Author: Nancy Lopez

  • Is this a running AO?

    4 Men and 2 runners faced the sweat of SOT. YHC had pushed arrival to the brink but Hermie had a solid pick me up to get me there on time. As the bus horn blew we were off.

    Mosey to the front bus loop for COP. 20 each: SSH, LBC’s, 10 each: DQ’s, Cherry pickers, Deadman hang, Helicopters, Arm circles +reverso, Merkins,

    The Thang: Mosey to the track. Run full lap stopping on some corners for some beat downs. 1st lap: 25 plank jacks, 2nd lap: 25 Lunges, 3rd lap 25 box cutters, 4th lap, 25 merkins, 5th lap 2 20 count bernies on straight always and 2 kareoke on the corners. Mosey to hill. PArtner up. PArtner 1 run to the top PArtner 2 Lunge then 2nd exercise ?? Mosey BTF for 2 ring of fire merkins followed by 2 minutes of stretching.

    Announcements: A lot coming up check pre-blast and slack. YHC took us out in prayer.

  • Madam Wilson and the majestic woodpecker

    Nine of Richmonds finest and one traveler from Charlotte decided to challenge Dogpile this morning. What rain? It was sunny and 70 for this morning’s edition. YHC was excited to get his first Dogpile Q under his belt. At the stroke of 6 off we went.

    COP- Mosey to amphitheater. 20 each SSH, LBC’s. 10 each DQ’s, cherry pickers, Phelps, Helicopters, Imperial Walkers, Russian soldiers,

    The thang: Perform 5 merkins on bottom step, shout to another PAX to start when finished, run to other side increase 1 step, repeato until all Pax has snaked to the top. Repeato on way down with 10 LBC’s as exercise. Back up with 10 squats as exercise. On down all grab a step. Perform all 3 exercises on ends with shuffles, Bernies, etc. run across. 2.7 miles were logged. We picked up a Brad during the workout he tried to stay up but was struggling. Like shakedown said “Hopefully we brought some brightness to his day. Welcome to Brutus (What are odds we would have a scUM fan join on my first dogpile Q? Go Buckeyes) traveling in from Charlotte. He will be checking in with us every few weeks as he helps his daughter renovate her house here in Richmond.

    Announcements: Lots coming up, lots going on. See Preblasts and Slack.

    Prayers to all those PAX out there who could not make it , may the lord bring them back.

    Always an honor to lead. Thank all of you for being brightness in my life.

  • Why did you quit!

    A party of 5 posted at SOT for a beat down and 3 rabbits came to run. The mumble chatter started out of the gate with one of the runners asking one of the PAX “Why did you quit running”. HAHA chuckles were felt by all. At the stroke of 5:30 off we went.

    The the front bus loop for COP. 20 Each SSH, LBC’s, 10 each DQ’s, cherry pickers, helicopters, IW’s, MErkins, Flutters,. Mosey to back down stadium stairs to the track.

    The Thang: Quintuple check. Runner, Monkey humpers, squats, LBC’s, hand release merkins. 1st run around track, 2nd and 3rd 200 yds, 4th and 5th up the stadium stairs and back. 5 rounds complete. Lunge up stairs and mosey BTF. 2 minutes of stretching. Not the most taxing work today but we got it done.

    Announcements: NA

    Prayer Requests: NA

    YHC took us out in prayer. Solid work today fellas.

  • Was it hot this morning?

    5 Satan Hill regulars and 1 traveler from far away land decided to test their captivity for humidity this morning. According to the frogs here is what happened.
    warmarama- the usual

    the thang- mosey to top of hill for 4 corners. 20 dry docks, 40 LBC’s, 60 merkins, 80 squats.
    mosey back to bottom of hill. Triple check. Runner on trail and with coupons curls and triceps. Enough time left for 1 more triple after various 20 yd runs. Runner to top for 10 incline merkins with rock copters and rock squats at bottom. A few more various speed runs to round out the clock.
    prayers to Gypsy’s mom. Prayers to Offshore on safe passage home. YHC took us out in prayer.

    nice work this morning gentleman! Always an honor to lead. Good to break out of the vacation slump and get the blood flowing. SYITG.

  • 5 for all!

    5 gloom warriors posted for Satan’s hill with only YHC supporting the NM crew. YHC was excited to see Rosetta and even more excited to see many at the bottom the bottom of the hill but alas the runners had descended on SH for run and were not in the mood for a beat down. With the clock striking 530 we were off. Never the less good to see SH with a strong 5 without any New MArketeers!!!

    The Cul-de-sac tour was in order. A quick warmup with the usual exercises. Run up Otterdale to other entrance. Run each cup-de-sac and perform called exercise in sac and back at start befor mosey to next. Exercises were Merkins, and 6 others for the total 7 total sacs (5 double sacs so double the exercises). I honestly don’t remember all the exercises as the day is late and I am leaving for HHI in 6 hours. I do remember their was a lot of mumble chatter including a lot of the origins of F3 and putting sad clowns in EH’s to get them out. That and Florence and Rosco setting the pace, nice work fellas. McGruff and Vagabond its great to see you continue to post, you both have been valuable additions to the PAX.

    Prayers to Florences Mom having surgery and friends baby struggling to find life. WE all prayer for her Baby Reah (forgive if I have name wrong). YHC took us out in prayer.

    Not to get mushy but Vagabond shared what F3 has meant for him and the prompted Rosco to get a little warm and fuzzy as well as YHC. Fellas I cannot tell you how much I appreciate each and every one of you! Whether you know it or not we give each other strength. Keep working. Make today Awesome!

  • Double Horseshoe

    YHC had a tough time getting out of the fartsack this am but was glad he made it to the hill as the PAX picked him up. Satan’s hill is getting busy it is good to see the numbers up and good to see travelers from far away lands posting. Tryhard stayed in a local hotel on his journey. According to the frogs here is what went down.

    Mosey to bottom of hill and back to the lot for COP

    20 SSH’s and 10 each: IW, cherry pickers, DQ’s, Helicopters, Russian soldiers, Hillbillies, merkins, LBC’s.

    The Thang: Double Horseshoe on the trail. A progressive building adding on exercises by 5 up to 30 then back down to 5. 5 Drydocks, 10 WWII’s, 15 Lunges, 20 Merkins, 25 LBC’s, 30 squats. Took most of the time on that then grab a coupon. Hold rock above head while 10 count ring of fire curls, rock above head for 10 count tricep extensions, the on back hold rock in press while 20 ct bench press. Time was called and BTTF.

    Announcements: Squirrels game end of July see Bone Thug.

    Prayers to Duke’s buddies family grieving from a loss. Prayers to my sister recovering from. Shattered heel. YHC took us out in prayer.

  • Basketball Jones

    11 nba all stars posted for what was to be a basketball Q. According to the trash truck driver here is what went down.
    quick warm of the usual exercises with 2 suicide runs added in.
    a few drills with exercise punishment for missed shots.
    5on5 full court. This was the globetrotters vs the generals as YHC’s team won 7-3. Likely not due to YHC.
    another full court run and shoot drill.
    knockout with POG claiming the first round and Duke claiming the second. BTF as time was up.
    COT- prayers to Duke’s friends family grieving a loss and to my sister recovering from surgery for a shattered heel. YHC took us out in prayer.

  • Trifecta

    Three Warriors answered the bell for Satan’s Hill this morning. Others who did not attend must have been worried about the dry conditions or Rosco’s signing? According to the frogs here is what went down.

    COP- 25 SSH, 10 each: DQ’s, IW’s, Helicopters, cherry pickers, Deadman hang, Russian soldiers, Phelps, Arm circles.

    The Thang: Hairpin horseshoe with bonus exercises at the top. Grab a coupon at the rock pile. Exercise 1 with rock, 2 at top of lot with curb, Bottom of otterdale in increments of 20, 30, 40 also doing exercises on return. Exercises included: With Rocks: curls, presses, triceps, rock copters, At top incline merkins, box jumps, WWII, LBC’s, bottom, squats, Monkey humpers, Lunges, IW’s, Added some rock holds at end and time was called.

    Prayers to Dracula’s friend who entered hospice may they be comfortable and find peace. Prayers to Dracula traveling 95 today to pick up a 2.0 at camp.

    YHC took us out in prayer. Enjoy the day, make it what you want it to be. You control your own happiness.

  • Old Tater

    An dirty dozen warriors braved the humidity of SOT to see what a hot potato Q had in store for them. There were rumblings the night prior that greenhorn Crash Test Dummy was on verge of singing up for his VQ but the Q sheet remained blank and a hot potato was implemented. Several Northerners joined from lands far away the village of Winterfell. Word was they were present for the coronation of respect granted to one of the PAX.

    YHC led a warm up of various stretches and exercised. Pass the Q to CTD (Crash Test Dummy). CTD, after a short mosey called a triple check of runner, merkins and flutters. Pass to POG who after a short mosey called 5 burpees and back to to CTD. CTD acted bewildered but nonetheless called a mosey to the top of the grandstand where we 11’s were called. Exercises were Crunchy frogs and plank jacks. Passed to bullseye who moseyed to bottom of the hill and called a 20 count crawl bear. Then back to CTD. CTD called a short mosey and exercise and passed back to YHC. YHC called the PAX to the tennis courts for 4 corners: Merkins 5 increasing by 5 at each corner to tater who called out WWII’s on the corners, to Wilson who slowed the pace with some Mary. Back to CTD for merkins ring of fire. CTD attempted the pass back but YHC invoked Rule 14.2 subsection C clause 3 which states “In a hot potato Q no Q shall pass the Q in the last 5minutes to avoid writing the back blast. All fun aside CTD was a good sport about it and YHC offered to write BB.

    Announcements: Tater is 50; holler HB to him when you see him. RESPECT!

    Hermie took us out in prayer.

    Happy Birthday tater.

    BTW there were a lot of runners who arrived BTF late who can write their own back blast.

  • Oh Craps!

    6 gloom warriors braved the humidity of Satan’s Hill this morning to start the week the right way. YHC was inspired by POG’s Deck of Death at SOT last week and decided to keep the gambling theme going.

    COP: 20 each: SSH, LBC’s. 10 each: DQ’s, Helicopters, Dead man hang, Imperial walkers, Russian soldiers, Merkins.

    The Thang: Craps. Roller craps out we run 2 equals top of Satan’s hill, 12 horseshoe. Roll for point doing # of roll x called exercise until roller craps out or get point. Any of the hards includes a run across the lot. Exercises were: Dollies, Merkins, Drydocks, Burpees, donkey kicks, squats, SSH, toe taps and much much more. Wilson and POG were the hot rollers (bring them to Vegas with you)!!

    YHC took us out in prayer.

    Always an honor to lead. Enjoy the week.