• When: 2020-03-10
  • QIC: Moneypenny
  • The PAX: Toothpick, Fire Daddy, Splinter, Bud, Vanilla, Toe Tag, Hot Rod, Flipper, Funnel Cake, Moneypenny

Little Bit of Hill Work

Conditions: 59, overcast, dry (for a change)

The Roost has been on a mini-crusade this month to boost attendance and the efforts paid off this morning.  For the first time in maybe ever the Roost tied for the lead in attendance this morning.  F3 is always more enjoyable when you have double digit number of pax in attendance.  So keep posting boys.

The Thang: 

Run down to the plaza in front of the gym entrance with Miley Cyrus pumping through Alexa.

  • SSH x 10 IC
  • Windmill x 10 IC
  • LAC X 10 IC each way

Mosey to the parking lot for a good old fashioned Parking Line Merkin Crawl.  Pick a parking lot line to start on…do one merkin and bear crawl to the next line…2 merkins and bear crawl…all the way until you work up to 10 merkins.  Looks easy on paper but it’s a killer.

Run to the top of Suicide Hill.  Miley has now given way to Katy Perry and Nicki Minaj.  YHC took music requests from the pax last night.  Bud’s sorry suggestions notwithstanding the only request came from Funnelcake and he wanted some Miley.  So Miley he got.  Along with every other song that my daughters had ever put on my phone.  A little Taylor Swift, Lizzo, and Drake never hurt anyone.  Truth be told I could tell the pax secretly loved this playlist.

At the top of the hill a disclaimer was given that pax had free choice to pick and choose how they want to approach this next portion of the workout.  Many of the pax have Smokey Mtn Relay or Ville 2 Ville coming up so the idea was to get in some major hill work today.  But for those not training for hills an alternate route was provided.  Blocks were used for the exercises.  The suggested workout looked like this…

  • OH Press x 25
  • Run to the very bottom of the hill
  • Squats x 25
  • Run to the very bottom of the hill
  • Curls x 25
  • Run to the very bottom of the hill
  • Chest Press x 25
  • Run to the very bottom of the hill
  • American Hammer x 25 (double count)
  • Run to the very bottom of the hill
  • Decline Merkins
  • Run to the very bottom of the hill
  • LBC w/ Block
  • Run to the very bottom of the hill

Back to the shovel flag for Mary

  • Ab circuit: hold 6″, spread em, back together, flutter kick x 15 IC, 45 degrees, spread em, back together, Freddie Mercury x 15 IC, 45 degrees, flutter kick x 15 IC, hold 6″ for 10 count
  • Front, Back, Go (in honor of Creole who set his alarm for 4:30 PM)



“How To Get That Full Life” – a great reminder to think of God in all we do and every decision we make.  Honor him in all aspects of our life.  And just enjoy every day.  We all of our struggles both at work and at home.  When you are in the middle of those struggles do your best to think of the example he set for us and use that to help refocus.  We only get one chance to make today a great day.  Go do it.

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