Author: Heist

  • Carpe Diem

    10 dudes got swole for another Flex Friday at Satan’s Hill. 

    Warmorama: Up the Hill and Back. CHS (20x), UKS (20x), Merkins (20x), OYO stretch 60 seconds.  Grab the Cindys for some warmup sets of sumo squats, deadlift, push press, etc.

    What we did:

    Part 1: Cindy 11s

    I kind of swore off burpees yesterday…after a solid whooping by the likes of McGruff, OC and Florence this week. Deep down, I knew my inner “B” had gotten the best of me…so tapped into that PAX energy for a nasty set of 11s. Start with 1 burpee cinder block (more like a groiner with a dead-lift…no OH movement) and jog about 25 yards across parking lot for 10x jump squats. Pretty brutal after about 6/7 rounds. Ended with 10x cinder block burpees and 1x squat jump

    Part 2: Cindy work and bands:

    • Transition warmup with some side-shuffles down and back in the parking lot before exercises.
    • Swings: Mudslide provided some solid instruction on proper cinder block swing form. We did several warmup rounds of this. Then, we partnered up with flex bands to add resistance (pulling from behind) while partner performs cindy swings. The flex band resistance requires utilization of core strength and emphasis on proper form. See link below.
    • Cindy Pushups with Bands – A few rounds of pushups on cinderblocks while partner pulls flex band from left and then right side. Requires core strength utilization.
    • Cindy Clean and Press – 2x rounds of OYO cindy clean and press with good form
    3 Unique Uses for Cinder Blocks

    Part 3: Sprints + Band Resistance – With flex band around waist, A man sprints Full Parking Lot while B man holds flex band for resistance. 2x rounds percent.

    Part 4 Moseyed back to flag area and grabbed the bands for some stretches.

    Time…maybe a little over time (but we had time).

    Outro: Numbers and Names. 

    Announcements: Need a Q for Alamo next week. Jump on that.

    Great news and glory to God shared in our COT this morning. Praise shared by Wildcat: He has been kicking the butt of stage IV lung cancer since Summer of 2021. As part of this journey, he gets a quarterly scan at UVA to keep tabs on his condition….recent scan this Tuesday looked stable. Amazing dude….a beast…amazing what our brother Wildcat does in the Gloom.

    Prayers – Mudslide took us out. Thanks to God for Wildcat’s good news. Prayers for all the Pax.

    Have a good weekend everyone. I plan to hit the fart sack this weekend to catch up on sleep!

  • Feelin’ like spring time at the Hill.

    Starting to feel more like sunny and 70. The bugs are making noises and it is feeling good outside. Perfect day to get after it!

    12 (that’s right T W E L V E) dudes got swole for another Flex Friday at Satan’s Hill. 

    Warmorama: SSH (20x), CHS (20x),UKS (10 x), Dead Man Hang, Sitting Hamstring stretch, LBCs (15x), Merkins (10x), Hip Flexor stretches, Fudd/Wilson stretch, OYO stretch 30 seconds. 

    What we did:

    Part 1: Cindy work and corners:

    3x rounds as follows:

    Corner 1 – 20x Cindy Bench Press (walk to corner 2 with cindy tight to chest)

    Corner 2 – 20x Cindy Squats (walk to corner 3 – right arm farmer carry)

    Corner 3 – 20x Cindy Shoulder Press (walk to corner 4 – left arm farmer carry)

    Corner 4 – 20 x Cindy Swings (walk to corner 1 – cindy OH carry)

    Part 2: Band pain: Mudslide busted out the flex bands of pain. Partner up and grab 1 flex band, Pax completed the following (1 man holds band for resistance while the other performs workout):

    • Jog/Warmup – With flex band around waist, each Pax did 2x rounds of 30 second jog in place
    • Shuffle Left/Right/Up drills – With flex band around waist with resistance. Sprint in place…on MudSlide’s command shuffle feet left/right and back to center on command. Mixed in were jumps. 2 rounds at 45 seconds a piece.
    • Groiner– With flex band around waist, A man performs as many groiners as possible (bottom movement of burpee) for 45 seconds. B man holds band for resistance.

    Part 3: Hill + Band Pain – With flex band around waist, A man sprints about 30 yards up Satan’s Hill while B man holds flex band for resistance. 3x at 50/75/100 percent. Wrap up with 1x Bernie. FEEL THE BURN!

    Part 4 Moseyed back to flag area and grabbed the bands for some stretches.

    Time.

    Outro: Numbers and Names. 

    Announcements: None

    Closing thoughts: VERY cool to have a bunch of new faces at the Hill today. F3 is about bringing more men out to the gloom. Leaning on each other and getting it done. Proud of you guys!

    Prayers – Mudslide took us out

  • One trick pony, huh?

    Another fine day out the in sun with 7 dudes today at the one and only Source of Truth.

    5:30 a.m. and only 4 dudes joined me (Snuff, Hardywood, Bullseye, and Purple Rain) for a quick lap around the track. Across the gloom we spy two sets of head lights….and it’s our amigo Oyster with a friendly new guy.

    Warmorama: SSH (20x), Ukrainians (20x), DQ (10x), Calf-raises OYO (20x), Merkins (10x), Plank (Left/Right Hand high), APD (20x), Flutters (20x), Duke stretch (both sides).

    Eye of the Storm: Start one more mosey around the track. I pose the question, what’s worse a “beast or a storm.” I just heard grumbles from the Pax…they both suck, etc. Ok – “Eye of the Storm” it is….Oyster called me out for being a “one trick pony.” Fair point…but it is a personally favorite after getting and introduction by Mr. Rogers at Dog Pile.

    Run to the center of the football field. Instructions to Pax:

    4 corners/4 exercises (LBCs – 40x/Merkins – 10x/Squats – 30x/SSH – 20x). Start in middle of the field perform 5 burpees, run to each corner and back for 5 more burpees (total of 25).

    Hill Bear Crawls: Make our way to the small hill. Perform 5 rounds of bear crawls up the hill. Before each bear crawl up the hill, Pax performed various called out exercises, which included Merkins/Drydocks/Heals to Heaven/Lunges/something else (I forgot). Once you get the top of the hill, mosey back down to starting point.

    Quick 4 corners on the tennis court “lady of the night” style: Make our way to the tennis courts. Build up from corner 1 to 4 with returns each time, performing SSH/Squats/Mountain Climbers and finally the crowd favorite burpees. Looked like this:

    1. 10 x SSH/10x Squats
    2. 10 x SSH/10x Squats/10 x SSH/10x Squats/10x SSH
    3. 10 x SSH/10x Squats/10 double-count MC/10x Squats/10x SSH
    4. 10 x SSH/10x Squats/10 double-count MC/5x burpees/10 double-count MC/10x Squats/10x SSH

    Boom. Time. Back to flag.

    Numbers/Names: Hey FNG! Alexander (Alex) came out today. He is a friend of Hardywood. Alex is from Serbia and has been in the U.S. for 11-years. He is dad and a computer programmer. His new name is SWORDFISH (reference: https://www.imdb.com/title/tt0244244/). We look forward to seeing him out at SOT every Wednesday (he lives around the corner).

    Announcements: .

    Rock and roll –> Q-source Ruck at 6:00 a.m. Rock and Roll. 6:30 a.m. pre-run at Rock and Roll.

    2nd F Lunch –> Next Thursday at the Wong’s Tacos (near triple crossing)

    Prayers – Florence took us out (thanks dude). Prayers for those on IR. Pray to keep getting the Pax out there.

  • Monday Satan’s Hill no more.

    Cold and Rainy. Look at the watch one more time. Go time.

    Warmorama: Jog around lot, SSH, DQ, HC, etc.

    Thang:

    Eye of the storm: 4 corners of lot. Center is my flashlight. 5 burpees at eye and 40 reps of SSH, squats, Ukrainian Soldiers, and Merkins.

    Finished up with a 3 mile mosey (10 minute pace around NM).

    Look forward to the grand opening of the AO Rountrey next Monday



  • Flex Band and Cindy Friday – Two headed monster brings pain. 

    Five dudes got swole for another Flex Friday at Satan’s Hill. 

    Warmorama: SSH,ISW,CHS,Merkins,Werkins, APD, LBCs,Hip Flexor stretches, OYO stretch 60 seconds. 

    What we did:

    Part 1: Mudslide busted out the flex bands of pain. Using flex bands, Pax completed rounds of:

    • Heisman leaps – With flex band around waist, A man leaps left and right heisman style while B man holds flex band for resistance for sixty seconds (2x)
    • Side Shuffles – With flex band around waist, A man shuffles to side as far as possible while B man holds flex band for resistance for sixty seconds. 2x
    • Left/Center/Right drill – With flex band around waist, A man faces 3 sets of bands (left, center, and right) about 10 ft in front. B man holds flex band and calls out left/center/right. On these commands, A man has to sprint forward and touch said band.       Pax completed 2x sixty seconds sets. 
    • Hill sprint: With flex band around waist, A man sprints about 30 yards up Satan’s Hill while B man holds flex band for resistance. 2x. 

    Tough drills. Intense for both the holder and the active man. 

    Part 2: Moseyed back to flag area and grabbed our beautiful Cinderblocks. 

    • Farmers carry down to rock pile (left arm)
    • Farmers carry back to pool area (right arm)
    • Hallelujah carry back to rock pile

    Grab a rock coupon, chose wisely for super sets as follows:

    • Cindy Curls (10-15 reps)/Rock Coupon OH tricep extension (10/15 reps). 3x
    • Cindy OH Press (10-15 reps)/Rock Coupon Fwd lat raise (10/15 reps). 3x
    • Cindy Bench Press (10-15 reps)/Rock Coupon WW2 (10/15 reps). 3x 

    Time.

    Outro: Numbers and Names. 

    Announcements: 

    • Support our Pax at the various AOs tmw
    • Lots of 2nd F stuff going on. See Slack

    Prayers – YHC took us out

  • 02/09/23 – Heist brings the tunes (Hard to replace Boberry!)

    10 SOJ dudes put in some work with last minute substitute Q Timberwolf. 

    I knew the guys were looking forward to the Boberry playlist this morning, so did what I could and grabbed my mini Bluetooth speaker. 

    Arrive around 5:27 to a crowd hungry for action. Someone makes a joke about whether I would play Taylor Swift. Challenge accepted….Shake it Off by Taylor Swift to get things going. 

    Mosey to bus loop for some random circles. 

    Work way towards Love hill. Disclaimers, etc. 

    Warmorama: SSH,Ukrainian Soldiers, Dead Man Hang, Muricans, Sprinter Lunge Stretch, Plank position calf stretch, 45 seconds for Pax to stretch OYO. More mumble chatter if Katie Perry was next….ok guys you asked for it. Fireworks

    Rocky Soundtrack is queued up…

    The thang: 

    Part 1: Love Hill 11s with WW2s and “Rocky squats”. Jab jab squat = 1. Began with 10 Rocky Squats and 1 WW2. 

    20 count. Recover.

    Part 2: Triple check. Runner touches bus (about 100 yards away). Others do flutter kicks and lunges. Playlist was:

    • A Country Boy Can Survive – Hank Williams JR
    • Highway Man – Willie Nelson

    Mosey towards the light plays, Only the Young – Journey 

    Part 3: Pole alley with burpee pyramid. Cant stop – Red Hot Chili Peppers

    Start with 1 burpee increase by 1 each pole for 11 total sets that looked like this: 1/2/3/4/5/6/5/4/3/2/1

    30 count. To the courts. 

    Part 4: Put on Welcome to the Jungle –  Guns And Roses to start our relay race on the courts. 

    2 teams. 1 through 5. Down and back. Next man sprints. Pax does SSH waiting. 

    Team Honeymoon, DK, McGruff, Dry Rub, and Bullseye FTW. Barely…

    Part 5: I put on some random alt rock playlist for next part (Smells Like Teen Spirit – Nirvana)

    Quick “madam of the night” 4 corners routine on the full set of tennis courts.  Run up to next corner and back. Exercises were build ups of 10x SSH, Muricans, WW2s and squats.  Working up and down. Like this:

    1. SSH/Muricans/SSH
    2. SSH/Muricans/WW2s/Muricans/SSH
    3. SSH/Muricans/WW2s/Squats/WW2s/Muricans/SSH

    A few minutes left. Back to the flag. I put on Ring of Fire – Johnny Cash. Of course you know what we did for 2 minutes at the flag…

    Done. 

    Outro: Numbers and Names. 

    Announcements:

    • Oyster at the Hill tmw
    • VQ for FootLoose tmw at Friday Kettlebell

    Prayers – Oyster took us out. 

    1. Prayers for Nancy’s knee surgery and speedy recovery tomorrow 
    2. Pray for all Pax on IR and for those who have been away to get back in the gloom
    3. Prayers for the earthquake victims in Syria and Iraq. 

    Other thoughts: Tough to Q and pick songs. 

  • Yea. Seriously…no more sprints. The return of an F3 OG.

    4….wait a second… Wilson?!…hell yah. 5 dudes stepped into the misty/rainy cold morning Satan’s Hill. 

    Q with Disclaimers and bienvenidos. 

    Warmorama: SSH (20), Ukrainian Soldiers (15) CSqts (20), Muricans (20), Plank with hand raise left and right (10 seconds), Hurdle stretch left and right (15 seconds), stretch OYO for 60 seconds. 

    The thang: 

    Mosey up the hill. YHC announced classic F3 four corners event around the rectangle with a twist (explaining later). Corners are:

    1. Sultree Dr/Fairham Ln
    2. Sultree Dr/Prenonman Ln
    3. Prenonman Ln/Willowmore Dr
    4. Willowmore Dr/Fairham Ln

    The twist — sprint between corners 2/3 and 4/1, about 60-80 yards. 

    Round one: Mosey corners clockwise (1-2-3-4). Cumulative leg blaster. Looked like this:

    1. 20x squats. Mosey
    2. 20 squats/20x each leg lunge. Sprint
    3. 20 squats/20x each leg lunge/20x toe raise. Mosey
    4. 20 squats/20x each leg lunge/20x toe raise/20x squat jump. Sprint back to #1. 

    Prior to round one, Wilson announced this was the “easy way…no hills.” Customer is always right. Reverse direction (counter clockwise) next round. 

    Round 2: Counterclockwise (1-4-3-2). All upper body

    1. 20x muricans 
    2. 20x decline (curb used) spider-man Muricans
    3. 10x Diamond/10x Wide Muricans
    4. 20x plank jack

    Wildcat blasted everyone on the first 3 sprints. Oyster said no more and put on the after burners on the final sprint. The flames from Oyster’s sneakers caused Wildcat to pull a Hammy. He was able to push through the rest of the beatdown. Maybe no more sprints for awhile after Nancy strained his calf last week going 110 percent. 

    Made it back to flag with about 8 minutes left. Distributed Cindys for farmers carry down the lot and back. Then setup Cindys on curb for 2 rounds of dips and pushups. One more down and back Cindy carry (overhead this time). Some funny mumble chatter about likely having to explain how they got a headache from bashing themselves with block. 

    Outro: Numbers and Names. 

    Announcements: 

    • Glow for Galactosemia glow run on March 5. Details coming. Support a good cause. 
    • Kettleball workout tomorrow at Old Hundred     led by Mudslide. 

    Prayers – Wildcat took us out. Prayers for our families and all the men in F3. Prayers for any of the dudes on IR. 

  • Army of one. Backup QB joins the game. 

    7 dudes stepped into the Gloom this morning Satan’s Hill. 

    Nancy began the Q with Disclaimers and bienvenidos. 

    Warmorama: SSH (20), DQ (10) IW (10), Ukrainian Soldiers (10), Mosey to curb. Hands on curb for for 10x Muricans, 10x drydocks, 10x Plank Jax. 

    The thang: 

    Nancy had Pax mosey to stopsign and back. Then we lined up along the parking lot for 50/75 and 100 percent sprints. 

    At 100 percent, Nancy went 110 percent and felt something pop in his good leg. Dr Wildcat was on the scene and Nancy was unable to further participate. 

    YHC put on his best backup QB game face and took the Q over at thar point: 

    Part 1: Had to think fast. Had Pax grab Cindys and setup on one side of parking lot. Mosey to the coupon stack (rocks) and choose wisely. 11s was the name of the game. Start with 10 tricep extension, run to other end of lot for 1 cindy row. You know the drill…ended with several sprints and 1 triceps extension and 10 rows. 

    Part 2: Coupon rescue mission. YHC did a little woods recon with the 2.0s this past weekend and identified 4 long forgotten cindys thrown off in the woods. Rescue mission ensued with remaining Pax jogging to location and recovering 4 cindys. Pax took turns carrying back cindys. One Cindy may have smelled of dead skunk, but beggars can’t be choosers. 

    Part 3: Made it back to flag. Put away coupons. Had about 5 min left. Rounded up the Pax for a few rounds of SSH with 10 best murican rotation. Made it about 2 rounds. Recovery with some OYO warmdown for 45 seconds. Time. 

    Outro: Numbers and Names. 

    Announcements: 

    • Glow for Galactosemia glow run on March 5. Details coming. Support a good cause.
    • Monthly 4th Thursday SOJ lunches starting 1/26. Chicken Fiesta – 11:30 am. 
    • Kettleball workout tomorrow at Old Hundred 

    Prayers – Wildcat took us out. Prayers for our families and all the men in F3. Prayers for Nancy to not be severely injured. Prayers for safe travels for Heist’s wife in Morocco. Prayers for Wildcat and his wife as they travel to DR tomorrow for some R&R. 

  • OTB 5 miles – 9:03 pace. NM dudes.


    Good run with P.O.G today. Got the heart pumping. Talked about the empty Q sheet at Timberwolf and Satan’s hill. Might have to sign up because we know everyone likes burpees.

  • Snowman globe patrol. 

    Seven men braved the cold at Satan’s Hill. 

    Disclaimers and bienvenidos. 

    Warmorama: SSH (30), Ukrainian Soldiers (20), Don Quijotes(10), Muricans (10x), Flutter Kicks (20x), Duke stretch both sides, stretch OYO for 60 seconds. 

    The thang: 

    Mosey up the Hill to the intersection of Prenoman and Sultree. Triple check (throw back to the 12/16 “Three Amigos” workout):

    A guy runs to bottom of Sultree and back. B guy SSH and C guy squats. 3 rounds completed.

    20 count. 

    Snowman globe patrol begins…Pax spied the first soon-to-be-HOA violation in the distance. 

    • Work our way down Sultree to first light post doing lunges. 
    • Walk to next light pole. 15 drydocks.
    • Jog to next light pole. 20 LBCs

    Reach the violator. Penalty = 10 burpees (or 20 Muricans + 20 squats). 

    Mosey back up Sultree. Loop to Willowmore. One more violation spotted. Guys know the drill. 10 burpees.

    About 10 min left, so we mosey back to the flag. Oyster was satisfied we had over two miles booked at this point.  

    Flag area: Grab some cindys. Mudslide and I handed the cindys out like rifles to the poor Russian soldiers in the beginning scene of the movie “Enemy at the Gates”.  

    First called exercise was cindy farmer walk (about 100 yards total) down and back in the parking lot. 

    Five minutes remaining.  Cindy curls and curb dips. Note: You can modify exercise with dips as follows:

    • Modification 1: Hands on top of curb, feet out front. Dip. Easiest 
    • Modification 2: Block on top curb. Hands on block, feet out front. Dip. Harder with increased range of motion. 
    • Modification 3: Block out front. Feet (heel) on block. Hand on curb. 

    Several rounds completed. About 10 reps on each exercise per round. 

    Time. 

    • Idea for next time:  Do 11s with cindys and rock coupons. We could setup blocks on one end and perform rows. Run to other end and do curls. 

    Outro: Numbers and Names. 

    Announcements: 

    • OTB kettle ball workout at Old Hundred tomorrow. Recommend 35 lb kettle bell. 
    • Glow for Galactosemia glow run on March 5. Details coming. Support a good cause. 
    • Frozen Triangle CSAUP 1/21 – be there. 

    Prayers –  Nancy took us out. Prayers for our families and all the men in F3. Prayers that guys out there hurt can heal and join the Pax.