Author: Heist

  • This is my cindy, there are many like it, but this one is mine.

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

    Disclaimers and bienvenidos. 

    Warmorama: SSH (20), IW (20), copper head squats (10), Dead Man Hang (Center, Left, Right), Fwd and Rev Arm Circles (15 2x), Muricans (10x), mountain climbers (20x), calf stretches, stretch OYO for 45 seconds. 

    The thang: 

    Part 1: Mosey to our brand new cinderblocks, still have that fresh baked smell. 

    3x rounds of: Sumo squats, Regular squat, dead lifts, and lunges with Cindy. Each lift about 30 seconds performing as many clean reps as can be done. Between each lift we performed 10 SSH. Each round ended with cindy farmer carry accross parking lot and back. 

    Part 2: Mosey to the log pile carrying cindys. Setup 4 logs with two man teams. Partner A on the log and partner B on the cindy. 

    Three rounds of rotations of cindy curls and log press. 30 seconds each with 15 seconds rest. 

    Two rounds of rotations of cindy OH press and log dead lift. 30 seconds each with 15 seconds rest. 

    Part 3: Moseyed back to flag area circled up for cindy hot potato. Dude calls out exercise for Pax and runs to end of lot, performs 10x toe taps, and comes back for next guy.  Exercises performed with the cindys ( I think this was it).

    A) bench press (everyone did OH press….I guess people don’t like getting wet). 

    B) Curls

    C) OH block hold

    D) Block Lunge

    E) Block sumo lifts

    F) Block Muricans 

    G) Block Mountain Climbers

    Part 3: Carefully tuck the cindys away and 1 round of murican ring of fire. Each dude shows off their best moves while Pax planks. Knuckles, Hand release, diamond, claps, etc 

    Time. Enjoying this flex Friday thing. I think its good to get some “weight” training in and take a break from the running. 

    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. 
    • Frozen Triangle CSAUP 1/21 – be there. 

    Prayers – Oyster took us out. Prayers for our families and all the men in F3. Prayers for men experiencing loneliness, hope we can reach them through the brotherhood of F3. 

  • OTB NM Run

    Heist and POG put in 5 miles today. This included 1 mile up and down Satan’s Hill (5 times). At mile 3 we began the hill running between 80 and 100 percent effort.

    Tough.

  • Bad moon rising

    8 SOJ dudes put in some work today under a full moon at Timberwolf. 

    Mosey to front of school. Disclaimers, etc. 

    Warmorama: SSH, Helis, Ukrainian Soldiers, Copper Head squats, Muricans, Flutter Kicks, “Duke” stretch left and right side, 45 seconds for Pax to stretch OYO. 

    The thang: 

    Part 1: Mosey to picnic tables for a “quad check” 

    2 team rotation between picnic table step ups, dips, squats, and running to 3rd light pole in front of school. 

    Recover. On to next. Mosey to “love hill.” This is apparently the name according to old back blasts. 

    Part 2: Love Hill 11s with Muricans and Sauats. 

    20 count. Recover. Mosey to “pole alley”

    Part 3: Pole alley with burpee pyramid. 

    Start with 1 burpee increase by 1 each pole for 10 total sets that looked like this: 1/2/3/4/5/4/3/2/1

    30 count. To the courts. 

    Part 4: Two rounds of tennis court 4 corners. 

    Mosey back to flag

    Part 5:  1 round of Murican Mary. 

    Done. 

    Outro: Numbers and Names. 

    Announcements:

    • Nancy at the Hill tmw
    • VQ for Mudslide at Rock and Roll Saturday 
    • SOJ get together Friday. Text Nancy for details. 

    Prayers – Honeymoon took us out. Prayers for all in the Pax. Prayers for kids in school. May they know everyday God loves them. 

    Other thoughts: Lots of encouragement from Pax members today to one another. That is what it is all about people! 

  • Three Amigos Part 2 (Ice Age)

    Three amigos once again braved the gloom today at Frozen Over Satan’s Hill. 

    Warmorama: SSH, Ukrainian soldiers, mountain climbers, merkins. Warm enough!

    What we did:

    Mosey up Satan’s hill. Jogged all around NM to stay warm with various exercises in between such as lunges, squats, merkins, American hammer, LBCs, Flutter kicks. 

    We even got in two triple checks at #1 Sultree/Prenoman and #2 at the top of Satan’s Hill.

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

    #2 – A guy runs from top of Satan’s Hill to the fire hydrant, B guy does soldier taps, C guy box cutters. 2 rounds completed. 

    Good mumble chatter about how it felt colder today than at Dog Pile Saturday. 

    By the time we finished we were feeling warm, but ready to be done. About 2.5 miles plus the exercises. Not bad for 14 degrees. 

    Outro: Numbers and Names. 

    Announcements: 

    • Oyster will reach post #300 for 2022 in a few days. 
    • Come out and support Doozy at Dog Pile for   his Q on NYE. 

    COT: YHC prayed us out.  

  • yippee ki yay – Mudder Truckaah

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

    5:27 a.m. I am greeted with a text from Oyster, “where are you”? Santa was on the way with presents of cold forged iron for all. 

    Warmorama: SSH, Ukrainian…ok ok Russian Soldiers, copper head squats, plank position alternate left and right arm up, plank jacks, mountain climbers. 

    What we did:

    Part 1: Mosey to the log pile: Setup 4 logs for round robin. One man runs to cul-de-sac and performs 20 merkins and 10 squats. Other guys did various log lifts. Presses, calf press, twist push and low squat log press. 

    Part 2: Moseyed back to flag area and setup five stations for a clockwise rotation of exercises. 

    A) Cinderblock Press

    B) Kettle Ball swing (20 lb)

    C) Dumbbell curls (20 lb)

    D) Cinderblock farmer carry across parking lot to station E.

    E) Goblet squat (60lb kettle ball). 

    E walks cindy back to station A. 

    Went through this rotation all the way through 2x. Timing of station rotation based on farmer carry from station D to E. 

    Part 3: Christmas movie trivia. Wrong answer equals 5x merkins. Line up at one end of parking lot and lunged down and back. Pax took turns with trivia. Good mumble chatter and laughter here. Wilson knows what’s up…Diehard is the best Christmas movie of all time. 

    Part 4: Oyster was sad about not getting a full mile of running in, tried to help out with a run to stop sign and back to flag. Quick conveyer belt around the center concrete landscaping (think hand walk in plank position around the rim)

    Part 5: YHC got a little goofy and called for a “circle of pain” with merkins. Pax planked up and rotated through 2 sets of holding plank while each dude knocked out 10 reps. 

    Time. Enjoying this flex Friday thing. Will have to think of more exercises and different rotations. Despite running less than 1 mile, our hearts were pumping. 

    Outro: Numbers and Names. 

    Announcements: 

    • Freezing cold Q tmw at Dog Pile tmw. 
    • Lots of 2nd F stuff going on. See Slack

    Prayers – Oyster took us out. Prayers of thankfulness for Christmas with family and friends. Prayers for all our PAX on IR or sick. 

    PS. I somehow managed to have a Cinderblock fall apart over my head during a press this morning. Why did that happen?! Glad I was able to dodge the falling block pieces and didn’t need to ask Hermes to put my tooth back in. 

  • Three amigos.

    Three amigos braved the gloom today at New Market’s Diablo Hill. 

    Warmorama: Mudslide and I started things off with SSH and Imperial Walkers. Oyster thought things were moving too slow, so he sped it up with helicopters, muricans, plank jacks, and mountain climbers. 

    What we did:

    Mosey up Satan’s hill. Stopped and performed mountain climbers. Jogged around NM and hit various hills performing combinations of muricans, squats, mountain climbers, seal jacks, flutter kicks, and ab twists.  

    Ran back to flag area and did various log lifts. Presses, calf press, twist push and low squat log press. 

    Moseyed back to flag area through the woods where we thought we spied Tobit, but Just a quick rabbit getting away…

    Back in the lot a quick triple check using the two cindis. A man squat, B man block flutter kick, and C man runs to end of parking lot (performs conveyer belt – think hand walk in plank position around the center concrete  landscaping). 3 x sets done. 

    Time. We all agreed it was a great push. Happy we got it done. 

    Outro: Numbers and Names. 

    Announcements: 

    • Oyster has Q at Dogpile tmw. Come out. 
    • Lots of 2nd F stuff going on. See Slack

    Prayers – Oyster took us out. Prayers we continue to reach new guys experience F3. Prayers for all our PAX on IR or sick. 

    PS. Wooden bridge ices before the pavement 

  • 11/16 – Giving thanks at SOT.  

    Another glorious day out in the gloom at SOT this morning. 

    Three runners (Honeymoon, Florence, and Rosie) took off and the six remaining began bootcamp (Footloose, Bullseye, Heist, DTH, Doozy, and Wedding Singer)

    Warmorama: Mosey to bus loop for tracers (jog the line, side shuffle, Bernie back). Circle up: SSH, copper head squat (OYO). Got into plank position  did calf stretch and sprinter stretches. On your six for: LBCs and Flutter Kicks. 20 seconds to stretch whatever else you need. 

    The thang:

    Sprint and Ball dip: Pax lined up along bus loop. YHC pointed out numbers 10 (closest) through 1 (farthest) on the loop. Sprint down and back to each number and perform # of ball dippers (2x count). Start with long sprint and 1x ball dip. End with short sprint and 10x ball dip. Copy?

    Mosey to track behind school passing doors 5/6/7. Lunged between doors and performed ‘muricans or alternate ab/leg exercise of choice. 

    The track: Indigenous peoples run around the track (almost 4 laps). Stop at benches and performed exercises. Lap 1: 20x dips, Lap 2: 20x dips/20 squats, Lap 3: 20x dips/20 squats/20 2x mountain climbers. 

    Between Lap 3/4 things were getting tough. A little merlot was spilt, some cramping, etc. YHC had to think fast. 20 count to catch breath…circle up.

    Thankfulness COP: Each dude shared what they were thankful for and called out exercises to perform. We did flutter kicks, muricans, planks, Smurf jacks, LBCs and squat jumps. 

    Pax got the wind back, so I decided to kick it up again with 5 minutes left. Up the small hill 3x, jog back around and perform 20x reps of choice. 

    Mosey back to flag. 

    Running note: Heard they got in 4 miles. Nice work. 

    Outro: Numbers/Names. 

    Announcements:

    1. Not a humpday happy hour next week. Happy Hour on Tuesday 11/22. Hardywood West Creek. 
    2. Spiderrun 10k. Turkey trot. See Florence for details. 

    Prayers:

    1. Continue to pray for Honeymoon’s father and his battle with cancer.
    2. Pray for healing family relationships between Florence’s father and brother. 
    3. Pray for Doozy to have success with contractor license test
    4. Prayers for all our Pax on IR or fartsacking. Hope to see you all out in the gloom soon.

    Good work everyone. Today was tough. See you next time. 

  • Midlo Mountain and then some. 

    YHC was expecting a crowd at SOT, but only a small band of dudes ventured into the Gloom this morning. 

    Four runners (Boberry, Draper, Honeymoon, and Tobit) took off and the five remaining began bootcamp (Belichick, Bullseye, Heist, Nancy Lopez, and Wedding Singer)

    Warmorama: Mosey to track for a lap. Circle up: SSH, Imperial Walkers (Bullseye said it looked like I was doing hillbillies….true true.) Copper head squat (YHC still cant do cadence right), LBCs, Hello Dollys, Flutter Kicks, Wilson’s wife, Fudd’s wife.

    The thang:

    Track Hill: 5 rounds of sprints up small hill near track (where we typically do bear crawl). Jog back around down sidewalk to starting point. Begin each set with 10 reps with called exercises (LBC, Drydocks, Squats, WW2s, and 2x count Flutters). End each set with 10 merkins (aka ‘Muricans). That’s 50 jersey boys. 

    Paved Hill (near bathrooms): 2 rounds. Each dude runs up hill and back while Pax completes exercises. Return runner calls new exercise. We did all sorts of things: SSH, Freddie Mercury, Mountain Climbers, Toe Taps, Wall sit, Planks, LBCs, jazzercise, Etc. 

    Mount Midlo: Pax bushwhacked to the start of mount mido. Performed 10 sets of 10 merkins at various intervals running from bottom of mount Midlo back to the flag. 

    Made it back to flag for a few ab reps. Time ran out. 

    Running note: Heard they got in 5.5 miles. Nice work. 

    Outro: Numbers/Names. 

    Prayers:

    1. Continue to pray for Honeymoon’s father and his battle with cancer.
    2. Pray for Boberry’s dad who started an experimental prostate cancer treatment.
    3. Pray for the family of Tobit’s friend. His mother passed away suddenly. 
    4. Prayers for all our Pax on IR or fartsacking. Hope to see you all out in the gloom soon.

    Good work everyone. See you next time. 

  • Big Bad Wolf

    12 dudes put in some work today at the Big Bad Timberwolf. 

    Mosey to basketball court. Disclaimers, etc. 

    Warmorama: SSH, tricep/arm stretch, slow and low squats (YHC confused PAX by saying “dips”. My bad!), Dead man hang, LBCs, Muricans, cobra stretch. 

    To track:

    Part 1: Partner combo workout. 

    Round 1:

    Work with partner to perform 100 merkins. Partner not pushing is planking. 

    1 lap around track

    Round 2: Mountain Climber (double count) and dips (200). 

    1 lap around track

    Round 3: LBCs and squat jump (200/100)

    1 lap around track 

    Part 2: The Al Carmichael

    Line up along sideline of football field. Pax jog to the other sideline, do 10 reps of the exercise, then sprint back to the starting point and do 10 more. Six sets of this, changing the exercise each time. Exercises: 

    Merkins
    LBCs
    Squats
    Dry Docks
    Rosalita

    Lunge

    Part 3: Impromptu idea

    Pax took turns with sprints up two story observation tower. Pax planks while waiting turn. Did I remind you to plank or what!?

    Mosey back to flag….but wait there more…3 min left.

    Round 4: Wall work.

    Backs to wall. 1:2 ratio of Burpee to Donkey kicks OYO. I think POG get the win at 5/10.

    Time! The wolf got moneys worth

    Outro: Numbers and Names. 

    Announcements: Duke at the Hill tmw. Honeymoon running the Murph at twin team. 

    Prayers – Duke took us out. Prayers for all in the Pax. Prayers for recovery and healing for Honeymoon’s father. 

  • Pumpkins everywhere

    7 of RVA’s finest dudes joined me at Satan’s Hill today for what I intended to be a light day. The guys seemed too chipper, so I figured we needed to push it a bit. Wilson joined the Pax this morning – had to hook him up with some running.

    Warmup:

    Circle up Pax. SSH, good helping of helicopters, Imperial Walkers, Dead Man Hang, LBCs, sitting ham string stretches, Muricans.

    The Thang:

    1. Glowing pumpkIn tour: Mosey through New Market Villages. 5x Murican and 10x Squat for each glowing pumpkin. There were a few too many pumpkins…some mumble chatter about the Q promising a coupon workout etc. Pax made it to the start of unfinished section. Mosey back as Pax to coupon stack (I did promise).
    2. All about the Benjamins: Grab a coupon. Line up. 3x rounds of 25/25/25/25 of called exercises.
      1. Round 1: 25 curls/25 lunges forward/25 squats/25 lunges back to coupon.
      2. Round 2: 25 overhead press/25 yard coupon carry/25 ww2s tapping the coupon/25 yard coupon carry back to line.
      3. Round 3: 25 muricans with hands on coupon/25 yard sprint and back/25 squats
    3. 5 minutes of Mary (Abs). Circle up the Pax. Around the circle. Each dude calls out said exercises and counts. We did flutter kicks, WW2s, murican hammer, LBCs, box cutters, Freddie Mercury, Sword Play?, and wrapped up with plank.

    Time.

    Wrap up:

    Numbers/Names.

    Announcements:

    1. Beer mile 10/29/22 (11th Annual – Shawn G Hogan)
    2. Happy Hour at Veil (Forrest Hill location) – 10/20/22
    3. Sign up for the Rugged Maniac on April 29, 2023. About $29 now. See Mudslide or Florence for team sign up details.

    Hermes prayed us out (thanks bro).

    Good work guys –

    Heist