The Hills Are Alive, With the Sound of @#%$^!#$%@!$##%

The Hills Are Alive, With the Sound of @#%$^!#$%@!$##%

Burpees & Hills & Burpees & Hills.  Who could possibly hate that Amazing combination of workout splendor!  I know because over the last 3.5 years of hanging with my F3 homies, that is the question I have received the most.
PAX:   Hey Yo EE, “Burpees & Hills?”
EE:   Why “Sure thing (Insert PAX Name here)! That sounds like a Phenomenal Idea!”
Shepherd must have ESP’d on my  wavelength because although we did not discuss the Strategic Q-Split plan verbally, we KNEW what the 9 PAX that overcame the #Fartsack to Participate today were craving, like a 3am Waffle House All Star Special!  Let’s Dig In!

Pre Thang
5+ miler to get the chills out for GJ, Kiefer & EE.  Good Hills through the downtown track of Monroe

The Main Event
EE ON Q

0.4 mile Tonowanda Trail Loop warmup alternating Karaoke R/L, Shuffle R/L, High Knees, Butt Kickers, Backwards and 4 stops for 5 x Burpees or 5 x BombJacks along the way

Circle up for COP
50 x SSH IC – That’s how we roll
10 x IW IC
10 x Windmill – Big Stretch, nice & slow
10 x Low Slow Merkins – 3 slow count down & up

Mosey about 15 feet (it was epic)
To EE’s Mountain to Valley course.
Eight cones are set up about 20 yards apart heading away from Hot Dog Hill(?), starting at the base of the hill.  And 1 Extra Credit Cone about 50 yards past those.  The idea is to run up the hill and do 5 x Bomb Jacks.  Run down to the first cone and perform 1 x Burpee.  Back up the hill for 5 x Bomb Jacks. Down to the 2nd cone for 2 x Burpees.  Repeat until you have finished all 8 cones #lotsofburpees.  If you are needing a little extra credit, repeat and go to the very far extra credit cone + 10 x Burpees.  Pick up the Six and continue on! #Grinder

Partner up for EE’s Sled-Burner Delight!
Using 4 plastic snow sleds and the same cones from the M2V course, P1 Sledburns approx 40 yards & back while P2 performs called exercise until P1 gets back.  Then Flapjack.
Exercises:
R1:  LBC
R2:  CDD

TURN OVER Q TO SHEPHERD!

Mosey to picnic tables for Step-ups x20 (#really40) and Dips x25
Run half the track around to the end

Time for some Deconstructed Burpees x 5

Mosey over to the baseball field for some “steep” hill work:
R1: Backwards walk up, Bear crawl down
R2: Crab walk up, Crab walk down
R3: Bear crawl up, Bear crawl (or slide) down.

Mosey back across the street to the park.

Grab 2 rocks and plank up for the Tunnel of love!

3 Minutes of Mary
20 x Rosalitas
15 x Dollies
14 x LBC’s

FINITO!!

COT / ANNOUNCEMENTS
Prayers for Pikachu’s Job Search
****** Posse came today to let us know about an upcoming F3 service Project to help a family in Monroe who’s house is literally sinking.  Apparently the lady living there is a grandmother that is taking care of neighborhood kids and recently lost her husband who she was taking care of. The plan is to basically Rebuild & Firm up the house in 4 days and WE NEED YOU!!  We need anyone & everyone that can walk upright to step up on President’s weekend February 17, 18, 19, 20 to “REBUILD THIS HOUSE”!!  Any time that we can help out will make a huge difference in her life and the kids she is taking care of, even if it is only a few hours!  Posse (Brian Stephenson – Twitter @bridgeofbrian ) has the details about this service project and can answer any questions.  He will send details about this in case I misremembered any information!  EVERYONE NEEDS TO HELP OUT – ANY AMOUNT OF TIME CAN AND WILL MAKE A HUGE DIFFERENCE IN THE LIVES OF THIS FAMILY!! Helping Others is what we are all called to do.  Step Up, Step Out and be One of the One’s that says YES I WILL!!
Thank you for taking us out GJ!!

MOLESKIN:

Great work by all the PAX today and great to have Posse with us!  I have not been to #F3Monroe in a few months and if it weren’t for GJ being to lazy to drive to #F3Outland every now and then for the Pre-Run, I probably would have missed a great opportunity and experience with the PAX of Monroe that we shared today.  Many of these guys originated in the gloom of the Outland and wanted to share the experience with others in Monroe #ExpansionTeam.  Monroe is a great AO and I would encourage regulars of any AO to go visit sometime!  That being said here are some observations from the workout today:
– The mountains to valley Burpee/BombJack Hill combo is nothing more than a Grinder.  There is no shortcuts, no cheats and no easy way out.  It was hard work and you just have to put one foot in front of the next and keep on churning.  I think it took 20 – 25 minutes to get through it all and it was no doubt a #smoker!  Much complaining normally =’s a great workout!
– I saw a few PAX including myself go head first into the ground on the sled burners.  The uneven ground can cause the plastic saucers to respond oddly sometimes while you are pushing them but it was a tough addition.
– Shepherd found a 89,9 degree hill to do some work on.  Yes it was insanely steep but no one was severely injured.
– Hoffa was a prior president of the Marlboro Adventure Team and had to smoke 642 cartons of Marlboro Reds to save up enough Marlboro Miles to get the sweet action Jacket he wore today. His lungs may never heal but he sure was warm!  Strong work in the red jacket for sure!
– This is the first time I have seen Espresso make it an entire workout without spilling Merlot!  I think your sweet action NC State Beanie had something to do with it… somehow. #GoPack
– Pikachu can predict the stock market and is looking for a new challenge as a financial analyst.  He IS the man for the job so we can get his contact info to anyone in need of the second coming of Warren Buffett.
– Great to have Posse with us from #F3Commitment and we all need to step up BIG to help with this service project.  He will have a Sign Up Genius coming out and will be providing more details of the plan very soon. Come back anytime!
– I am predicting a very important decision from Nekot in the near future.
– Kiefer is the engine that could and pretty much dominates with a prerun and main even post nearly every week.  And he can fly airplanes!  #STRONG!
– SIGN UP TO Q A WORKOUT! YES YOU CAN!

Missed the men of #F3Outland today, but it was great helping Shepherd Q at #F3Monroe.

Always a Pleasure leading and being lead with the PAX!

EE and Shepherd