Tag: Satan’s Hill

New Market

  • Drag show

    A big 17 solid SOJ HIMS posted to SH this morning to enjoy the 72 degree and sunny day. Snuff came to punch his passport and a few other non regulars. After an interrogation on who signed up Satan’s Hill for the Iron Pax away we went. According to the dog walkers here is what happened.

    **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 down the hill and back to start.  COP- 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, Ukrainian Soldiers, Copper head squat, Dead man hang, Merkins, Flutter kicks.

    The thang: Grab a partner. Odd numbers so I partnered with myself and it was the best group I have ever been in. Stations in a circle with 1 tandem running (1 runner with sled in tow to bottom of lot, the other up SH). First runner back is timer. Stations were: With Coupons: Overhead press, triceps, curls, swings, squats, w/o coupon: SSH, Lunges, Toe taps. Cycle through all stations. The 2nd cycle running due both went to bottom of lot with sled, 1 pulled down and 1 pulled up. Just shy of completing 2 cycles this way but time was called.

    Announcements: Pickleball, you know when and where. Check slack for all.

    YHC took us out in prayer.

    Always great to lead and try something new. Make today Awesome.

  • Man hole covers and a Recall Sighting!

    13 Beasts hit Satan’s Hill this morning for a swampy beatdown, here how it went.

    5 Burpees OYO, Helicopters, SShs, Imperial Walkers, Stretches, LBCs

    Take it top the streets – Ascending Manhole covers around the hood.

    Round 1 – 10 merkins, 20 Squats, 30 of something I cant remember, 40 Dying Cockroaches, 50 Dry Docks

    5 Burpees OYO

    Round 2 – 10 WWIIs, 20 Jump Squats, 30 Box Cutters, 40 Arm Circles, 50 Shoulder Taps

    Indian run BTF

    Coupon work around circle, rotating coupons, Curls, Squats, Tris, Shoulder press, Bench press, toe touches, and abs.

    Sprint BTF, 3 Burpees OYO

    Numbers, Names, YHC took us out.

    Announcements on Slack.

    Prayers for Liv and family, Prayers for Leche’s Aunt Judy who was Diagnosed with cancer.

    Prayers for Nancy as he takes his oldest to College today, Go Pack!

    NMS

    Great to be back in the gloom, working hard to get back out more! Great to see Recall out as well!

    Make it a great day guys!

    Duke

  • Mudslide’s Flex Friday

    This time…I did not need to use a good part of the parking lot to set things up. My goal today was simple: cinder blocks and bands(trust me when you see the band part of the workout, you’ll know why). A ready to sweat 10 came out to see what is this word I hear about a Mudslide workout. Here we go:

    Started with a little mosey run down the hill, back up and around the lot. After that, the warm-up circle formed up: a great warm up(SSH, Imperial Walkers, Ukrainian Soldiers, Apple Pickers, Helicopters, Jazzercise, Merkins, and LBCs). It’s time to put the work in:

    First part….a triple check(ball dippers, WW2, run down to the curb with 10 toe taps). If you weren’t awake after that(something wasn’t right). A little break, then a mini DORA(100 cinder block swings, 150 ground presses, 200 mountain climbers) to move things along then it’s time for the bands

    Band work is designed to work all the muscles more than usual, plus hitting those stabilizers that would not get worked on a normal basis. Round 1 was mini sprints(to the cinder block, partner calls out which side to touch) each person did 1 minute then it was on to side shuffles. That works the hips and muscles from the sides. 2 rounds of 30 seconds each, then onto what the Q is known for

    Satan’s HIll. We had an even number so partnering up was perfect. The goal was to hit 3 different spots. First part going at 25% effort, second 50%, the final is all out max heart rate, max effort. If you went a little much on the first part(Cookie), you paid the price at the top. Everyone finished, Satan’s Hill was paid in full, back down to close up.

    Circle count, Announcements(see Slack a lot coming up over the next few weeks), prayer lead by YHC

    Welcome Leo(making a visit to us from NC) I am sure he’ll bring something he saw today back down to the home camp and tell them about the craziness at RVA. Gomer Pyle also joined us I am sure he along with others will be feeling this in the legs. Good news about Liv(she’s showing a little improvement). Look for an announcement about a possible special workout at Alamo.

    If you want more, I will be at Rock and Roll leading another Q tomorrow. I will be there early to lead a little stretching/mobility session before, then the Q. Be ready, I will see you tomorrow

  • 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