#HillWork at the Abyss
- When
- Wednesday, April 3, 2019
- PAX
- 14 BONES, Cha Ching, Copyright, Dr. Jedi, Duck Dynasty, Flux, Lutefisk, Royale, Stang, Tardy, Tesla81, Two Ferns
I gave the Pax a warning the night before on twitter about the workout. We were going to celebrate 3 crazy years of F3 with some old school #HillWork. And Hill work we did, a lot of it.
5:15 hit and it was time to go. We had 20 Pax ready to get going.
We took a short mosey around the property and circled up in the back of the school for the warm-up:
- SSH x25
- 5 Burpees
- Moroccan NC x30
- 4 Burpees
- Imperial Walkers X15
- 3 Burpees
- Low Slow Squat x10
- 2 Burpees
- Hillbilly Walkers x15
- 1 Burpee
- Mountain Climbers
- 2 Burpees
- Plank Jacks x10
- 3 Burpees
- Wind Mills
- 4 Burpees
- Potato Pickers
- 5 Burpees
From there we moseyed to the bottom of the hill across from the school for the #HillWork:
2 Squat Jumps
2 Plank w\ Hip Touch
2 Merkins
2 Froggers
2 Squat Jumps
Run Hill 4 times.
4 Squat Jumps
4 Plank w\ Hip Touch
4 Merkins
4 Froggers
4 Squat jumps
Run Hill 3 times.
6 Squat Jumps
6 Plank w\ Hip Touch
6 Merkins
6 Froggers
6 Squat jumps
Run Hill 2 times.
8 Squat Jumps
8 Plank w\ Hip Touch
8 Merkins
8 Froggers
8 Squat jumps
Run Hill 1 time.
10 Squat Jumps
10 Plank w\ Hip Touch
10 Merkins
10 Froggers
10 Squat jumps
Quick 10 count and then:
- 5 Burpees
- 4 Backwards Hill Runs (THIS WAS PAINFUL)
- 7 Burpees
- 2 Backwards Hill Runs
- 9 Burpees
- 1 Backwards Hill Runs
- 11 Burpees
2 Quick 10 counts and I gave the Pax the choice of more hills or something else. They picked hills (Choose the harder thing) and we did:
- 10 push-ups, 10 squat jumps, 4 Bear Crawl up Hill/Run Down
- 14 push-ups, 14 squat jumps, 2 Backwards Run up Hill/Run Down
- 18 push-ups, 18 squat jumps, 1 Backwards Run up Hill/Run Down
- 10 CCDs, 10 Bomb Jacks, 4 Run up Hill/Run Down
- 14 CCDs, 14 Bomb Jacks, 2 Run up Hill/Run Down
- 18 CCDS, 18 Bomb Jacks, 3 Run up Hill/Run Down
We ended with a fairly brisk Indian Run back to COT.
Thanks to all the Pax for showing up despite the warning of #HIllWork. I appreciate all the support and look forward to another 3 years.
Now back to the hunt...