Tag: Satan’s Hill

New Market

  • Muck Fichigan

    11 grown-boys showed up to run around this morning at Satan’s Hill. After trashing the University of Michigan, here’s what went down…

    WARMARAMA – XL mosey to Futon and Heist’s houses to judge their Christmas decor and say what’s up to the Fawn in the Lawn. Back to the parking lot for the mission and stretches.

    COP#1 – “Build-a-Beast” style circuit

    • Round 1 – LOTS of running, (45) Merkins throughout
    • Round 2 – LOTS of running, (45) Squats throughout
    • Round 3 – LOTS of running, (20) Burpees throughout

    COP #2 – Pullups, Dips and Merkins on the playground

    Passed it to Mudslide for a 5-minute broga session.

    ANNOUNCEMENTS

    • Rosie’s 12 days of Christmas
    • Gift exchange

    PRAYERS/WINS

    • Prayers for grateful hearts

  • Snowy winterland

    Warm up run and circle exercise

    11’s block burpees and squats in parking lot

    14 different weighted exercises, runner with weighed vest would run to top of Satan’s hill as the timer to switch exercises

    COT , pictures, snow angels and coffee thanks to Snuff and Heist

  • Post Thanksgiving Corn Hole

    A smaller than usual PAX of only 3 came out this morning to burn off the turkey, sides and bourbon that was consumed yesterday. Apparently, the tryptophan and bourbon got the best of our guys! The gloom greeted us with perfect conditions for a little twist on cornhole. According to the black Friday shoppers speeding down the hill, this is how it went down:

    Warm Up Mosey and various IC exercises

    The Main Event: Corn hole board set up with each PAX member getting 4 bags to toss. Flip over poker chip with exercises written on them. Quantity starts at 50 – for each bag on the board we subtract 5, for each bag in the hole we subtract 10, for missing all bags we either run to the top of the hill OR perform 10 HRM Burpees (Throwers Choice). Each PAX member got to toss 4 times with the big penalty of running/burpees occurring 3 times, before the rules changed. 5th time around the penalty changed from not hitting the board at all to not getting a bag in the hole in which the penalty occurred 2 times. Last round each PAX flipped 1 poker chip and got 1 toss at the board. Hit it in the hole and we take away the exercise, otherwise we performed quantity of 10. Our arms were clearly getting tired from all of the reps, and we ended with having to perform all 3 exercises. Exercises consisted of Curls, Skull Crushers, OH Thrusters, APD with OH Lifts, Incline Merkins, Decline Merkins, Squats, Lateral Lunges, Squat Thrusters, Bus Drivers, Plank Pull Thrus with Spidermans, WW3s, Dips and I am sure a few more I can’t remember.

    Time Called, Numbers, Names, Announcements (Daddy/Daughter Dance 12/6), Prayers (Wildcat and his battle, YHC’s daughter’s friend who had surgery for 3rd broken arm on Wednesday, Da Bear for quick healing from injury during frisbee yesterday)

    Thanks for showing up fellas. With a “I will plan on it” from Wilson, I tried to keep the running at a minimum in the planning. Thought about leaving the board, bags and poker chips in his driveway and texting him to let me know when finally woke up and got his ass up to complete the workout so I could come back and grab the items. Pleasure leading you fellas today and hope everyone had a blessed Thanksgiving!

  • An eerie calm

    3am….woke up with a cat next to me. I couldn’t get back to sleep so a quick bathroom trip, sit on the bed take a moment to calm the brain down instead of “doom scrolling” I put on a Rush playlist and chilled. When it was time to get up, got ready and headed on over to lead the AO.

    An eager group of 11 came out on a brisk Friday morning to see what I had in store. With Crabgrass talking snack the day before(and didn’t show up). A quick down the hill and back while Nancy figured out how to get his Apple Watch started. A quick WARMARAMMA(at the end some jazzercise) then off to the hill for a daily 50 start. A daily 50 is something I have seen to help get people started with a good workout each day. There are normally 4 parts, we did 3(50 squats, 50 Merkins, 50 second plank) then 50’waking lunges with the band). The 4th would be 50 second wall sit.

    To the lot…. Get the bands going with some Murder bunnies/bunny murderers (too much man ass for Nancy). A 3 part next considering of Mike Tyson’s, fast feet each direction, and toe taps. To the bottom of the lot for a Sprint halfway turn for Bernies the rest of the way. Final push 2 went up battle rope/Odin Sledgehammer session with coupins used to complete mini workouts while we waited. After that, up to the flag for a quick stretch, time was called names announcements and prayer led by YHC to close it out

    So a couple of things… One is I am looking at getting a cold plunge unit so I can tap the health benefits and feel better no matter if I am beat up from Amazon or after a workout even a Spartan race. Second I will need time to get this figured out my warm up I will be changing it up. Do a few basic things but add broga so we get that plus at the end with a minute or 2 left, a little meditation to calm our minds. Going to take time the meditation part I have to learn how to quiet my mind first it’s a ongoing process. We come out to F3 to improve on our health each time, the same with meditation yet it’s not a quick fix, it’s continuous. Looking forward to the Bridge tomorrow first time out, see you next time and DM Crabgrass ride him for not showing

  • 666 Beatdown @ Satan’s Hill

    During an evening of “refined athletic hydration” (aka bourbon tasting) with a few F3 brothers, the conversation took the inevitable turn — who’s bringing the pain and who’s handing out participation trophies in their Qs (no we’re not talking about your Boys of Summer trophy Fandango). After a few generous pours, YHC’s inner Q decided it was go time. With no whiteboard in sight, a paper plate was recruited for duty. Between the chicken scratch handwriting and bourbon-fueled brilliance, a masterpiece of suffering was born. The 666 beatdown at Satan’s Hill came to life — forged in whiskey, scribbled in chaos, and executed with questionable judgment but undeniable enthusiasm. Here is how it all went down:

    Warm Up: Mosey in the parking lot and back to circle up for various IC exercises. PAX informed to grab a coupon (block or sandbag) of choice and take it to the main entrance of the parking lot. Mosey to the bottom of Satan’s Hill.

    COP 1: 666 on Satan’s Hill – Starting at the bottom of the hill PAX performs 6 HRM Burpees. The hill was broken into 3rds for 6 different exercises (3 up, 3 down). Going up the hill: 1/3 Bernie, 2/3 OH carry coupon, 3/3 Broad Jump Bunny Hops. At the top of the hill, performed 6 Burpee w/ Firecrackers. Going down the hill: 1/3 Run, 2/3 Lunges w/ coupon, 3/3 Bear Crawl or Crab Walk – Repeat x 3 1/2

    Returned to the flag with 4 minutes left and did a quick ring of fire abs edition. Time called

    Names, Numbers, Announcements (The Bridge 11/15, SOJ Chili Cook Off 11/23 – Sign up posted today by Crabgrass, F3 Daddy/Daughter Dance 12/6), Prayers (Hermey’s wife recovery from ankle surgery)

    Thanks for humoring my bourbon-born brainstorm, fellas. Thinking I’ll sign up to bring paper plates to the Chili Cook-Off — not for serving food, but to sketch out future “inspired” workouts for everyone else to be Q’d up! Cheers to bad ideas, good company, and Satan’s Hill for always beating our ass! Have a blessed weekend fellas!

     

  • Graveyard of New Market

    14 of SOJ’s finest came out to see what was so spooky in the graveyard of New Market. There have been many FNG’s that have graced us with their presence. Some have only come out once or twice while others were OG’s that helped build the foundation for F3 RVA. We miss them all and hope that they find there way back soon. There was much anticipation for how this was going down. Here is what I made up on the fly.

    Run through the hood and stop at every former F3 members home and perform what was remembered or made up as their favorite exercise. Some of the favorites: Oline resistance walk at Parkers, Wilson;s Wife at Wilson’s, and Randies at Marmaduke’s.

    It was a good time remembering these men’s and who knows maybe soon some of them will hear the calling back.

    YHC took us out in prayer.

  • Hills and Heartbeats

    YHC decided to ditch his usual Twin Team haunt for the friendly confines of Satan’s Hill. A rowdy crew joined YHC for a little fun this morning. It was great to work out with some old and new faces today.

    Warm-a-Rama:

    It was a jogging warm up today. We ran, we Ukranian soldiered, we quad stretched, we downward dogged, we dead man hanged, we ran. We ended up at the bottom of the hill.

    Thang 1: The Grinder

    A series of exercises each in 4-minute blocks. Each member of the PAX does reps of called exercise and then runs up and down the hill. Repeat as many times as time allows.

    Round 1: 15 Merkins

    Round 2: 15 Deep Squats.

    Round 3: WWII’s

    Round 4 : 2 count lunges. Backwards run up the hill after this one. Holy quad burn.

    Thang 2: Dora

    Partner up – 100 Merkins / 200 WWII’s / 300 SSH’s. Partner runs up and down the hill.

    A quick mozey stopping for 25 merkins followed by some ab work. Exercises included LBC’s, Heels to Heaven, Hello Dolly, Rosalita’s, Penguins.

    Time Called.

    Announcements: Chili Cook Off and Daddy Daughter dance. See slack for details.

    Prayer Requests: None spoken

    YHC took us out

    Welcome to F3RVA CottonTail. He joins us from Greensburg, NC and with one kid at VT and the other at NC State. He’s a Lego man and YHC shared his frustration at the wage rate increases that Lego has caused in the Chesterfield area. Cottontail agreed to take this complaint up to the highest levels of Lego management. This will surely drive resolution on the issue.

    Great day. Great morning.

  • Return of Swoop

    9 HIMS showed up to see if YHC was actually back on the Q sheet. It has been a while and I was excited to bring it back in the right fashion. The colder temperatures may have keep 1 or 2 away this morning under their warm covers but it was 530 and time to roll.

    mosey up satans hill and a quick horseshoe run over to wilson’s cul de sac for some Warmarama ( SSH, Imperial walkers, incline merkins, decline merkins, LBC, Freddies, cherry pickers and dead man hang)…..then mosey back down to the parking lot for the action

    Grabbed 3 sandbags and the rest of the pax grabbed a rock for a rock and sand bag triple check. Followed up with some rock work via Mary and then on to finish it off at the hill

    triple check runner to the top of the hill , second man sand bag going half way up the hill and third member doing called excercise ( plank jacks, lbcs, WWIIs)

    Annoucements / Prayers

    Thanks for the opportunity to lead!

  • Satan’s Mouthful

    What a fine morning upon the PAX of 10 today. Weather was perfect, beatdown was solid, but majority of the PAX needed to brush their teeth after chewing fart air up every time up the hill. You know who it was.

    Started off with a slow mosey to the stop sign and back to pick up a coupon on choice. Mission statement and core values. Cherry pickers, Don Quixote, walkdown merkins, LBC, flutterkicks.

    The THANG.

    SSH – 50 count in cadence, run to the top of hill and back

    Alabama Prom Dates – 50 count in cadence, run to the top of hill and back

    Thrusters with coupon – 50 count, run to the top of hill and back

    American Hammers – 50 double count, run to the top of hill and back

    No Surrenders – 25 count

    Skull Crushers – 25 count, run to the top of hill and back

    Heels to heaven – 50 count, run to the top of hill and back

    Imperial squat walkers – 50 count, run to the top of hill and back

    Lunge – 50 count, run to the top of hill and back. Time called.

    Numbers, names, PR, COT.

    Always a pleasure and an HONOR to lead you gents!

  • Odd or Even

    On a perfect fall morning, 7 HIMs showed up to Satan’s Hill thankful the IPC has come to an end. Kudos to all that participated and made themselves that much stronger and better. The PAX was welcomed today with a wooden block dice that would control our destiny, and man was there a lot of luck on our side; unlike the luck of Nancy Lopez’s Guardians and YHC’s Red Sox whose dreams of a World Series came to an end. Here is how it went down:

    Warm up: Mosey to the end of the parking lot and back to the start to circle up for various IC exercises/stretches.

    COP 1: Each PAX member grabbed a coupon and circled up in the parking lot. A roll of the dice decided if we would run down Satan’s Hill (Odd numbers) or up Satan’s Hill (Even numbers). The number shown decided the quantity of Mike Tyson Merkins (at the bottom of Satan’s Hill) or Monkey Humpers (at the top of Satan’s Hill) we would complete. Odd numbers were rolled at a statistically much higher rate than expected as 6/7 times we ran down the hill. Prior to the run each time we completed 2 different exercises x 50 reps. Exercises included Curls, Overhead Press, Skull Crushers, Leg Lifts over the Block, Chest Press, American Hammers, Preacher Curls, Rainbow Overhead Presses, Bus Drivers and a few others I can’t remember.

    COP 2: Carry coupon to the bottom of the hill. Goal is to make it to the top of the hill via 3 different modes of transportation (use any number of them needed, but once you change to a new MOT, you can’t go back to the old one. MOTs included Farmers Carry, Rifle Carry or Lunges.

    Returned to the parking lot for names, numbers, announcements (Great work on donations of shoes and money for Kenya. F3 is 100% made up of some damn good dudes!) Prayers (Hermey’s wife for medical concerns)

    Appreciate you fellas coming out this morning after a tough day at Timberwolf for the final IPC day. Great way to start a Friday! Have a blessed day!