Tag: Satan’s Hill

New Market

  • Q Sheet Robbery

    After the Q Sheet was robbed by..no names, but he is 40something…… YHC refreshed the 2024 Cornhole day at Satan’s Hill.

    Here’s what went down. Quick jog up SH and back down. SSH, Don Quixote, DMH, Jazzercise, hip stretch, LBCs and merkins.

    Let the games begin. The PAX was divided up into 2 teams.

    First round- both team start at 40, one player from each group tossed bags. -10 reps in da hole and -5 reps on the board. Miss the board with all 4 bags = broad jump burpees across the parking lot, Bernie back. All with Cindys Round 1- WW3. Round 2-Shrugs. Round 3- Curls. Round 4- Skull crushers. Round 5- American hammers.

    Team 1 missed curls and skull crushers due to broad jump burpees.

    Second Round- Total in the hole after 2 rounds. Loosing had to run up SH

    Third Round- We shortened the toss distance and shot free throws to the hole. After 3 rounds it was a tight finish at 15-14 with Team 2 going for a run.

    Last 5 Minutes, Mudslide led Broga.

    Announcements, Prayer requests, COT

    Have a great GTE this weekend gents! Be safe and enjoy!

    Always an honor to lead you men!

  • Thunderstruck

    Sixteen men started their Friday off by taking on Satan’s Hill. We kicked things off with a mosey up and down Satan’s hill, followed by SSH, Don Q’s, Cherry Pickers, LBCs, and Merkins.

    Next, each of us grabbed a rock to run with for a set of 11’s in the parking lot that included squats thrusts, and skull crushers.

    Afterward, we partnered up for a Dora, pushing through 100 Merkins, 200 squats, and 300 LBC’s while alternating running to the top of Satan’s hill. 

    We wrapped up with some tunes: “Green Sally Up” w/ squats, “Thunderstruck” w/ burpees, and a second round of “Green Sally Up” w/ Merkins.

    My VQ was both an honor and a humbling experience. Thanks to everyone who came out and pushed themselves. I’m looking forward to the next one 

  • Satan’s Hill & Cindy Combo

    13 Beasts which included 1 FNG showed up to Satan’s Hill this morning to see what the Heist/Futon combo Q would look like. Here is how it went down:

    Warm up: Mosey to bottom of Satan’s Hill and back to the flag for some in cadence exercises including SSH, Deadman hang, Copperhead squats, Ukranian soldiers, Flutter kicks, Merkins, and stretches

    COP 1 (Heist): 11s on Satan’s Hill (1/2 way up) with LBCs and Squats

    COP 2 (Futon): Partner up for a Dora with a twist – Timer is the partner performing cinder block repetitions (partners broke things down in sets of 25-50) while other partner performs exercise. 100 skull crushers w/ mountain climbers, 150 anterior raises with ab exercise of choice, 200 bicep curls with plank X toe touches, 250 chest press with ball dippers

    Time called, numbers, names

    Announcements – SOJ VQ week next week, Monday at the Alamo – Blacktop, Thursday at Timberwolf – Rudy & Friday at Satan’s Hill – Taziki; Grow Ruck May 3-4, F3 10 Year Convergence to raise $10,000+ for Pediatric Cancer Awareness

    Prayer Requests – Parker’s cousin and family as they were expecting a new baby, but unfortunately suffered a miscarriage; Wildcat and wife as they welcomed baby Matteo into the world – get some rest buddy; General prayers for all those suffering quietly

    Heist and YHC enjoyed leading the group this morning and seeing some old faces, new faces and an FNG. Welcome to F3 Ken AKA The Situation who hails from New Jersey. Hope to see you back out there! Have a blessed day fellas!

  • Dont drop the rock

    18 Men showed up this morning for a little fun on Satan’s Hill. YHC sent out a challenge to a group of people last night and challenged them to post. to encourage them I told them I would donate $ towards the F3 / Brightside fundraiser for pediatric cancer. 8 of those people took me up on the challenge and YHC donated $100 towards the fundraiser! If you are reading this and feeling like you want to help the cause I have included the link for you.

    Warmarama- after a stroll up satan’s hill and back we started with SSH, Imperial Walkers, ukranian soldiers, dead man hang , some leg stretches, LBCs and merkins

    THE THANG

    dont drop the rock- Triple check with the rocks partner 1 carried the rock and ran around the parking lot island as the timer, partner 2 curls, partner 3 skull crushers

    Suicides on the hill – round 1 – bear crawl 1/4 way up the hill 10 merkins and back to start. ROund 2 – cardio changed to lunges 1/4 way merkins and back and then 1/2 way up for 20 lbcs and back. Round 3 cardio changed to karoke up 1/4 10 merkins, 1/2 20 lbs, 3/4 30 squats. Round 4 cardio changed to run and 1/4 10 merkins and back , 1/2 20 lbcs and back, 3/4 30 squats and back, then up the whole hill for 40 SSH and back

    Finished off with 8 burpees for the 8 guys that caused me to donate to the cause this morning. TIme called

    annoucements- F3 / TEAM BRIGHTSIDE fundraiser- DONATE and tell friends we can make a big impact!

    https://pages.donately.com/teambrightside/fundraiser/john-schroepfer-f3-rva

    SWOOP leading 10 mile ruck from rockwood park tomorrow at 6 am. grab a sack and meet us there!

    Nancy took us out in prayer

  • Back to Back… Welcome the bands

    After yesterday, then working last night my legs and knees wetter hating life a little. After a little sleep, once we started warming up things turned for the better plus the changed to ok no problem we got this. An even dozen ventured out to get ready for my first time at Satan’s Hill in 2024.

    A WARMARAMMA: SSHs, Cherry Pickers, Imperial Walkers, Ukrainian Soldiers, Don Quixotes, Merkins, LBCs, Alabama Prom Dates we grabbed our band for some extra leg stretching to the side and across(that felt good). After that it was time for the main part.

    Started out a triple check with what the guys at Twin Team were doing today. Hand released Merkins, Butterfly situps, run to the curb on the other side and back. Once that was completed, time for the bands. First thing was 2 rounds of toe taps band around the waist. The first round was simply getting used to it, warming up. The second round was to go one on one see who could do the most in that one minute. Those who lost: a small 5 burpee penalty then into the next part.

    The next part was simple: Bernies for one minute(it did not matter you went left or right keep it going). After that torch the legs and cardio more with broad jumps(with the band) I will tell you that it starts to take someone down when you are trying to go far and you can’t(plus Heist was having a slight pants issue). Were we done, not even close. The 3 directional dashes that as you want to go then come back the legs and hips are screaming plus the heart rate is thru the roof. There was one final thing: up Satan’s Hill: go halfway them turn and bernie the rest of the way up. Overtime yes, back to the flag

    Numbers, names(welcome Rob(Hacky Sack) to the group FNGs back to back days and they are still alive). Announcements, Taziki’s wife will be home today and always show love for Wildcat(special delivery upcoming), prayer led by YHC to take us out

    Check Slack a lot of things upcoming plus there’s a VQ tomorrow at Dogpile (Fergie) the usual activity at RNR(reminder to park around the back part we will be meeting there till November). Have a good one see you next time

  • Ruck Vs Warriors – Warriors Won It

    11 Warriors gathered at Satan’s Hill for a beatdown. This is how things went down!

    WARMARAMA
    Run to the neighborhood entrance and back from the parking lot.
    SSH, Donkeyote, Flutter kicks, Merkins, Arm Circles, Deadman Hang

    WORKOUT
    Round 1:
    Ten workout stations were set up with the various exercises. Runner wears the ruck and runs to the fire hydrant and back.
    Sumo Squats with the Ruck
    Merkins
    Jump Ropes
    Scull Crushers
    Curls
    Burpee
    American Hammer
    Mountain Climbers
    Side Straddle Hops
    Hand Release Merkins
    High Knees

    Round 2:
    Replaced some exercises with the ones below. The runner wears the ruck and runs to the second pick-up truck and back.
    Tricep Dips
    Lunges
    Alabama Prom Dates
    Ball Dippers

    Round 3 (Dora)
    100 Heals to the Heaven
    200 Flutter kicks

    Announcements:
    Oyster’s Lunch – noon – Rusty Tacos – Westchester Commons Shopping Center
    September 21st Special Convergence at Dog Pile for the 10th Anniversary of F3 RVA and Build the Awareness of Pediatric Cancer. Our goal is to raise 10K, and all funds go to pediatric cancer research and development. Futon and YeeHaw will provide more details soon.

    Prayers:
    Pray for the speedy recovery of Rosie.
    Pray for brave souls who lost their lives in the Baltimore Bridge accident.
    Pray for a happy and healthy spring break for kids and families.

    It was an honor to lead you all today. Cheers to many more workout sessions. Stay Happy, Healthy, Young, Fit, and Blessed!

  • This one is for Futon

    YHC was picking his daughter up from daycare yesterday, minding his own business, and along comes Futon talking smack and encouraging my daughter to purchase a book from the book fair after we agreed that we didn’t need any more toys or books.

    Needless to say, YHC walked away with a $20 Barbie book including a toy microphone and began planning his payback. Please direct any and all feedback on the Q today to Futon.

    Here’s what went down:

    Mosey — Sultree Dr to Farnham Ln to Willowmore Trail and back to Clubhouse

    Warm up — @ Clubhouse

    • Circle up
      • Side Straddle hop — 20x
      • Dead man hang. C, L, R 
      • On your six,
        • Roscoe’s mom, L/R
        • Leg to chest, L/R

    Thing 1 — Triple Check @ Satan’s Hill

    • Burpees
    • Merkins
    • Runner to the top of Satan’s Hill and back

    Mosey to Farham Lane 

    Thing 2 — Super DORA @ Farham Ln

    • American Hammers 100x
    • Heels to Heaven 200x
    • LBCs 300x
    • Squats 400x
    • Lunge halfway down Farham Ln, Bernie back

    Mosey to Clubhouse

    COT — @ Clubhouse

    • Announcements
      • Rain or Shine at Dogpile, Mostly Rain – Heist has the Q tomorrow at DP
      • Last Year of Hate – Heist Turns 39, Q at NoToll Tuesday 3/26
      • GrowRuck – Sign up, let’s go. Rosie/DTH for details.
      • 10 Year Convergence / Pediatric Cancer Awareness – We’re aiming to raise $10k for our 10 years of F3 RVA, all funds go to pediatric cancer research and development. Futon/Yeehaw to provide details in coming weeks on how to get involved.
    • Prayer requests
      • Prayers for Wildcat and his family with the upcoming scans.
      • Prayers for NTB and his family with the news of expecting another member of the family.
    • Futon took us out

  • Spring has arrived!

    20 strong beasts came out on this absolutely perfect morning for a nice little beatdown at Satan’s Hill. It is nice to see attendance numbers creeping back up as the weather improves. Sunny and 70 is for everyone, sunny and 20 not so much! Here is how it all went down:

    Warm up: Mosey to the bottom of Satan’s Hill and back to the parking lot. Welcomed the PAX including 1 FNG (Justin – HUD) and went over the F3 Mission Statement. Exercises included Invisible Jump Rope, Copperhead Squats, Deadman Hang (C/R/L), Cherry Pickers, Merkins, Butterfly Stretch, Knee to Chest (R/L) and Flutter Kicks

    COP 1: Satan’s Hill Cindy Play, Partnered up and started in front of the parking lot and traveling partner goes to the fire hydrant and back with exception of round 5 ended at the top of the hill. Round 1: P1 – Cindy Curls, P2 – Grapevine facing R + 10 merkins at top; Round 2: P1 – Skull Crushers, P2 – Grapevine facing L + 10 werkins at top; Round 3: P1 – Overhead Rainbows, P2 – Bernie + 10 Diamond merkins at top; Round 4: P1 – Chest Press, P2 – 10 count bear crawl, 10 lunges, 5 broad jumps until reaching endpoint + 10 Alligator merkins at top; Round 5: P1 – Abs Invisible Rope Climb, P2 – Sprint to top of Satan’s Hill + 10 merkins at top

    COP 2: Triple Check: Twisted Jump In/Outs, Jump Squats, Runner to the bottom of Satan’s Hill

    COP 3: Dora: 100 Carolina Drydocks, 200 (2) count scissor kicks, 300 Calf raises w/ Raise the roof – Runner to end of the parking lot

    Time called, Numbers & Names

    Announcements – Pickleball starting back up – See Slack/Oyster for more details, Oyster’s Paid Lunch March 29 at Rusty Taco, Grow Ruck May 3-5, F3RVA 10 Year/Pediatric Cancer Awareness Convergence September 21 (more info to follow soon), Alamo 1 Year Anniversary 3/18 – Let’s get big numbers out for this!

    Prayer Requests – Yeehaw’s daughter, Liv, has additional scans on Tuesday 3/19 – prayers for positive news

    Thanks to all for coming out this morning and bettering yourselves! Good to see so many with a good mix of some OGs, some 1ish year guys, some pretty new guys and an FNG. Welcome to Justin (HUD) a real estate developer. Thanks to WebstUR for recruiting him! Keep getting out and pushing yourselves and those around you!

  • The one where Cookie found us.

    11 Sheep Dog came out at gloom in perfect weather for a Poncharella beat down. Warmed up the pack and strolled up Satans Hill to the In-Cadence abs, In-cadence chest, and In-cadence shoulders workout, We carried each other for a few hundred meters using the Fireman’s carry and the two-man carry which is when Cookie coincidentally joined the pack as we strolled back to the starting line repeating each party as we did. Close it out with COT, it was a Good Friday!

    Did I mention Cookie found his way?

  • TGIF – Satanic Circle + Assisted Stretching

    TGIF – Satanic Circle + Assisted Stretching

    YHC was unable to decide what today’s theme should be – so TGIF at Satan’s Hill had a variety of elements for all PAX to enjoy. The Warmarama – all Partner stretches. The Thang – Satan’s Circle of weights.  The tunes – 90’s rock and hip hop. The finisher? Coffeerama on the banana truck tailgate. Random grab bag of YHC’s favorites – but somehow it worked. Thanks to this group of Friday Freakbeasts for always being down for the nastiest beatdowns while having some fun. As @boberry and @heist tenderly partner stretched – they saw the following…

    • Warmarama
      • Mosy
      • Disclaimer
      • Partner Warm-ups: Stretch. Booyah Merkins. Leg Tosses. People’s Chair.
    • THE Thang – Satan’s Circle
      • 45 seconds reps, 15 seconds rest/rotate
      • 12 stations, 12 PAX, all 12 stations w/ some sort of weight involved
      • Complete 6 minutes of stations –
        • Take a “break” –  by Sprinting up Satan’s Hill
      • Repeato until death 🙂

    Stations were as follows

    1. 60# KB – Swings
    2. Cindy – OH Press
    3. Heavy Sandbag – rows
    4. Cindy – WW3’s
    5. Light Sandbag – Snatch
    6. Cindy – Curls
    7. Rogue Ball – Squat Toss
    8. 45# Plate – Mario Kart
    9. Cindy – Blockee Burpees
    10. 45# KB – Renegade Rows
    11. Cindy – American Hammers
    12. Cindy – Plank Jax (Feet off and on Cindy)
    • After a few rounds – Finish with BURNOUT ROUND!
      • 20s Reps, 10s rest/rotate – complete all 12 stations
      • One final partner “Catch me if you can” – 3xBurpee + Bernie up Satan’s Hill
    • MBTTF
      • Finish with some partner stretches
      • Called time 1min early for some 2nd F Coffee on the tailgate
    • Names, Numbers
    • Announcements: R&R Ruck, Sunday evening ruck w/ DTH, Sign-up for GTE47!
    • Prayers: Get Purple Rain and Hermie healed up. Thankful for those that could make it out

    Really enjoyed bringing some of the old crossfit tricks to F3. With the focus on rucking/running these last 2 months it’s nice to move a little bit of heavy shit around. So thankful to have a group of guys to start off the Friday/Weekend on the right foot. Nice to get to know Leche and NTB more during coffee time. Shout out to @mudslide for helping bring the sand bags to this beatdown – thanks brother. Great job men! SYITG!

    -State Farm