Tag: Satan’s Hill

New Market

  • Flex Friday

    Warm up

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

    8 minutes of Mary

  • Snowman globe patrol. 

    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. 

  • This is my cindy, there are many like it, but this one is mine.

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

    Disclaimers and bienvenidos. 

    Warmorama: SSH (20), IW (20), copper head squats (10), Dead Man Hang (Center, Left, Right), Fwd and Rev Arm Circles (15 2x), Muricans (10x), mountain climbers (20x), calf stretches, stretch OYO for 45 seconds. 

    The thang: 

    Part 1: Mosey to our brand new cinderblocks, still have that fresh baked smell. 

    3x rounds of: Sumo squats, Regular squat, dead lifts, and lunges with Cindy. Each lift about 30 seconds performing as many clean reps as can be done. Between each lift we performed 10 SSH. Each round ended with cindy farmer carry accross parking lot and back. 

    Part 2: Mosey to the log pile carrying cindys. Setup 4 logs with two man teams. Partner A on the log and partner B on the cindy. 

    Three rounds of rotations of cindy curls and log press. 30 seconds each with 15 seconds rest. 

    Two rounds of rotations of cindy OH press and log dead lift. 30 seconds each with 15 seconds rest. 

    Part 3: Moseyed back to flag area circled up for cindy hot potato. Dude calls out exercise for Pax and runs to end of lot, performs 10x toe taps, and comes back for next guy.  Exercises performed with the cindys ( I think this was it).

    A) bench press (everyone did OH press….I guess people don’t like getting wet). 

    B) Curls

    C) OH block hold

    D) Block Lunge

    E) Block sumo lifts

    F) Block Muricans 

    G) Block Mountain Climbers

    Part 3: Carefully tuck the cindys away and 1 round of murican ring of fire. Each dude shows off their best moves while Pax planks. Knuckles, Hand release, diamond, claps, etc 

    Time. Enjoying this flex Friday thing. I think its good to get some “weight” training in and take a break from the running. 

    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. 
    • Frozen Triangle CSAUP 1/21 – be there. 

    Prayers – Oyster took us out. Prayers for our families and all the men in F3. Prayers for men experiencing loneliness, hope we can reach them through the brotherhood of F3. 

  • Take 5

    5 of SOJ’s finest mosied out to SH to start the week right. According to the full moon here is what transpired.

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

    The thang:

    Run to each mailbox on right. Starting at 10 and adding 10 each mailbox PAX chooses exercises. Keep going to 100. Then climb back down reverso. End with mailbox sprints between 2 MB’s and then walk 1 MB. All the way to entrance and back. Run back to flag stopping at each intersection for 20 lunges.

    Announcements: See slack, Frozen Triangle 1/21.

    Prayer Requests: None

    Bullseye took us out in prayer.

    Make Today Awesome!  

  • Just weigh them?

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

    The thang:

    Quad check: Round 1 Runner to fire hydrant, Coupon curls, Coupon overhead press, LBC’s.

    Round 2: Runner to top of lot, Rock copters, Coupon American hammers, Hand release merkins.

    Lots of good mumble chatter including thoughts of weighing the rock coupons and labeling them. Good luck Heist.

    Announcements: Frozen Triangle 1/21/23,

    Prayer Requests:

    YHC took us out in prayer.

    Make Today Awesome!  

  • Thump in the gloom

    11 Gloom warriors came out to SH to start the new YEAR, week and month the right way. It was warm and balmy as 8 started the warm up mosey, POG and Ponch came running right behind. As the group nestled in for warm-arama breaks and thump were heard in the distance. According to the stunned deer here is what happened.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, About midway through an SUV roared into the parking lot (Honeymoon) with a grill alteration.

    Curl-de-sac tour 2.0 (Through the villages we go).

    Mosey through the path to the sister hood. At each Cul-de-sac do 20 merkins, 20 LBC’s and 20 Squats. 8 total sacs on this 1.2 mile loop. All told we logged 2.1 miles.

    Announcements: see slack. Frozen triangle, etc.

    Prayer Requests:

    YHC took us out in prayer.

    Make Today Awesome!  

  • Numbers adding up for EOY!

    6 Dude hit the hill this morning for what was half flex Friday and half Man hole covers

    COP – SSHs, Helicopters, Copperhead Squats, Imperial Walkers, Stretches, LBCs

    Ascending Mosey to street, Man hole covers

    10 merkins, 20 Squats, 30 SShs, 40 Dying Cockroaches, 50 LBCs

    Way back down

    50 Dry Docks, 40 Lunges, 30 Monkey Humpers, 20 Arm Circles, 10 WWIIs

    Mosey to Coupons

    25 Curls, 15 tri extensions, 50 Squats, 10 overhead press – that’s 1 round

    Runner runs, 10 Jerkins, 100 toe taps – all while PAX does the circuit

    More toe taps to finish, 5 Burpess to round out last 30 seconds.

    Numbers, Names, YHC took us out!

    Shout out to Oyster for being over 300 posts and Big shout out to Heist for hitting his 100th post in less than 6 months of joining F3!

    Duke

  • Three Amigos Part 2 (Ice Age)

    Three amigos once again braved the gloom today at Frozen Over Satan’s Hill. 

    Warmorama: SSH, Ukrainian soldiers, mountain climbers, merkins. Warm enough!

    What we did:

    Mosey up Satan’s hill. Jogged all around NM to stay warm with various exercises in between such as lunges, squats, merkins, American hammer, LBCs, Flutter kicks. 

    We even got in two triple checks at #1 Sultree/Prenoman and #2 at the top of Satan’s Hill.

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

    #2 – A guy runs from top of Satan’s Hill to the fire hydrant, B guy does soldier taps, C guy box cutters. 2 rounds completed. 

    Good mumble chatter about how it felt colder today than at Dog Pile Saturday. 

    By the time we finished we were feeling warm, but ready to be done. About 2.5 miles plus the exercises. Not bad for 14 degrees. 

    Outro: Numbers and Names. 

    Announcements: 

    • Oyster will reach post #300 for 2022 in a few days. 
    • Come out and support Doozy at Dog Pile for   his Q on NYE. 

    COT: YHC prayed us out.  

  • yippee ki yay – Mudder Truckaah

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

    5:27 a.m. I am greeted with a text from Oyster, “where are you”? Santa was on the way with presents of cold forged iron for all. 

    Warmorama: SSH, Ukrainian…ok ok Russian Soldiers, copper head squats, plank position alternate left and right arm up, plank jacks, mountain climbers. 

    What we did:

    Part 1: Mosey to the log pile: Setup 4 logs for round robin. One man runs to cul-de-sac and performs 20 merkins and 10 squats. Other guys did various log lifts. Presses, calf press, twist push and low squat log press. 

    Part 2: Moseyed back to flag area and setup five stations for a clockwise rotation of exercises. 

    A) Cinderblock Press

    B) Kettle Ball swing (20 lb)

    C) Dumbbell curls (20 lb)

    D) Cinderblock farmer carry across parking lot to station E.

    E) Goblet squat (60lb kettle ball). 

    E walks cindy back to station A. 

    Went through this rotation all the way through 2x. Timing of station rotation based on farmer carry from station D to E. 

    Part 3: Christmas movie trivia. Wrong answer equals 5x merkins. Line up at one end of parking lot and lunged down and back. Pax took turns with trivia. Good mumble chatter and laughter here. Wilson knows what’s up…Diehard is the best Christmas movie of all time. 

    Part 4: Oyster was sad about not getting a full mile of running in, tried to help out with a run to stop sign and back to flag. Quick conveyer belt around the center concrete landscaping (think hand walk in plank position around the rim)

    Part 5: YHC got a little goofy and called for a “circle of pain” with merkins. Pax planked up and rotated through 2 sets of holding plank while each dude knocked out 10 reps. 

    Time. Enjoying this flex Friday thing. Will have to think of more exercises and different rotations. Despite running less than 1 mile, our hearts were pumping. 

    Outro: Numbers and Names. 

    Announcements: 

    • Freezing cold Q tmw at Dog Pile tmw. 
    • Lots of 2nd F stuff going on. See Slack

    Prayers – Oyster took us out. Prayers of thankfulness for Christmas with family and friends. Prayers for all our PAX on IR or sick. 

    PS. I somehow managed to have a Cinderblock fall apart over my head during a press this morning. Why did that happen?! Glad I was able to dodge the falling block pieces and didn’t need to ask Hermes to put my tooth back in. 

  • Santa’s Sack

    5 of SOJ’s finest did battle with the alarm clock and the sack to make their way to a warm and crisp Satan’s Hill.

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

    The thang:

    Santa’s Sack tour. Up otterdale to other entrance. 25 of each exercise on each end.

    25 Merkins

    25 WWII’s Double sac

    25 Squats Double sac

    25 Plank jacks double sac

    25 T sac 50 Flutters, 50 dollies.

    No run sack 50 SSH’s and 50 Monkey humpers.

    Hall A$$ BTTF.

    Prayers to Wildcat and clean bill of health. Prayers to family and friends as they travel for Holiday.

    You never know what the person next to you is going through, Be kind.

    YHC took us out in prayer.

    Make today Awesome!