The Hills of Landfill

QIC: Prosciutto

Date: 07/20/2019

PAX: Sunburn (Respect), Early Bird, Iron Butt (Respect), Peanuts, WuzntMe, Threeskin, VSquared, Moneyball, FNG-Raptor (2.0), Fissure, Back Pew, Loco, The Count (Respect)

AO: The Landfill


Muggy as a mug, Dewey like the Decimal, 78 degrees


Warm up

SSH, High Knees, Imp Walker, Forward Fold, Willy Mays Hays, SSH, Merkins

Lap around field with native american runs; pick up the six and head to the park’s gate.

Run up Pine Breeze hill and back, plank for 6, SSH for good measure

The Thang

Grab a partner (Note to self: Don’t count off 1’s and 2’s if you want the group to pair up; YHC is an idiot).

Hill Suicides
A nod to The Count for the gauntlet idea (P1 run to a point 3 times and back while P2 performs exercises). Then switch.

Starting at base of hill

P1 runs up the hill (run down), Bernie up hill (run down), Bear Crawl up hill – 5 burpees at the top and run down and switch with P2.

P2 is performing superset (no pause between exercises) with provided mason bricks at bottom:

R1) 10 shoulder press, 10 full curl, 10 big boy sit ups
R2) 10 wide squat, 10 lunge, 10 monkey humper
R3) 10 bent over row, 10 upright row, 10 rear delt row
R4) 10 half burpees, 10 shoulder taps, 10 carolina dry docks
R5) 10 Supermans, 10 Flutter Kicks, 10 Supermans (yes, twice)

Mosey to Wall by the toilets

Wall Sit Supersets:
1) Joe Frasier x 10
Smurf Jacks x 10
2) Muhammad Ali x 10
Smurf Jacks x 10
3) School Bus x 10
Smurf Jacks x 10
4) Prosciutto Gold Chain x 10
Smurf Jacks x 10

*Special thanks to WuzntMe and VSquared here for picking me up with the cadence – as I was properly cured ham.

Mosey back to base of hill for Wheel of Merkins (5 rounds)

Capt Thor 1:4 (bbsu, hammer)
Single leg extension
Flutter Kick


Full disclosure – I found this from an Italian Job post in Rock Hill Region (“The Rock”) and found it to be extremely… “Impactful”. I couldn’t have said it better myself, so I didn’t.

As #HIM, we influence many around us – our brothers, our co-workers, our communities.

The most important influence we can have is at home. Sometimes we forget how much impact our words and actions have on our families. Our children are watching and learning with every move we make. If we lose our temper, they see it. If we are glued to our phones, they notice. When we love our wives, they see it. When we make time for our families, they notice.

Our children are the future of this world. If you want to change the world, it starts at home. We have to make sure our impact is positive. We need to carve out time for our families. If we can do it for work, why can’t we do it for those that really matter? If you lost your job today, they’d replace you within the month. But you cannot be replaced at home.

I’ve said it before, our children spell love T-I-M-E. You see, the story that may seem trivial to us is really important to our children. We must make sure we pay attention to those little things, because to our kids, they are everything.

Here’s the challenge for all reading: Be the dads we need to be. Be the husbands we are called to be. Then watch as the future generations become better versions of us. We reap what we sow. If we sow encouragement, we get love. If we sow discord, anger ensues. If you want to change the world, start at home. 

>Italian Job


  • Happy 39th Birthday to Early Bird! Proud of you my man!
  • Everyone died, as expected and warned. Felt a lot like the Oregon Trail.
  • It was YHC son’s (Wyatt aka “Raptor”) third post this week. Previously he didn’t want to be named – but today he had no choice. I couldn’t be more proud of my boy!  It was an honor to talk about the importance of Impact, influence at home and having my son join us for F3.  Full heart, Watery Eyes, Cant Lose.
  • Again re: Raptor – he decided to log roll down the hill once and when he got up he fell over four times from dizziness. That would have been enough for YHC to splash alone
  • Pine Breeze hill is nothing to scoff at – brought us to our knees. Most everyone died.
  • Fissure died midway through the Thang; he recovered and went to the toilet. Last I heard, he’s still there at White Oak Park bathroom facility.
  • The Count has a drone and is not afraid to use it!


2.0 & Dad Workout @ the Dame on 8/10

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