(1.15.22) I’ve Missed these Hills

AO: > Lightning Rod

QIC: > Walkman

PAX: > Kiwi, Bob Evans, Steamy Nix, Free lunch


43 and mostly dry. A few PAX had to take off early but everyone gave a great effort to end their week the right way!

Warm Up (Circle of Pain)

Warm up

  • Neck Roll x 10, Scissor Arms x 10, Windmill x 10, Imperial Walker x 10, Third Grade Exercise x 10, monkey humpers x 10, hammy stretch x 10. Mosy to the tiered hill.

The Thang

3 Rounds. Each round with a different exercise on the tiers. Tier 1 – 5 reps, Tier 2 – 10 reps, Tier 3 – 15 reps, Tier 4 – 20 reps.

Round starts with 5 pull ups on a bar, Run up the hill backwards to tier 1, complete the movement, come back down, 5 pull ups, run backwards up to tier 2, repeato.

Round 1: Jump Squats

Round 2: Merkins

Round 3: Froggies (plank position, jump legs forward to tucked position, extend them back, repeato)

Mosied to the bigger hill. Run up the hill, 10 burpees, run down, run up, 9 burpees, run down…repeato.


  • LBX x 25, American Hammer x 15, 6 inch lift x 20, Plank x 20, Side planks x 10.


I shared a recent big perspective shift that has happened in the last two weeks for me. For years I’ve adapted to my right knee – it doesn’t handle lateral movement well and has knocked me out of beatdowns and basketball at different times. For the last 2 months I’ve been doing PT on it, and last week I played my first basketball game in about 4 months, and my knee was rock solid. I was moving on the court with so much more confidence and ease than I have in YEARS.

I’d just assumed that this condition was my ‘new normal’. That I just had to settle for no more hoops, no more lateral movements. I’d done PT on it before, but my new guy had a totally different approach and it worked! I am so excited to be able to move like that again.

Steamy Nix shared that this perspective was helpful and may apply to some sleep/inflammatory issues he’s dealing with.

Well done Men!