Author: Nancy Lopez

  • 22 at SOT on 2.2.22?

    Coincidence I think not!

    22 Strong posted for SOT this morning to mark a 1/2 century on this earth for YHC. YHC had somewhat of a plan but it started going to SSH!$ pretty quickly sso multiple audibles were called. I want to send out a BIG THANK YOU! to all PAX. I thank god F3 came into my life just shy of 3 years ago. The workouts but more importantly the PAX has been a source in so many ways! I appreciate each and every one of you!

    Mosey to front loop. COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang,, Flutters, Dollies.  Each PAX complete 101 Merkins to equal the day 2222 total merkins. Scary right? 22 PAX on 2.2.22!!

    The thang:

    Mosey to track. Progressive Triple check. With Runner hitting 1/4 of the track calling for next runner and starting exercises until last person caught up then repeato. Exercises were Drydocks and Monkey humpers.

    Next standard triple. Runner, LBC’s, Merkins

    To the hill. a really confusing exercise was called and quickly 86ed. So switch to love hill with partner.

    To the tennis courts. 4 corners with PAX divided in each corner. 20 of called exercise at each corner. Lap 1 Merkins, Lap 2 LBC’s, Lap 3 squats. Another 21 merkins each to round out the first 80 to make another 2222 for the PAX.

    Announcements: Hump day happy hour: Triple crossing Midlo. GLOW Run 3.6.22 5pm. See slack.

    Prayer Requests: To the 2 officers killed yesterday and their families.

    YHC took us out in prayer.

    Make Today Awesome!  

  • Last day of silence

    18 strong posted for my last day of silence. YHC had a rough plan for the workout but that had to be adjusted due to size of PAX. Thank you all for posting. I really appreciate OC posting in the Browns gear .

    COP- 49 each SSH, 20 LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, ,Russian soldiers, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    The thang:

    4 corners: Bumper style. 5 groups, 1 is always running bumping group to next. Exercises were hand release merkins, WWII, SSquats , Monkey humpers. Completed 2 rounds.

    Triple check: Runner, Drydocks and LBC’s

    Mini dora: Runner, 50 merkins, 100 LBS’s, 150 squats.

    Various runs across the parking lot.

    BTF- Someone took off for the flag like a Bat out of Hell.

    Announcements:

    Hump Day Happy hour Triple Crossing midlo, Glow Run March 6th see slack for sign up.

    Prayer Requests:

    YHC took us out in prayer.

    Make Today Awesome! 

  • The Six is in

    17 strong braved the gloom this am on Satan’s Hill. In our minds it was 72 and sunny. YHC was anticipating a strong start to a week of Q’s. Mainly just to motivate me to get out of the Sac. Thanks to all those that joined me this morning.

    COP: 49 SSH, 20 LBC, 10 each: DQ’s, Jazzercise, Imperial walkers, Helicopters, Merkins, Flutters, etc.

    Cul-de-sac tour: Run through dog park to Adelay. Start here doing 49 of called exercise in sac and 49 at top. Exercises were MErkins, LBC’s, Squats, Log lifts (20 and rotate through PAX), Back to 49, Flutters, Dollie’s, Rosalita’s, APD’s. Run BTTF. 2.8 miles logged.

    Announcements: Sign up for GLOW run in New Market 3/6.

    HErmie took uss out in prayer.

    I thank everyday Wilson put me in a EH and pulled me out to F3. I had all the excuses not to do it. I could easily rationalize it is to early. Now when I dont go I slog through the day. Thank you all for the inspiration you lend me everyday. SSYITG

  • Party of 5

    YHC was wondering how many PAX would be a Satan’s hill considering the Murph was happening on the other side of SOJ. YHC had singed the Q sheet to keep SH open surely not to avoid the Murph. With 4 PAX eagerly awaiting the beatdown we began.

    COP- various warm up exercises performed .

    Thang- station time. runner as timer. 4 different exercises

    including using some resistance bands and jump rope. completed 5 rounds with Mary to round out time.

    YHC took us out in prayer.

  • All in NM

    An even 5 rolled into Satan’s hill for a beautiful 72 degree day, unfortunately there was a -50 degree windchill. At the bottom of the hour we were off.

    We warmed up.

    Workout: Run though hood stopping at every 2nd mailbox to perform exercises. Started at 5 and worked our way up to 75 reps escalating by 5. Various exercises.

    Hermie took us out in prayer.

  • You New

    11 Warriors braved the rain and snow to take part in a Satan’s Hill beatdown. But wait not a drop or a flake in the sky. Undeterred the PAX was ready to roll at the bottom of the hour. According to the penguins here is what went down.

    COP- 20 each: SSH, LBC’s. 10 each: SQ’s, cherry pickers, Jazzercise, Imperial Walkers, Russian Soldiers, Helicopters, Merkins, Drydocks, Flutters, Dollies, Rosalita’s.

    The thang:

    Dora: Runner up the hill, 100 coupon curls, 200 coupon chest press, 300 coupon squats

    Triple check: Runner up hill, Rock copters, coupon front lateral raises.

    Split group in half. Half sprint to top of lot while other do merkins then switch. Complete 2 rounds. Finished with some lunges then stretching.

    Announcements: ROck-n-roll 7am Saturday at Rockwood park.

    Prayers: To PAX and family that have Covid. May they recover quickly. Rosco took us out in prayer.

    Ma

  • Looking for Dry Spots

    Seven strong and 4 runners posted for a mid week beatdown. It was tough get up for YHC and he came in hot with a Trio from NM in tow. According to the bus driver here is what went down.

    COP- 20 each SSH, LBC; 10 each: DQ’s, Jazzercise, Helicopters, Imperial Walkers, Russian Soldiers, Merkins, LBC’s, Flutter kicks.

    The thang: In front bus loop do a 4 corners with a 5th group bumping the groups around the square. Do exercise until you get bumped. Exercises Drydocks, Hand release merkins, Squats, Monkey Humpers. Completed 4 laps.

    Mosey to track: Repeat the same 4 corners with different exercises but YHC screwed it up with only 4 groups. Anyway we did one lap. Then ran another lap.

    Repeato in the bottom lot with another 2 laps completed by all.

    Announcements: New AO Rock-n-Roll Saturday 7am

    Prayers: To Florences FIL undergoing surgery.

    YHC took us out in prayer.

    Make today Awesome!

  • 2 poles forward and 1 pole back

    11 Strong posted for the night before the night before beatdown courtesy of YHC. 10 SOJ Faithful and 1 traveler from Boston (my BIL).

    COP We did various warm up exercises.

    The thang: Run 2 light poles perform called exercise and run 1 pole back and perform called exercise again. Repeato, Start with 1 Burpee up to 23 squats. Pax all took turns calling their favorite exercises. Ended doing a full loop around school with 23 being right where we started. 23 days of December.

    Lots of mumble chatter including Bob Ross comments which caused me to call for 100 merkins and 50 Drydocks at intervals.

    Way to win the day fellas!

  • Morning Wood

    An even 9 SOJ regulars made the trek to Satan’s hill for a blustery 55 degree beat down. Well actually it was 8 when I we heard tires squealing and to our wondering eyes appeared Hardywood and a van big enough for 8 tiny Reindeer (or sheep).

    COP The usual.

    The Thang: 2 triple checks with coupons. 1st up the hill with curls and overhead presses. 2nd horseshoe to Otterdale with coupon squats and something else I cannot remember.

    Next up 25 curls run to top of lot and back, 25 curls, 50 merkins run to top of lot and back, continue adding 75 LBC’s 100 squats then BTTF.

    Prayers to Vagabond’s co worker dealing with some difficult times. Prayers for all those traveling.

    Announcements: Rosie’s 12 days of Christmas at No Toll Tuesday. New Year’s Day convergence at Rock-n-Roll at Rockwood park. Vagabond and Gypsy still collecting Men’s clothing.

    YHC took us out in prayer.

    The warmer morning (and HArdywood) brought much more chatter. Thanks for letting me lead.

  • Wait for me!

    YHC was running late and arrived to a few cars but no PAX. Luckily Doozy did not move too far and the pax was easily found in the darkness. According to the trash truck driver here is what went down.

    COP: 20 each: SSH, LBC’s; 10 each: DQ’s, cherry pickers, helicopters, Jazzercise, imperial walkers, Russian soldiers, merkins, 

    The thang: progressive light pole alley.  Standard light pole alley adding on and doing all exercises at the top. Run in between. Starting with 10 merkins, 2O lunges, 30 monkey humpers, 40 Drydocks, 50 American hammers, 60 mountain climbers, 70 flutters, 80 ???, 90 prom dates. Doozy called time was up and back to the flag we went. 

    apologies for my late arrival. Always honored to lead.

    YHC took us out in prayer

    announcements: vagabond reports a hump day happy hour will be announced shortly. Last call for men’s wear.