Tag: Satan’s Hill

YHC grabbed the Q yesterday to ensure he would start the week right. 8 other gloom warriors did not need the Q for motivation and showed up anyway. According to the frogs this is what went down.

COP- 20 each: SSH’s, LBC’s, 10 each, DQ’s, cherry pickers, Jazzercise, Helicopters, Imperial walkers, deadman hang (4 way), Merkins.

Mosey to rock pile to pick up a coupon. 9 men = perfect numbers for triple checks. 1st run to otterdale stop sign, curls, overhead press, 2nd one run to top of lot do 10 incline merkins, front lat raises, triceps. 3rd one to top of Satan’s hill, hand release merkins and alternate between Dollies and flutters. Cut the last one a rotation short for time. Finished with 2 quick rounds of ring of fire merkins.

Nice work out today boys. Getting some big numbers at Satan’s Hill. Hermie brought his son as the FNG. Keeping with the Rudolf theme Yukon Cornelius or for short welcome Yukon!!

Prayer to our children going back to school may they be safe and healthy. Hermie took us out in prayer.

Make today awesome gentlemen!!

2 Cavemen showed up at Satan’s Hill to lift some rocks and run up a hill. 

Warmarama :

10 SSH IC

10 Don Q’s IC

10 Russian Soldiers IC

10 Cherry Pickers IC

10 Imperial Walkers IC

THE THANG :

Mosey to rock pile and choose your poison. Do 50 reps of a rock exercise then run up the hill and back down to your rock. Repeato as many times as possible. 

1st Exercise : curls

2nd Exercise : squats 

3rd Exercise : flutter kicks Double Count holding rock above chest

4th Exercise : overhead tricep extensions

5th Exercise : WWII’s holding rock to chest 

6th Exercise : overhead press

7th Exercise : chest presses while doing flutter kicks

8th Exercise : American hammers with rock

With time remaining :

2 rounds of 60 second LBC’s

DONE

Numberama

Name-arama

COT :

Prayers for Vagabond’s team at work. Auto sales have been down lately and morale is low. But Vagabond expects business will be picking up again soon. 

Thank you for the prayers for YHC’s newborn 2.0’s sleeping schedule. Definitely getting better. 

NMMS :

YHC appreciates Vagabond posting this morning. 1 brother posting in the gloom with another brother makes all the difference. YHC probably would have went on a sad clown run to waste time if he was the only PAX 

If anyone wants to grab a beer SOJ tonight or tomorrow night, let YHC know. Also, mark your calendars for the first weekend of September for an F3 movie night to watch Shang Chi. YHC will choose a theater that is most central to the F3 RVA region as a whole. More details to follow in the coming weeks. Peace and Love brothers. 

It was my first but not my last Q. Big shout out to the Satan’s Hill fellas that tapped me on the shoulder to VQ and supported me the whole time. Just another way F3 has makes me stronger

Started with leg and back stretches

Stayed on the ground for Freddie Mercurys and Flutter kicks (w/ 6″ hold Ups)

Popped to our feet for SSHs, Imperial Walkers, Cherry Pickers and Small & Big arm circles.

Lined up and started our Guardian (Indian) Run Cul-de-sac tour

1st Sac: 20 Mericas at the Top, 20 more at the bottom and 20 back at the top.

2nd Sac: 30 Squats at the top, 30 at the first sac, 30 at the second sac and 30 back at the top.

3rd Sac: 5 Burpies at the Top, 5 at the first sac, 5 at the second sac and 5 back at the top.

We moseyed our way back to home base with Dead Cockroaches. 4 sets of 15 at each corner on the way back.

Finished up with a ring of fire of Mericas X2.

(It was a total 3.3 miles of running)

We circled up, Numberama, Namerama, and a Prayer to say Thank You!

I’m so blessed to have F3!!!

McGruff

10 absolute BEASTS posted on a perfect 62 degree day at Satan’s Hill to enjoy a VQ beatdown. Nobody was sure what was to come, until it happened. The grizzled vets tried to knock the new QIC off his game by working off cadence to start…but to no avail. Cadence held strong, and that came back to bite them a little later. Here is how it all went down.

Warm-ups:

Helicopters, Don Quixote, Imp Walkers, Side Straddle Hops, Cherry Pickers, Left/Right/Center stretch, Flutter Kicks, and a Hello Dolly.

Mosey up the hill to the first corner, pause, run to the first stop sign at the far corner – 20 Merkins, back to start 40 Dying Cockroaches, back again, 60 LBC’s. Mosey down the long stretch to the next corner, similar routine to next corner. 20 Monkey Humpers, 40 Carolina Dry Docks, 60 Squats. Run back to start. Lunge to the bottom of the hill and re-group. Alleluia to the top at 50%, 30 WW2s and back down. 75% effort 3/4 of the way up, 30 jump squats, 100% effort half way, 30 burpees. (Now this was supposed to be a progression down 30/20/10, however, after some purposeful off cadence movement to kick things off, and some belly aching during the run, I thought 30 each was in order.

Recover, then mosey back down to the parking lot. Grab a coupon, triple check time. Curls, Tri extensions, runner (not sure if we have a name for these yet). Toes on the curb for 10 decline Merkins. We still had five minutes left, so we finished by toeing the line and Joe Judging back to the curb for three rounds. Each return was different. Bernie, Side Straddle hops, and finish with some High Knees.

Circle up, Numberama, Namerama, and finish by thanking the Big man upstairs.

Again, thanks to all the gentleman for coming out in numbers to support by first Q. You all put in some hard work today. I’m appreciative to all of you for welcoming me in, and to all the F3 brothers. Thanks for allowing me to join you in the pain each week. It’s been incredibly impactful for me, and has helped me start to get things back to a real positive place. Appreciate you all!

-Vagabond

8 Men posted at Satan’s Hill to get the week started off right!

SSHs, DQs, Stretches, Jazzercise, LBCs, More Stretches

Mosey to top of the Hill

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

Dora #2 – Runner to bottom of hill, 100 WWIIs

Dora #3 – Runner, 100 Monkey Humpers, 200 Dry Docks, 300 Flutters

Dora #4 – Runner, 100 SSHs, 200 Jump Squats, 300 APDs

Back to the Flag – Stretches

Numberama, Namerama, Hermes Took us out!

Duke

5 Satan Hill regulars and 1 traveler from far away land decided to test their captivity for humidity this morning. According to the frogs here is what happened.
warmarama- the usual

the thang- mosey to top of hill for 4 corners. 20 dry docks, 40 LBC’s, 60 merkins, 80 squats.
mosey back to bottom of hill. Triple check. Runner on trail and with coupons curls and triceps. Enough time left for 1 more triple after various 20 yd runs. Runner to top for 10 incline merkins with rock copters and rock squats at bottom. A few more various speed runs to round out the clock.
prayers to Gypsy’s mom. Prayers to Offshore on safe passage home. YHC took us out in prayer.

nice work this morning gentleman! Always an honor to lead. Good to break out of the vacation slump and get the blood flowing. SYITG.

6 Beats posted on Satans Hill this morning for a humid betadown!

COP – SSHs, DQs, Helicopters, Imperial Walkers, LBCs, Merkins, Stretches

Mosey to the hill!

Triple Check! – Runner to top of Hill and back. WWIIs and Squats!

4 Corners around the block.

10 Merkins

20 Monkey Humpers

30 Mountain Climbers

40 Dying Cockroaches

Mosey to bottom of hill. 40 Jump Squats then Hallelujah through the trails to the lower lot.

Grab a coupon – Triple check number 2

Runner to top of lot and do 10 Jerkins – Overhead press and Bench Press

Dealers choice for a quick run up and back on lot while PAX does exercise.

Curls, Squats, Kettle Bell Swing, American Hammers, Bench press, Overhead Pulls

Back to the Flag – 30 seconds of Burpees.

Numberama, Namerama, YHC took us out!

Prayers for Gypsy’s mother as she has surgery this week.

Prayers for Friends of McGruff who lost a family member.

NMS:

Great to see DTH and Gypsy hit up the Hill today, both crushed it as always! McGruff and Vagabond continue to post as they have caught the F3 bug, love to see it way to work gents! Enjoyed the running with Bullseye this morning, appreciate the push as always! Have a great day gents!

Duke

5 gloom warriors posted for Satan’s hill with only YHC supporting the NM crew. YHC was excited to see Rosetta and even more excited to see many at the bottom the bottom of the hill but alas the runners had descended on SH for run and were not in the mood for a beat down. With the clock striking 530 we were off. Never the less good to see SH with a strong 5 without any New MArketeers!!!

The Cul-de-sac tour was in order. A quick warmup with the usual exercises. Run up Otterdale to other entrance. Run each cup-de-sac and perform called exercise in sac and back at start befor mosey to next. Exercises were Merkins, and 6 others for the total 7 total sacs (5 double sacs so double the exercises). I honestly don’t remember all the exercises as the day is late and I am leaving for HHI in 6 hours. I do remember their was a lot of mumble chatter including a lot of the origins of F3 and putting sad clowns in EH’s to get them out. That and Florence and Rosco setting the pace, nice work fellas. McGruff and Vagabond its great to see you continue to post, you both have been valuable additions to the PAX.

Prayers to Florences Mom having surgery and friends baby struggling to find life. WE all prayer for her Baby Reah (forgive if I have name wrong). YHC took us out in prayer.

Not to get mushy but Vagabond shared what F3 has meant for him and the prompted Rosco to get a little warm and fuzzy as well as YHC. Fellas I cannot tell you how much I appreciate each and every one of you! Whether you know it or not we give each other strength. Keep working. Make today Awesome!

YHC had a tough time getting out of the fartsack this am but was glad he made it to the hill as the PAX picked him up. Satan’s hill is getting busy it is good to see the numbers up and good to see travelers from far away lands posting. Tryhard stayed in a local hotel on his journey. According to the frogs here is what went down.

Mosey to bottom of hill and back to the lot for COP

20 SSH’s and 10 each: IW, cherry pickers, DQ’s, Helicopters, Russian soldiers, Hillbillies, merkins, LBC’s.

The Thang: Double Horseshoe on the trail. A progressive building adding on exercises by 5 up to 30 then back down to 5. 5 Drydocks, 10 WWII’s, 15 Lunges, 20 Merkins, 25 LBC’s, 30 squats. Took most of the time on that then grab a coupon. Hold rock above head while 10 count ring of fire curls, rock above head for 10 count tricep extensions, the on back hold rock in press while 20 ct bench press. Time was called and BTTF.

Announcements: Squirrels game end of July see Bone Thug.

Prayers to Duke’s buddies family grieving from a loss. Prayers to my sister recovering from. Shattered heel. YHC took us out in prayer.

8 men posted this morning at Satans Hill as attendance continues to grow!

COP – SSHs, DQs, Copperhead Squats, Imperial walkers, Flutter Kicks, Rosalita, Hello Dolly, Stretches

Mosey to Satans Hill.

Love Hill – runner to top and back, Bear Crawl, Lunges, Broad Jump burpees

Cul-de-sac tour – Exercise at top of hill, repeat at bottom, return to top and repeat again. Hit 5 different cul de sacs.

WWIIs, Dying cockroaches, Monkey humpers, Squats, Pickle Pounders

Back to Satans Hill – reverso on the Love Hill to get back to bottom.

Then mosey back to the top and lunge toward wilsons house.

100 LBCS, and back to the flag

Hold 6inches for 2 sets of 30 secs

Numberama, Namearama, Rosco took us out!

Announments:

Anyone know someone in Chester? Florence is starting a new AO, will post details on Slack.

NMS:

McGruff and Vagabond continue to post after joining the PAX last week as FNGs. Strong work gents!! Oyster checked off the Summer Tour box for SH this morning, we were expecting Gyspy but that will have to wait! Rosco and POG lead the PAX out front today, also strong work! Way to work men, make it a great day and be a beacon of light for someone today!

Duke