13 HIMs ventured out into the higher humidity of Satan’s Hill to honor YHC’s 2 years of being a part of F3. Shoutout to Heist for riding me for 5 months to finally get me out to join the brotherhood! 2 years has flown by, but not without seeing so many positive changes mentally, physically and emotionally not only in myself, but the PAX brothers surrounding me. YHC wanted to push it a little harder this morning and in the words of Nancy Lopez “You know when the run up Satan’s Hill is the “break,” it is a good workout.” According to the first “Car Back!” call that we expected to be Hermey’ wife barreling down the hill, but was in fact Hermey heading to his surgery, this is how it went down:
Warm Up: Short run in the parking lot and back to circle for IC exercises including SSH, Helicopters, Ukranian Soldiers, Deadman Hang, Old School Leg/Arm Stretches.
COP 1: Building Blocks on Satan’s Hill – Partner up with 1 block per pair. P1 runs to the top of the hill while P2 performs exercise followed by MOT x 2 (in honor of 2 years) up the hill when P1 has almost returned. Switch roles and repeat through the 4 different exercises/4 MOTs. Repeat circuit 2 times until we reached about 3/4 of the way up Satan’s Hill. Exercises/MOT included: 1) Side to Side Block Merkins/Broad Jump Blockees, 2) Curls/Lunges on each leg, 3) Skull Crushers/Bear Crawls with block pull throughs, 4) Block Woodchops/Crawl Bears with block pull throughs
COP 2: Lined blocks up going down the hill with space between to allow for jump overs. Lined up and performed lateral jump over blocks with sprint back to the top, turned directions for lateral jumps over blocks the other direction with spring back to the top and finally forward jumps over blocks with sprint back to the top. Grabbed the blocks and returned to the parking lot.
COP 3: Dora with 100 Block Lateral Lunges, 200 Single Leg Squats on Block, 300 Holding Block Calf Raises. Returned blocks to their home, while Wildcat took the PAX through some plank holds.
Time Called, Numbers, Names, Announcements (Toby VQ Monday June 2 at The Alamo, Boys of Summer at Timberwolf continues, Summer Tour continues, SOJ SLT June 10 at Sables, SOJ VQ week coming soon), Prayers (Fandango’s dad suffered heart attack, Fandango’s uncle suffered a stroke, Warby and Ponch for quick healing of injuries, Swoops Friend’s Sister battling CA, Hermey for is surgery, Safe summer for kids/parents with today being the last day of school, YHC’s MIL battling CA, Shoutouts to Warby for showing up today despite an injury and modifying as necessary and Merman for his return from an injury.
I appreciate everyone for showing up today to support the 2 year Q. Wouldn’t be where I am today continuing to push myself if it weren’t for each and every one of you. F3 has been a blessing and there are so many more people we can reach to continue building each other up. Keep getting at it and push your limits and the positive changes will continue to show! Much love to my F3 brothers! Have a blessed day fellas!
