Tag: Satan’s Hill

New Market

  • 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

  • You can find Purple Rain at Aldi

    8 beasts showed up this beautiful wanna be spring morning for some fun at Satan’s Hill. Requests for a morning full of broga turned into a nice little beatdown that went something like this:

    Warmup: Mosey to bottom of Satan’s Hill and back to the parking lot, SSH, Helicopters, Copperhead Squats, Butterfly stretch, Single knee to chest both sides, LBCs

    COP 1: Game of Gambling 2/4/6/8/10/8/6/4/2 – Vegas odds were not in our favor! PAX member flips a quarter and calls Heads/Tails in the air. If call is correct, we take the easy road with Shoulder Tap Merkins, if call is incorrect, we take the hard road with Burpees. Started at 2 reps then run to opposite end of the parking lot and increase/decrease exercise count by 2 with next flip. A few coin flips in, PAX was convinced YHC brought a heads only quarter this morning causing us to do way more Burpees than we hoped for. Purple Rain was gifted the quarter and his Aldi shopping cart this weekend is paid for!

    COP 2: Partner up for a Dora with use of coupons – 100 Overhead Press, 200, Bicep Curls, 300 (150 on each leg) Bulgarian Split Squats – Runner goes up and around the island at opposite end of parking lot and back.

    COP 3: Ab Blaster w/ Cardio to shed the winter weight in light of the warmer weather – Started at Satan’s Hill entrance with 5 LBCs, run up Satan’s Hill to Farham intersection. 5 LBCs, 10 (2 count) flutter kicks, run to Prenoman intersection. 5 LBCs, 10 (2 count) flutter kicks, 15 (2 count) Freddie Mercuries, run down Prenoman cul-de-sac hill. 5 LBCs, 10 (2 count) flutter kicks, 15 (2 count) Freddie Mercuries, 20 Box Cutters, run up Prenoman cul-de-sac hill back to intersection. 5 LBCs, 10 (2 count) flutter kicks, 15 (2 count) Freddie Mercuries, 20 Box Cutters, 25 Oblique ankle taps, run back towards Satan’s Hill to intersection at Farham. 5 LBCs, 10 (2 count) flutter kicks, 15 (2 count) Freddie Mercuries, 20 Box Cutters, 25 Oblique ankle taps, 30 Plank Jacks, run back to Satan’s Hill parking lot.

    COP 4: Triple Check in groups of 4 – 2 runners, Jerkins and Curb Dips.

    Time called, Numbers, Names, Announcements – Grow Ruck May 3-5, Breaking Bread Sign Ups, Rudy gave a nice shoutout/thanks to F3 guys that have been praying for him and reached out with kind words of support. He has felt the love and it has pushed him through a tough time.

    Prayer Requests included continued thoughts/prayers for Rudy and his family and for Swoops’ friend who is set to return to the states in mid March.

    Always a pleasure to lead such a great group of gentlemen and push each other a little harder each time. Continue to get up and push yourself and become a better person today than you were yesterday. Stay blessed!

  • The Sky was lit up this morning…

    9 Satans hill veterans and 1 FNG came out to see what YHC had in store this morning… Here is what went down.

    Mosey up satans hill and over to Wilson’s Cul de sac for Warmarama- SSH, Imperial walkers, helicopters, merkins, freddie mercury, lbc

    11’s from the cul de sac to the top of the hill with merkins and squats

    dora across farham with 100 merkins 200 sumo squats 300 LBS ( all this work while watching the starlink satellite train pass by in the sky)

    triple check @ the top of satans hill – arm circles ( compliments of oyster) and merkins- timer ran down 4 mailboxes

    time for some satans hill suicides- starting from the top of the hill we did suicides – 5 burpees at every turnaround

    Finished it off with a ring of fire- 10 various exercises 10X

    announcements- GROW RUCK Prayers for the families of 3 Doors down, Rudy and NTB

    Lastly welcome to WebstUR! looking like a veteran out there already. thanks for joining us and looking forward to seeing you out there again soon!

  • Friday Funday

    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

  • Old Man Speech and 52×2

    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 run to every 2nd mailbox on the right and perform 52 of called exercise. PAX called exercise. Some of these were: Squats, Monkey humpers, Gorilla humpers, Lunges, WWII, Merkins, MT climbers, Plank jacks, LBC’s, Dollies, Flutters. Ran big loop and out to main entrance before heading back.

    YHC took us out in prayer.

  • Intersections and Sac’s

    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 lot of running in between. Excercises to name a few: Merkins, Squats , SSH, WWII, LBC, Plank jacks, MT climbers, Dollies, Imperial walkers, Lunges, etc.

    Back to rock pile with 8 minutes left. Grab a rock and and do 25 of called exercise.

    YHC took us out in prayer.

    Always an honor to lead. Make today AWESOME !!!

  • “You gotta get it wet before you stick it in”

    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 a Dora from Hell – 100 Side lunges with block thruster in the middle, 200 Incline merkins, 300 Windshield wipers over vertical block; Timer performed lunges carrying coupon overhead which gradually became carrying coupon perched on the 6-pack x 20 yards and Bernie back.

    COP 2: Triple Check – Curls with coupon, Kick Sits, Timer runs to end of the parking lot and back.

    Q tossed to Swoop…

    COP 3: Mini Build a Beast on Satan’s Hill Jr. 5 Burpees, run up and back; 5 Burpees, 10 Crunchy Frogs, run up and back; 5 Burpees, 10 Crunchy Frongs, 15 Imperial Walkers, run up and back; 5 Burpees, 10 Crunchy Frongs, 15 Imperial Walkers, 20 Copperhead Squats, run up and back.

    COP 4: Circle up for various stretches called by PAX members.

    Numbers, Names, Announcements (Purple Rain’s 1 Year Q at Rock N’ Roll 1/20, Frozen Triangle 2/10, Grow Ruck 5/3-5/5, Prayer Requests (Blacktop’s father battling illness, Yeehaw’s coworker’s wife battling cancer, Cookie’s friend’s father battling illness, Continued prayers for Yeehaw’s daughter, Liv, as she continues to show improvements (Girl is a fighter!), Continued prayers for Wildcat in his recovery from recent shoulder surgery (Hope to see you out there Monday at the Alamo).

    You could hear moans and groans throughout the Dora with very little mumble chatter, but it picked up as the workout went along. From silly banter about Cookie pulling into the parking lot, parking for 30 seconds, then zooming off back home (we all assumed nature called, but he forgot his gloves), to excellent dental advice, to Nancy Lopez getting a second wind during COP 4 with some mean Jazzercise. We determined he just had to “get wet to stick it in.” It was a great morning and fun had by all. It was a pleasure to lead this group and look forward to many more. Keep pushing fellas!

  • Kingpin

    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 good today fellas. Always an honor to lead.

    Announcements: See Slack, Frozen Triangle, Grow Ruck, etc.

    YHC took us out in prayer.

    Be a positive light to others as you move through your day and it will come back to you tenfold.

    Welcome FNG Dumar! Another New Marketeer! Also Respect!

    https://www.google.com/search?q=mrs+dumars+kingpin&client=safari&sca_esv=597772508&hl=en-us&sxsrf=ACQVn0_Ald1L_-FXYFACntEKnQMegihMcg%3A1705059235168&ei=oyOhZdLsCba15NoPj9Gl-AU&oq=mrs+dumar&gs_lp=EhNtb2JpbGUtZ3dzLXdpei1zZXJwIgltcnMgZHVtYXIqAggAMggQABiABBiwAzIOEAAYgAQYigUYhgMYsAMyCxAAGIkFGKIEGLADMgsQABiABBiiBBiwA0iWDFAAWABwAHgAkAEAmAFToAFTqgEBMbgBAcgBAOIDBBgBIEGIBgGQBgQ&sclient=mobile-gws-wiz-serp#fpstate=ive&vld=cid:40de2ed2,vid:JvBWhPw3zJs,st:0

  • Vagabond’s Last Stand

    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, I stand stronger, more confident, and proud to have put in the 15 degree days in the snow, and 90 degree mornings with 100% humidity. Though it was ALWAYS 70 and Sunny in my mind. I am proud to have taken the beating AND having laid the smack down. I am proud to have taken the brunt of your shaming of my Traffic cone of a kettlebell, and even happier to have left it at McGruff’s Mom’s house. Even happy to have laughed at Wilson discussing Michelle Obama’s sexual orientation and conspiracy theories. I won’t forget being the Chubby Hubby and watching the Alamo unfold, and taking part in an amazing SOJ transformation. To all of this, THANK YOU men, what a ride it has been. You mean the world to me and you all will be missed. Today was my last here in RVA (at least as a resident, I will visit and post again). Today was my last Q leading you men, but you all will be coming with me through the experiences. It’s not farewell, it’s God Speed. For today…here is what went down at my last stand!

    15 Men came out to join me one last time on the field of battle….

    Warmarama –

    Mosey to the top of Satan’s Hill and back down to the flag, circle up. SSH, DQ, Jazzercise, Imp Walkers, Cherry Pickers, DM Hang L/R, Arm Circles big and small, Merkins, LBC, Flutter Kicks, Hello Dolly, Rosalita, Misc stretching, and we were off.

    Plan was to have just an old school SH beat down the way I started. And that is just what we did. Mosey back to the top of the hill.

    COP1 –

    Dora. Runner to the end of the side street. 100 Merkins, 200 LBC, 300 Carolina Dry Docks. Mosey back to the end of the street and hang a left. Run down the long stretch and hang another left. Stop at the intersection.

    COP2 –

    Triple Check. P1 Runs down to the end of the road to the cul de sac at the bottom of the hill (this changed twice due to the distance and time). P2 Squats, P3 WW2. Mosey back down the long stretch of road to home base.

    COP 3-

    Grab a Coupon from the Rock pile. Runner calls out an exercise and runs to the end of the parking lot and back. Each time there is a new runner, the PAX rotates to the left to enjoy a new Coupon…nobody getting off easy. Exercises were – Curls, Skull Crushers, Rock Copters, Chest Press, Shoulder press, etc. There were a lot more, I don’t remember them all but probably double the amount.

    2 minutes left…drop the coupon and circle up at the flag. ABCs with your legs, and spell out the following…I. W.I.L.L. M.I.S.S. Y.O.U. P.A.X.

    Time….

    Announcements –

    Grow Ruck, and a lot of really kind things were said. Some debauchery, but mostly really kind things. YHC had to fight back some emotion, so Hermey took us out. Thanks again gents. Love you all!

    Iron Sharpens Iron

    -Vagabond