Tag: Satan’s Hill

New Market

  • Carpe Diem

    10 dudes got swole for another Flex Friday at Satan’s Hill. 

    Warmorama: Up the Hill and Back. CHS (20x), UKS (20x), Merkins (20x), OYO stretch 60 seconds.  Grab the Cindys for some warmup sets of sumo squats, deadlift, push press, etc.

    What we did:

    Part 1: Cindy 11s

    I kind of swore off burpees yesterday…after a solid whooping by the likes of McGruff, OC and Florence this week. Deep down, I knew my inner “B” had gotten the best of me…so tapped into that PAX energy for a nasty set of 11s. Start with 1 burpee cinder block (more like a groiner with a dead-lift…no OH movement) and jog about 25 yards across parking lot for 10x jump squats. Pretty brutal after about 6/7 rounds. Ended with 10x cinder block burpees and 1x squat jump

    Part 2: Cindy work and bands:

    • Transition warmup with some side-shuffles down and back in the parking lot before exercises.
    • Swings: Mudslide provided some solid instruction on proper cinder block swing form. We did several warmup rounds of this. Then, we partnered up with flex bands to add resistance (pulling from behind) while partner performs cindy swings. The flex band resistance requires utilization of core strength and emphasis on proper form. See link below.
    • Cindy Pushups with Bands – A few rounds of pushups on cinderblocks while partner pulls flex band from left and then right side. Requires core strength utilization.
    • Cindy Clean and Press – 2x rounds of OYO cindy clean and press with good form
    3 Unique Uses for Cinder Blocks

    Part 3: Sprints + Band Resistance – With flex band around waist, A man sprints Full Parking Lot while B man holds flex band for resistance. 2x rounds percent.

    Part 4 Moseyed back to flag area and grabbed the bands for some stretches.

    Time…maybe a little over time (but we had time).

    Outro: Numbers and Names. 

    Announcements: Need a Q for Alamo next week. Jump on that.

    Great news and glory to God shared in our COT this morning. Praise shared by Wildcat: He has been kicking the butt of stage IV lung cancer since Summer of 2021. As part of this journey, he gets a quarterly scan at UVA to keep tabs on his condition….recent scan this Tuesday looked stable. Amazing dude….a beast…amazing what our brother Wildcat does in the Gloom.

    Prayers – Mudslide took us out. Thanks to God for Wildcat’s good news. Prayers for all the Pax.

    Have a good weekend everyone. I plan to hit the fart sack this weekend to catch up on sleep!

  • Feelin’ like spring time at the Hill.

    Starting to feel more like sunny and 70. The bugs are making noises and it is feeling good outside. Perfect day to get after it!

    12 (that’s right T W E L V E) dudes got swole for another Flex Friday at Satan’s Hill. 

    Warmorama: SSH (20x), CHS (20x),UKS (10 x), Dead Man Hang, Sitting Hamstring stretch, LBCs (15x), Merkins (10x), Hip Flexor stretches, Fudd/Wilson stretch, OYO stretch 30 seconds. 

    What we did:

    Part 1: Cindy work and corners:

    3x rounds as follows:

    Corner 1 – 20x Cindy Bench Press (walk to corner 2 with cindy tight to chest)

    Corner 2 – 20x Cindy Squats (walk to corner 3 – right arm farmer carry)

    Corner 3 – 20x Cindy Shoulder Press (walk to corner 4 – left arm farmer carry)

    Corner 4 – 20 x Cindy Swings (walk to corner 1 – cindy OH carry)

    Part 2: Band pain: Mudslide busted out the flex bands of pain. Partner up and grab 1 flex band, Pax completed the following (1 man holds band for resistance while the other performs workout):

    • Jog/Warmup – With flex band around waist, each Pax did 2x rounds of 30 second jog in place
    • Shuffle Left/Right/Up drills – With flex band around waist with resistance. Sprint in place…on MudSlide’s command shuffle feet left/right and back to center on command. Mixed in were jumps. 2 rounds at 45 seconds a piece.
    • Groiner– With flex band around waist, A man performs as many groiners as possible (bottom movement of burpee) for 45 seconds. B man holds band for resistance.

    Part 3: Hill + Band Pain – With flex band around waist, A man sprints about 30 yards up Satan’s Hill while B man holds flex band for resistance. 3x at 50/75/100 percent. Wrap up with 1x Bernie. FEEL THE BURN!

    Part 4 Moseyed back to flag area and grabbed the bands for some stretches.

    Time.

    Outro: Numbers and Names. 

    Announcements: None

    Closing thoughts: VERY cool to have a bunch of new faces at the Hill today. F3 is about bringing more men out to the gloom. Leaning on each other and getting it done. Proud of you guys!

    Prayers – Mudslide took us out

  • Flex Friday St Patrick’s Day

    A good turnout of 9(originally 8 Hardywood was a little late. When I saw his vehicle, I went “who in the blue hell is this?”). The idea today after yesterday’s training for the 2024 Olympics in the 4×400 relay(lets not quit the day job), come back and take it easy. I wanted to work on a few things that we normally don’t do and hit areas that we all need(trust me, older we get anything to help keep the muscles loose is a plus.

    Warm-up: SSH, Don Quixote, Helicopters, Arm Circles, Imperial Walkers, Copperhead squats, Merkins, LBCs, Alabama Prom Dates, then a little stretching. Time to mosey to the coupins to choose wisely.

    The idea today was for 2 to go to the battle ropes(I have 2, they are not the same). One works on the battle ropes, the other picks up the 50 pound sandbag then runs down to the stop sign and back. When the one person returns, switch up. Back at the coupins, we started off the exercises with presses, after a little bit switched it up to bent over rows. Next group went(group that stayed did a 3 part squat: regular, regular w/ calf raise, then a jump squat with coupin). Next 2 up, then to WW2s with a press to the left, middle and right(not so easy). the next group since we had an odd number 3 went(we then hit the biceps and triceps w/ curls and tricep extensions in one move).

    Second round: whatever battle rope you didn’t use the first time(you used it the second time around). This time we started off with rock-copters, as we kept going adding exercises such as the triple lunge(lunge forward, backwards and side). The side ones we don’t do much that works the side plus hips and allows that extra movement. Getting to the end, focus more on slower movements such as curls, deep squat holds(keeping the body straight up which will work the core and hips more) plus slow presses(5 count down, 5 up trying to really extend at the top). Everyone did their 2 rounds, put the rocks back and a little mosey to the rails

    Jerkins were next….a little twist where you grabbed the feet so you really focused on the back, upper body plus works a little grip. Each person did 2 rounds, back to the flag to grab a band for some extended stretching. Take the band on the foot…..then worked your legs to the sides(work on the stretch plus relax into it to help elongate the muscles) holding it for a minute or a little more. A final thing of 10 quick merkins and finished on time

    Counts, announcements and prayer from YHC

    Monday…..new AO at Rountry(Alamo) looks to be a big turnout. Saturday they need someone for Dogpile so sign up please. Rock n Roll we have a ruck starting at 6am, a pre workout run at 630, then the workout at 7. If you signed up for Rugged(start the training what we do is great just keep going). If you want to sign up, I think I have something coming for 10% off which will help the costs. Enjoy the day, watch lots of games and see you tomorrow

  • Monday Satan’s Hill no more.

    Cold and Rainy. Look at the watch one more time. Go time.

    Warmorama: Jog around lot, SSH, DQ, HC, etc.

    Thang:

    Eye of the storm: 4 corners of lot. Center is my flashlight. 5 burpees at eye and 40 reps of SSH, squats, Ukrainian Soldiers, and Merkins.

    Finished up with a 3 mile mosey (10 minute pace around NM).

    Look forward to the grand opening of the AO Rountrey next Monday



  • Band(s) on the run

    Good afternoon….a little break time as I near the end of my work week. I need to update things with what we did this morning. I wanted to change it up from last time…..work on more of that length of the body cause as we get older, the key is to stay loose and flexible plus stretch out the muscles that do not get worked.

    The start up(aka the warm-up) SSH, Imperial Walkers, Ukrainian Soldiers, Helicopters, Cherry Pickers, Merkins, LBCs and Alabama Prom Dates to help get up warmed up and ready. Then it was time for the bands. Luckily today we had an even number so we did not have to do a group of 3. My goal was to work on going easy for 1 minute on the first round, then the second an all out 30 second attack. Exercises we did: plank jacks, broad jumps, jogging forward(also bernies) lunges, etc. I look back it now and left a ton out but there’s always another Friday.

    After that, we ventured to the road and it became what I like to call “Spartan runs”. Place the band around your waist, take off and communicate with the person behind you whether you want more or less tension. Right now, we are doing a short distance but next time take it up a notch(fire hydrant to the top of the hill). First 2 rounds all out the final round was bernie style and that really attacks the calves, hamstrings, those leg muscles we ignore

    Last little bit created a little something on the fly: cleans with a 50 pound sandbag and the jump rope(that weighs 5 pounds). I not only have heavier sandbags(4 the biggest is 100 pounds) plus I have jump ropes the heaviest is 10 pounds.

    Numbers, call outs, a couple quick announcements and a final prayer from YHC

    Time change this weekend(spring forward) those going to Rock and Roll I will be there Saturday morning starting out a little run with House Party then the workout

  • LL Bean of Fire, Tabata Style

    It was an interesting start to the day as YHC waited for the clown car that never showed. 519 hit and YHC and Kelly were texting back and forth about picking the other up in a scramble, but instead crossed paths like strangers in the night. YHC showed up with 1 minute to spare and the RT crew showed up three deep in three different cars. In all, we had 5 BEASTS that showed up to own the dark hours. Well, most of us showed up on-time anyways, Mcgruff showed up about 5 minutes late, he was the supposed to be the captain of the clown car this morning but woke up with 7 minutes to start. Nice work getting out anyway McGruff! It was an interesting start to the day, but we still got it in. According to the Frogs in the rock pile, here is how it went down.

    COP:

    SSH, Imp Walkers, Ukranian Soldiers, Arm circles big and small, cherry pickers, dead man hang, stretch hands high, then back, then right/left. Merkins, hold plank, left hand high, right hand high, LBC, flutter kicks, rosalita, dying cockroaches. flip it over for some Superman’s, scorpion kicks, and into a little light broga. Start off in Fudd’s wife position, then to Wilson’s wife, right foot forward to hand, hands high, right hand high, back to Fudd, then to Wilson, left foot forward, hands high, left hand high. (I thought mixing in some good stretching and Broga to the SOPs would be a different but nice start to the week, I know my hips enjoyed it). Mosey to top of the hill and back down to rock pile, select coupon carefully.

    The THANG:

    Before heading out, I wrote down 14 different exercises to do with a coupon and put them in my bright orange LL Bean hat. The plan was to work through as many of the exercises as possible Tabata style. We work through an exercise for a full minute, then mosey to the fire hydrant halfway up the hill and back. Take turns pulling exercises from the hat without stopping. The exercises were as follows all with Coupon.

    • Thrusters
    • WW2
    • Curls
    • Skull Crushers
    • Rock Squats
    • Rock swings
    • Rock Copters
    • Rock Merkins
    • Overhead Press
    • Overhead leg extensions (hold coupon high and extend above your head while legs extend just to ground and back)

    We ended up getting through all but two before we hit time. I thought it was fun to do something a little different this morning and put some variety of stretching/Broga mixed in with a different style of workout than the norm. More of this to come as YHC looks to expand how he leads.

    COT:

    Conversations on how to get our numbers back up to 10+ at SH. We know a lot of us have a lot going on right now, but how to better shield lock each other and get our brothers that aren’t on IR back out. Congrats to everyone that did the Glow for Galactosemia 5k yesterday, we know that probably had something to do with the lighter numbers also. Prayers of healing for all of our brothers on IR. A lot of us recovering from different ailments, hope you guys get back to normal soon and we get to see you guys out sooner than later. Prayers for motivation for the brothers that just haven’t had the drive to get out lately. Prayers that we all have a great week and to be the best leaders we can at home, in our careers, and in our communities. Great job today gents, you all put in some work. Way to win the Morning, that’s how we win the day!

    -Vagabond

  • Next Position

    It was a hot potato kind of day. Started with Honeymoon > Vagabond > McGruff

    WARMARAMA (Honeymoon)

    • Side straddle hops
    • Imperial Walkers
    • Ukrainian soldiers
    • LBCs
    • Merkins
    • Deaf man hangs
    • Leg stretches

    The Thang: 

    Up the Hill for a Triple Check (Honeymoon)

    • Partner 1: Carolina Drydocks
    • Partner 2: WW2
    • Partner 3: Runner

    Down the hill for a coupon Triple Check (Vagabond )

    • Partner 1: Slow burn Curls
    • Partner 2: Slow burn Skull Crushers
    • Partner 3: Runner

    Dealers Choice (McGruff)

    First man runs, next man picks the workout for the others

    Back up the hill for 5 Burpees

    Back down the hill for Jerkins and Ring of Fire. 

    Numbers, Names, Announcements and Prayer

    Make it a great day fellas!

  • Exploring The Newmarket Sac(s)

    5 Men gave the Heisman to the fartsack and came out to brave the gloom. An unusual sight on the Q sheet at 9:30 last night and no name was on the Q sheet for SH, so YHC jumped it and led the group on a cul de sac tour of Newmarket. According to Herme who drove by and gave a honk, here is what went down.

    COP:

    Mosey to the top of the hill and back. SSH, Imp Walkers, Ukranian Soldiers, DQ, Arm circles big and small, LBC, flutter kicks, rosalita, merkins, and we were off.

    The Thang:

    Mosey up the hill and hang a right to meet the first cul de sac. Partner up, partner one does called exercise while partner two runs to the bottom of the cul de sac and back. Do this throughout the neighborhood for eight cul de sacs in total. Below are the exercises for each

    1. Merkins
    2. WW2
    3. Carolina Dry Docks
    4. Freddie Mercury
    5. Planks alternating left hand and right hand high
    6. Windshield Wipers
    7. Dips on curb
    8. Squats

    Mosey back to cul de sac on the left, through the woods and back to flag. Time was called. Mumblechatter started off strong with discussions of the norovirus with so many brothers battling it, to the benefits of a bidet to help with the battle. It started to slow down after the third tour. Though it seems like a relatively simple concept, when you don’t stop throughout it is a beatdown. Just north of 3 miles of running throughout while completing all exercises with no breaks. Well done gents!

    COT:

    Numberama/Namerama. Recap of last weeks SOJ leadership meeting. Ideas on how to expand membership and shield lock brothers that haven’t been out in a while. Brought up the topic that was discussed at the meeting and shifting one day to Rountrey clubhouse to attract more members and give a different option during the week. Left open for more discussion but seemed to be viewed positively. Prayers for all of the PAX that are out with the stomach bug. Also those recovering on the IR. Prayers to crush the week ahead as leaders in our community. Great job again fellas, SYITG!

    -Vagabond

  • Doc says 2-3 Months

    8 of SOJ finest posted for the latest installment of FLEX Friday. This would be a true Flex Friday as YHC is limited on impact exercises (aka Running). Doc says typical is 2-3 months, however I am not typical and think more like 3-5 weeks. According to the summer breeze blowing here is what happened.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    The thang: Rings of Fire. Runner as timer and calls exercise with Coupons. 8 PAX so 8 exercises per round. Round 1 runner to rock pile, Round 2 runner to stop sign, round 3 runner to fire hydrant. Round 4 runner to rock pile with exercises being all coupon holds. Some stretches in between and at end to round it out.

    Announcements: Happy hour SOJ style tonight 530 see slack. Glow run for Galactosemia 3/5 in New Market. Too late to get a bag but you can still donate, run and join 2nd F after.

    Prayer Requests: To all those struggling with something they don’t want to talk about, let us be kind!

    YHC took us out in prayer.

    Make Today Awesome!  

  • Back In the Gloom

    After a short hiatus, YHC and 6 beasts hit the streets of NM.

    COP – SShs, Invisible Jump rope, Stretches, LBCs, WWIIs, More Streches

    Mosey to top of Hill

    Dora 1 – Runner, 100 Merkins, 200 Squats, 300 LBCs

    Dora 2 – Runner (Bernie) 50 WWIIs, 100 Box Cutters, 150 Dry Docks

    Lunge Back

    Love Hill – Runner, 5 lunges then burpee (X2)

    Back to lot, Luggage Carosel, Toe Taps, and Parking lot Tracers.

    BTF – Numbers, Names Honeymoon took us out!

    Prayers for OCs Son!

    Great to be back out Gents!