New Market
Warm up: 0.5 mile run with stretching in circle Satan’s hill countdown: 11 thrusters with cindy’s run up hill then 10 burpee tuck jumps then run down hill, 9 thruster with cindy’s run up hill then 9 burpee tuck jumps then run down hill etc until all reps completed Abs: circled up with cindy’s went around and did 20 reps of a called out ab exercise Ended with circle of trust God Bless F3 family
Apologies to Oyster for being so late on the BB. What better way to start off your Bday then to Q in the gloom. A hearty Pax was ready to go at the bottom of the hour. **The events described here are based on true events. Some of the names, places and exercises may have been changed to protect the innocent. This was also modified to fit your screen. Quick mosey around to Otterdale to start. COP- 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, Dollies, Flutters. Simple…
11 brave Pax stood ready for another edition of Satan’s Hill. **The events described here are based on true events. Some of the names, places and exercises may have been changed to protect the innocent. This was also modified to fit your screen. Quick mosey around the Otterdale to start. COP- 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, Dollies, Flutters. The thang. Run the trail to road stopping at each cul-de-sac and intersection to perform 25 of called exercise. 6 intersections and 8 Cul-de Sac’s with a…
10 beasts showed up this morning for a good ole’ slippery when wet workout at Satan’s Hill. Swoop and YHC went back and forth when planning the Q due to the possible threat of snow and slippery conditions. We were pleasantly surprised by the sunny and 70-degree morning rather than the snow! According to a local dentist that informed us and a recent patient that “you gotta get it wet before you stick it in,” the following went down: YHC started us off with a Warmup: SSH, Helicopters, Arm Circles, Reverse Arm Circles, Deadman Han COP 1: Partner up for…
Oh! Thank heaven there was eleven! 11 men posted out to a brisk 70 and sunny day to see what non running events YHC had in store for them. Little did they know YHC would throw a monkey wrench into the workout and cover 2.5 miles on Satan’s Hill! Mosey across the lot for warmup. 20 each: LBC’s, SSH, 10 each DQ’s, Helicopters, Jazzercise, Imperial Walkers, Copper head squats, cherry pickers, Merkins. To the hill for a Build a Beast! Exercises were Squats, WWII’s, Box cutters, Plank Jacks, SSH’s. Finished right on the stroke of the quarter hour. Burn was…
First let me start with this. Thank you F3RVA men! Nearly three years ago Gypsy showed up at my house asking me if I wanted to wake up at 5am and join him for a workout…um…not really. Persistent as he was, and because he was family, I humored him. Doozy had the Q and next thing I know, I am bear crawling all over Timberwolf with no gloves on…never again I thought…but I did. I came back. Because I needed it. I was the sad clown the book talks about and had no idea. Today, and because of you all,…
A foggy morning came, yet 9 of us came out to see what I would have in store today. A warm up(2 laps around the lot, SSHs, Imperial Walkers, Helicopters, Don Quixotes, Nancersizes, Copperhead Squats, Merkins, LBCs, and Alabama Prom Dates to get the blood flowing. Round 1: first of 2 triple checks: Clean and press with the Kettlebell, WW2 run down to the curb and back Round 2: second triple check(swings, sumo squats, run to the curb, then bernie back up) Round 3: Circle of choice(person chooses exercise, they run to the curb and back while we performed their…
10 Elfs showed up to get in some last minute training before the big day. YHC had a plan to get them ready! Warmarama- Dead man hang, arm circles, imperial walkers, flutter kicks, LBCs , merkins Mosey up the hill and around the neighborhood- 10 merkins at every house along the way with Christmas lights – stopping in Nancy’s cul de sac. Surprisingly not that many houses were festive this year. Triple check at the cul de sac- Runner ran to nancy’s house 2 burpees before returning, exercises were freddie mercury & squats Mosey down heist street and back to…
A great hard working group of 10 came out temps were nice and cold yet once we were rolling, it didn’t matter one bit. After a quick warm-up(SSHs, Don Quixote’s, Helicopters, Imperial Walkers, Cherry Pickers, Copperhead squats), time to get down to the main part: First part: consisting of KB/Cindy swings, merkins, squats and LBCs(50-40-30-20-10) Second part: Jerkins/Lawnmower pulls or Rows with bands and burpees(start at 10 each, work the day down to 1) Final part: run halfway up hill to weights(perform an exercise, then sprint to the top) rounds were 10 swings, 20 curls, 30 skull crushers Back to…
Ten men answered the call to get after it this morning at Satan’s Hill despite the pitch black parking lot. Thankfully several of the PAX brought headlamps and we enjoyed a great view of the stars. 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 Don Quixote — 10x On your six, Roscoe’s mom History lesson, heist Leg over body On your six, leg to chest, L/R Thing 1 — Triple Check @…