Tag: Satan’s Hill

New Market

  • Take the bass line out, uh-huh

    6 OGs talking about that Hard Knock Life. Thankfully, we were greeted with the usual 70 and Sunny. Let’s put in some work.

    Warmarama: 1 mile warm up jog to the end of New Market. Helicopters, Arm Circles, DQ, Imperial Walkers, Cherry Pickers, Monkey Humpers, Jazzercise.

    The Thang:
    Light Pole Work1 : 1 Burpee every light pole to the corner.
    Light Pole Work2: 20 SSH for each Light Pole on the Right. 1 Burpee for each Light Pole on the Left. stopping at the top of Satan’s Hill.

    Triple Check1: Merkins, Squats, Run down Satan’s Hill to 3rd Light Pole and back.
    Triple Check2: Monkey Humpers, SSH, Run to the bottom of the cul-de-sac and back.

    Mosey through the trail BTTF

    Numberama: Namerama:

    NMS: Soooo good to see Nancy roll up on his bike and then more cars to follow. 70 and Sunny and we still got it done. Well done boys. Good to have Offshore join us at Satan’s Hill today.

    Announcements:
    GridIron – Ultimate Frisbee
    Mondays — 3 more Mondays of Pickleball at Bateau. Tournament – Sat 8/26. Find a Partner.
    See Slack for info on the 1/2 Marathon and 10k.
    See Slack for the August Challenge…

    YHC took us out!!

    Oyster

  • Partner and Group work with a State Trooper

    17 Beast hit Satans Hill for an OG workout. Lots of partner and group work is what ensued.

    See Nancy for the State Trooper Joke, its worth it!

    COP – SSHs, DQs, Imperial walkers, LBCs, Stretches, Pickle Pounders

    Mosey to Hill

    Love Hill – Runner, Bear Crawl, Lunge, Broad Jump Burpee, — Reverso

    Triple Check #1 – runner, WWIIS, Box Cutters

    Dora – Runner (Bernie), 100 Merkins, 100 Squats, 100 LBCs

    Mosey to Coupon Pile

    Triple – Runner and 50 toe touches – Curls and Squats with Coupons

    BTF

    Numbers, names, YHC took us out!

    Check Slack for announcements and sign up for Breaking Bread.

    VQ alert for Swoop on Monday at the Alamo!

    It was great to be back out with the crew today! Make it a great one boys!

    Duke

  • What is your profession…(oh #@%k)

    Disclaimer….sorry for the delay on the post(issue with the site not allowing things to work so taking extra time to post this). Once the word announced that it is back up, Florence already did his for Saturday, I am getting Friday’s in. An amazing turnout of 20(yes 20) came out to Satan’s Hill to continue their tours but also those rumors of a Mudslide Q. The amazing thing….I had 17 stations of work set up(I still needed 3 more), next time at the hill, I may need 25. I am sure people who pulled in and saw things trying to park were going WTF. I knew to get there early(5am) to set everything up, unload and be ready for what lies ahead.

    The start…a little run down to the stop sign and back. Then WARMARAMMA(Imperial Walkers, Ukrainian Soldiers, SSH, Helicopters, Jazzercise(a callout to Nancy who was in NC). our new favorite(cherry poppers), Merkins and LBCs. Then a little mosey down to Spartan grounds. The request to bring toys out and see what devilish workout I had created.

    There were 2 timer stations: a 50 pound sandbag carry up to the green transformer box, a bucket carry to the gazebo/dog park area and back. When you returned from the sandbag carry, this what lied in wait:

    –Lawnmower pulls/Guerilla rows, Goblet squat to Tactical lunge, WW2 with the slam ball, Rainbow presses with the cinder block, Up Up Down Down with a plank jack, Toe taps, Odin’s Sledgehammer(a 25 pound sledgehammer(rubber) onto a mat

    The turn made onto the bucket carry, after that you had: Upright row with cross press, Single V-up to Double leg V-ups, Tire Slams, A little boxing/mma with jab cross, hooks, upper cuts and front kicks with a 5 pound sand weight in each hand, Cinder block skull crushers, Jump rope(3 chooses on the rope ranging from 1 to the black one at 5 pounds) and battle ropes.

    With about 7-8 minutes left….the bands were here. A round each of quick feet with change in directions. After that, broad jumps with a bernie back. A little stretching out, then time was up

    Count outs, Announcements(see slack for updates and anything new that you might have an interest in), the prayer by YHC to close. Once again, thanks to Pigskin for providing water after everything.

    A couple of final things….I made some changes recently, the improvements are starting to show. Before I leave home, I do a little meditation, then a little flexibility/mobility to get myself ready. One thing, it does help me to calm down early mornings(don’t feel so rushed) plus the mobility work is helping that I am moving a lot better. It’s a long road still, little by little things come together but it does take a good while to open up the body and get it to that point of moving in a way that feels great, loose.

    When i am at a race, I always am amazed those older than me getting out there and knocking it out with ease. Pigskin no doubt at 70, ChaCha at 59 are those that you go ok i am in my 30s and 40s, if they can continue to come out, put in that effort each time than why can’t I when I am that age do it. Example I met a guy at my last race in NC(61), he started doing Spartans at 52, was 230 pounds way overweight made the change to better himself. He lost 75 pounds, looks amazing and also does wrestling tournaments at his age. Spartan on their social media has a woman who’s 71, been doing them the last 10 years and has a blast. What drives me…the ability to come out each time not only hang with those that are younger, but also keep pushing and showing what is possible as you get older

    If my memory is correct, I will lead the Q at Timberwolf Thursday, stretch out do a little movement I will see long as I have power tomorrow at Alamo

  • Sweet Home Alabama

    11 men came out to defend the Alamo including an FNG (Walkie-Talkie) and a visitor from Alabama (Slapshot)

    WARM UP

    • SSH
    • Imperial Walkers
    • Cherry Pickers
    • Leg stretches
    • Arm stretches 
    • Back stretches
    • LBCs

    Moseyed to the tunnel

    Thing 1: (11s up the tunnel)

    • Exercise 1: WW2
    • Exercise 2: Merkins

    Thing 2:  (Dora)

    • 100 Monkey Humpers
    • 200 LBC
    • 300 SSH

    Thang 3: Dealers Choice

    Runner chooses the exercise, timer is up and down the steps 

    Thang 4: (Triple Check)

    • Partner 1 & 2 Leg Throws
    • Partner 3: Run up hill

    Numbers, Names, Announcements and Prayer

    Make it a great day fellas!

  • A Date With Cindy

    12 shy gentlemen went on a blind date with Cindy. She was a mean ole bessie. Here’s the torture she put us through :

    Mosey lap around parking lot

    Circle up for Definition of 3 F’s, Core Principles, Mission Statement and Disclaimers

    Warmarama : 20 SSH IC, 10 Ukrainian Soldiers IC, 15 IW’s IC, 10 Merkins IC

    THE THANG :

    Grab a Cindy and mosey to playground

    15 Blockees (Burpee on the Cindy, pick it up on the way up and do an overhead press)

    *From this point forward until time expires, carry Cindy and don’t let her touch the ground*

    Mosey up satan’s hill, take a right, then take another right down the cul de sac hill

    20 goblet squats

    Mosey up the hill to next street then stop

    Lay on your back then do 150 bench press while doing flutter kicks

    Mosey down the street, eventually take a left then down to the bottom of the next hill

    20 Thrusters (this is a squat with an overhead press on the way up)

    Mosey up the hill, take a left, go down that street, take a right then go all the way down the hill

    25 Curls with your hands through the Cindy holes

    Mosey up the hill, take a left, go down that street, take a right then go all the way down the hill

    20 Cindy Swings

    Mosey BTTF

    DONE

    Numbers, Names, YHC took us out

    Announcements :

    – Tonight Happy Hour at Diamond Billiards on Midlo Turnpike

    -Tomorrow’s AO options : DogPile Ultimate Frisbee, Rock N Roll with Snuff Q, Gridiron with Attila Q

    -Sat 8/26 Pickleball Tournament at Batteau (doubles team play format)

    NMMS : Welcome Dan Brown now known as Carvana! He works in automotive parts and sales, lives in Ashland, and Futon invited him out. You may see him start posting with the DaVille crew. Been awhile since YHC has Q’ed out at satan’s hill. Enjoyed it fellas!

  • VQ – Was this written down?

    After shooting awake at 2:45am – YHC was too excited about the forthcoming (VQ) beatdown to sleep. Lucky for the PAX, that allowed some time for fresh brewed coffee prep, to be enjoyed post workout.

    16 PAX stumbled and bumbled through the thick morning gloom for a Cindy-filled beatdown with plenty of Satan’s Hill mixed in. Heist creeped up through the woods, which was weird, but he brought a diesel jacked FNG (more on him later), so that made it okay.

    THE THANG

    WARMERAMA:

    • Mosey around troll house
    • Welcome & Disclaimer
    • Ukranian Soldiers, Don Quixote’s, Side Straddle hops, Michael Phelps/Helicopters (Mudslide quickly educated me on the difference), Dead Man Hangs, LBC’s, Wives (Wilson, and Fudd).

    COP 1: Merkin Hop Triple Check

    • PAX 1 – runs to coupon pile does 11 front raises and runs back (Timer)
    • PAX 2/3 – #2 does Merkins while #3 hops over him

    COP 2: Satan’s Hill Partner Chase

    • Uphill
    • PAX 1 – Single arm Cindy farmers Walk
    • PAX 2 – 5 burpees then chase partner
    • Downhill
    • PAX 1 – Overhead Cindy Walk
    • PAX 2 – 5 Lt. Dans

    COP 3: Mini-Cindy-Dora

    • 100 Skull Crushers
    • 150 Curls
    • 200 (ish) Kettlebell-Coupon Swings
    • Pax goes to failure as partner does ab workout of his choice

    Indigenous run mosy through the park, past Wilson’s house and down the hill, back to circle up.

    Finisher: LBC’s, Heels to heaven, stretch, 5 of Heists favorite pushups.

    COT

    • Counterama #16 (including 1 FNG)
    • Namerama
    • Announcements
    • Prayer Requests: Safe Travel for Metzger family

    FNG Naming Ceremony: Alex Glenn was brought in for a taste of the gloom by Heist. He has 3 kids, is from the area, veteran, with some great experience flying Blackhawks. We tossed around some names (LT Dan, Apache) – but Oyster came through with the winner “Airwolf” – which I had to google when I got home as the show reference was well before my birth. Great to have Alex/Airwolf/FNG out – he was in far too good of shape already – hopefully we can crush his soul in future F3 beatdowns.

    Announcements (See Slack): School of rock 7/8. Heist 1-year Dogpile Q 7/8.

    YHC took us out in prayer with some specific gratitude for the motivation, fellowship, and positive change that F3 has brought into my life. Good for all F3 PAX to remember how much their involvement can affect change in others lives. Thanked the good lord for the chance to be together.

    -State Farm

  • The BEST Rock workout playlist

    An alert goes out a 8:42 last night by Futon…Anyone taking the Q tomorrow? YHC was feeling inspired after leading a HUGE workout the morning prior during a work conference, 76 strong. So after seeing some not me…and Hot potato, YHC decided to step up and bring it. Within 30 minutes, the Bose was charging and I found the most ultimate Rock playlist for the Gloom. 12 Strong showed up ready for the next edition of Flex Friday at the Hill, and here is how it went down.

    COP-

    State Farm was unsure of Coupon options so some mumblechatter about our logs changed YHCs warm up plans. Initially I planned to just mosey up the hill and back for a little blood flow, instead we took a field trip up the hill and to the right back through the trail to show SF the logs then back to flag.

    From there the standards – SSH, Imp walkers, Ukr soldiers, Stretch arms left/right, behind the head, Arm circles, dead man hang L/R, Merkins, LBCs, Flutter kicks, W/S wipers

    The Thang-

    Modified Tabata. YHC downloaded a tabata app for the work beat down and it is great. Air horn sounds us off. The modification is 60 sec on, 30 sec off and run through a 10 circuit workout with Cinderblocks.

    The circuit-

    • Curls
    • Skull Crushers
    • Cindy Merkins
    • Cindy Dips
    • Cindy Squats
    • Cindy Swings
    • Bench Press
    • Cindy Rows
    • American Hammers
    • Overhead leg extension

    Repeato x 2 but reduce time to 40 sec on 20 sec off. This length of time BURNS!!!

    Mosey opposite direction through the trail and back down the hill. Finish with a little stretching, TIME!

    COT – See slack for details. Convergence, School of Rock, etc

    Thanks for letting me take the lead again fellas! Iron sharpens iron.

    -Vagabond

  • Jungle Pot Luck

    9 SOJ Pax hit Satan’s Hill this morning in the misty, moist gloom. 

    HP today started off with Warmorama led by Nancy Lopez: SSH/UKS/CHS/Arm Circles (front and back).

    COP 1: Nancy Lopez led the Pax with some static cindy holds (OH/Skull Crusher/front raise). We then did 21s (curls). 

    COP 2: Honeymoon led the Pax with a “horse shoe” workout. 

    1. Start with 5 cindy merkins. Run to Willowmore culdesac over troll bridge and via the woods. Perform 5 regular merkins. Back to parking area. 
    2. Repeat 1. Add 10 double count mountain climbers. 
    3. Repeat 2. Add 15 dips
    4. Repeat 2(dips dropped)
    5. Repeat 1 (no dips or mountain climbers). 

    COP 3: McGruff led the Pax up Satan’s Hill with a native american run. Pax in the rear peforms Burpee and sprints to the front. Made it to about Rosetta’s casa and turned back to the flag area. 

    COP 4: Vagabond led the Pax with a triple check. Perfect set of 3×3. A man does cindy curl to OH press. B man sumo squats with cindy. C man (timer) was with cindy in OH press to the “second  light pole. Ongoing debate on the location of second light pole. 

    5 min left. 

    COP: Heist called a baby triple check. First called jerkins/cindy swing/a 20 yard dash timer. Things got a little goofy. Switched out jerkins for arm circles.  Nancy proclaims this was the shortest triple check in the world. With a min left we put cindy’s back in their comfy home. 

    Time. 

    Numbers/Names. 

    Announcements:

    1. Torchy’s Tacos off Midlothian Tpk is NOT yet open. I repeat….NOT open. Opens 7/5. 
    2. The Bridge is this Saturday. See UpChuck for details.
    3. Statefarm VQ is at the Hill on 7/7. Summer tour anyone?
    4. Heist has the Q at Dog Pile on 7/8 (1 year anniversary of F3) Gonna bring it. Will feature “best” COPs experienced at Dog Pile over the last year.  

    Hermey took us out. 

  • “Spread them wide”- She

    12 strong posting to SH for a Flex Friday with a bit of running mixed in just to keep the PAX honest. According to the 39 frogs sho have perished in NM pool so far this year this is what happened.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Box cutters, Plank jacks, 

    Triple check 1 with coupon: Curls, Skullcrushers and runner to the stop sign.

    Triple 2 over head coupon press, Jerkins, runner to the rock pile.

    Ring of fire: Each Pax chooses exercise. We did 12.

    Coupon overhead lunge across lot and back.

    Triple 3 bent rows, overhead press and runner to the rock pile.

    Announcements: see slack.

    Prayer Requests:

    YHC took us out in prayer.

    Make Today Awesome!  

  • SOJ TAKEOVER COMETH – ARE YOU READY??!!

    Goodmorning F3RVA:

    10 HIMs charged New Market’s infamous Satan’s Hill this morning to ready for the upcoming takeover of all F3RVA starting tomorrow!

    Mudslide and Heist took the reins this morning for Flex Friday.

    Warmup:

    • 3 Laps around the parking lot
    • Helicopters
    • Arm circles (Front and Back)
    • Copperhead squats
    • L.B.Cs
    • A.P.Ds
    • Front Scorpion stretch
    • Planks with some merkins
    • Cobra and downward dog stretch

    Part 1: 11s across the parking lot with cinderblock squats and merkins (feel the burn!)

    Part 2: Mixed bag

    Split into three groups. One group worked with mudslide and did sandbag carry/atlas stone/bucket carry.

    The other two groups did triple check: cinderblock swing/cinderblock dips/cinderblock farmer carry (timer).

    Clock was ticking. We didn’t have time for everyone to play with Mudslide’s instruments of pain…next time.

    Part 3: Exercise bands + Hill – MUSH!

    Groups of 2. Bands around waist…sprint up the hill 10 seconds…jog in place…repeat until you reach the top. Switch…each guy got to go 1x.

    Time.

    Numbers/Names/Ball of Man.

    FNG: Shout out to Benny for bringing us Alex aka “Stellar.” Alex comes to us from Baltimore (4 years ago). Has two kids. Works in logistics. Training for a marathon….went to Elon (hence Stellar?). A few other names thrown out there like “crab cake, etc.” Welcome Stellar! Dude is in good shape!

    Announcements:

    SOJ takeover starts tomorrow. Get some!

    SOJ Happy hour tonight at diamond billiards. See you there.

    Do the summer tour. Fun times.

    Thoughts: Brings me great joy to see new faces in the gloom. Shout out to Benny for bringing an FNG this morning (double cool since Benny has been out for less than 2 weeks). Seriously guys – there are plenty of dudes that need this…not just the fitness, but the camaraderie, etc. Getting up early and pushing it builds character, makes us stronger so that we can serve our wife, kids, family, friends, and community. Grab a buddy and bring them out.