Author: Futon

  • Yeti’s Hill

    With Satan’s Hill iced over and none of the PAX owning ice skates as a form of cardio, YHC wisely chose against running and leaned into a coupon heavy, upper body smoke fest at “Yeti’s Hill.” The goal was simple – perform exercises while maintaining form and staying upright. Song requests were accepted the evening before for what Spotify may classify as the weirdest compilation of songs (see below). The JBL party box lit up and blasted our first song and the workout went like this:

    Warm Up: Various IC exercises to get the blood flowing

    COP 1: Partner up with a sandbag per pair. P1 performs exercise while P2 stays warm performing their choice of Mountain Climbers, SSH, Monkey Humpers, Firecrackers or Plank Jacks. Partners were allowed to switch off exercises in whatever quantity they wanted, but both partners had to complete all reps. Exercises were: 100 Overhead press, 90 Curls, 80 Skull crushers, 70 Chest Press, 60 Upright rows, 50 Anterior raises w/ palms up, 40 Dips, 30 Merkins on the bag, 20 Bag pull thrus, 10 Bagees.

    COP 2: 2 minutes left to hit abs with 10 Box Cutters, 20 DC Flutter Kicks and 30 LBCs

    Time called, Numbers, Names, Announcements (Frozen Triangle 2/7) Prayers (Heist’s M’s Friend battling 2nd bout of cancer, safety with winter weather this weekend, schools opening back, patience with having kids at home while trying to work)

    Playlist: Enter Sandman by Metallica (Requested by The Duke), Mr. Jones by Counting Crows (Requested by Ponch), Frosty the Snowman – Hip Hop Version found by YHC by Tha J-Squad, Remix Maniacs (Requested by Nancy Lopez), Ice Ice Baby by Vanilla Ice (Requested by Ponch), Dragostea Din Tei by O-Zone (Requested by Rosetta), Snowblind by Black Sabbath (Requested by Warby), Let It Go – Disney goes Heavy version by Our Last Night (Requested by Pad Thai), Church Clap by KB and Lecrae (Requested by YHC), My Name is Mud by Primus (Requested by Boberry), The Elements by TobyMac (Requested by Pad Thai), Cold Hard Bitch by Jet (Requested from number I don’t have a name tied to from Rountrey group), It’s Raining Men by The Weather Girls (Requested by Fandango)

  • Futon’s Farmer’s Carry Four Corners

    On a morning with perfect weather condition for January, 7 HIMs showed up to The Woodshed for a beatdown that combined 2 downrange workouts that YHC attended over the holiday break. Mumble chatter was minimal which YHC took as a sign that the workout was doing its job of being a good beatdown! Here is how it went down:

    Warmup: Mosey around the parking lot followed by various IC exercises/stretches.

    COP 1: Farmer’s Carry Four Corners – Each PAX grabbed 2 cinderblocks each and started in Corner 1. Performed 4 Corners with repetitions going 5-10-15-10-5.

    Corner 1: Curls, Block Overhead Squats, Block Overhead Flutter Kicks (DC)

    Corner 2: Block Anterior Raises, Single Leg Squats (each leg), Windshield Wipers over Block

    Corner 3: Bench Dips, No Surrenders holding Block, Block Chops (each side)

    Corner 4: Blockees, Lateral Lunges holding Block, Halos (Clockwise/Counterclockwise)

    Farmer’s Carry 2 blocks between each corner. After completing Corner 4, carried blocks back to Corner 1 and ran to the end of the parking lot in front of clubhouse and back to re-enter the circuit.

    Ran out of time and unable to complete the last set of 5, therefore time called. Numbers, Names, Announcements (Frozen Triangle Tentatively 2/7), Prayers (No Specific prayers)

    Pleasure to lead this morning fellas! Get out there and make contact with a PAX member you haven’t seen in a while and/or a friend that you haven’t spoken to in a while. Have a blessed day!

  • Blocks at Sharknado

    One final down range post during the break at AO – Sharknado in Murrells Inlet. 2 F3 Grandstrand PAX and YHC did block work to bring in 2026. 11s with swings and blockees and 2 block farmers carry between. Ended with a few random block exercises like curls, skull crushers and OH press. Coffee after. Great to chat and get to know a could have the guys I’ve posted with this week. Feeling blessed in this new year and looking forward to getting back home to sleep in my own bed!

  • The Oyster – Not F3RVA’s Oyster

    Posted down range in Surfside Beach, SC at the AO – The Oyster, with 3 of the F3 South Strand PAX. Temperatures were much cooler than these beach boys are used to as they gave me crazy looks rolling up in shorts.

    Peaches had the Q and ran us through a chatGPT created workout with various exercises to spell out New Year in quantities of 26. Ended with a little jog and plank to close it out.

    Numbers, Names, Announcements, Prayers- Asked the PAX to pray for Wildcat.

  • Blackbeard’s Revenge in Murrells Inlet

    Posted down range with 14 of F3 Grandstrand PAX members for a cooler than usual for this area beatdown. Jeter was on the Q and brought a Four Corners prostitute style workout with 2 burpees, 4 squats, 8 LBCs. Double the quantity at each corner. Moved to bear crawls, merkins and WW2s on the basketball court. Numbers, names, announcements and prayers. Looking forward to posting a few more times this week down here!

  • Too Much Eggnog

    It was a quiet morning the day after Christmas at Satan’s Hill. YHC assumes everyone indulged in too much eggnog with extra bourbon. Thank goodness for Taziki showing up to take part in the following:

    Warmup with mosey in the parking lot and various IC exercises/stretches.

    COP1: Grabbed coupons and set them at the entrance to the parking lot. Started at the bottom of the hill. 4 stops on the hill to perform various exercises in a pyramid fashion of 5-10-15-10-5 reps. Stop 1 – Merkins, Squats, LBCs, Stop 2 – Curls, Lunges with coupon, American Hammers with coupon, Carried coupons to stop 3 – OH press, Coupon swings, WW3s, Stop 4 – HRMs, Firecrackers, Flutter Kicks, return to bottom of the hill while grabbing coupons to return to stop 2. Finishes with 2 minute to spare for a few stretches.

    Numbers, Names, Announcements (Bridge Sat), Prayers (Traveling)

    Hope everyone had a Merry Christmas!

  • Downrange visiting family for Christmas

    9 F3 Winston-Salem PAX and YHC showed up this morning to the YMCA parking lot for a good workout!

    Warmup with typical IC exercises. Ziggy (F3 Winston-Salem) had the Q and ran an ascending 4 corners style workout. Reps went 5-10-15-20-25 and worked way back down until time. Corner 1 – Merkins, Squats, American Hammers; Corner 2 – Werkins, Jump Squats, Heels to Heaven; Corner 3 – Diamond Merkins, Lunges, Freddy Mercuries; Corner 4 – Carolina Dry Docks, Monkey Humpers, LBCs

    Numbers, Names, Announcements, Prayers (Wildcat and treatment, traveling during holidays)

    All the people working out inside the YMCA, probably thought all of us folks working out in the cold parking lot were poor and couldn’t afford a membership! A welcoming crew back in my home town! Always fun to post down range! Have a blessed day fellas!

  • Post Thanksgiving Corn Hole

    A smaller than usual PAX of only 3 came out this morning to burn off the turkey, sides and bourbon that was consumed yesterday. Apparently, the tryptophan and bourbon got the best of our guys! The gloom greeted us with perfect conditions for a little twist on cornhole. According to the black Friday shoppers speeding down the hill, this is how it went down:

    Warm Up Mosey and various IC exercises

    The Main Event: Corn hole board set up with each PAX member getting 4 bags to toss. Flip over poker chip with exercises written on them. Quantity starts at 50 – for each bag on the board we subtract 5, for each bag in the hole we subtract 10, for missing all bags we either run to the top of the hill OR perform 10 HRM Burpees (Throwers Choice). Each PAX member got to toss 4 times with the big penalty of running/burpees occurring 3 times, before the rules changed. 5th time around the penalty changed from not hitting the board at all to not getting a bag in the hole in which the penalty occurred 2 times. Last round each PAX flipped 1 poker chip and got 1 toss at the board. Hit it in the hole and we take away the exercise, otherwise we performed quantity of 10. Our arms were clearly getting tired from all of the reps, and we ended with having to perform all 3 exercises. Exercises consisted of Curls, Skull Crushers, OH Thrusters, APD with OH Lifts, Incline Merkins, Decline Merkins, Squats, Lateral Lunges, Squat Thrusters, Bus Drivers, Plank Pull Thrus with Spidermans, WW3s, Dips and I am sure a few more I can’t remember.

    Time Called, Numbers, Names, Announcements (Daddy/Daughter Dance 12/6), Prayers (Wildcat and his battle, YHC’s daughter’s friend who had surgery for 3rd broken arm on Wednesday, Da Bear for quick healing from injury during frisbee yesterday)

    Thanks for showing up fellas. With a “I will plan on it” from Wilson, I tried to keep the running at a minimum in the planning. Thought about leaving the board, bags and poker chips in his driveway and texting him to let me know when finally woke up and got his ass up to complete the workout so I could come back and grab the items. Pleasure leading you fellas today and hope everyone had a blessed Thanksgiving!

  • No Wood in The Woodshed!!!

    Due to an unforeseen illness that took Excel (the original Q) down, the studs of New Market rallied to save the day! Six New Marketeers showed up ready to roll—only to find no wood in the woodshed! The cold temps and the looming Richmond Half/Marathon scared off the rest. What followed was a hot potato-style beatdown that went something like this:

    Hermey Q – Warm up mosey followed various IC exercises, followed by a few minutes of Dojo Dan. Man Down!! Nancy Lopez failed to turn the hip over enough during sidekicks and suffered a minor pinched nerve injury. Despite the jolting pain, he lifted his head high and carried on!

    Futon Q – COP 1: Mosey down to the newly lit street that has a sneaky incline for a little pyramid – Starting at the bottom of the hill perform 10 Squats, run to the top for 10 Squats, 20 Carolina Dry Docks, run down the hill for 10, 20, 30 Double Count Flutter Kicks, run up the hill for 10, 20, 30, 40 Hand Release Merkins. Quick rest and run back down the hill for 40 SSH, run up the hill for 40, 30 Double Count Mountain Climbers, run down the hill for 40, 30, 20 B-Girl Rayguns (named after the Australian Break Dancers), run up the hill for 40, 30, 20, 10 Alabama Prom Dates.

    Heist Q – COP 2: Triple Check from the entrance to the parking lot to the stop sign at the main road. P1 performs Squats, P2 performs WW2s.

    Globetrotter Q – COP 3: Short side 11’s in the parking with incline and decline merkins

    Time called, Numbers, Names, Announcements – The Bridge 11/15, SOJ Chili Cook Off 11/23, Daddy/Daughter Dance 12/6, Prayer Requests – Hardywood and the F3 Pax lifted up for the great work to donate athletic gear and getting it shipped to PAX in Kenya, Wildcat and Gal for recent quarterly cancer scans – some changes seen and awaiting further testing for treatment options. Keep praying, but we know God has it in his control and Wildcat’s mental and physical power is truly amazing.

    Pleasure taking part of the hot potato workout. There is a lot of sickness going around, so hope everyone stays well. Have a blessed day!

     

  • 666 Beatdown @ Satan’s Hill

    During an evening of “refined athletic hydration” (aka bourbon tasting) with a few F3 brothers, the conversation took the inevitable turn — who’s bringing the pain and who’s handing out participation trophies in their Qs (no we’re not talking about your Boys of Summer trophy Fandango). After a few generous pours, YHC’s inner Q decided it was go time. With no whiteboard in sight, a paper plate was recruited for duty. Between the chicken scratch handwriting and bourbon-fueled brilliance, a masterpiece of suffering was born. The 666 beatdown at Satan’s Hill came to life — forged in whiskey, scribbled in chaos, and executed with questionable judgment but undeniable enthusiasm. Here is how it all went down:

    Warm Up: Mosey in the parking lot and back to circle up for various IC exercises. PAX informed to grab a coupon (block or sandbag) of choice and take it to the main entrance of the parking lot. Mosey to the bottom of Satan’s Hill.

    COP 1: 666 on Satan’s Hill – Starting at the bottom of the hill PAX performs 6 HRM Burpees. The hill was broken into 3rds for 6 different exercises (3 up, 3 down). Going up the hill: 1/3 Bernie, 2/3 OH carry coupon, 3/3 Broad Jump Bunny Hops. At the top of the hill, performed 6 Burpee w/ Firecrackers. Going down the hill: 1/3 Run, 2/3 Lunges w/ coupon, 3/3 Bear Crawl or Crab Walk – Repeat x 3 1/2

    Returned to the flag with 4 minutes left and did a quick ring of fire abs edition. Time called

    Names, Numbers, Announcements (The Bridge 11/15, SOJ Chili Cook Off 11/23 – Sign up posted today by Crabgrass, F3 Daddy/Daughter Dance 12/6), Prayers (Hermey’s wife recovery from ankle surgery)

    Thanks for humoring my bourbon-born brainstorm, fellas. Thinking I’ll sign up to bring paper plates to the Chili Cook-Off — not for serving food, but to sketch out future “inspired” workouts for everyone else to be Q’d up! Cheers to bad ideas, good company, and Satan’s Hill for always beating our ass! Have a blessed weekend fellas!