Hill City – Page 4 – F3 Chattanooga

December 19, 2019

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

December 6, 2019

What The Hill

QIC: Fissure

Date: 12/05/2019

PAX: Doghouse, Oil Can, Sunshine, Blindside, Bullpen, Dirk, Moses, Sinai, Moneyball, Flemish, Hobo, Skitch, Ringwald, Candu, Pink Panther (Respect), More Kowbell

AO: Hill City

Conditions

40ish and dry

COP

Mosey to Coolidge stage instead of the Great Hall because they had a sweet Christmas tree to light our COP
SSH x 21 IC (first 5 called cadence and went silent for the rest)
We failed to end at the same time so 10 burpees OYO
Fwd fold x 10 IC
SSH x 21, another try at the silent count didn’t end well
10 burpees OYO
Imperial Walkers x 10 IC
SSH x 21, last shot at it didn’t end well but no burpees, onward to boob hill we went

The Thang

Remix of a workout we did Nov 2018:
We circled the light pull at the corner of Boob Hill closest to Mount Midoriyama

Round 1: 5 Burpees, 20 merkins OYO, 20 Squats (IC), lunge walk down the sidewalk at the base of the hill then (after the pax were all lined up facing the bulge) sprint to the summit and back down to starting light

Round 2: 6 Burpees, 22 merkins OYO, 22 Squats (IC), sub in Bearcrawl for lunge walking and sprint again and back to start

Round 3: 7 Burpees, 24 merkins OYO, 24 Squats (IC), sub in duck walk for bearcrawl and sprint up again and back to start

Round 4: This time we faced the hill from the starting light and sprinted up and down to the opposite corner then 8 Burpees, 13 merkins OYO and sprint back up and over the hill

Round 5: 8 burpees, 13 merkins OYO, sprint back up and over hill to opposite corner

Round 6: 8 burpees, 13 squats IC, sprint back up and over hill to light

Round 7: 8 burpees, 13 squats IC, SSH x 21 with silent counting again, we SUCCESSFULLY STOPPED TOGETHER. Our reward was a last sprint up and over the hill to opposite corner.

Mosey back to the flag and done

COT

Find time today to do one thing outside your comfort zone; something positive like encouraging someone who isn’t the easiest to encourage or that sales call you don’t want to make. Push yourself don’t hurt yourself doesn’t stop after the gloom!

Moleskin

Oil Can nearly bit it hard on the descent of boob hill but recovered athletically. He clearly works in professional sports

Hobo has one of the better “this is miserable” faces

News

Stay tuned for a North Georgia Saturday AO in the works for 2020. See Mayhem for details

No workout Christmas day

New Years Day convergence at Lions Den 0530

Recent Backblasts

November 28, 2019

Apocalypse? No, just Black & White Stripes and Hills in the City

QIC: John Doe

Date: 11/26/2019

PAX: Threeskin, Flemish, Ringwald, Pink Panther (R), Money Ball, FNG-Moses, Sunshine, Callahan (R), Coypu, FNG – Clink, Sherlock, Oil Can, Bullpen, Back Pew, Red Tees, Fissure, Hobo, Plunger, Lutefisk, Kowbell, Cyanide

AO: Hill City

Conditions

Cool 38 degrees, clear skies with the smell and sounds of downtown

COP

SSH – 20 IC, Forward Folds – 10 IC, Third Grade Exercises – 10 IC, Willie Mays Hays – 10 IC, LBAC – 10 IC, Rev LBAC – 10 IC, SSH – 20 IC, Mosey to the field

The Thang

Burpee Apocalypse – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (hold Al Gore waiting on the 6) then Mosey to Walking Bridge

Count off by 4 = 4 groups of 4 and 2 groups of 3

Front Row – Ladders (20yd, 40yd, 60yd, 80yd)

2nd Row – Dive Bombers while front row does ladders

3rd Row – Bonnie Blairs while front row does ladders

4th Row – Aquamans while front row does ladder

Hold Plank waiting on the 6….shift up in rows with the person doing ladders goes back to the 4th row. Rinse and repeat.

Note: We did this once all the way through and partially on the second (due to time) with the only modification being Fire Hydrants verses Aquamans in round 2

Mosey Back to start for Jackie Chan’s

Jackie Chan:

30 seconds each Exercise (in order). Rest 1 minute and repeat. Total of three Blocks. Exercises Included: Hammers, Leg Raises, LBC, Heel Touches, Crunchy Frogs, and 100s

COT

22 men strong with 2 FNGs. Talked about taking the next step when unsure. Related it towards cliff jumping. Can be intimidating and full of fear at first but once you take that step and jump, it can be invigorating. Challenged everyone to take that first step whether it be in a new career, a tough conversation with a friend or family member, or in approaching that difficult client.

Moleskin

@Threeskin wore his referee jersey to make sure the Q was staying within the rules of engagement for what’s considered to be an appropriate F3 workout. #wherewasthewhistle?

News

Thanksgiving Day Convergence at #HillCity – lead by @Iron But and @ Skitch

Recent Backblasts

November 19, 2019

Climb the Mountain…Using your arms

QIC: Sidekick

Date: 11/19/2019

PAX: Callahan (R), Hanson, Ramos, Skitch, Sunshine, Sherlock, Money ball, Ringwald, Flemish, FNG-Oil Can, Uncle Fester, Bullpen, Back Pew

AO: Hill City

Conditions

44 degrees and pleasant

COP

I was driving so i am not sure what they did. Boo on me

The Thang

Climb the Mountain…With your legs

Pair off into partners

Partner 1 moves to the bottom of the “stairs”

Box Jump up the entire set of stairs.

Partner 2 completes a cycle of 10 Mercans and 10 Big Boi Sit ups on the path waiting for Partner 1 to finish

Once complete, Partner 1 assumes the Mercans and Big Bois

partner 2 bear crawls half way up Mt. Madoriyama, runs the rest of the way up, then back down.

Flap Jack the starting position and repeat

Mosey a short lap

Climb the Mountain… With your arms

Stay with your partner

partner 1 goes back down to the bottom of the stairs.

Start with 8 dips – Box Jump – 8 Ircans – Box Jump – 8 Dercans – Box Jump

Repeat this all the way up the stairs

Partner 2 on Mt. Madoriyama

Bear Crawl up 1/3 of the way – 10 Big Boi with head downhill – Bear crawl another 1/3 – 10 Mercans with head down hill – Run the last 1/3 – 10 SSH – Run down

meet up in the middle, Flap jack and repeat

Cool Down on the Mountain

Bernie half way up – 10 Mercans – Run the other half – 10 SSH – Run down

Mosey back to the flag

Mary

Dying Cockroach ICX12; Pretzel Crunch ICX10 each side; hello Dolly ICX12

Time

COT

Nothing like talking about dedication in the cold from a guy late to the Q. But stay after it guys, build the bonds, support one another

Moleskin

So the Q was late and felt really bad about. Proceeded to punish himself with a tough workout to teach himself a lesson. Then trying to retrieve my keys so I could get my phone, I knocked them into the suspension on the Honda. Of course they got hung up and didn’t fall to the ground. Hard to retrieve them while everybody waited on me. Morning not off to a good start. Thanks for picking me up guys

News

Battery 1 year anny on 11/23

Thanksgiving Day Beatwdown at 5:30 at Hill City. One hour brought to you by Skitch and IB

Recent Backblasts

November 14, 2019

DeepDish Doesn’t Do Hill City

QIC: WuzntMe

Date: 11/14/2019

PAX: Sinai, Kowbell, Ringwald, Uncle Fester, Red Tees, Sherlock, Candu, Deer Jack, Doghouse

AO: HillCity

Conditions

Chilly, but not too bad. Hunting gloves not needed.

COP

Mosey under the bridge
SSH IC x30
Forward Fold x10
SSH IC X25
Willie Mays Hayes x10
SSH IC X20
World’s Greatest Stretch x10, each side
SSH IC x15
Little Teapots x10 each side
SSH IC x10
Calf Stretch x30
~~SSH IC x5~~
Nope, 5 burpees on your own

The Thang

Mosey to the Blue Rhino – this serves as staging area.
5 burpees
10 lunges
15 LBCs
20 Merkins
25 squats
Run to Frazier ave and back
(x5)

Plank circle x 60

Mary –
Flutter Kicks x20 IC
Heel Touches x20 IC
Freddie Mercuries x20 IC
100s x10 IC
Time.

COT

This was a You vs You workout. You could go as fast or as slowly as you wanted. And if you only focused on yourself, you wouldn’t notice what the men around you were struggling or dealing with. You also wouldn’t notice who had come before you, or who was following in your footsteps. Take some time today and pay attention to someone else in your circle, and ask them how they’re doing. Maybe you have perspective on something that you can help them with. Maybe they’ve been there before you, and can offer advice to you.

It’s easy to get self-absorbed. But there are a lot of men traveling the same path you are, who either can help you, or need help from you. Be a brother.

Moleskin

DeerJack’s brother killed a hawk once, and also has been known to make a porcupine pot roast. This family is metal.

Red Tees had flashbacks to the mountain climbing routine we did back in June.

Uncle Fester and Doghouse set the pace.

News

Convergence at the BX on Saturday.
One year anny of Battery next Saturday.

Recent Backblasts

November 13, 2019

Three Year Anniversary with Goose on Q

QIC: Goose

Date: 11/12/2019

PAX: Goose, Moneyball, Deer Jack, Ringwald, John Doe, Skitch, Sunshine, The Count

AO: Hill City

Conditions: Cold and wet

COP:

SSH x 20

Forward Fold OYO

One leg quad stretch OYO

Third Grade Exercises x15

SSH x15

The Thang:

Mosey to Hills

Box jump up steps with 20 merkins at 4th every step> then jailbreak up Mt Mediorama> back down. x4

Adora: 300 squats. One partner squats while other partner Bernies up Mt. Mediorama.

Mosey to field by Rhino

4 jailbreaks across field

November 7, 2019

Everyone, get a rock

QIC: Sunshine

Date: 11/7/2019

PAX: Misfire, Callahan, Sherlock, Candu, Red Tees, Hobo, Doghouse, Dirk, Hansen, Cheech, Sidekick

AO: Hill City

Conditions

Perfect weather, with a dash of lawn care treatment smell.

COP

Warmup in the Great Hall:

Side straddle hop x20

Shadow jump rope x10

Shadow jump rope skip 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

The Thang

Coolidge Park Circle

Everyone gets a rock, travelling around the semi-circle while doing the following:

Kettlebell swings x20

Overhead press x20

Curls x20

Tricep extension x20

Upward row x20

Bent over row x20

Drop off rock, run the other semi-circle

Do Round 1 set:

Merkins x20

LBCs x20

Hand-clap merkins x20

Return to rock, reverse order of exercises

Drop off rock, run to other side of circle

Do Round 2 set:

Jump squats x20

LBCs x20

Lunges x20

Run it back with remaining time

COT

Go forth, but make sure your efforts match your mission:

“ … in life, like in business we each have limited resources: time, energy, talent and wealth. With every moment of our time, every decision about how we spend our energy, our talent and our money, we are making a statement about what really matters to us.

“You can talk all you want about having a clear purpose in your life, but ultimately this means nothing if you are not investing the resources you have in a way that is consistent with your purpose. If the decisions you make about where to invest your blood, sweat and tears are not consistent with the person you aspire to be, you’ll never become that person.” (Clayton M. Christensen, James Allworth, Karen Dillon, How Will You Measure Your Life? [NY: Harper Business, 2012], p. 67)

Moleskin

You only have yourself to blame for which rock you chose.

News

Three year anniversary coming up.

Recent Backblasts

October 31, 2019

Trick or Treat – DORAMRAP™ Style

QIC: Ringwald

Date: 10/31/2019

PAX: Backfire, Blindside, Countdown, Dirk, Hobo, Moneyball, More Kowbell, Red Tees, Sinai, Skitch, Uncle Fester

AO: Hill City

Conditions

The rain was cool, the air was hot and muggy, but not as hot as Skitch without his shirt on.

COP

In the middle of Coolidge Park

Batwings – 10 IC
Slow Arm Circles – 10 IC
Reverse Slow Arm Circles – 10 IC
Overhead Press – 10 IC
Cherry Pickers – 10 IC
Frankenstein’s Monster – 10 IC
SSH – 20 IC
Werewolf – 10 IC
Plank Jacks – 10 IC

The Thang

Mosey to the lighted path “down by the river.” I brought some dice to add some spice.

Stage 1 – DORAMRAP

Partner up.
One of the PAX rolls the dice. Based on the number, one partner does the exercise while the other partner runs to the end of the path and back. Rotate.
Repeat and rotate PAX to roll the dice. Time permitting.

2 – Burpees
3 – LBCs
4 – Goblet Squats
5 – Lunges
6 – Flutter Kicks
7 – Big Boy Situps
8 – Monkey Humpers
9 – Bench Press
10 – Bent Over Rows
11 – Merkins
12 – Burpees

Stage 2 – Trick or Treat

No partners. All PAX execute the following exercises and reps together at each lightpole. The number of lightpoles is determined by the roll of the dice.

1 Burpee
5 Merkins
10 Squats

20 Bent Over Rows just to get some back workout in

COT

While attending pre-marital counseling with Laces Out, I found out that I was a “fixer” -someone that already starts determining a solution before they have received all of the information. I learned that most times my SO would just want to vent to me, which was separate from asking for advice. I have a very hard time turning off my “fixer” mentality and just listen.

Be cognizant of others you interact with. They may want advice, or they may just want to be heard.

Moleskin

Lot’s of wet jokes, since we haven’t gotten to say any of them in a very long time at Hill City. Uncle Fester gave me pink eye – stay away from gloom horns kids.

Let it be known, heretofore a many fortnight that Ringwald doth trademark the term DORAMRAP. This shall come to pass as a partner exercise where one partner doth perform an exercise whilst the other partner doth travel about an undetermined distance, however the first partner hath no minimum requirement nor the team hath no maximum requirement, other than returning to one partner and rotating untilst finished.

News

Turkey Day Convergence – 11/28 – AO TBD
Launch of BX – 11/16 – Brainerd Baptist Church

Recent Backblasts

October 29, 2019

Royce Gracie Loves Art

QIC: WuzntMe

Date: 10/29/2019

PAX: Skitch, Hobo, Flemish, Ramos, Sherlock, Bullpen, MoneyBall, Milkman, Sunshine, Uncle Fester, Ringwald, Curfew

AO: All Dem Hills

Conditions

Dark. Pleasant.

COP

Mosey under the bridge.

20 SSH IC
30 forward fold IC
10 willie mays hayes IC
4 cellmates IC (merkin/peter/merkin/peter/burpee/hotsauce)
10 dive bombers OYO
10 shoulder taps IC
10 seal claps IC
20 SSH IC

The Thang

Mosey to the Bridge

High knees from Great Hall to first blue truss. (Note: this was more miserable than initially planned out.)
Separate PAX into groups of two for Indian run to Ice Cream Show.

5 diamond Merkins
10 merkins
15 bonnie blairs
20 squats all OYO as recovery
Plank – 60 second count off
Mosey across the not-glass bridge to the art museum cos these heathens need culture

11s -with stairs between platforms
top platform – 1 Royce Gracie
~stairs~
bottom platform – 10 dive bombers
~stairs~
keep going until 10 Royce Gracies and 1 dive bomber

Back in groups – Indian Run back to parking lot

~back at lot~ Ring of Fire x30, each direction.
100s x20 IC
Time.

COT

The missus and I celebrated 7 years of marriage over the weekend, and made the unusual choice to bring our kids with us for our weekend getaway to the NC mountains. I hadn’t seen much of my family this quarter due to work, and I just wanted to spend time with everyone as a cohesive group. It’s easy to work too much, and not be around as often as we’d like. As men, we’re responsible with providing. But never forget *why* you’re working- whether it be for your family, your wife, or to improve yourself so as to attract a partner. Work without purpose is toil – shoutout to Skitch for his prior eloquence on this topic.

Moleskin

Moneyball bailed before namearama. Must’ve been something I said.

Coffee with Ringwald, Ramos, Skitch, and Uncle Fester was excellent. Lots of new faces around Hill City – but some beasts among them.

News

BX convergence upcoming in November
Hacksaw shirts for sale.

Recent Backblasts

October 25, 2019

Dante’s Inferno Meets Jacob’s Ladder at Hill City

QIC: Lutefisk

Date: 10/24/2019

PAX: Red Tees, Callahan, Chicklets, Goose, Skitch, Doghouse, Hanson, Sherlock, Hobo, Sunshine, Uncle Fester, Curfew, Countdown, Threeskin

AO: Hill City

Conditions

Brisk morning but warmed up quickly… though the temperature stayed the same.

COP

Took an extended mosey around the circle before finishing up under Veteran’s bridge for a brief warm-up focused on shoulders and quads.

The Thang

Dante’s Inferno and Jacob’s Ladder
After the warm-up, we moseyed over to the stairs or “the pit.” Following the theme from Dante’s Inferno, we were given a guide through the 9 levels of the underworld, in the following order:

Level 1	10 Burpees
Level 2	20 Bonnie Blairs
Level 3	30 Leg Lifts
Level 4	40 Dips
Level 5	50 Box Jumps
Level 6	60 American Hammers
Level 7	70 Incline Merkins
Level 8	80 Mountain Climbers
Level 9	90 LBCs

Periodically during the exercises, the Q would yell out “Trumpet,” at which point every PAX stopped where they were and sprinted, jogged, or crawled up the mountain, before returning back to whatever level of the underworld they had left.

Once completing the descent, PAX had to take another lap up the mountain before beginning the Jacob’s Ladder portion of the workout, as well. Below was the progression of Jacob’s Ladder, which started at Level 9 and progressed up to Level 1.

Level 1	5 LBCs
Level 2	10 Mountain Climbers
Level 3	15 Incline Merkins
Level 4	20 American Hammers
Level 5	25 Box Jumps
Level 6	30 Dips
Level 7	35 Leg Lifts
Level 8	40 Bonnie Blairs
Level 9	45 Burpees

Few PAX made it all the way out before time was up, so a final trumpet call pulled everyone out of the pit and up into glory as we moseyed on back home to the parking lot.

COT

“Journey before destination.” What we do in the day-to-day is more important than the final destination. We often focus on the end goal rather than how we’re getting there. Make each and every day count.

Moleskin

Curfew showed up today in nothing but shorts and a t-shirt. One of our PAX offered a jacket and gloves but Curfew refused. Toughness award of the day was already won and we hadn’t even started.

Callahan claims he left a part of himself down in the pit and would return for it next week. Possible search party will be needed.

News

Threeskin took lead on announcements like a boss.