Kings of the Hill

17 PAX posted for a record breaking morning at the Black Cat.

Jay-Z, Wapner, Shamu, Maestro, T-Bone – er, Toomah, Dasiy, IM, Popeye, Piper, Pew Pew, Phanatic, Snuka, Humdinger, Sparkle, Stache, Crabby PO QIC

Warm up:

  • Arm Stretching
  • Leg Stretching
  • Alternating Shoulder Taps IC x 10
  • In/Out Squats OYO x 10
  • Alternating Knee Taps IC x 10
  • Jumping Cherry Pickers IC X 10
  • Alternating Hand Taps IC x 10

Mosey to the Happy Place.

Leg Blasters x 3 – 20 Squats, 10 Lunges each leg, 10 Jump Lunges, 10 Jump Squats.

Mosey to the Hill.

Thang: Hill Repeats

Pax performed multiple sets of exercises on the hill. Started at the top and ran to the bottom to execute first exercise then ran backward up the hill to the top to execute the second exercise.  Completed three sets of each exercise and then moved to the next group.

  • Group One: 10 Bear Crunch’s at the bottom of the hill and 20 Squats at the top.
  • Group Two: 10 Spider-man Merkins at the bottom of the hill and 10 (each leg) Drop Lunges at the top.
  • Group Three: 20 Cross Body Mountain Climbers at the bottom of the hill and 20 Monkey Humpers at the top.

Mosey down the hill to the stairs.

La La Leggy – 20 Squats, 20 Lunges (each leg), 20 Drop Lunges (each leg), 20 Jump Squats, and 20 Calf Raises.

Mosey to Flag.


  • American Hammers IC x 20
  • Side LBC IC x 10 Each side.
  • LBC IC x 20
  • Flutter Kick IC x 20
  • Hip Ups OYO 20 Each side.
  • Plank Hold


NOR: Welcomed Will Roberts to our ranks by bestowing upon him the name of Snuka after the late great Jimmy “Superfly” Snuka.



Started the morning off with a couple of rounds of Leg Blasters.  Phanatic showed up 2/3 of the way through the second round, and after a quick discussion YHC determined another round was needed so Phanatic didn’t feel left out.  After the Leg Blasters YHC started to hear and notice the first signs of rage, discord, and mutiny from the PAX.  YHC lead the reluctant PAX to the Hill for some hill repeats with different exercises.  PAX were oddly quiet with the mumble chatter but their “Manson lamps” told the tale.  This was the second sign.  The Hill did prove to be a challenging adversary.  The final straw was broken when YHC lead the Pax to the bottom of the stairs for a round of La La Leggy.  Mumble was spoken of holding YHC down and delivering 3 punches each.  Overall a good workout this morning.  It was good to utilize the hill and do some things we don’t typically do.  Soreness is inevitable today.  Great to set the post record and hopefully we can keep it growing.  Welcome to Snuka and Happy Birthday to IM.


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