Tag: Satan’s Hill

New Market

  • 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

  • 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!