Tag: Satan’s Hill

New Market

  • The Final Ponch of Winter ❄️➡️☀️

    The final Ponch-led beatdown of the winter kicked off under a dark, quiet sky, the kind where the world is still asleep but the stars are putting on a show. It had that calm-before-the-storm feel… and then…

    Man Down.

    Mid-mosey, Woodsman went down—sprained ankle, Wounded in Action. Immediate respect to the PAX for rallying, checking on him, and making sure he was squared away. Wildcat came through with the ambulance and doctoral expertise. Woodsman, heal up brother, we’ll hold the line until you’re back. 💪,

    The mood started gloomy, dark, a little heavy… but like all good mornings in the gloom, we got to work anyway.

    The Thang

    After a brief stretch warm-up, we mosied along and got to what Nancy dubbed it a “Beach Body Workout”… and he wasn’t wrong.

    Summer is coming, men. Whether you’re ready or not.

    🔥 Circuit 1 – Cardio Warm-Up (IC)

    • SSH
    • Heismans
    • 1-2-3s
    • Butt Kickers
    • High Knees
    • Mummy Kicks

    ➡ Run

    💪 Circuit 2 – Core Crusher

    • Flutter Kicks
    • Leg Lifts
    • Rosalitas
    • Freddie Mercurys

    ➡ Run

    🫡 Circuit 3 – Merkin Madness

    • Regular Merkins
    • Wide Merkins
    • Diamond Merkins
    • Hand Release Merkins

    ➡ Run

    🏋️‍♂️ Circuit 4 – Shoulder Burn

    • Arm Circles
    • Overhead Arm Claps
    • Apple Pickers

    ➡ Run

    ⛰️ The Finish

    • Climb to the top of the hill
    • Turn and descend
    • Sprint it out back to the flag

    No music. No distractions. Just breath, grit, and the sound of feet hitting pavement.

    🧠 Moleskin

    What started as a dark, uncertain morning turned into a reminder:

    Even when things don’t start right… you keep moving.

    • We lose a man early → we adapt
    • It’s cold, dark → we push anyway
    • Legs tired → we climb the hill

    That’s the work.

    And those stars overhead? Beauty!

    Just a reminder that even in the darkest moments, there’s still light if you look up.

    🙏 COT

    • Strength prayers for Warby, Swoop, and Crab Grass as they take on their thang this weekend—go get it.
    • Prayers for Woodsman—quick recovery, brother. We’ll be ready when you return.

    Honored to lead the final Ponch beatdown of the winter.

    Spring’s coming… and so is the next level.

    SYITG 💥

  • Kettlebell Coup d’État

    The morning began under the capable command of Purple Rain, who kicked things off with good intentions and a kettlebell in hand. However, as often happens in the wild world of F3 leadership dynamics, things quickly devolved into a Hot Potato situation.

    At that moment a decision had to be made.

    Leadership vacuum detected.

    Mission clarity required.

    Hostile takeover initiated.

    Ponch assumed command.

    The plan was simple: pain with purpose, kettlebells with cardio, and just enough running to keep everyone honest.

    The Thang

    Circuit style beatdown with several rounds of the following:

    • Kettlebell Swings

    ➡ Run 50m

    • SSH x30

    ➡ Run 50m

    • Kettlebell Squats

    ➡ Run 50m

    • Kettlebell Skull Crushers

    ➡ Run 50m

    • Mountain Climbers x50

    • Kettlebell Thrusters

    ➡ Run 50m

    Then, in a moment of innovation (or delirium), a new F3 exercise was born:

    The Gloria Estefans (Thanks Nancy)

    In honor of the Queen of Miami herself:

    3-count cadence:

    • Shuffle 2-3 feet one direction

    • Touch the ground

    • Shuffle 2-3 feet the other direction

    • Touch the ground

    Side-to-side rhythm that makes your legs question their life decisions.

    Think Latin dance meets defensive slide meets regret.

    Several rounds later the PAX were properly butt-hurt.

    Complaints were voiced.

    But sometimes leadership requires making the tough calls.

    And sometimes that call is:

    “No, we are not passing the Q like a hot potato. We’re finishing this thing.”

    Mission accomplished.

    Everyone survived.

    COT

    Gratitude for the ability to push ourselves together before the sun comes up.

    And a reminder:

    When leadership falters…

    Sometimes a Ponch-style takeover is exactly what the mission requires.

    SYITG

  • Friday the 13th

    10 grown-boys came out to Satan’s Hill this morning and got after it! Here’s what went down…

    WARMARAMA – Moseyed to the bottom of the hill and back. Stretched out, gave the mission and got into it.

    COP #1 – Build a Beast…ish

    • Run to marker #1, perform (6) merkins and run back
    • Run to marker #2, perform (6) merkins and run back
    • Run to top of the hill, perform (6) merkins and run back
    • Run to marker #1, perform (6) Squats and run back
    • Run to marker #2, perform (6) Squats and run back
    • Run to top of the hill, perform (6) Squats and run back

    COP #2 – Ring of Fire with Rocks

    • Each PAX member grabbed a rock and we circled up. Everyone took a turn calling out an exercise for the PAX to perform (13) reps.

    COP#3 – Triple Check

    • Pacer: Truck on Satan’s Hill
    • Exercise 1: Curls with coupons
    • Exercise 2: Pullups on the playground

    ANNOUNCEMENTS

    • Fandango’s 2-year on Monday at The Alamo!
    • Alamo 3-year on Monday, 3/30…bring out FNG’s to be eligible for a prize from Heist!

    PRAYERS/WINS

    • WIN: Wildcat’s new treatment is going well!
    • PRAYER: Folks near ODU after the shooting yesterday

    Thanks for allowing me to lead, Fellas! Great to see everyone after having fart-sacked for the last couple months.

  • Burpee Circle

    Spring has sprung and YHC had some extra pep in his step this fine morning. 5:30, let’s go! Up the hill and to Heist’s house for a Karen-approved warmup. Videos of monkey humpers may or may not exist…

    Over to Ohio State’s regional footprint for a pyramid. 10 squats, 10 monkey jumpers, 10 firecrackers, 10 merkins, 10 freddy mercurys. Made our way to next intersection and did the pyramid in reverse order.

    Indian run BTTF

    Burpee Circle of Death

    You know it’s good when the burpees aren’t the worst part of the workout. 1 person enter the circle, hops to each of the 8 points and does a burpee. The rest of the PAX performs a called exercise with a block while admiring/critiquing each persons burpee form.

    Once done, grab a sandbag and run to top of hill and back, next person enters the circle. Did this until we reached time.

    Great work everyone! Best Butt award goes to Futon who swayed the voters with a little crack and cheek action this morning.

    Nancy 5k 4/11 details on slack one of these days…

  • WC special thanks to Warby

    Warm up

    3 rounds of:

    100 Side straddle hops

    20 hand release mericans

    100 Side straddle hops

    20 jump squats

    100 Side straddle hops

    20 burpees

    100 Side straddle hops

    20 WW2’s

    Run up Satan’s hill with cindy or rock

    End with COT

  • People of a my age

    I am often reminded how old I am. By the things my mind thinks I can still do vs. what my body can do. When I make a reference to a TV show and no one know what I am talking about, etc. So when I brought up the most famous postman in the world, next to Newman, the Pax fell silent.

    Quick mosey through the lot. COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters. 

    The Cliff Klaven: 5 Mailboxes = 5 of called exercises at each mailbox. Repeato to the back of hood and back. Exercises were, to name a few: Christain McCalfraises, Jump squats, IW’s, Ukrainian Soldiers, Firecrackers, etc, Found our way back for 5 minutes of Mary. YHC wanted to see who would be the first to put us on our six. It happened.

    COT- YHC took us out in prayer. Call out to the Roundtrey wicked witches sho melt in the rain! Where U at!!!!

  • Satan sucks

    Warm up

    Ladder with 4 rounds all with Cindy

    1.run up and down satans hill

    2. 40 goblet squats

    3.30 hand release mericans

    4. 20 squat thrusters with cindy

    5. swings

    triple check with abs

    5 burpees

    COT

  • Cindies, Stones, Sandbags, Oh My!

    9 winter warriors descended on Satans Hill this morning for a little flex on their Friday.

    Short little jog tot he stop sign and back to the parking lot for the F3 Mission Statement, Core Values, SSH, Don Quixote, hand release merkins, and flutters.

    With the 5 Cindies (extra weighted due to frozen mud) that SH had to offer, additional coupons and a sandbag were the weapons of choice.

    COP went as follows. Run up SH, around the block to the cul-de-sac, walk down the icy trail back to the parking lot. 4 min of burpees. Repeat the run, 4 min of overhead coupon presses. Repeat the run, 4 min of curls. Repeat the run, 4 min of coupon squats. time called.

    Have a great and safe Frozen Triangle for those making it!

    PR for Dumars friend battling cancer and Futons co workers son for his heart ailment.

    Always an honor to lead you gents!!

  • Just Me!

    Rolled into AO Timberwolf expecting the usual gloom-to-doom camaraderie. Instead, I was greeted by… silence. No headlamps. No mumblechatter. Just me and my thoughts (which are not always encouraging).

    Started with a 30-minute run, because nothing says accountability like realizing you’re the only witness. Threw in some push-ups and a few burpees to make it feel official. At some point I stared into the darkness long enough to decide I was bored, clearly victorious over the beatdown, and ended a little early.

    No FNGs were harmed. No HIMs were inspired—except maybe myself, briefly.

    COT: Optional when you’re solo, but appreciated anyway.

  • Yeti’s Hill

    With Satan’s Hill iced over and none of the PAX owning ice skates as a form of cardio, YHC wisely chose against running and leaned into a coupon heavy, upper body smoke fest at “Yeti’s Hill.” The goal was simple – perform exercises while maintaining form and staying upright. Song requests were accepted the evening before for what Spotify may classify as the weirdest compilation of songs (see below). The JBL party box lit up and blasted our first song and the workout went like this:

    Warm Up: Various IC exercises to get the blood flowing

    COP 1: Partner up with a sandbag per pair. P1 performs exercise while P2 stays warm performing their choice of Mountain Climbers, SSH, Monkey Humpers, Firecrackers or Plank Jacks. Partners were allowed to switch off exercises in whatever quantity they wanted, but both partners had to complete all reps. Exercises were: 100 Overhead press, 90 Curls, 80 Skull crushers, 70 Chest Press, 60 Upright rows, 50 Anterior raises w/ palms up, 40 Dips, 30 Merkins on the bag, 20 Bag pull thrus, 10 Bagees.

    COP 2: 2 minutes left to hit abs with 10 Box Cutters, 20 DC Flutter Kicks and 30 LBCs

    Time called, Numbers, Names, Announcements (Frozen Triangle 2/7) Prayers (Heist’s M’s Friend battling 2nd bout of cancer, safety with winter weather this weekend, schools opening back, patience with having kids at home while trying to work)

    Playlist: Enter Sandman by Metallica (Requested by The Duke), Mr. Jones by Counting Crows (Requested by Ponch), Frosty the Snowman – Hip Hop Version found by YHC by Tha J-Squad, Remix Maniacs (Requested by Nancy Lopez), Ice Ice Baby by Vanilla Ice (Requested by Ponch), Dragostea Din Tei by O-Zone (Requested by Rosetta), Snowblind by Black Sabbath (Requested by Warby), Let It Go – Disney goes Heavy version by Our Last Night (Requested by Pad Thai), Church Clap by KB and Lecrae (Requested by YHC), My Name is Mud by Primus (Requested by Boberry), The Elements by TobyMac (Requested by Pad Thai), Cold Hard Bitch by Jet (Requested from number I don’t have a name tied to from Rountrey group), It’s Raining Men by The Weather Girls (Requested by Fandango)