New Market
COP – Mosey to top of Satans Hill.
SSHs, Merkins, LBCs, Arm Cirlces
4 Corners – Merkins, Squats, SSHs, WWIIs
Back to the lot, Grab a coupon
Dealers choice while running. 4 rounds
Ring of Fire – 2 rounds
Mary – 2 Rounds
Back to the Flag
Numberama, Namerama, Rosco took us out.
6 warriors descended upon Satan’s Hill on brisk morning to make themselves and each other a little better. According to the white Tesla here is what went down.
COP- 30 SSH’s, 10 each: DQ’s, Cherry pickers, Deadman hang, Helicopters, Phelps, Jazzercise, MErkins, Flutters, Dollies, LBC’s.
The work: Mosey to first mailbox. Rosco pick a number=6. Run to every 6th mailbox on right and perform 4 merkins (called exercises. Next 5 merkins at every 5th, 7 WWII at every 3rd, 8 plank jacks at every 2nd, 7 Bobby hurleys and every 2. 9 at 1. Every other mailbox perform 10 dollies, Rosalita’s, Flutters on way BTF. Quick rink of fire to finish. Time was called.
Announcements: If you have not signed up for Swirley’s email blast consider it. See Slack. A great way to start your day!
Prayer: to Florence’s friend and family suffering from Covid. To Ulysses Martin a friend/co-worker who died of massive heart attack at 58 shortly after arriving at work. Bless their families. YHC took us out in prayer.
Thanks for the honor of leading!
6 Beast hit the streets of New Market to get the week started off!
COP – SSHs, DQs, Helicopters, Cooperhead Squats, Merkins, Flutter kicks
Mosey to top of the Hill:
4 Corners – Round 1 20 Merkins, 40 WWIIs, 60 Dry Docks, 80 Squats
Round 2 – 10 Burpees, 20 Crunchy Frogs, 30 Merkins, 40 WWIIs
Mosey to bottom
Love Hill – Broad Jump, Lunge, Bear Crawl
Grab A Coupon
Curls, Overhead Press, Jerkins, Rows, Rock Copters
Lunge back to the flag
Welcome FNG Abignale!!
6 gloom warriors arrived at Satan’s Hill to start the week in the fast lane. YHC had come prepared with his @Dr.Tryhard F3 prop starter kit and had placed some cones along Satan’s hill. Also wanting to add some variation to the beat down. According to the white Tesla here is what went down.
COP: 20 SSH, 10 each DG’s, Jazzercise, helicopters, Imperial walkers, deadman hang, MErkins, Flutters, Dollies, Rosalita’s,
Mosey to bottom of hill where cones were placed in 15-20 yard increments. Variation of 11’s. Run to top of hill perform 10 merkins and 1 WWII, run to 2nd cone from bottom, lunge to next cone 9 merkins, 2 WWII’s, repeato to 3rd cone from bottom. Logged 2.4 miles all hill work. To the coupon pile for dealers choice exercise with coupon.
Announcement: Blood drive, cleanup, see preblasts/news/slack.
Rosco took us out in prayer.
Great work fellas! Rosco way to push to the front of the PAX. This workout was a beast!
Warm-up
Triple check (curls, jerkins, runner doing a burpee suicide in parking lot)
Run to top of Satan’s Hill, halfway down, back up, halfway down, back up. Flutter kicks watching the SpaceX rocket which was awesome.
Back down the hill for some curls, and more curls, and some more curls.
Finished off with some ab work.
Cop
normal ray of warm-up exercise including side straddle hops, Merkins and some smooth jazzy talk from yhc while we performed Jazzercise helicopters and deadman hang.
thang
It went down with a little bit of kung fu hustle followed by a Dora. The Dora numbers the q chose were …. in need of revision. Audible called. Then a horseshoe in 2 courts with a mixture of running, merkins, squats, LBC’s and finished with an array of Rock exercises (Rock coupon)
a pleasure leading
Rosco brought us out with a good word. Blood drive may 1 along with a double mint graveyard cleanup.
5 PAX arrived at Satan’s Hill to find chilly hill for mid April. YHC was glad to see Florence return to the hill along with the the 4 Satan’s Hill Stalwarts. With the clock striking bottom of the hour we were off. According to the white Tesla here is what went down.
COP 30 SHH’s (as we waited for HErmie’s entrance). 10 each: DQ, Helicopters, cherry pickers, deadman hang, merkin, flutter kicks, dollies, plank jacks. Arm circles.
The thang: The Cliff Claven. Run to all mailboxes on right perform called exercises in groups of 5 mailboxes. 10 merkins, 15 plank jacks, 30 seconds each flutters/dollies descending by 5 seconds each stop, 15 mountain climbers, 2 burpees, 10 jump squats, 15 Susanne summers, and a few exercises I am not recalling. With 5 minutes left YHC called for a mosey to flag down otterdale hill. YHC broke out in a sprint and died halfway down the hill. POG Rosetta and Florence coasted past him. 2 MOM at the flag and time was called.
Announcements: Tomato Relay, Freed to Bleed. See pre blasts.
Prayers to Rosetta’s friend and family who lost his father. YHC took us out in prayer. Honored to lead. Make today awesome!
COP
typical warm up of SSHs, merkins, lbc, jazzercise, et al with good mumble chatter for a nice friday morn. Wilson admitted the only reason he made it was to let out the neighbor’s dogs this morning.
THANG
grab a coupon for a curls/skull crusher/bench press (without a bench), take a run down SH, rinse and repeat, up SH, repeato, down SH.
Beast time for 666 merkins, SSH, WWII, dry dock, couple i don’t recall due to wine in charlottesville, and burpees.
PAX revolted on burpee call but Q stuck to his guns. eventually the insurrection was curtailed and we happily called time.
Rosco brought us out with a good word. good work, my privilege to lead fellas.
Warm up
Finished last 5 cul-de-sacs from last weeks cumulative cul-de-sac tour.
Three men posted for the April arctic blast at SH.
Warmarama:
SSH x 47 IC, Helicopters, DMH
Rockpile for:
20 military presses, 20 Curls for the Girls, 20 Skull crushers, 20 LBC, 10 ‘Murcans, Run to the top of SH or 5 sets of sprints (forward or backward) across the lot Rinse and Repeat a 5 or 6 times, some punches at focus mitts (sort of) thrown in for grins and giggles and back to the (non-existent) flag.
Prayers in COT
It was good to see Rosetta and Wilson again. If I never feel that arctic breeze running up SH I will be a happy man. You both did a great job getting the job done, a lot of mumble chatter, especially Wilson’s Child rearing advice (maybe you should be re-named Anne Landers?). Also a good number of quick punches were thrown, which is always fun even if Hermes isn’t around. There was no mercy in this dojo today!