Author: Nancy Lopez

  • I signed up for the workout that would have no running

    7 strong showed up to Satan’s Hill. Apparently YHC hijacked the Q from Hermie. We were both sure we had signed the Q sheet and only Hermie was right. YHC emphatically took the Q and away we went.

    COP- 20 each: SSH, LBC’s. 10 each: DQ’s, cherry pickers, Helicopters, Jazzercise (And yes you need to put some effort into it ladies), Imperial walkers, Hillbilies, Merkins,

    A Triple Triple:

    1st triple Runner the otterdale horseshoe, Squats, Rock curls

    2nd triple Runner Dog path horseshoe, Plank jacks and LBC’s

    3rd triple, Runner to top of lot for 10 incline merkins, Rock presses and rock triceps.

    YHC had started his watch late and thought he had more time but had to call BTF in middle of the 3rd triple check.

    Announcements: Ultimate Frisbee at No toll.

    Prayers to Duke’s MIL as she recovers. YHC took us out in prayer.

  • The Tour

    https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=&ved=2ahUKEwiQ-cPpouzwAhWDbs0KHZ1VD1kQ3ywwAHoECAMQAg&url=https%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DmVTmxC_pVqg&usg=AOvVaw3X2tg_Wu2tQ7YiwYOCpMzz

    An even 7 gloom warriors posted on Satan’s Hill. There is starting to be a lot of traffic on the mountain. Having some new blood in the hood YHC decided to go back to an old faithful, The cul-de-sac tour ( aka These Nuts tour). According to the white Tesla here is what went down.

    COP: 20 SSH, 10 each: DQ’s, cherry pickers, Phelps, Helicopters, arm circles. Run up otterdale to other entrance. Perform exercise in sac and at back at starting point. Double sac’s perform in each sac and at start.

    1st stop: 20 Merkins, 2nd 30 WWII’s, 3rd 40 Squats (double sac), 4th 50 (25 mtn climbers/25 plank jacks) double, 4th 60 (30 flutters, 30 dollies) double. 5th perform all previous exercises. Run BTF with a short lunge breather. Logged 3 miles.

    Announcements: see pre blasts: Convergence at Tredegar 7am Monday. Puppy piles after dogpile starting in June.

    YHC took us out in prayer. Enjoy Memorial Day weekend and be safe. Prayers to the men and women who serve our country in the armed forces. Remember that is what Memorial Day is all about!

  • Punch in the mouth

    14 gloom warriors arose from the sack on a quest for greatness. 6 chose to run and 8 chose sanity. According to the bus driver here is what happened.

    COP Mosey to front bus loop. Audible to back of school because mousetrap said he wanted to see the moon. To the back of the school but no moon? 20 SSH’s, 10 each: DQ’s, cherry pickers, Phelps, deadman hang, helicopters, Imperial walkers, MErkins, LBC’s. Mosey to track in front of bleachers.

    Dora: Runner up around, down bleachers. 100 MErkins, 200 LBC’s, 300 squats.

    Quad check round 1: Runner same path around bleachers, Lunges on bleachers, Plank jacks, Dips.

    Round 2: Runner, Step up’s, incline merkins, squats. Time was called after 2 turns completed. Mosey long way back around school to flag.

    Announcements: Convergence Memorial Day (see preblast), Puppy piles happening this summer, Ultimate frisbees happening at no toll.

    YHC took us out in prayer.

    Great to see Tater from the North down in the south. Strong showing for boot camp and run. Thanks for the honor of leading. Make today great!

  • Dracula Returns

    Well only 3 beasts posted for Satans hill on this fine Friday at a sunny and 72 degree Satan’s hill. that included only 1 newmarketeer and 2 outsiders. Surely the bullseye Q at Timberwolf kept a few away. I mistakenly dared @bullseye to take the Q and threw a beat down at those that attended. According to the white Tesla here is what went down.

    COP- (all counts are under question due to mumble chatter). 30 SSH. 10 each: Phelps, helicopters, Jazzercise, DQ’s, Imperial walkers, merkins, flutters, LBC,

    Run to first mailbox. Enjoy a run through the hood. Choose number 1-7. Run to the mailbox number u called. 7 equals run 7 mailboxes. Do 30 of called exercise.

    7 and 30SSH, 6 and 40 LBC’s, 50 and 50 Squated, 20 and 80 merkins, 3 and 70 Mountsain climbers. Finished off the numbers with various exercises. Finished with 20: Carolina Drydocks, 20 LBS’s, 20 squats on way back to flag. Finish at the flag with some curb crawls.

    YHC took us out in prayer. Kudos to Dracula for posting 2 days in row to start his F3 indoctrination. Rosco as always great work.

  • Dealers Choice

    6 warriors descended upon Satan’s Hill on brisk morning to make themselves and each other a little better. According to the white Tesla here is what went down.

    COP- 30 SSH’s, 10 each: DQ’s, Cherry pickers, Deadman hang, Helicopters, Phelps, Jazzercise, MErkins, Flutters, Dollies, LBC’s.

    The work: Mosey to first mailbox. Rosco pick a number=6. Run to every 6th mailbox on right and perform 4 merkins (called exercises. Next 5 merkins at every 5th, 7 WWII at every 3rd, 8 plank jacks at every 2nd, 7 Bobby hurleys and every 2. 9 at 1. Every other mailbox perform 10 dollies, Rosalita’s, Flutters on way BTF. Quick rink of fire to finish. Time was called.

    Announcements: If you have not signed up for Swirley’s email blast consider it. See Slack. A great way to start your day!

    Prayer: to Florence’s friend and family suffering from Covid. To Ulysses Martin a friend/co-worker who died of massive heart attack at 58 shortly after arriving at work. Bless their families. YHC took us out in prayer.

    Thanks for the honor of leading!

  • Better late than…..

    11 warriors posted for a SOT style beat down. According to the bus driver here is what went down. Mosey to bottom lot. Some of the facts may be fuzzy due to the delay in posting BB.

    COP- 20 SSH, 10 each: SSH, DQ’s, Deadman hang, Imperial walkers, MErkins, flutters, some more stuff but it was 48 hours ago.

    Run lap with 6 stops and perform 10 merkins at each then lap and 15 WWII, 3rd lap 20 Squats, 4th lap 25 of something.

    Triple check with runner going around the stadium stairs . Others perform merkins, flutters, dollies. Etc.


    YHC took us out.

  • What are all these cones for?

    6 gloom warriors arrived at Satan’s Hill to start the week in the fast lane. YHC had come prepared with his @Dr.Tryhard F3 prop starter kit and had placed some cones along Satan’s hill. Also wanting to add some variation to the beat down. According to the white Tesla here is what went down.

    COP: 20 SSH, 10 each DG’s, Jazzercise, helicopters, Imperial walkers, deadman hang, MErkins, Flutters, Dollies, Rosalita’s,

    Mosey to bottom of hill where cones were placed in 15-20 yard increments. Variation of 11’s. Run to top of hill perform 10 merkins and 1 WWII, run to 2nd cone from bottom, lunge to next cone 9 merkins, 2 WWII’s, repeato to 3rd cone from bottom. Logged 2.4 miles all hill work. To the coupon pile for dealers choice exercise with coupon.

    Announcement: Blood drive, cleanup, see preblasts/news/slack.

    Rosco took us out in prayer.

    Great work fellas! Rosco way to push to the front of the PAX. This workout was a beast!

  • Cheers to you?

    5 PAX arrived at Satan’s Hill to find chilly hill for mid April. YHC was glad to see Florence return to the hill along with the the 4 Satan’s Hill Stalwarts. With the clock striking bottom of the hour we were off. According to the white Tesla here is what went down.

    COP 30 SHH’s (as we waited for HErmie’s entrance). 10 each: DQ, Helicopters, cherry pickers, deadman hang, merkin, flutter kicks, dollies, plank jacks. Arm circles.

    The thang: The Cliff Claven. Run to all mailboxes on right perform called exercises in groups of 5 mailboxes. 10 merkins, 15 plank jacks, 30 seconds each flutters/dollies descending by 5 seconds each stop, 15 mountain climbers, 2 burpees, 10 jump squats, 15 Susanne summers, and a few exercises I am not recalling. With 5 minutes left YHC called for a mosey to flag down otterdale hill. YHC broke out in a sprint and died halfway down the hill. POG Rosetta and Florence coasted past him. 2 MOM at the flag and time was called.

    Announcements: Tomato Relay, Freed to Bleed. See pre blasts.

    Prayers to Rosetta’s friend and family who lost his father. YHC took us out in prayer. Honored to lead. Make today awesome!

  • Home Alone?

    8 strong showed up for a boot camp while 7 runners launched from SOT. Along came FNG who was told to show up for a run. Unfortunately Boberry left him Home Alone and poor guy did not know where to park or find the group. We obliged by welcoming him into the gloom with a beat down. Welcome FNG Wet Bandit.

    COP- Mosey to front bus loop. 25 SSH, 10 Each: DQ’s, imperial walkers, helicopters, deadman hang. 15 each MErkins, LBC’s, Plank jacks, Dollies (Just to make wilson get back on ground.

    Thang: Mosey to track for a Dora. Runner, 100 Carolina Drydocks, 200 LBC’s, 300 squats. Mosey to bleachers for incline merkins, dips, step ups, lunges, merkins, dips. Mosey to bottom of hill. Triple check: Runner, donkey kicks and WWII’s. Audible to peoples chair in place of donkey kicks for round 2 and 3. Bernie up hill, lunge across lot at top halfway then mosey BTF. 4 MOM with dealer choice 10 reps. Time was called.

    Announcements: Get signed up to donate or volunteer for blood drive. If you are available after Dogpile Doublemint is doing some really cool work with his 2.0’s cleaning up a cemetery on the east end. I wish I could make but out of town! Will plan next month. See pre-blasts.

    Hermie took us out in prayer. Thanks to all those that posted and pushed each other. Always an honor to lead. Make today awesome!

  • Do we have to get wet?

    A solid Eight mighty men arose for a sultry workout on Satan’s Hill. The ground was damp but the energy was high. According to the white Tesla here is what went down.

    COP: 25 SSH, 10 each: DQ’s, cherry pickers, Helicopters, Jazzercise, Imperial walkers, Russian soldiers, Merkins.

    The Thang: Run to corners and cul-de-sac’s. Use Dawgpounds exercise dice to roll for exercises. 14 total stops. Exercises were: 40 mountain climbers, 30 SSH, 10 merkins, 20 butt kickers, 20 Carolina Drydocks, 30 flutters, 30 dollies, and several were repeato with some one minute planks and AG’s worked in. Return to parking lot. PArtner up. Partner one rotate 10 curls and 10 presses with coupon while runner runs and does 10 jerkins. Repeato with 10 rock copters and 10 bent presses. BTF for 4 minutes of mary. Dealers choice of 10. LBC’s, Susanne summers, cross leg lifts, crunchy frogs, box cutters, dollies. Time was called.

    Announcements: F3 Richmond is looking to get teams together for BRR, Race is in October!

    Prayer requests: none

    YHC took us out. Thank your neighbors who are there for you to lend a hand or just to share a beverage. Thank them. Reach out to those neighbors and friends you have not heard from in a while just to do a check in and make sure all is well. Make today awesome!