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…