Tag: Satan’s Hill

5 beasts hoping for a Flex Friday, got heart rate Monday instead. Let’s lose that merlot together.

Long Mosey to the other side of New Market.
Warmarama: SSH, Helicopters, Arm Circles, Imperial Walkers, Copper Head Squats, Merkins, Plank Jacks

The Thang:
The next 5 light poles: 1 Burpee, 2 Burpees, 3 Burpees, 4 Burpees, 5 Burpees.
The next 4 light poles: 4 Burpees, 3 Burpees, 2 Burpees, 1 Burpees

Mosey to Sultree Drive for a Beast:
Beast (between 5 light poles): Merkins, SSH, Ball Dippers, Mtn. Cilmbers, Jump Squats, Plank Jacks

Long Mosey back to the parking lot:
Modified Dora: Merkins x50, SSH x100, Monkey Humpers x150, runners to the green box and back.

1 more Mosey up Satan’s Hill to get the 3.0mi

BTTF
Numberama:Namerama

NMS: After the weekend YHC just wanted to run and burn off the fartsack and junk food. Let’s see if we can cover 3 miles and put in some work along the way. With POG back from IR it was time for some Burpees, a Beast and a Dora. Garmin = 3mi, 573 calories burned.

Announcements:
Breaking Bread is back in person boys. Sign ups available on the Q sheet.

Oyster

It almost came to fruition….70 and sunny(well not quite sunny). Give it a few more months and it will be at that time. When I arrived, Oyster was getting his mile run in. In my mind, I had the ideas where I wanted stuff and how it was going to come about. I started seeing everyone arrived when it hit 10(I was like I may need to adjust). 13 warriors came out at first they were lead to believe that Oyster had the Q today(NOPE). It was my turn today(scary part was when I woke up this morning, I had an idea for something and went into my garage to see if I had what was needed). When 530am hit, a little mosey down to the stop sign and back(when I came back up, it looked like we were in line about ready to take the green flag at a race). Into the circle for a quick warm up with: SSH, Don Quixotes, Helicopters, Cherry Pickers, Copperhead Squats, Merkins and LBCs.

Then the fun part began, at first i had I believe 9-10 stations with the person running to the fire hydrant and back with the 20-25 pound sandbag as the timer: By about 5-10 minutes, I had everything covered with exercises so here’s what was on the menu: The run with the sandbag, squats with a band on the shoulders, curls with a kettlebell, WW2s with a 20 pound slam ball(alternating WW2 with, set it by the feet, do one without then grab it for another, Bulgarian Split Squats/Toe taps, Clean and presses(choice of the kettlebell or a 50 pound sandbag), standing American hammers with the band, jump rope, scoop the poop(my 35 pound Thor hammer grabbing it by the handle and flinging up to each shoulder, battle ropes(something I have been wanting to bring there for a while). My thing was to watch, if I saw something a miss help or show real quick(I would do bits of things here and there).

Next…..something no one knew it was coming. I have these real heavy bands so the idea was to partner up, band(s) around the waist and do certain things at a 1 minute interval. First part….run(a light jog for 40 seconds, then all out the last 20). Next….Bernie(yes running backwards) same pace 40 seconds light, the last 20 all out. Broad jumps next(this time it was 1 minute as many, as far as you can go with the band around you). Finally, lunges and with that to get your balance, then your legs hitting a few extra little muscles it normally does not hit. We did have an odd number so I ended up doing a few rounds of burpees(not bad doing 6-7 in 20 seconds, broad jumps just bodyweight only and lunges). I will bring them back….there’s a nice hill nearby more to do

Last little bit….a ring of fire. Different varieties examples Alligator, Diamond, Chuck Norris, Pylometric…with a clap, Dive Bombers, Hand release, regular and wide grip

No announcements…..YHC lead out in prayer. Multiple places to workout Saturday(I will be at Rock and Roll), Nancy Lopez had his surgery today(get well and recover), all those on IR or nursing those little nagging injuries(heal up will see you out there soon). One final thing, Heist brought a FNG out today(Dime Bag). Welcome to F3….hope you continue to come out more and more

Nine men arose from the fartsack and one wore his fartsack to the beatdown. Hot Potato was called and Hermie started us off. According to the hibernating frogs here is what went down.

COP- Hermie, Standard rotation of warm up exercises. Mix in some walking front kicks, side kicks, punches for a Danielson finish to the warm up.

Honeymoon- 11’s up Satan’s Hill with Squats and Merkins. Triple check to the stop sign with APD’s and Merkins.

YHC- Run back to lot via trail. 11’s across lot with Drydocks and SSH’s. Only made it half way through when time was called.

Prayers- To those struggling with job loss/Lay off’s

Announcements: GLOW run for Galactosemia in NM 3/5. Too late to get a bag but you can still sign up and support. Thank you to all those that did sign up.

Make today Awesome.

4….wait a second… Wilson?!…hell yah. 5 dudes stepped into the misty/rainy cold morning Satan’s Hill. 

Q with Disclaimers and bienvenidos. 

Warmorama: SSH (20), Ukrainian Soldiers (15) CSqts (20), Muricans (20), Plank with hand raise left and right (10 seconds), Hurdle stretch left and right (15 seconds), stretch OYO for 60 seconds. 

The thang: 

Mosey up the hill. YHC announced classic F3 four corners event around the rectangle with a twist (explaining later). Corners are:

1. Sultree Dr/Fairham Ln
2. Sultree Dr/Prenonman Ln
3. Prenonman Ln/Willowmore Dr
4. Willowmore Dr/Fairham Ln

The twist — sprint between corners 2/3 and 4/1, about 60-80 yards. 

Round one: Mosey corners clockwise (1-2-3-4). Cumulative leg blaster. Looked like this:

1. 20x squats. Mosey
2. 20 squats/20x each leg lunge. Sprint
3. 20 squats/20x each leg lunge/20x toe raise. Mosey
4. 20 squats/20x each leg lunge/20x toe raise/20x squat jump. Sprint back to #1. 

Prior to round one, Wilson announced this was the “easy way…no hills.” Customer is always right. Reverse direction (counter clockwise) next round. 

Round 2: Counterclockwise (1-4-3-2). All upper body

1. 20x muricans 
2. 20x decline (curb used) spider-man Muricans
3. 10x Diamond/10x Wide Muricans
4. 20x plank jack

Wildcat blasted everyone on the first 3 sprints. Oyster said no more and put on the after burners on the final sprint. The flames from Oyster’s sneakers caused Wildcat to pull a Hammy. He was able to push through the rest of the beatdown. Maybe no more sprints for awhile after Nancy strained his calf last week going 110 percent. 

Made it back to flag with about 8 minutes left. Distributed Cindys for farmers carry down the lot and back. Then setup Cindys on curb for 2 rounds of dips and pushups. One more down and back Cindy carry (overhead this time). Some funny mumble chatter about likely having to explain how they got a headache from bashing themselves with block. 

Outro: Numbers and Names. 

Announcements: 

• Glow for Galactosemia glow run on March 5. Details coming. Support a good cause. 
• Kettleball workout tomorrow at Old Hundred     led by Mudslide. 

Prayers – Wildcat took us out. Prayers for our families and all the men in F3. Prayers for any of the dudes on IR. 

7 dudes stepped into the Gloom this morning Satan’s Hill. 

Nancy began the Q with Disclaimers and bienvenidos. 

Warmorama: SSH (20), DQ (10) IW (10), Ukrainian Soldiers (10), Mosey to curb. Hands on curb for for 10x Muricans, 10x drydocks, 10x Plank Jax. 

The thang: 

Nancy had Pax mosey to stopsign and back. Then we lined up along the parking lot for 50/75 and 100 percent sprints. 

At 100 percent, Nancy went 110 percent and felt something pop in his good leg. Dr Wildcat was on the scene and Nancy was unable to further participate. 

YHC put on his best backup QB game face and took the Q over at thar point: 

Part 1: Had to think fast. Had Pax grab Cindys and setup on one side of parking lot. Mosey to the coupon stack (rocks) and choose wisely. 11s was the name of the game. Start with 10 tricep extension, run to other end of lot for 1 cindy row. You know the drill…ended with several sprints and 1 triceps extension and 10 rows. 

Part 2: Coupon rescue mission. YHC did a little woods recon with the 2.0s this past weekend and identified 4 long forgotten cindys thrown off in the woods. Rescue mission ensued with remaining Pax jogging to location and recovering 4 cindys. Pax took turns carrying back cindys. One Cindy may have smelled of dead skunk, but beggars can’t be choosers. 

Part 3: Made it back to flag. Put away coupons. Had about 5 min left. Rounded up the Pax for a few rounds of SSH with 10 best murican rotation. Made it about 2 rounds. Recovery with some OYO warmdown for 45 seconds. Time. 

Outro: Numbers and Names. 

Announcements: 

• Glow for Galactosemia glow run on March 5. Details coming. Support a good cause.
• Monthly 4th Thursday SOJ lunches starting 1/26. Chicken Fiesta – 11:30 am. 
• Kettleball workout tomorrow at Old Hundred 

Prayers – Wildcat took us out. Prayers for our families and all the men in F3. Prayers for Nancy to not be severely injured. Prayers for safe travels for Heist’s wife in Morocco. Prayers for Wildcat and his wife as they travel to DR tomorrow for some R&R. 

Warm up

3 Rounds of Jerkins, curls with coupons, overhead press, squats, people’s chair, and only 5 burpees!

8 minutes of Mary

Seven men braved the cold at Satan’s Hill. 

Disclaimers and bienvenidos. 

Warmorama: SSH (30), Ukrainian Soldiers (20), Don Quijotes(10), Muricans (10x), Flutter Kicks (20x), Duke stretch both sides, stretch OYO for 60 seconds. 

The thang: 

Mosey up the Hill to the intersection of Prenoman and Sultree. Triple check (throw back to the 12/16 “Three Amigos” workout):

A guy runs to bottom of Sultree and back. B guy SSH and C guy squats. 3 rounds completed.

20 count. 

Snowman globe patrol begins…Pax spied the first soon-to-be-HOA violation in the distance. 

• Work our way down Sultree to first light post doing lunges. 
• Walk to next light pole. 15 drydocks.
• Jog to next light pole. 20 LBCs

Reach the violator. Penalty = 10 burpees (or 20 Muricans + 20 squats). 

Mosey back up Sultree. Loop to Willowmore. One more violation spotted. Guys know the drill. 10 burpees.

About 10 min left, so we mosey back to the flag. Oyster was satisfied we had over two miles booked at this point.  

Flag area: Grab some cindys. Mudslide and I handed the cindys out like rifles to the poor Russian soldiers in the beginning scene of the movie “Enemy at the Gates”.  

First called exercise was cindy farmer walk (about 100 yards total) down and back in the parking lot. 

Five minutes remaining.  Cindy curls and curb dips. Note: You can modify exercise with dips as follows:

• Modification 1: Hands on top of curb, feet out front. Dip. Easiest 
• Modification 2: Block on top curb. Hands on block, feet out front. Dip. Harder with increased range of motion. 
• Modification 3: Block out front. Feet (heel) on block. Hand on curb. 

Several rounds completed. About 10 reps on each exercise per round. 

Time. 

• Idea for next time:  Do 11s with cindys and rock coupons. We could setup blocks on one end and perform rows. Run to other end and do curls. 

Outro: Numbers and Names. 

Announcements: 

• OTB kettle ball workout at Old Hundred tomorrow. Recommend 35 lb kettle bell. 
• Glow for Galactosemia glow run on March 5. Details coming. Support a good cause. 
• Frozen Triangle CSAUP 1/21 – be there. 

Prayers –  Nancy took us out. Prayers for our families and all the men in F3. Prayers that guys out there hurt can heal and join the Pax.