Author: Nancy Lopez

  • The 804 has made an appearance

    11 of the deep SOJ finest came out to Satan’s Hill to end the week with a highlight. YHC had anticipation of the Ghostflag, but was prepared nonetheless! According to PAX who used to post but now just drive by in the morning, here is what went down.

    Mosey to stop sign and back to lot.

    COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters. 

    The 804:

    25 each of: Merkins, Curls, Overhead press, Squats, Carolina Drydocks, Skullcrushers, Bent rows, Calf raises. Most exercises performed with Cindy. 1 Burpee. Total 201 reps. Run up hill and back.

    Repeato 3 more times. Total 804 reps.

    Announcements: Breaking bread sign up on Q sheet. Labor Day convergence at Forest hill park. 9/11 Ruck.

    Prayers: To Wildcats scans, For Taziki’s dad, and more. YHC took us out in prayer.

    Always an honor to lead and start the day with something hard.

  • Why not the BUCKEYES!

    An even 9 came out for the latest edition of Satans Hill. Some pax were calling for a flex Friday. However, they also stated they would wear a Buckeye shirt. With me the only one supporting my team, YHC decided on a mix.

    standard Nancy warm up to get everyone ready.

    Cop 1- Ring of fire. Everyone called an exercise with Cindy.. and yes one guy called merkin pull through.

    Cop 2_ Farmers carry to bottom of the hill. 10 stops up the hill. Start at 10 and add 10 each stop to the top. Exercises included but not limited to: merkins, WWIII’s, squats, curls, skullcrushers, Christian mccaf raises, APD,

    prayers to futons daughter who took a spill. YHC took us out in prayer.

  • Handshake’s Mom Makes an appearance

    A Big number of 15 Came out for this iteration of the Alamo. This included some passport stamp seekers of the summer tour. Great to see a big number and nice work to the handful of Alamoians for making it out. Apparently some of them have been on vacation everyday but Thursday all summer? After some brief comments about YHC’s mom, away we went. According to Handshake’s mom this is what transpired.

    Brief mosey warm up to stop sign and back. 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters.

    Cop 1. Mosey to bunker. Cumulative 4 corners top, bottom each side and top of other side. 25 merkins, 50 Squats, 75 ?, 100 Monkey humpers.

    COP 2 Mosey to play ground for Triple check. Runner to mailbox, Incline merkins and Imperial walkers.

    COP3 Mosey back to flag. 4 corners cumulative as well in lot. 10 Plank jacks, 20 LBC’s, 30 Dollie’s , 40 Flutters. Then run Reverso dropping each exercise.

    1 minute f stretching OYO to finish it off.

    Prayers to Charlotte’s family and may she be resting in peace. Prayers to our brother going through aggressive chemo. YHC took us out in prayer.

    Announcements: Breaking Bread-sign up, Labor Day convergence- Timberwolf?, 9/11 Ruck and opportunity fr the Lincoln memorial stairs.

    Thanks for allowing me to lead! And to Handshake’s Mom, until we meet again!

  • Missing person Report

    As the time clicked forward to the bottom of the hour, our Q was missing? God knows he has fartsacked before, but this was different. Without crabgrass, YHC grabbed the reigns. According to Marmaduke who drove past us during warm up, here is what transpired.

    Mosey down the hill and back. 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters.

    COP 1- 4 corners (The BIG 4 corners). 25 Merkins, 50 WWII’s, 75 Squats, 100 Dollies.

    COP 2 -6 corners adding 2 stops on long straight-away. Exercises were multiple of 10.

    Various runs, then mosey BTTF. Ring of fire. Time was called.

    YHC took us out in prayer. Prayers to Taziki’s father!

    Announcements- Homegrown half and see slack.

  • Why so much running?

    8 of the SOS SOJ finest rolled into the old hundy to see what a YHC kettlebell beatdown had in store for them. According to the unfriendly runner who was invited to join, but sneered at us instead, here is what went down.

    Mosey around the front lot. 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters.

    COP 1- Runner is timer across the lot. Called exercise is done until timer is back. Swings, Overhead press, curls, Skullcrushers, Squats, LBC’s, Dollies, Merkin pull through.

    COP2- Run 50% half way and 100% halfway. Other runs called. Down back 2 more times.

    COP30 Runner is timer with 8 exercises completed. Side swings, Crowns, APD’s, Flutters, etc.

    COP4- Repeato COP2

    COP5- Various exercises until time was called.

    Announcements- See slack

    YHC took us out in prayer.

  • Flex Friday?

    18 came out to Satan’s hill and with a host of PAX getting their tour stamps, Satan’s Hill had to be on the menu. According to the Pax member who arrive mid run up the hill, here is what transpired.

    Triple check #1 : With Coupons: Curls, Bench Press, Runner up the hill.

    #2 Runner to bottom of hill, Skull crushers, Squats.

    #3 Runner to bottom of lot. LBC’s Overhead press.

    Ring of fire with coupons. Assorted exercises.

    Time was called

    YHC took us out in prayer.

  • To finish in front of the Queen

    9 men fought off the fartsack to start the week right and welcome a beatdown. 72 and sunny with 100% humidity! According to the early clubhouse gym attendees, here is what went down.

    Quick mosey around the parking lot to start.  COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters.  

    Horseshoe in the lot. Start at 5, add 5 after each run. Progressive repeating all exercises at each turn. 5 squats, 10 merkins, 15 WWII’s, 20 Jump squats, 25 Plank jacks, 30 lunges, 35 Hello dollies. Once we arrived at 35 we continued dropping 5 each round until back to start. Finished with minute to spare for a Stretch OYO.

    Prayers to Fandango and fam as he deals with loss of his father. Happy 251 birthday to the US Army. YHC took us out in prayer.

    Thanks to Heist for supplying coffee this morning (and most mornings). Summer tour happening now. See slack for allocations. Get out of your comfort zone and meet some of F3 RVA’s finest. Convergence at GridIron July 4th 7am.

  • Proper Beast, Done improperly

    A Standing room only crowd of 14 of SOJ’s finest came out to brush up on how to do a beast properly. 6x6x6 right. Great to see Gotham and Snooki making the shed proud. And Alamo had some representation. Even Crumb showed up for his first workout in months. After explaining who Iron Maiden was the PAX was off.

    COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters. 

    On to It. A beast up Satan’s hill. Exercises were WWII’s, Squats, SSH’s, Drydocks, LT. Dan’s and 2 more exercises not in my frontal lobe. And yes, that was 7 rounds? We broke from the norm and did to reps down side street which threw off the cadence. Oh well.

    Prayers to many needing healing hands.

    YHC took us out in prayer.

  • Who is Qing this S#$! Show

    7 men assembled for a Fiesta on Cinco de Mayo. Crumb aka Cookie was the first person in the lot and I wondered if the cheese grater was making a return, alas it was.

    Quick mosey around the to start.  COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters.  

    Cinco Exercises (KB Swings, KB Marching Boy, KB Halo Lunges, Curls, Skull crushers) Cinco reps each. Run to end of lot after completion. After 2 break for 5MOM ABS.

    Cinco Check. Same exercises dropping halo lunges. Runner/Timer across the lot. This felt more like herding cats then structured exercises. It was at this point crumb asked who was Qing to which I replied you here me talking right.

    Prayers for Hermies 2.0 on good health, to Purple Rains sister family, to kids graduating and moving on in life and to our military protecting our freedom.

    YHC took us out in prayer. See slack for events.

  • Clear as Rudy (Mud)

    A strong showing on a brisk morning, but Alamo crew was as strong as a 3 month old baby. Yeah Swoop is a beast, but I guess it was too fridged for the rest.

    Quick mosey around the lot. Basic introduction. SSH, IW’s, Jazzercise, DQ’s, Willy Mays Hayes, Roscoe’s mom, merkins, LBC’s ETC.

    Despite crystal clear directions the PAX struggled with understanding where I was going or trying to lead them?

    Split the Pax in 2. Go to separate ends of lot. 1 runner from each team race to the center for 10 Bouyah Merkins or WWII’s alternating. Remaining PAX does exercise of runners choice. First round was like coaching my 5 year old son in Tee Ball! Losing team does burpees.

    Mosey to the bunker for round 2 and 3. Same premise but start at top of hill and race to center of bunker.

    Some wheels were shown, no one was hurt and beatdown was complete.

    Prayers to Hermie’s 2.0. YHC took us out in prayer.