Tag: Satan’s Hill

New Market

  • Lemon Poundcake

    10 strong came out for the last crisp morning of spring. They were treated to a fascinating story of lemon poundcake. YHC was surprised not one PAX was following this store as he is fascinated by it. Do yourself a favor and google lemon poundcake. According to Afroman here is what went down.

    Quick mosey to the base of the hill and back. COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters. 

    Mosey to top of hill. Big 4 corners. 25 Merkins, 50 LBC’s, 75 Squats and 100 SSH.

    Triple check down the shortest road in New Market (which is still long). Hand release Merkins and dollies. 2nd round was plank jacks and SSH’s? Lunge/Mosey to turnaround. Stop tell the story of Afroman. Mosey through trail BTTF.

    Always an honor to lead. YHC took us out in prayer.

    Good work Snooki! Representing the Woodshed! With Globetrotter and Trespass New Market Village had more entries today than Roundtrey. I guess with no workouts those boys will be putting the round in Roundtrey!

  • Return of BLIMP

    Original plan this morning was for Mudslide Gauntlet 2.0(a much more intense and insane version of the gauntlet Crabgrass sets up). I wasn’t sure with this week being Spring Break, how many would show(it turned out a good hard 9(no pun intended)came out with this being my second led Q in the past 6 days(i need to lead more will do as the warmer months roll in). Lets break things down…….

    A good WARMARAMMA(SSHs, Dead Man Hangs with elephant twist, Ukrainian Soldiers, Apple Pickers, LBCs and a promise of a little broga afterwards started off. I wanted to get away from the hill(not knowing that where we went between people going to work plus Amazon flex drivers flying to make the early morning deliveries would be in mass. BLIMPS(one of the first times I did it was with Florence. It’s one that normally you stack yet today there’s was no way(I would need 60 minutes for the stack plus broga). Instead, BLIMPS with a build a beast kicker: 5 burpees per spot, 10 lunges per side, 16 Imperial Walkers, 20 Merkins, 25 Plank Jacks, 30 squats). A couple of mini breaks added in due to the humidity(20 counts), then back to the flag for 3 minutes of broga(promise next time 7-10) numbers, announcements and prayer led by YHC to close things out.

    Yesterday I was over at Forest Hill Park(great place to train all around for running or overall fitness). I am trying to learn plus improve and get better all around. I have added some meditation to my routine(helps with calming the mind). Can I get a little faster(sure once i thought no way) i am getting better at pacing of training, start off easy then little by little build up the intensity. The next time at Satan’s….we will do the gauntlet(it will be “fun”). I will be at dogpile in the morning, see you there

  • Thanks, Claude

  • The Final Ponch of Winter ❄️➡️☀️

    The final Ponch-led beatdown of the winter kicked off under a dark, quiet sky, the kind where the world is still asleep but the stars are putting on a show. It had that calm-before-the-storm feel… and then…

    Man Down.

    Mid-mosey, Woodsman went down—sprained ankle, Wounded in Action. Immediate respect to the PAX for rallying, checking on him, and making sure he was squared away. Wildcat came through with the ambulance and doctoral expertise. Woodsman, heal up brother, we’ll hold the line until you’re back. 💪,

    The mood started gloomy, dark, a little heavy… but like all good mornings in the gloom, we got to work anyway.

    The Thang

    After a brief stretch warm-up, we mosied along and got to what Nancy dubbed it a “Beach Body Workout”… and he wasn’t wrong.

    Summer is coming, men. Whether you’re ready or not.

    🔥 Circuit 1 – Cardio Warm-Up (IC)

    • SSH
    • Heismans
    • 1-2-3s
    • Butt Kickers
    • High Knees
    • Mummy Kicks

    ➡ Run

    💪 Circuit 2 – Core Crusher

    • Flutter Kicks
    • Leg Lifts
    • Rosalitas
    • Freddie Mercurys

    ➡ Run

    🫡 Circuit 3 – Merkin Madness

    • Regular Merkins
    • Wide Merkins
    • Diamond Merkins
    • Hand Release Merkins

    ➡ Run

    🏋️‍♂️ Circuit 4 – Shoulder Burn

    • Arm Circles
    • Overhead Arm Claps
    • Apple Pickers

    ➡ Run

    ⛰️ The Finish

    • Climb to the top of the hill
    • Turn and descend
    • Sprint it out back to the flag

    No music. No distractions. Just breath, grit, and the sound of feet hitting pavement.

    🧠 Moleskin

    What started as a dark, uncertain morning turned into a reminder:

    Even when things don’t start right… you keep moving.

    • We lose a man early → we adapt
    • It’s cold, dark → we push anyway
    • Legs tired → we climb the hill

    That’s the work.

    And those stars overhead? Beauty!

    Just a reminder that even in the darkest moments, there’s still light if you look up.

    🙏 COT

    • Strength prayers for Warby, Swoop, and Crab Grass as they take on their thang this weekend—go get it.
    • Prayers for Woodsman—quick recovery, brother. We’ll be ready when you return.

    Honored to lead the final Ponch beatdown of the winter.

    Spring’s coming… and so is the next level.

    SYITG 💥

  • Kettlebell Coup d’État

    The morning began under the capable command of Purple Rain, who kicked things off with good intentions and a kettlebell in hand. However, as often happens in the wild world of F3 leadership dynamics, things quickly devolved into a Hot Potato situation.

    At that moment a decision had to be made.

    Leadership vacuum detected.

    Mission clarity required.

    Hostile takeover initiated.

    Ponch assumed command.

    The plan was simple: pain with purpose, kettlebells with cardio, and just enough running to keep everyone honest.

    The Thang

    Circuit style beatdown with several rounds of the following:

    • Kettlebell Swings

    ➡ Run 50m

    • SSH x30

    ➡ Run 50m

    • Kettlebell Squats

    ➡ Run 50m

    • Kettlebell Skull Crushers

    ➡ Run 50m

    • Mountain Climbers x50

    • Kettlebell Thrusters

    ➡ Run 50m

    Then, in a moment of innovation (or delirium), a new F3 exercise was born:

    The Gloria Estefans (Thanks Nancy)

    In honor of the Queen of Miami herself:

    3-count cadence:

    • Shuffle 2-3 feet one direction

    • Touch the ground

    • Shuffle 2-3 feet the other direction

    • Touch the ground

    Side-to-side rhythm that makes your legs question their life decisions.

    Think Latin dance meets defensive slide meets regret.

    Several rounds later the PAX were properly butt-hurt.

    Complaints were voiced.

    But sometimes leadership requires making the tough calls.

    And sometimes that call is:

    “No, we are not passing the Q like a hot potato. We’re finishing this thing.”

    Mission accomplished.

    Everyone survived.

    COT

    Gratitude for the ability to push ourselves together before the sun comes up.

    And a reminder:

    When leadership falters…

    Sometimes a Ponch-style takeover is exactly what the mission requires.

    SYITG

  • Friday the 13th

    10 grown-boys came out to Satan’s Hill this morning and got after it! Here’s what went down…

    WARMARAMA – Moseyed to the bottom of the hill and back. Stretched out, gave the mission and got into it.

    COP #1 – Build a Beast…ish

    • Run to marker #1, perform (6) merkins and run back
    • Run to marker #2, perform (6) merkins and run back
    • Run to top of the hill, perform (6) merkins and run back
    • Run to marker #1, perform (6) Squats and run back
    • Run to marker #2, perform (6) Squats and run back
    • Run to top of the hill, perform (6) Squats and run back

    COP #2 – Ring of Fire with Rocks

    • Each PAX member grabbed a rock and we circled up. Everyone took a turn calling out an exercise for the PAX to perform (13) reps.

    COP#3 – Triple Check

    • Pacer: Truck on Satan’s Hill
    • Exercise 1: Curls with coupons
    • Exercise 2: Pullups on the playground

    ANNOUNCEMENTS

    • Fandango’s 2-year on Monday at The Alamo!
    • Alamo 3-year on Monday, 3/30…bring out FNG’s to be eligible for a prize from Heist!

    PRAYERS/WINS

    • WIN: Wildcat’s new treatment is going well!
    • PRAYER: Folks near ODU after the shooting yesterday

    Thanks for allowing me to lead, Fellas! Great to see everyone after having fart-sacked for the last couple months.

  • Burpee Circle

    Spring has sprung and YHC had some extra pep in his step this fine morning. 5:30, let’s go! Up the hill and to Heist’s house for a Karen-approved warmup. Videos of monkey humpers may or may not exist…

    Over to Ohio State’s regional footprint for a pyramid. 10 squats, 10 monkey jumpers, 10 firecrackers, 10 merkins, 10 freddy mercurys. Made our way to next intersection and did the pyramid in reverse order.

    Indian run BTTF

    Burpee Circle of Death

    You know it’s good when the burpees aren’t the worst part of the workout. 1 person enter the circle, hops to each of the 8 points and does a burpee. The rest of the PAX performs a called exercise with a block while admiring/critiquing each persons burpee form.

    Once done, grab a sandbag and run to top of hill and back, next person enters the circle. Did this until we reached time.

    Great work everyone! Best Butt award goes to Futon who swayed the voters with a little crack and cheek action this morning.

    Nancy 5k 4/11 details on slack one of these days…

  • WC special thanks to Warby

    Warm up

    3 rounds of:

    100 Side straddle hops

    20 hand release mericans

    100 Side straddle hops

    20 jump squats

    100 Side straddle hops

    20 burpees

    100 Side straddle hops

    20 WW2’s

    Run up Satan’s hill with cindy or rock

    End with COT

  • People of a my age

    I am often reminded how old I am. By the things my mind thinks I can still do vs. what my body can do. When I make a reference to a TV show and no one know what I am talking about, etc. So when I brought up the most famous postman in the world, next to Newman, the Pax fell silent.

    Quick mosey through the lot. COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters. 

    The Cliff Klaven: 5 Mailboxes = 5 of called exercises at each mailbox. Repeato to the back of hood and back. Exercises were, to name a few: Christain McCalfraises, Jump squats, IW’s, Ukrainian Soldiers, Firecrackers, etc, Found our way back for 5 minutes of Mary. YHC wanted to see who would be the first to put us on our six. It happened.

    COT- YHC took us out in prayer. Call out to the Roundtrey wicked witches sho melt in the rain! Where U at!!!!

  • Satan sucks

    Warm up

    Ladder with 4 rounds all with Cindy

    1.run up and down satans hill

    2. 40 goblet squats

    3.30 hand release mericans

    4. 20 squat thrusters with cindy

    5. swings

    triple check with abs

    5 burpees

    COT