Author: Nancy Lopez

  • Fantastic Four

    So this BB is long over due and I sit trying to remember what the heck we did! No intentional embellishment was made if something is wrong it is due to old age/bad memory. YHC arrived to Satan’s hill on brisk 72 degree morning to find 3 eager warriors ready to take on the gloom. According to the shite Tesla here is what happened.

    COP: 20 SSH, 10 each of: DQ’s, helicopters, arm circles, Jazzercise, Merkins, LBC’s, flutters, dollies, Rosalita’s, dead man hang.

    The Thang: Run to top of Satan’s hill and at top intersection perform 20 Merkins, LBC’s, FLutters, Dollies, Rosalita’s for an even 100. Repeato at next 3 intersections. Make way to a cinder block pile. With coupon perform an array of 3 exercises and then YHC would yell run to far curl-de-sac. Repeato 5 times. Run BTF, time was called.

    YHC took us out in prayer.

    Thanks for pushing hard today

  • A Rare Workout

    Several PAX and many M’s, and 2.0’s showed up to Satan’s Hill to Run or Walk 3.1 miles in honor of Rare Disease day. In spite of the rain a good time was had by all. Cheers to OC, Boberry and Rosetta for also running 10 miles that AM. Appreciate the support.

  • Old Man Beast

    They came on foot, by bike and by car but all arrived at Satan’s Hill for an OTB beat down. According to the white Tesla here is what went down.

    COP 20 SSH, 20 LBC’s, 10 each DQ’s, Helicopters, dead man hang, imperial walkers, Jazzercise, Merkins, flutter kicks, Mosey to base of Satan’s hill.

    Modified Beast. No need for the endless getting up and down. And a Build a beast at that. Perform 1st exercise 18 times at first stop, run remainder hitting 18 on way back. 1st exercise MErkins. 2nd round merkins again at 1st add LBC’s on 50 YD line. 3rd round add SSH’s, 4th round mountain climbers, 5th round Rosalita’s and 6th round squats. While the getting up and down was minimized this was no joke. Honeymoon grabbed Q. Mosey to rock pile 3 rounds of 20 curls and 1 minute planks. BTTF for a ring a fire with each pax calling out an Ab exercise. Time was called.

    Honeymoon took us out in prayer.

  • Ready to Start at 1:30AM

    Eleven warriors posted to SOT to get hump day off to a good start. 4 runners and 7 boot campers were present. YHC was a little foggy as he arose at 1am only looking at the :00 on clock, readied for workout and preceded to car. At that point I looked at my watch and thought it was upside down. No it was 1:10. Luckily YHC arose again at 5am to take on SOT. According to the bus driver here is what went down.

    COP- 25 SSH’s, 10 each: DQ’s, cherry pickers, Dead man hang, Helicopter, Jazzercise, arm circles.

    The thang:

    Triple check 1: Runner across front bus loop, Merkins, Flutter kicks.

    11’s across back of school: Carolina Drydocks, Squats,

    Triple check 2: Runner top of hill to bottom touch the building, hand release merkins, LBC’s.

    Triple check 3: Runner lap around track, and 2 exercises I cannot recall. Only completed 1 round each.

    Run to top of hill. AG 1 minute, sprint to flag.

    Announcements: GLOW is Sunday, 5K, thanks to all that supported.

    PRayers: YHC took us out in prayer.

  • 10 Corners

    Four score and four brave men weathered the cold 72 degrees to take on Satan’s Hill. YHC found himself alone at arrival to SH with only the white Tesla steaming down the hill at the bottom of the hour. Luckily 3 more warriors arrived as the starter gun cracked.

    COP- 25 SSH’s, 10 each: DQ’s, deadman hang x4 ways, Helicopters, Imperial walkers, Russian soldiers. Mosey to top of Satan’s hill.

    10 corners/Cul-de-sac’s. Run to intersection perform excercise, wait for six. Run to next intersection or curl-de-sac perform 1st and next exercise as called by YHC. You get the picture by the last we were doing 10 different exercises.

    Exercises 20 Squats, 10 double count Lunges, 10 DBL count imperial walkers, 10 DBL count flutter kicks, 10 Dollies, 10 Rosalita’s, 10 LBC’s, 10 Merkins, 10 Drydocks, 20 Plank jacks. Lots of running in between. BTF. Some stretches for remaining minute and time was called.

    Announcements: Glow for Galactosemia 5 K run will be in New market on 2/28 at 4pm.

    Prayer requests: Prayers injured reserve PAX that they may join us again soon. YHC took us out in prayer. Thanks for opportunity to lead. Good mumble chatter made the time fly by.

  • Nancy and Zilson

    YHC arose from his fartsack and made his way to the base of Satan’s Hill. Only to find an empty parking lot. Those that claimed to be in the night prior failed to show. My buddy Wilson apparently had text he was staying in the fartsack but YHC did not check his phone. So already there away I went. Not to worry my imaginary friend Zilson came running up just as I started COP.

    COP- 30 SSH’s, 15 each IW, DQ, Jazzercise, Cherry pickers, Helicopters, Merkins, Flutters, Dollies, Rosalita’s.

    The thang. Triple check of one. 20 reps with coupon- curls, triceps, run to middle of Satan’s Hill x3. Zilson was dragging behind and YHC continued to pick up the six. Lots of mumble chatter and complaining about Satan’s Hill run. 2nd triple: 25 each MErkins, LBC’s run the Dog park. 3rd triple Plank jacks, Flutters, Dollies, Rosalita’s and run half way up Satan’s Hill. Race Zilson to my house to pick up Murphy the dog and finish the last 5 minutes with dog and a mosey. It’s funny when Muphy’s fast walk keeps pace with Zilson and my mosey. BTF. YHC took us out in prayer. Thanks to Zilson for pushing me today and all the encouraging words. I really appreciate Zilson for all he does for the PAX.

    Salute boys! Make today awesome!

  • What is a triple Titsworth

    YHC emerged from Rosetta’s sleigh to full parking lot at Timberwolf, not common here in the depth of winter. The PAX welcomed Rockport a just moved to Midlo recruit who completed several workouts in NOVA. With the clock striking the bottom of the hour YHC called for a mosey to front parking lot.

    COP SSH’s 30. Note in middle of count YHC started laughing reliving the disagreement he had with his M the night prior regarding Herme’s real name until he changed it. That sparked a spirited mumble chatter that lasted throughout the workout. 10 each: DQ’s, IW’s, Deadman hang, Helicopters, arm circles big and small, Merkins, LBC’s, FLutter kicks, Dollies, Rosalita’s,. And off we mosey to bus lot.

    Triple/triple. Round 1 Drydocks, LBC’s and Runner around the bus on far end. Round 2 Runner Bernie down/run back Flutter kicks and merkins. PAX- Toe taps for 30 seconds Plank for 2 minutes. Round 3 Runner touch the bus, toe taps, Squats.

    Announcements: Florence is offering to rehab any knee injuries by sharing his PT learnings. Welcome back Florence.

    Glow for Galactosemia 5K run 2/28.

    YHC took us out in prayer. Prayers for Honeymoon’s dad and continue road to good health. Prayers to Rosetta’s friends family who lost loved ones to Covid. Prayers to life quides. I lost my father 1 year and 3 days ago. He was a guide in my life. When you lose your guides to life look around and realize you are now the guide for others. Make today awesome gentlemen!!

  • Over and over and over again!!

    8 mostly burly men arose this morning through the gloom and some snowflakes falling to find out out what Boberry had in store. Only Boberry was warm in his sack and YHC took the Q for a birthday Q. Even though 49 years of mileage was on his body YHC felt a little lighter on his feet today. According to the Groundhog here is what went down.

    COP- 49 SSH, 9 each: DQ’s, cherry pickers, helicopters, Jazzercise, IW’s, Merkins.

    The Thang: Do 49 of called exercise and run a lap. Over and over and over again. Just like the movie a repeato fest!! Each exercise performed 2 times for a set, alternate between AG’s and planks for the six. Exercises were Merkins, Squats, Carolina Drydocks, LBC’s, Toe taps on curbstops, Plank jacks and ball dippers. So to my calculations that was 18 laps around the parking lot and according to Wilson’s watch 2.6 miles. At 6:12 YHC called for last exercise of 49 Burpees only to call foul and BTF. YHC never does burpees and a birthday present to PAX, time was up.

    Announcements Kindred Spirits Wednesday 6pm end of dry January.

    Glow for Galactosemia 5K 2/28 4pm. See slack for details.

    YHC took us out in prayer.

    I feel very lucky to have found F3 and PAX. Yes I wish I found when I was a younger man but no regrets. Thank Wilson for EHing me and dragging me out. I find a lot of strength in the the 3 F’s and thank all of you. Just being part of F3 pushes me to be a better person and a better man. I thank you for letting me lead! Make today Awesome!

  • Liquid Nitrogen

    YHC looked at the temp outside and saw a brisk 14 degrees but it felt more like 70 with the wind. YHC drive to the flag due to wondering if others would brave the frostbite. Luckily Rosetta and Wilson lumbered down Satan’s Hill to get warmed up.

    COP SSH, DQ’s, Cherry pickers, IW’s, Helicopters, Etc with some deep stretches worked in.

    The thang: Various Runs across the lot. Karaoke, High knees, butt kickers, shuffles, broad jumps, bunny hops, lunges, Over and over and over. Mix in some merkins, LBC’s, flutter kicks, squats and you have yourself 3 PAX who did not want to stop moving. Parking lot tracers with each PAX taking turns in a follow the leader type x3. BTF and YHC took us out in prayer quickly as to not stop moving.

  • Snowball Fight

    YHC rolled into Timberwolf right at the bell for a little fun in the snow. 6 PAX awaited. YHC considered why we did not stay on Satan’s Hill but alas Boberry would have been lonely. YHC was surprised it was snowing considering it was 70 degrees. Nonetheless according to the brave cafeteria workers who arrived here is what went down.

    Mosey to front lot for COP. COP: 50 SSH, 10 each DQ’s, Cherry pickers, Deadman hangs, IW’s, Russian soldiers, Hillbillies, helicopters, arm circles x2x20 and a few more stretches just to make the PAX limber.

    The thang all sorts of 4 corners. 4 corners in front lot. 50 each squats, plank jacks, monkey humpers, LBC’s on the corners. NExt 4 corners around the school. Squats, mountain climbers, and 2 others that escape me. 2nd time around school stop at 2nd corner. Snowball fight. Hit the backboard with a snowball from 3 point line and workout would change. 6 PAX missed including QB1 (aka POG). YHC last up nailed it and made a hoop with remains. 4 corners begins on basketball court with 4 x50 on corners. Move to tennis courts and repeato. To the wall for some stretches, peoples chair and a minute of plank to round it out.

    Announcements: Monday at Kindred Spirits 6pm

    Sunday 2/28 4pm Glow for Galactosemia would love to have you out to support this cause.

    Prayers to Injured Reserve PAX and blessings to a quick return. Prayers to being a positive influence on others.

    Always a pleasure to lead. What I thought was a dry spot on one corner was actually slush (Hello Dollies). Sorry about that PAX.