8 PAX at the Hill for Genesis 1 to 3 beatdown. Weather was below 60 that required YHC to wear a hoodie. State, Optimus, Bumblebee, Clancy, Biscuit, Faceoff, Logger, Q-Snooki Warm Up: Side lunges, Abe Vagoda, Kick w/ twist, Weed picker and arm pretzel. Thang Creation – Mosey to lower parking lot* Motivator from 7 … More Genesis 1-3 Beatdown at the Hill
8 PAX posted in the gloom to see who could last 4 seconds. Warmup: 15 Seal Jacks 15 Shoulder Pretzels 10 Windmills 10 Perfect Squats Thang: 4 Seconds of all out effort, followed by 15 seconds rest. We did 11 sets of each exercise, and 9 total exercises: Hill sprints Squats HR Merkins Stair sprints … More Can you last 4 seconds?
August 12, 2021 9 Pax posted at the Hill: State, Headlock, Optimus, Bumblebee, Blades, Biscuit, Nomad, Zamboni, Q-Snooki. Weather was 80 with some wind. YHC was in shorts and short sleeves. Warmup: Side lunges, kick w/ twist, Abe Vagodas and Arm circle. Thang: Seems like there are more 7-11s in NJ than here and YHC … More 4-11s at the Hill
7.10.2021 The Hill – 63 degrees, light rain 9 PAX at the Hill for a Saturday Ruck! – Headlock, Hanson, Bumblebee, Biscuit, Optimus, PVC, Snooki, Puzzler (2.0), Ace (Q) F3 mission: to plant, grow and serve small workout groups for men for the invigoration of male community leadership. 5 core principles: Always Free, Open to … More Ruck with Benefits
7/8/21 at the Hill for musical beatdown. Inspired by Marshall and others, we worked through the fatigue and pain with some music. Pax: Faceoff, Odyssey, Optimus, Headlock, Bondo (named FNG), Zamboni, Biscuit, Q-Snooki. Warmup: * Seal jacks 20 IC* Kick w/ twist 10 IC* Shoulder pretzel 10 IC* Abe Vagoda 10 IC* Side lunges 10 … More There will be music beatdown
Weather – 71, no wind and humid 8 pax- Headlock, Biscuit, State, Zamboni, Will(FNG), Bumblebee, Optimus, CheeseBall (Q) Disclaimer 5 principals Open to all men Free of charge Always outside Peer led Ends in COT Warm up ssh 20 IC Imperial walker -10 ic weed pickers -8 ic Thang: 10 Burpees— then—10 Burpees25 merkins— then—10 … More 7/6/21 – The Hill for Tellier HERO WOD
8 pax at the Hill for Tabata here, there and everywhere on 6/22/2021. PAX– Tulip– Logger– Odyssey– Bumblebee– Optimus– PVC– Headlock– Q-Snooki Warmup– SSH 20x IC– Abe Vagoda 10x IC– Kick w/ twist 10x IC– Side lunges 10x IC– High knees for 10 yards– Butt kicker for 10 yards Thang 1– Mosey to the rockpile … More Tabata Here, There and Everywhere
Weather: humid. Ruined my perm. Pax: Motorboat, Slider, Quick, Carrot Top, State, Optimus, Headlock, Sarge, Spud, Faceoff, Square, Nomad Warmup: SSH IC x20, arm circles forward IC x10, backwards IC x15, shoulder pretzels IC x20, air squats IC x10 Thang: block on shoulder, mosey up the hill to the entrance, circle up for curls IC … More Push, Pull, and Drag Sale Block Party
5/18/21 The Hill – 10 PAX busting it for “Respect”ful Week, in honor of Headlock’s to-the-day six-month recovery. “Pick Your Peter (Peter means ROCK!) Wisely” Every movement a multiple of 6. 10 PAX: Optimus, Chirp Chirp, State, Snookie, Cheeseball, Faceoff, Murder Bunny, Logger, Bumble Bee, Headlock Warmup: IC Arm Circles Windmill Shoulder Taps Imperial Walkers … More Pick Your Peter
7 PAX posted for a cool, crisp 40′ F morning at the Hill. Today’s beatdown emphasized TEMPO of exercises and set-to-set design. These PAX crushed some slow, burnin’ reps while keeping cardio fast and speedy. Warmup: 5 core principles, disclaimer. 20x side straddle hops, 15x overhead claps, 20x arm circles, 10x weedpickers, group jog one … More Tempo Beatdown @ the Hill!