Tag: Satan’s Hill

New Market

  • 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.

  • Mexican Restaurant or Workout?

    18 strong posted out to Satan’s Hill for the inaugural “Cornhole bags of death”. Credit to Hardywood for the title of this beatdown as I think this the first time mumble chatter on slack has named one of my Q’s!

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

    Divide into 2 teams, grab coupons.

    Regulation cornhole toss. Each thrower with 4 bags. Start with 40 Reps, -10 for in the hole, -5 for on the board. Thrower calls exercise. All bags miss everything run to top of Satan’s Hill and back. One group ran much more than the other. As I longed to be in the other “less running” group I hear Wildcat call for 20 Burpees and then again on next time through! Glad I was where I was!

    Tour tickets: 1 ticket punched for Chaplain.

    Announcements: See slack. School of Rock 8am this Saturday.

    Prayers: To Armstrong’s father, To our kid’s as they start Summer break.

    As always Great to lead and make today Awesome!

  • The Tightest Shirt You Own

    19 men of steel descended upon the sleepy suburban village of NewMarket to sharpen one another and experience skin-splitting pumps. YHC was honored and humbled to lead such a large PAX for his VQ experience.

    According to the security guards staffing the guardhouse at the neighborhood entrance, this is what went down.

    COP:

    SSH, helicopters, Ukrainian soldiers, copperhead squats, merkins, plank it up (right hand high, left hand high, right foot to right hand, left foot to left hand), quick mosey up and down Satan’s own hill

    The Thang:

    1st triple check: Runner, coupon sumo squats, calf raises

    2nd triple check: Runner, coupon shrugs, scrunchy frogs

    3rd triple check: Runner, coupon rows, wide grip merkins

    4th triple check: Runner, triceps coupon dips, coupon curls

    That went fast. Another mosey up The Wicked One’s hill for good measure.

    Circle up for what I’m calling a hot potato, fifteen-rep ring of fire. This lasted 10 minutes and kicked up a notch when Armstrong demanded the PAX endure 15 burpees. Time called shortly thereafter.

    Numbers, names

    Announcements:

    5/29 Memorial Day convergence

    Favorable observation the PAX is growing in size

    Gratitude expressed for the growing number of Q sheet participants

    COT:

    YHC took us out.

    Side note:

    A special thank you to my brother Heist for putting me in an EH this past January.

    F3 came into my life at a time when I needed it most. F3 is brimming with solid, dedicated, and inspiring HIMs. My life has been immensely enriched by F3, and today I finally threw my hat in the ring to give back what I’m able. Thank you all for the motivation, the brotherhood, the great feeling that comes from completing a demanding workout, for the opportunity to lead, and for all the laughs.

    -Purple Rain



  • Something like this

    10 of SOJ’s finest came out the SH for a flex/run Friday. Coupons were used. According to an aggressive bird here is what went down.

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

    Horseshoe on the trail by dog park. Side 1 exercise with coupon. 5 curl presses, run 10 WW11, 15 bent rows, 20 Merkins, 25 front raises, 30 merkins, 35 curls. Work way back down with runs in between all.

    Ring of fire. PAX call coupon exercise and run to top of lot as timer. Rotate through all PAX.

    Announcements: On Slack.

    Prayers: to Oysters recovery. To grads and a safe grad season. YHC took us out in prayer.

  • What goes up must come down

    14 eager men posted for what was thought to be a flex Friday. YHC had other things in mind. According to the slumbering frogs, this is what went down

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

    The thang:

    10’s. Start at base of Satan’s hill and run to top. Do 10 reps WWII’s. Basic to bottom. YHC had placed cones on hill for a total of 10 stops each one a little shorter than the last. 20 reps Merkins, 30 LBC, 40 APD’s, 50 Squats, 60 Dollies, 70 Flutters, 80 SSH’s, 90 Monkey humpers, 100 Merkins.

    Announcements: See slack.

    Prayer Requests:

    Wilson took us out in prayer.

    Make Today Awesome!  

  • Doce Hombres con Bloques.

    Heeeelllo F3 RVA. 12 dudes got it done today at Satan’s Hill on this glorious Cinco de Mayo. Hermes and Heist put together a combination of Cinderblock stations and Kárate.

    Here is how everything went down:

    1. Intro to F3 and disclaimer statement made. Need to write this down clearly, but point was made.
    2. Warmorama:
      • SSH
      • Hillbillies (very difficult to count this)
      • Ukrainian Soldiers
      • Merkins
      • LBC
      • Deadman hang (left/right)
    3. Block work
      • Many block stations with cardboard cards calling out exercises, including:
        • Sumo squat
        • Sumo squat high Pull
        • Feet on block werkins
        • Block Deadlift
        • Block front squats
        • Block plyo pushups
        • Block swings
        • Block OH Press
        • OH block hold with squat
        • Farmer carry run (this was the timer for the rotation- about 45-60 seconds)
        • bands for monster walks
        • KBs for some rows
    4. Karate with Hermey:
      • front kicks
      • sidekicks with a shuffle
      • round kicks
      • jab
      • jab front kick
      • uppercuts
      • speed bag with a runner timer
      • horse stance with karate punches
    5. Back to Block work for about 8 more minutes left cutting the Farmer Carry in half.

    Time/Numbers/Names.

    Welcome to our newest member of the Pax, Hunter aka “Leche.” Name comes from his roots growing up on a dairy farm (and because it is Cinco De Mayo).

    Announcements:

    1. CSAUP Tomorrow at Godwin
    2. SOJ lunch at Rusty Taco next Thursday
    3. SOJ family get together on 5/21. Ask OC or McGruff how you can help

    Wildcat took us out in prayer.

    Yo, did you know? Cinco de Mayo:

    Cinco de Mayo is not Mexican Independence Day, a popular misconception. Cinco de Mayo, or the fifth of May, is a holiday that celebrates the date of the Mexican army’s May 5, 1862 victory over France at the Battle of Puebla during the Franco-Mexican War. The day, which falls on Friday, May 5 in 2023, is also known as Battle of Puebla Day. While it is a relatively minor holiday in Mexico, in the United States, Cinco de Mayo has evolved into a commemoration of Mexican culture and heritage, particularly in areas with large Mexican-American populations

  • No old men snoring

    YHC was half hoping to see an empty parking lot and he may or may not of quickly retreated to the comforts of his Peleton. However 4 HIMS were wet and eager to get things going to close out this week on a high note. Armstrong noted he was sure no one was going to be posting and that we were praying him! Little does he know this PAX. One thing about a workout like today, it may not feel good to get started but it feels even better when complete! Thank you PAX for pushing me!

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

    Flex Friday- Circle up with cinder coupons. I called the first 6-8 coupon exercises then we rotated around each PAX called 1 with coupon exercise and 1 without. There were several mosey’s twisted in just to get the heart rate up. Wildcat calling burpees with coupon overhead was brutal and Armstrong calling 5 parking lot lengths shuttle runs really elevated the heart rate. Many exercises were completed and solid mumble chatter was had.

    Announcements: All really appreciated each HIM that showed up and gutted it out on a sunny and 72 degree day.

    YHC took us out in prayer. SYITG.

  • Sounded easier on paper

    At each corner start with 5 merkins, run to cul-de-sac do 5 merkins+10 squats, run back to the corner for 5 merkins +10 squats+15 of a different exercise, every time back and forth up to 25 and then back down dropping 5 every time. Ended just in time.

    I forgot to mention the mailbox burpees going from corner to corner. Strong work boys!

  • Saddle up

    Regulators ride! And there were 13 regulators ready to post on this sunny and 72 degree gorgeous gloom at Satan’s Hill. According to the guy who drove in to walk his dog in the dog park here is what went down.

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

    The Thang: 4 corners on the big block. 25 Merkins, 50 squats, 75 SSH, 100 LBC’s. Complete run it back again. Big block is almost a mile so a bit more running than a normal flex Friday.

    Mosey down to rock pile, partner up, grab a coupon. Partner 1 20 curls, 20 skull crushers. Partner 2 20 Dollies and 20 flutters. Complete 2 rotations then run to Otterdale and back. Do another set. BTTF with 1 minute of stretch to spare.

    Numbers, names, YHC took us out in prayer.

    Prayers to Oysters family and families at JRHS who are experiencing great loss.

  • Flexing for a Friday

    Good afternoon….a little issue with trying to get things coming up so I can complete this. Flex fridays I like to throw in a mixture of new and old things(see how they come out). What happens is I start to think with new things to bring out and try. I think of one, then 2 more hit. Here’s what we did today

    For myself, even the Warmaramma can be changed up from time to time. So this morning it was: SSH in Cadence(10), full arm circles forwards and backwards(10), Chainbreakers in cadence(10), Swimmers(10), Cherry Pickers(10), Windmills(10), Squat Thrust(half burpee) 10 full burpee is with the merkin, Lunge with twist(10) and Mountain Climbers in cadence(10). Wait no merkins, no LBCs. Correct 6 minutes and we were ready.

    Ok the main work and here’s what I offered(I am getting closer to having some type of course set up). Standard Sandbag Carries along with Sandbag Snatches, Battle ropes with Jerkins, Band work side standing twists and tricep extensions. More bands with squat into press and good mornings, a little mosey down we had halos plus hand over hand work with my Odin sledgehammer(25 pounds), tire pulls back and forth with x jacks, plus ball tosses each side(ball weighing 20 pounds). The work, having fun trying everything out then the tire I added a little weight inside which made it harder.

    A little mosey back to the top, 3 stations partnered up about 30-40 seconds each hit it quick get a little blood rushing to the muscles. After that an idea hit(under I haven’t done it in a while). The tire and ball came up half of us did side tire throws, the other half ball pushes to partner in plank position. We switched it up, ended with a little 90-90 stretch, a nice leg stretch with the band. Hit the 45 minutes right on.

    Announcements(2nd Friday is next week at Diamond Billiards), 3 weeks till Rugged Maniac, anything else can be found thru the various Slack channels.

    Numbers, call out and prayer led by YHC and done

    Scary part….I get home and for next Friday already have 4-5 things in my mind ready. BTW…the sledgehammer is 25 pounds, the head is rubber so it does no damage to concrete or surfaces so guess what?