Tag: Sunshine

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

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Conditions

Ideal spring morning.

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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

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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

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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.

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Moleskin

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

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News

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Recent Backblasts

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

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Conditions

Wet and soggy.

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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

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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

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COT

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

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Moleskin

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

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News

CSAUP Tuff Muff on 2/22.

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Recent Backblasts

QIC: Sunshine

Date: 12/19/2019

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

AO: Hill City

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Conditions

Chilly, but dry at 28 degrees

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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

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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.

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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.

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Moleskin

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

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News

New Year’s Day convergence coming up .

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Recent Backblasts

QIC: Sunshine

Date: 11/7/2019

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

AO: Hill City

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Conditions

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

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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

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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

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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)

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Moleskin

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

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News

Three year anniversary coming up.

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Recent Backblasts

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

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Conditions

Wet and humid in the mid-70s.

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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

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COT

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

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Moleskin

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

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News

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

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Recent Backblasts

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

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Conditions

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

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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.

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COT

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

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Moleskin

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

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Recent Backblasts

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

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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).

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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.

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News

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

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.

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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

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COT

The willingness to sacrifice is the prelude to freedom.

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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.

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News

Gameday on Saturday the 19th.
 

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.

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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

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COT

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

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Moleskin

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

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News

Cleveland Convergence is coming up this Saturday.