Tag: Satan’s Hill

When I arrived this morning, I only saw Futon and Cookie there so what I originally planned was scrapped. A group of 8 under unusually cooler weather came out to see what i had in store(warning: content maybe harmful to those who are sensitive, viewer discretion is advised).

Started out warming up(a little run down to the stop sign and back) yet one day we will run up the hill to the next entrance. A good WARMARAMMA(SSHs, Helicopters, Imperial Walkers, Ukrainian Soldiers, Merkins, LBCs) then a cross body stretch. Now let’s go.

First part(with kettlebells and Cindy) a Dora with 100 swings, 200 ground presses, 300 squats. No question the legs were a little cooked after the squats so walk around for a moment, onto the next

Second: band sprints to the weight(calling out directions). The thing is you partner with me, it’s like a bull see if you can hold on(poor Cookie).

Next up, side shuffles to the weight with the bands. I picked up a new thing where at the max length with the partner, do a deep squat. It’s a great thing for not only the legs but core to brace yourself.

The coup de grace: up the hill with the bands. A little twist going halfway Bernie style, then turn going the rest of the way forward. I have future ideas plus the circle area nearby need to use more

Wrapping it up, some broga. Time was up, numbers names and prayer led by YHC to close the session. See slack for upcoming events(the main one tomorrow ROSIE’s 9 yearQ). A lot with the summer and kids now out of school. 2 cool things this week: get a chance check out South Park and the reaction from Lizzo cause they got her good. I saw as I was on my way home this morning a house nearby has a fenced in area, inside there’s an emu(I am not joking). I had something else in mind this morning, I scrapped it entirely I have ideas for ways to really ramp it up as we get more daylight early, more adventures to come. Have a good one

Warmarama – SSH, ukranian soldiers, grass grabbers, merkins , LBCs

13 beasts came out this morning to see if they had enough in them before the holiday weekend to graduate from the school of Billy Madison. the pax had been asking YHC for some coupon work so i thought it would be a timely Q to lead. The pax delivered and we all graduated!

Exercises ( 12 count per exercise, each round stacking a new grade on top)

1st grade – Halos, 2nd Grade -Squats, 3rd Grade – Bench Press, 4th Grade – Lunges, 5th Grade – Swings, 6th Grade- Curls, 7th Grade – Overhead Press, 8th Grade – big boy sit-ups, 9th grade- Skull crushers, 10th grade- Merkins, 11th Grade – LBC’s, 12 grade – Burpees

Announcements- Murph tomorrow at rock and roll 7 am, convergence monday ( ruck beforehand), family cook out june 2nd horner park

YHC took us out in prayer

After ending another week with Amazon, come home take a nap then get up to honor my commitment of the Q. A hard working 13 came out and perhaps I’m should star or put something beside my name to indicate that come at your own risk. I knew that I was going to have something that brings it(no doubt). Let’s highlight….

Started out with a WARMARAMMA (SSHs, Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Copperhead Squats, Merkins, LBCs plus a little stretching(Parker loves it, fact he gets a little PTSD). After that, it was time for the main feast

Part 1: triple check of Tricep Dips, Plank Walks around the little island, run to the curb and back. This was a set up for what’s to come

Part 2: Dora(bringing a lot of pain) with 50 Hollow Body Rocks, 150 Merkins(band behind the back), 250 Suitcase Squats(with the bands), 350 LBCs(with the bands). The runner goes down to the trail, to the gazebo turn then return back. Taziki and Rudy were racing each other, they were in the zone. The Merkins with the bands(starting out they are fine but then it rises up and gets you).

Next, there’s 4 corners, now add a sadistic 4 corners at Satan’s Hill. Starting out in the lot with 25 plank jacks, up to the top of the hill for 50 Carolina Dry Docks, down the hill to the bottom for 75 Monkey Humpers, turn back to the lot for 100 2 count toe taps. Taziki and I pushing hard up to the last part.

I know that we were coming to the end, so a little broga to close things out. A lot of groans yet the muscles were warm, feeling looser. Hit the 45 minute mark, time called. Numbers, names, announcements and prayer led by YHC to close things out

Prayers out to Parker(soon to be adding another addition to the family soon). A pleasure to get out there today, weather was perfect plus had both Roth and Hagar Van Halen playing. Did I go back to sleep after a little breakfast (YES), for me to simply get out to whatever Q I can make feels great plus it’s therapeutic. A chance to say hi and have some mumble chatter with the guys help plant good vibes thru the body. If you’re coming to RNR tomorrow, see you there

30 beasts showed up for the 1 year anniversary for YHC. YHC was taken back by the showing from this group and immediately began planning some audibles due to the size of the group. here is how it went down.

Slow mozey up and down satans hill to get the blood flowing then

warmarama- SSH, Dead man hang, Ukranian soldier, copperhead squats, merkins, LBCs, stretches

THE THANG

2 rounds of 5 burpees, 10 WWIIs, 15 squats , 20 monkey humpers

mozey to the entrance of the neighborhood for some 11’s – runner to the sign and back. exercises were diamond WWII’s & HR merkins

Mozey back through the parking lot and trail and over to the cul de sac near Wilson’s house for a triple check. mountain climbers, mike tyson pushups and runner up the hill.

mozey to the top of the hill for a dora- 100 merkins, 200 APD’s and 300 jump squats ( called early for time)

mozey back to the flag with one minute to spare… 5 burpees OYO….time called

Announcements

1. State farm one year
2. Memorial day convergence
3. 2nd F lunch @ firehouse north of the River

PEDIATRIC CANCER FUNDRAISER – DONATE TO HELP KIDS WITH CANCER. SHARE WITH EVERYONE YOU KNOW… https://pages.donately.com/teambrightside/fundraiser/john-schroepfer-f3-rva

YHC gave a quick speech full of emotion for this group of beasts. I heard Gomer say ” It is not about the AO its about the people” this morning to another member of the pax and it home with me for the whole workout. YHC was taken back by the showing of love this morning and this group has meant a lot to me over this year. I have seen a group of men who step up to help others in many ways and will do anything to help a brother out. Growruck was a great way to finish out year one for me and to see first hand a group of this PAX coming together to pull each other across the finish line. MUCH LOVE AND RESPECT TO F3 RVA. Lets continue to show the sad clowns how F3 can change their lives!

Wildcat took us out in prayer.

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

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