Author: f3ohms

Today YHC and 7 other PAX marched onto the fields of Hill City. It was early and our bodies were tired, but the mind prevailed over the body and the workout was a success. Big shoutout to FNG (AKA Stairmaster) who showed true determination today! We would not have been able to finish the workout without FNG’s wife and his dog Charlie on the sidelines cheering us on.
 
CONDITIONS: 75 Degrees F, Overcast, and Humid
 
WARMUP: Loosened up the muscles with some light OYO stretching and then we began our mosey to The Main Stage in Coolidge Park.
 
THE THANG:
 
COP #1
– SSH x 10 IC
– Imperial Walkers x 10 IC
– SSH x 10 IC
– Squat x 10 IC
– SSH x 10 IC
– Moroccan Night Club x 10 IC
– Arm Circles x 10 IC
– Shoulder Press x 10 IC
– SSH x 20 IC
 
Circuit #1 (Paula Abdul AKA Stairway to Seven)
– Box Jump up 2 Stairs à Perform 7 Merkins
– Step back 1 Stair à Perform 7 Dips
– Box Jump up 2 Stairs à Perform 7 Merkins
– Step back 1 Stair à Perform 7 Dips
– REPEAT until you reach top
 
Circuit #2
– Run up The Hill
– Perform 7 Burpees
– Run up The Hill
– Perform 6 Burpees
– Repeat until you get down to 1 Burpee
 
MARY
15x LBC’s
15x flutter kicks
15x Freddie Mercury’s
15x Hollywood’s
15x American Hammers
15x Crunchy Frogs
 
 
COT: Countoff, Name-O-Rama, Shoutouts/Requests, Prayer
 
 
“F.E.A.R. – Face Everything And Rise”
 
 

Conditions: Clear Skies, 60 Deg F
This Thursday morning began with 6 PAX posting at Hill City. Delta and Prosciutto met up at the Italian’s residence for a little clown car car-pool action, but YHC needed the extra 15 minutes in the fartsack and ended up having to make the trek to Hill city on his own. YHC has been out of town on a little vacation and missed the past two posts…one of those posts happened to be Memorial Day so what better way to make up his absence on such a glorious day than to honor our heroes with a little MURPH action? FNG Rainman didn’t know what he was getting himself into, but he showed true courage and had himself one hell of a day (Excellent work Rainman).
 
Here’s what went down:
 
THE THANG:
The workout started with a little disclaimer and a short 0.5 mile mosey to The Walking Bridge via Manufacturers Blvd. and Frazier Ave. Upon, arrival at The Walking Bridge YHC instructed the PAX that we were going to be doing the Murph Challenge to honor our Veterans for Memorial Day.
 
Here’s a little summary of the Murph Challenge at Hill City:
 

• 0.5 Mile Mosey (Hold Plank until 6 arrives)
• Carolina Dry Docks / OYO x 25
• Merkins / OYO x 50
• Squats / OYO x 75
• 0.5 Mile Mosey (Hold Plank until 6 arrives)
• Carolina Dry Docks / OYO x 25
• Merkins / OYO x 50
• Squats / OYO x 75
• 0.5 Mile Mosey (Hold Plank until 6 arrives)
• Carolina Dry Docks / OYO x 25
• Merkins / OYO x 50
• Squats / OYO x 75
• 0.5 Mile Mosey (Hold Plank until 6 arrives)
• Carolina Dry Docks / OYO x 25
• Merkins / OYO x 50
• Squats / OYO x 75

 
TOTALS: 2 Miles, 100 x Carolina Dry Docks, 200 x Merkins, 300 x Squats
 
MARY
LBC’s / IC x 15
V-Ups / OYO x 15
Hello Dolly’s / IC x 15
Freddy Mercury’s / IC x 15
Pickle Pounders / IC x 15
 
COT – Countoff, Nameorama, Shoutouts/Requests, Prayer
 
Prayer Requests: Angus’s Family (they’re having a baby), Prosciutto’s friend (kidney dialysis, cancer), Laces Out’s Cousin (Cancer), Early Bird’s Mom (Laser Eye Surgery)
 
“Anything worth doing is worth over-doing”
 

Conditions: Overcast, 60 Deg F
This Tuesday morning began with 6 PAX posting at Hill City. The morning started with Delta and I heading to Prosciutto’s house for a little car pool action. When we arrived at the scheduled 5:10 AM, the thinly sliced Italian Ham was nowhere to be found. Delta and YHC waited for a good 45 seconds before deciding to leave the Fartsacker behind. Prosciutto texted the group message saying he fell back asleep because of the thunder storms when clearly he was just scared of the thunder storm workout yours truly was about to deliver. The entire morning had been rainy (I imagine the Good Man Upstairs was crying due to Prosciutto’s decision to Fartsack) but the Good Lord decided to dry the skies just as we arrived at the AO.
Anyway, enough shade throwing…here’s what went down:
 
THE THANG:
The workout started with a little disclaimer and a short mosey to The Great Hall. Upon, arrival at The Great Hall YHC instructed the PAX that we were going to be doing the Bearcrawl Ring of Fire. Very similar to the typical ring of fire, but instead of jogging around the circle you bearcrawl. PAX 1 calls out an exercise and then proceeds to Bear Crawl around the circle of PAX while everyone performs the workout that was called out. You continue to go around the circle until all PAX have completed 3 Bear Crawl trips.
When we were feeling nice and warm we took a little mosey to Mt. Midoriyama’s little cousin next door. This is where the real action took place.
 
Circuit #1
(Jacob’s Ladder)
This exercise starts out with PAX getting in a line at the bottom of the hill. All PAX run to the top of the hill where 1 Burpee is performed, then run back down the hill. Repeat this process adding 1 Burpee at the top, and continue to repeat until 7 total Burpees are complete.
7 Burpees doesn’t sound like much (well actually its 28 total Burpees) but adding that to 7 times up and down the hill really makes things much more complicated.
 
Circuit #2
(The Merkin Ladder)
Find a launch point and target point to duck waddle to while simultaneously holding a rock (Each PAX grabbed their own rock but YHC told everyone to swap rocks with a fellow PAX just to ensure no lightweight pebbles were picked up). Start with 1 Merkin. Duck Waddle to target point and back to launch point. 2 Merkins. Waddle to target point and back to launch point. 3 Merkins. Continue increasing Merkin count up to 10 total Merkins for a total of 55 Merkins.
When everyone was done climbing the Merkin Ladder, YHC instructed the PAX to bring their rocks back to their rightful place. While walking to the Land of the Rocks, the PAX were told to perform Overhead Presses. Everyone seemed to pick up their pace a little bit after that command.
 
MARY
15x LBC’s
15x Flutter Kicks
15x Freddie Mercury’s
15x American Hammers
 
COT – Countoff, Nameorama, Shoutouts/Requests, Prayer
 
“ You can’t climb the Ladder of Success with your hands in your pocket ”
 

Conditions: Clear Skies, Fishy River Air, 70 Deg F, and 325% Humidity
 
This lovely Thursday morning began with 10 PAX…wait never mind…only 3, posting at Hill City. I am assuming that the majority of the crew couldn’t get out of the fartsack and most likely began their day by sitting on their back porch in the cool morning listening to birds,  sipping coffee and eating an organic/gluten-free/whole-wheat bagel with delicious spreads bought from some local farmers market. Totally just kidding, I am certain that everyone had a legitimate excuse to not wake up at 5:00 AM for an electrifying workout from YHC.
Anyway, enough rambling on…here’s what went down:
 
THE THANG:
The workout started with a little disclaimer and a short mosey to The Great Hall. Upon, arrival at The Great Hall YHC instructed the PAX to knock out 25 SSH’s IC to get the blood flowing before the real fun began.
 
COP #1
(Simon Saysssss BEARCRAWL)
This exercise starts out with PAX getting in a line and picking a point in the distance. In today’s case that point in the distance was a pillar under the bridge. Every PAX picked out a pillar about 15 yards away.
PAX #1 calls out an exercise and then Bear Crawls to that point in the distance and back to his starting point. While PAX #1 is Bear Crawling the rest of the crew performs the exercise that PAX #1 called out and they continue to do this exercise until PAX #1 gets back to his starting point. When PAX #1 gets back, PAX #2 calls out and exercise and begins his Bear Crawl while the others perform his exercise of choice. This rotation continues until all PAX have called out 2 exercises.
 
 
Circuit #1
(Charles Bronson)
50 SSH, 50 Merkins, 50 Pickle Pounders, 50 LBCs, & 50 Squat Jumps:
 
– Round 1: Start by completing 50 SSH’s, then perform 3 Pole SUICIDES
– Round 2: Start by completing 50 Merkins, then perform 3 Pole SUICIDES
– Round 3: Start by completing 50 Pickle Pounders, then perform 3 Pole SUICIDES
– Round 4: Start by completing 50 LBC’s, then perform 3 Pole SUICIDES
– Round 5: Start by completing 50 Squat Jumps, then perform 3 Pole SUICIDES
 
Circuit #2
The F3 Flag was being held prisoner by the sickly Angus in the trunk of his car. The punishment for an MIA Flag is Death by Burpees. In order to honor this penalty, YHC thought it necessary to do a little Burp Back Mountain repetitions up Mt. Midoriyama.
– PAX #1: Run up and down Mt. Midoriyama 2x
– All Other PAX: Perform Burpees until PAX #1 has finished his up/down travels of Mt. Midoriyama
– When PAX #1 is done, PAX #2 begins his journeys up Mt. Midoriyama while the other PAX are still doing burpees. This rotation continues until all PAX have scaled the Mountain.
 
 
MARY
15x LBC’s
15x flutter kicks
10x Freddie Mercury’s
10x Twists
 
COT – Countoff, Nameorama, Shoutouts/Requests, Prayer
 
If you’re reading this post then please take a moment to say a prayer for a good friend of one of our own “Prosciutto”. His friend has been fighting a long battle with kidney problems and has been on Kidney Dialysis for several years. He’s been waiting for 7 years to get a Kidney Transplant and within the next year this transplant was supposed to take place.
But more bad news hit as he was told by the doctors that he has a form of lymph node cancer and will not be able to have the Kidney Transplant for at least another 5 years. Guys, just take a moment a thank the Good Lord for how fortunate we are. This man is going through Kidney Dialysis and Cancer Treatments at the same time. I personally could NOT imagine going through what he has gone through.
Please just take a few minutes to pray, to ask the Lord to be with his family/friends and to lay his healing hand on this man’s life.
 
“ Strength and growth come only through continuous effort and struggle”
 
 

Today YHC and 8 other PAX marched onto the battlefield of Hill City, but today’s battle was to be fought 1/2 a mile down the road at the Walnut Street Bridge. So we began our day by stretching it out and taking a little mosey from Hill City to the Bridge. Here’s what went down:
 
CONDITIONS: 65 Degrees and Clear Skies
 
WARMUP: Stretching and a short 1/2 mile mosey to the Walnut Street Bridge
 
THE THANG:
 
COP#1
– 10x SSH IC
– 10x Imperial Walkers IC
– 10x SSH IC
– 10x Squats IC
– 10x SSH IC
– 10x Moroccan Night Clubs IC
– 10x Arm Circles IC
– 10x Shoulder Press IC
– 10x SSH
– 10x High Knees
– 10x Wide High Knees
– 10x SSH
 
After the first COP the PAX seemed to be a little tired of standing around so YHC decided to go for another little run. It takes both sides to build a bridge right? Of course it does, so lets see what the other side has to offer.
We trekked across the 1/2 mile bridge completing 10 Body Builders at the beginning, midpoint, and end of the bridge. When all PAX reached the other side of the bridge it was time for a 10 second countdown to lead us into Circuit #2 (Lazy Dora’s). YHC informed the PAX that Lazy Dora’s consisted of no running like the normal Dora 1-2-3….needless to say PAX were excited….oh boy were they wrong.
 
Circuit #1 – (Lazy Doras)

• Lazy Dora [ley-zee Dorh-uh]
• noun
• a deranged and despised relative of the Dora 1-2-3

100 Merkins

• Partner 1: 10 Merkins
• Partner 2: Hold Plank
• Continue Switching until 100 total Team Merkins are completed

200 LBC’s

• Partner 1: 20 LBC’s
• Partner 2: 6″ Leg Hold
• Continue switching until 200 total Team LBC’s are completed

300 Squats

• Partner 1: 25 Squats
• Partner 2: Squat Hold (Al Gore)
• Continue switching until 300 total Team Squats are completed

 
When all Teams were finished with their Lazy Dora’s all anyone could think about was getting back to the Love Shack for some water and Prayer. Buuuut we’re on the wrong side of the bridge…”y’all remember how we got to this side of the bridge? Well the only way to get back is the same way”.
So YHC instructed PAX to trek back across the 1/2 mile bridge and to make sure they got in their 10 reps of Burpees at the beginning, midpoint, and end of the bridge.
By the time all PAX made it back to the North Side, time was running low. So we moseyed our way back to the Love Shack for some COT.
 
COT – Countoff, Nameorama, Shoutouts/Requests, Prayer
 
“If it doesn’t challenge you then it won’t change you”
 

Today YHC and 8 other PAX marched onto the battlefield of Hill City with clear eyes and full hearts. It was early and the bodies were tired, but the mind prevailed over the body and the battle was won. There is absolutely no way we would’ve made it out of there alive without the return of Banjo (who this time did not revisit his dinner from the night before). Here’s what went down:
 
CONDITIONS: 60 Degrees and Overcast
 
WARMUP: Loosened up the muscles with some stretching and then started our mosey to the Great Hall
 
THE THANG:
 
COP#1
– 10x SSH IC
– 10x Imperial Walkers IC
– 10x SSH IC
– 10x Squats IC
– 10x SSH IC
– 10x Moroccan Night Clubs IC
– 10x Arm Circles IC
– 10x Shoulder Press IC
– 10x SSH
– 10x High Knees
– 10x Wide High Knees
– 10x SSH
 
Once we got our blood flowing in the first Circle of Pain, the PAX were begging for more…so their wish was YHC’s command. We started our mosey back to the Love Shack for COP Round #2.
 
COP#2 – (Circle Burp)
YHC instructed PAX to circle up and start chopping their feet. Starting with YHC and going around the circle each PAX, one by one, called out “down” and everyone hit the floor to do a burpee. Onc time around was just a tease so round and round we continue. The Circle Burp was completed when each PAX had called “down” 2x.
 
Circuit #1 – (B.O.M.B.S)
B:Bicep Curl x100, O:Overhead Press x100, M:Merkin x100, B:Bench Press x100, S:Squat x100
Pax #1 – Suicides, run from 1st pole and back then to the 2nd pole and back
Pax #2 – Perform BOMBS Exercises until partner returns
 
Not going to lie the BOMBS were brutal…but as an old wise man once told me, the only way to get in better shape is to simply do more exercises. I then asked Angus what time it was and being that he likes to keep the time to himself all he told me was “we’ve got time”. With that being said we made our way to Mt. Midoriyama.
 
Circuit #2
Bernie Sanders up Mt. Midoriyama and run forward back down. Ahhhh I definitely feel the Bern!! Sooo the only reasonable solution was to do it again.
 
MARY
– 20x LBC’s
– 15x Flutter Kicks
– 15x Freddie Mercury’s
– 10x Hollywoods (Each side)
 
COT – Countoff, Nameorama, Shoutouts/Requests, Prayer
 
“Remember that guy that gave up?…Neither does anyone else. The Giant in front of you will never be bigger than the God inside of you.”