THE SCENE
Hill City
45 degrees and pleasant
WARM-UP
SSH IC x 25
Rockette IC x 15
Cherry picker IC x 15
* Mosey to Coolidge Park *
Along the way, the PAX were accosted by at least two Cujos. Undeterred, we proceeded to our destination by way of Cherokee Boulevard, where a friendly Sad Clown, at the sight of our Shovel Flag, proffered a hearty salutation made famous by the 2004 movie Team America: World Police. With lifted spirits and renewed patriotism, we arrived to find a friendly beaver keeping the ground warm for us. The beaver promptly left, which was probably for the best since Angus and Prosciutto eagerly discussed which creatures hunt beavers. (I’ll leave the answer to you, Dear Reader.)
Dip Squat Medley, verse 1
15 tempo dips on Q’s command
10-second rest
15 dips OYO
35 squats
10 tempo dips on Q’s command
10-second rest
10 dips OYO
35 squats
5 tempo dips on Q’s command
10-second rest
5 dips OYO
30 squats
* Mosey back to Love Shack *
Dip Squat Medley, verse 2
15 tempo dips on Q’s command
10 tempo dips on Q’s command
5 tempo dips on Q’s command
Squats IC x 30
5 dips / 5-second rest
RINSE and REPEAT x 6 (7 rounds total)
Squats IC x 20
Modified Ring of Fire (NOW WITH LUNGES!)
While rest of PAX engage in a wall sit, one HIM lunges around Love Shack with perfect form. ENDEX when all PAX have lunged.
6MOM
Hello, Dolly! IC x 25
Flutterkick IC x 25
Boat/Canoe led by Angus
Side Crunch IC x 15 (each side)
Ratchet Shoulder Blaster to end
COT
Saturday’s workout will be led by Angus at White Oak Park (not our usual location). Spread the word.
BOM
Kindness, from God and fellow men, is a powerful thing. YHC was recently blessed by unexpected kindness and aspires to do the same for others.
Non-Fat Tuesday
The Scene: a bit gloomy/overcast with a few pending light showers, perfect temps (upper 40’s, low 50’s) as YHC cannot recall breaking a heavy sweat; great pre-Q discussion with FNG to help orient him to the program and learn more about our new brother!
Warm-up & disclaimer issued for FNG; extra emphasis on go at your own rate and modify where necessary (I think YHC mentioned it twice).
Warm-up lap around Mt Madoriyama & Agrokrag
SSH x 28
IW x 15
SSH x 20
30 second high-plank, 15 second side plank, 15 second other side
Slow-Tempo Merkins x 12
The Thang
Light Pole BLIMPS: (Lunge walk to each pole)
LP1 – 5 Burpees
LP2 – 10 Lunges to next pole
LP3 – 15 Iron Crosses
LP4 – 20 Merkins
LP5 – 25 Plank Jax
LP6 – 30 Squats
Mosey to Mt Madoriyama for a partner Dora
Pair off and complete the following without rest:
– 100 Carolina Dry Docks
– 200 Merkins, and
– 300 Flutter Kicks
PAX 1 completes exercises above (AMRAP) while partner PAX scales backwards up Mt Madoriyama and runs back down to relieve partner
With 11 minutes remaining, YHC had to go off script and issue an additional set of arm exercises:
10 decline merkins (De-Clerkins) on the hill
10 incline merkins ((In-Clerkins) on the hill
10 bench dips
Mosey to the “Love Shack” for the Mary:
LBC – 15 oyo
Rosalita – 15 oyo
BBSU – 15 oyo
Leg Lifts – 12 oyo
Crunchy Frog – 10 oyo
High Plank – 30 secs
Moon Gods x 2 reps – 5 oyo / leg
Parker Peters – 12 oyo
Pickle Pounders – 30 secs
Count-o-rama
Name-o-rama
COT –
1) Delta Deuce discussed how the men in F3 can support the local community and offer our time to kids in a nearby urban development to grow up with a presence of positive male role model through various sporting events/activities. he and his church have already begun this initiative and appears to be off to a great start! Looking to F3 to help support his church’s effort and that community further
2) Angus’ BIL as he undertakes a supporting role in the program that has helped him in his rehabilitation
-Prosciutto
The Rancor
Upon arrival, solicit Gus’ assistance in decorating the scene with CMU’s from his vehicle; readied and set them up for the looming beatdown
The scene: mid 50’s, humid from rainy overnight weather; would have to defer to Gus the resident environmental & weather scientist for a better explanation
Welcome/Disclaimer issued
Don’t remember much of the warm-up:
Warm-up lap with Angus, Gus and YHC for any late-commits (notably, Burner)..
– SSH x 12 IC
– IW x 12 IC
– Hillbillies x 12 IC
– Slow Tempo Merkins x 12 IC
– Squats x 10 OYO
– OH Press x 12 OYO
With CMU’s:
*All PAX perform following exercises while PAX 1 completes the Burpee Broadjump X7 out and back
PAX 2: Overhead press with coupon AMRAP
PAX 3: Squat with coupon AMRAP
PAX 4: Flutter kicks AMRAP
* Upon completion: P2 moves to BBJ, P3 to OH Press, P4 to Squat and P1 to Flutter kicks; rotate until finished with all stations
Indian Run around Mt Madoriyama and the Agrokrag
Move to pavillion for 3 rounds of:
– 5 Balls-To-The-Wall (BTTW) – some mumble chatter during this – Gus dropped a gem on us asking the pax if any of us knew how to get better at doing BTTW’s… Answer – do more BTTW’s, duh!!!! – Good on ya sir!
– 10 bench pull-ups
– 15 bench dips
rinse & repeat x 3
Bearcrawl merkins (11’s)
Feet on curb do 11 merkins
bear crawl 15 yards and do 10 merkins
bear crawl back for 9 merkins …. crawling back and forth until the merkins have run out
Audible to Gus for #RatchetShoulderBlaster
– 20 Thumbs up arm/shoulder raise OYO
– 20 Thumbs down arm/shoulder raise OYO
– 20 Overhead press OYO
– 20 Overhead cross OYO
– 20 Moroccan Night Clubs
Mary:
10 x Bay City Scissors (IC – 8 count)
Jackknifes
Rosalita’s
American Hammer
Hollywood
COT
Get Gross
Conditions
60 Degrees, Dry, and Perfectly Acceptable
Welcome and Disclaimer
The Thang
Four Pax take a capri lap and wait to see if Gus is going to show up.
COP at the base of Mt. Midoriyama
– SSH x 20
– Merkins (4 Count) x 15
– SSH x 20
– Squat x 20
– 1 Lap Mosey down to the field
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
GROSS
The beauty of this is you can crank it up or ratchet it down depending on what kind of pain you want to inflict. Pick 12 exercises, do 12 reps of each. 12×12=144 which is a Gross. Done for the first time by Barry Manolow and YHC to highlight the exercises we hate the most – all in one workout. Breeds fantastic mumble chatter.
Round 1
Diamond Merkin, Squat, LBC, Run to the top of the hill
Round 2
Merkin, Jump Squat, American Hammer, Run to the top of the hill
Round 3
Wide Merkin, Lunge, Big Boy Sit Up, Run to the top of the hill
Round 4
Archer Merkin, Jump Lunges, LBC, Run to the top of the hill
5 Burpees just for fun
Aborama
Countorama
Nameorama
Welcome to FNG Rob Davis aka “Walker”
BOM
Angus Out
Thursday Morning Lights
Conditions: Cold in the Hill City – 36°
Shovel Flag — Planted
Disclaimer — Delivered with enthusiasm
Warm-up: Little mosey with only 3 PAX (Burner was waiting for us when we returned to the Love Shack), SSH, Baby arm circles, upper back stretch, chest stretch
THE THANG
Nothing complicated today: Elevens w/ CMU coupons executed between distant light posts
10 CMU squats / 1 CMU burpee (overhead press instead of jump)
9 / 2
8 / 3
7 / 4
6 / 5
5 / 6
4 / 7
3 / 8
2 / 9
1 / 10
COT
YHC was worn out but energized by his Brothers.
BOM
Guidance & wisdom needed for decisions
MOLESKIN
Without any creative juices flowing, YHC decided to plan a slog fest without using any of the hills at AO Hill City. The PAX were up to the challenge and completed the task at 6:15 on the dot.
Bearmuda Triangle
Conditions
33 Degrees and wet ground
Welcome and Disclaimer
The Thang
Two Pax mosey
COP at the base of Mt. Midoriyama
– SSH x 20
– Merkins (4 Count) x 15
– SSH x 20
– Squat x 20
– 1 Lap Mosey down to the field
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
Bearmuda Triangle
Three markers – 20 – 30 yards apart in the shape of a triangle. PAX bear crawls to first marker and performs 5 burpees then bear crawls to second marker and performs another 5 burpees then bear crawl to third marker and do 5 burpees. Repeat for every exercise.
– Burpee x 5
– Squat x 10
– Merkin x 15
Mosey to Mt. Midoriyama
Lunges up the hill sprint down to the bottom perform 5 Jump Squats, repeat 5 times.
Aborama
Countorama
Nameorama
Prosciutto shared the concept of “The Nonzero day”
Read Here:
https://www.reddit.com/r/getdisciplined/comments/1q96b5/i_just_dont_care_about_myself/cdah4af/
BOM
Angus Out
Stop! “Ham”mer Time
Warmup
SSH, BAC for Babe Ruth’s bday (2/6/1895), Mountain Climbers, and Squats, all 20x IC.
Each PAX grab a coupon and mosey to the unforgiving hill
5x up and down – 5 clap merkins at the bottom
– Curls with coupon x 20
– Bent over rows with coupon x 20
– Squats with coupon x 20
Repeat the hill routine with clap merkins at bottom
back to coupon:
– Lion kings x 20
– Curls x 20
– Straight arm lift over head x 10
Circle up, hold Coupons out from our chest or does 45 degree press-ups while one PAX runs Mt Midoriyama – around the track to the top and then straight down.
Mosey down to the swamp
– Step-ups x 10/leg
– Box jumps x 15 to the top of the steps
– Lunge x 15/leg
– Squats x 15
– Calf-raises x 20
Mosey to pavillion for ab-o-rama
– Dying cockroach x 20 IC
– LBC x 20 IC
– V-sits x ??
– Hollywood Poses x 10 IC
– Count-o-rama
– Name-o-rama
BOM
Angus’ M, Gus’ travel, Double Deuce’s daughter
Groundhog Day Edition
Capri lap waiting on Gus around Agrocrag and Mt. Madoriyama
Weak sauce Disclaimer and Warmup:
– 10 Burpees
– SSH x 15 IC
– 9 Burpees OYO
– SSH x 15 IC
– 8 Burpees OYO
– IW x 15 IC
– 7 Merkins OYO
– IW x 12 IC
– 6 Merkins OYO
– IW x 12 IC
– 5 Merkins OYO
The Thang:
Chalked out a 4-round partner circuit on the sidewalk to reduce the wasted time looking to the weinke for answers. For this circuit, the partner will take a lap around the agrocrag (wedge hill) while the other half of the partnership stays stationary and completes the first round. When running partner returns, they switch. Complete all 4 rounds without rest.
Round 1: Standard Plank
Round 2: Plank Jacks AMRAP
Round 3: Mtn Climbers AMRAP
Round 4: 1-Arm Planks – switch arms every 10-15 seconds
Perform Wall of Fire: (3 Rounds)
All pax line up on a wall performing a persistent wall sit while waiting for one of the pax to backwards run up the wedge hill. When PAX1 returns down the hill, the next PAX (PAX2) on the wall runs the hill, while PAX1 completes the 3 following exercises:
Round 1:
– Merkins x 10
– BBSU x 10
– Squat x 10
Round 2:
– Bench Dips x 15
– Prisoner Squats x 15
– Mountain Climbers x 15 (3 count)
Round 3:
– CDD x 15
– Slow Tempo Squats x 15 (3 count)
– Shoulder Taps x 15 (3 count)
4 & 1/2 Minute Abs:
– V-Ups x 20 (single count)
– Freddie Mercuries x 15 IC
– Flutter kicks x 15 IC
– Side crunch (aka Hollywood pose) x 15 (single count)
– LBC x 20 (single count)
With one minute left, we did some table pull-ups AMRAP
COT:
Gus’ Mom’s weekend travel, Angus’ M health, YHC niece surgery
BOM:
Discussion on the commitment that comes from our core group of guys. I continue to be encouraged at the accountability and am thankful each and every day for their service to others and positive attitude.
AYE!
The Banzai Bear Crawl
Conditions
40 Degrees aka Shorts Weather
Welcome and Disclaimer
The Thang
Four faithful pax kick start straight into a mosey
COP at the base of Mt. Midoriyama
– SSH x 20
– Merkins (4 Count) x 15
– SSH x 20
– Squat x 20
– 1 Lap Mosey around Mt. Midoriyama and the Aggro Crag
– SSH x 20
– LAC x 15 (forwards / backwards)
– SSH x 20
– Burpees OYO x 10
– 1 Lap Mosey around Mt. Midoriyama and the Aggro Crag end at the base of the big steps
Rocky BLIMPS
This exercise requires steps or step ups can be utilized in place.
Standard BLIMPS but executing each aspect of the BLIMPS after ascending a full flight of steps. In the case of the PAX present do big step box jumps.
– Burpees x 5
– Lunges x 10
– Imperial Walkers x 15
– Merkins x 20
– Plank Jacks x 25
– Squats x 30
YHC issued a challenge to jump with a quiet landing. PAX impressed YHC with ninja like movements up the big steps.
1 Lap Mosey around Mt. Midoriyama and the Aggro Crag, end at the base of Mt. Midoriyama
YHC instructed the PAX to gather at the base of Mt. Midoriyama and abruptly face the river. MUMBLE came in droves as YHC proceeded to unwrap the great mystery of the gloom.
The Banzai Bear Crawl
This is a true celebration of the gloom as the Pax perform a Backwards Uphill Bear Crawl. Named for the gnarly contortion that each Pax ends up in as they attempt to summit a long and steep incline while executing the standard bear crawl in reverse. Also characterized by the gnashing of teeth cries that are expelled from the men as they struggle to overcome what YHC has so joyfully subjected them to.
After the Pax made it all the way to the peak of Mt. Midoriyama they basked in the glory of the Hill City Skyline. It is a well earned site to behold.
1 Lap Mosey around Mt. Midoriyama and the Aggro Crag, head back to the shovel flag.
Aborama
Countorama
Nameorama
BOM
Keeping Burner’s friend and Prosciutto’s niece in our thoughts and prayers.
Proud to see this group of men work hard and continue to get better. We are continually pushing the rock up the hill and while it might not get any easier the view sure does improve.
Angus Out
“Is Everybody Wearing Running Shoes?”
As a general rule, YHC does not like to surprise the PAX with exercises for which they might not be prepared or equipped. But as is the case for all general rules, there are exceptions. Driving to the Hill City AO, I was feeling froggy and knew it might be time for an Omaha. When I pulled up to see three steely-eyed veterans waiting on me, the Weinke stayed in the car.
Conditions: Cool and partly cloudy – 49°
Shovel Flag — Planted
Disclaimer — Delivered with enthusiasm
Warm-up: Knee-and-ankle rotation, which elicited some giggles from the PAX.
With our joints sufficiently lubricated, the PAX set off to execute the Merkin Mile. This took us to roughly the halfway point of the Walnut Street Pedestrian Bridge.
Front lunges / Side lunges / Power skips to the end of the Bridge, where the PAX executed an impromptu 6MOM on the southern shore of the Tennessee River
Three-block loop around some overpriced condos, then up a hill back to the Bridge
Power walk headed due north toward the AO while banging out a Ratchet Shoulder Blaster (for the ladies) / Run to end of the Bridge
Powered through some squats IC on the street corner, then returned to the Shovel Flag
With approximately 8 minutes remaining, we broke out the CMU coupons to get a good burn.
Bent-over row
45° front press
Bench press
– Normal 20, narrow 20
– Normal 15, narrow 15
– Normal 10, narrow 10
– Normal 5, narrow 5
20 CMU merkins
Shoulder blaster to close
COT
Continued prayers for Steam Engine’s travels and the Laces Out’s son
BOM
I Am Third.
MOLESKIN
I am constantly encouraged by the men of F3 Chatt. Attitude and effort are always there. I’m not sure they enjoyed running 2.5 miles this morning, but sometimes they need a surprise.