x10 in cadence x2
              • Willie Mays Hays x10
              • Cotton pickers x10
              • Plank x10 in cadence
              • Shoulder taps x10 in cadence
              • Mountain climbers x20 in cadence
              • Side straddle hops x15 in cadence

              The Thang

              Spring Training Rounders (Coolidge Park grass):

              3 groups (1st, 2nd, 3rd, nobody at home); 9 exercises starting at three reps, accumulating by 3 for nine rounds, doing every exercise three times at 1st, 2nd, and 3rd, with a run between bases (and 3rd all the way to 1st).

              • 3  – burpees
              • 6 – squats
              • 9 – merkins
              • 12 – jump squats
              • 15 – pike merkins
              • 18 – forward lunges
              • 21 – American hammer
              • 24 – flutter kicks
              • 27 – LBCs

              Double header!
               

              COT

              (Adapted from source)

              Focus on the positive.

              Most of us have a natural inclination to focus on others’ criticism of us, rather than their praise. Criticism has more impact than praise. It hits harder, digs deeper, and lasts longer in our minds and hearts.

              However, we can overcome this inclination by conditioning ourselves to take praise more personally than criticism. The next time someone compliments you or your work, don’t downplay or shrug off what they say; let it sink in. Believe what they say and express your appreciation to them for acknowledging your awesomeness. Challenge yourself to simply say “Thank you!” whenever you receive praise.

              Inversely, when someone criticizes you, either view it as an extension of that person’s own insecurity (if given maliciously) or acknowledge it and view it as an opportunity for potential improvement (if given constructively).

              Moleskin

              This workout featured the return of Wort. After an extended absence, he still kicked ass even if he needed a few extra breathers. Running between bases was our rest, which Hobo certainly appreciated during his 10-count.

              News

              3/30 convergence – Ooltewah, Veterans Memorial Park. 0700

              Posted on

              Ring around the Hill City

              QIC: Sunshine
              Date: 01/15/2019
              PAX: Back Pew, Candu, Care Bear, Cowbell, Dirk, Goose, Hobo, Iron Butt, Laces Out, Moondance, Pink Panther, Ringwald, Roadhouse, Skitch, Sidekick, Threeskin, VSquared, Venus
              AO: Hill City

              Conditions

              Cloudy, low 30s temp.

              The Disclaimer

              Given.

              COP

              On the grass near the blue rhino

                • Side Straddle Hop x20 in cadence
                • Cotton pickers x10 in cadence
                • Willie Mays Hayes x10 in cadence
                • Windmill x 10 in cadence
                • Little baby arm circles – forward x10 in cadence
                • Little baby arm circles – backwards x10 in cadence
                • Seal claps x10 in cadence
              • Chinooks x 10 in cadence

              The Thang

              Coolidge-Renaissance Circuit
              Alligator merkins – 20 yards (path under Walnut St Bridge)
              Reverse (Canderkins) merkins x10 (bars behind stage)
              Wide leg lunges  (between lights on path after Great Hall)
              Dips x 20 (concrete circle in Renaissance)
              Incline merkin x10/decline merkin x 10 (steps up to bridge to nowhere)
              Uphill skip (path up to Mt Moriama)
              Bernie Sanders (up Mt Moriama)
              Box jumps (up the water steps)
              Bear crawl (up Boob Hill)
              Calf raises x 15 (on River St at Great Hall)
              Saddle up (climb a statue by the fountain)
              Side Straddle Hop x20 (around the fountain)
              Reverse lunges – 20 yards (path under Walnut St Bridge)
              Plank shoulder taps x20 (path under Walnut St Bridge)
              Mary

                • Captain Thor (1 big boy/4 American hammers) 10:40
                • Flutter Kicks x12
                • Low Pickle Pounders x15
              • Boat-Canoe until time

              COT

              The willingness to sacrifice is the prelude to freedom.

              Moleskin

              Another strong turnout for Hill City. Every man kept up with a difficult circuit, modifying if necessary. Unfortunately, there were no sleds for heading down Boob Hill and a mosey had to suffice.

              News

              Gameday on Saturday the 19th.
               

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              Accumulator

              QIC: Sunshine
              Date: 11/13/2018
              PAX: Candu, Fabio, Fissure, Prosciutto, Ringwald, Sidekick, Snookie, Sunshine, The Count, VSquared, Whittler
              AO: Hill City

              Conditions

              Mid-40s and light rain throughout.

              The Disclaimer

              This is F3. I am not a professional, you are here on your own accord. We will push hard, but know your limits. Modify is necessary. If you get hurt, we will help you to your car.

              COP

              Mosey over to the Great Hall

              • Side Straddle Hop x20 in cadence
              • Air Jump rope x20 in cadence
              • Air Jump rope one foot x20 in cadence
              • High knees x10 in cadence
              • Mountain climbers x20 in cadence
              • Burpees x10 OYO

              The Thang

              Mosey (jog/high knees/ass kickers/karaoke) – loop around Renaissance
              Lunges on the water path (first forward lunges, then backward lunges)
              Mosey to the stage at Coolidge.
              Accumulator

              • Side straddle hop (30 seconds) – 10 count
              • Side straddle hop (30 seconds) – Merkins (30 seconds) – 10 count
              • Side straddle hop (30 seconds) – Merkins (30 seconds) – Box jumps (30 seconds) – 10 count
              • Side straddle hop (30 seconds) – Merkins (30 seconds) – Box jumps (30 seconds) – American hammers (30 seconds) – 10 count
              • Side straddle hop (30 seconds) – Merkins (30 seconds) – Box jumps (30 seconds) – American hammers (30 seconds) – low plank (30 seconds) – 10 count
              • Side straddle hop (30 seconds) – Merkins (30 seconds) – Jump squats (30 seconds) – American hammers (30 seconds) – 10 count
              • Side straddle hop (30 seconds) – Merkins (30 seconds) – Jump squats (30 seconds) – 10 count
              • Side straddle hop (30 seconds) – Merkins (30 seconds) – 10 count
              • Side straddle hop (30 seconds) – 10 count

              Mary

              • Flutter kicks
              • Box cutters
              • Pickle pounders

              COT

              Being motivated and disciplined to the task at hand is always a challenge. I appreciate what F3 provides to motivate throughout the day.

              Moleskin

              Shoutout to Snooki for keeping time when my smart gloves were not so smart.

              News

              Cleveland Convergence is coming up this Saturday.
               
               

              Posted on

              West Coast Jab-Cross

              QIC: Sunshine
              Date: 09/27/2018
              PAX: Candu, Care Bear, Deep End, Early Bird, Fabio, Fissure, Flemish, Goose, Kit Kat, Moondance, Ringwald, Sundance, Two By, Whittler, VSquared
              AO: Hill City

              Conditions

              Rainy, soggy, low-70s temp.

              The Disclaimer

              This is F3. I am not a professional, you are here on your own accord. We will push hard, but know your limits. Modify is necessary. If you get hurt, we will help you to your car.

              COP

              • Side Straddle Hop x15 in cadence
              • Little baby arm circles x15 in cadence
              • Cross body arm circles x10 in cadence x2
              • Willie Mays Hays x16
              • Merkins x10 in cadence
              • Mountain climbers x20 in cadence
              • Bicycle kicks x20 in cadence
              • Imperial walkers x15 in cadence
              • Side straddle hops x15 in cadence

              The Thang

              Mosey from the Great Hall to the Hill in Renaissance Park going along the river. High knees, ass kickers, and karaoke mixed in to get the legs loose.
              At the Hill, PAX partnered up with someone of similar height:

              • Partner 1 – Jab-Cross x25; Partner 2 – Dodge punches
              • Partner 2 – Dash to the top of the Hill; Partner 1 – Burpees/Bench Dips/Jump Squat/LBCs/American Hammers while Partner 2 dashes
              • Partner 1 and Partner 2 trade off for five rounds

              Mosey down to the River, grab a rock:

              • Partner 1-Partner 2 stand back to back passing the rock back and forth

              Mosey to the Blue Rhino, high knees, ass kickers, and karaoke mixed in.

              Mary

              • Superman overhead press x20 in cadence
              • Pickle pounders x15 in cadence

              COT

              The core tenant of Reform Judaism is tikun olam — healing the world. We do that through mitzvot, or good deeds, the highest of which is saving a life. While we may not be directly saving lives, F3 gives us the opportunity to help PAX overcome what is holding their lives back, and allows us to enhance our impact when volunteering and engaging in community service which indirectly work to save lives. Recognize the importance of what you do everyday.
               

              Moleskin

              Each round on the Hill was a bit slower than the previous, except for V-Squared who used a box top to sled down. 

              News

              Convergence on 10/13.