Tag: Satan’s Hill

New Market

  • Satan’s Fartlek

    In Swedish, “Fartlek” loosely translates to “Speed Play.” And on this hot and humid Friday morning, 20 brave souls gathered to play with their speed, work on their explosive energy, and challenge The Hill and the Satan himself. Unfortunately, not everyone got the memo to break out their running shoes. Nevertheless, each man unlocked his inner Usain Bolt and achieved speeds previously considered unreachable.

    Warmup: Mosey up the hill and through the neighborhood. Get loose with Side Straddle Hops, Don Quixotes, and Ukrainian Soldiers.

    COP 1: Run to station 1, complete 20 merkins, 20 squats, and 20 LBCs. Sprint to station 2, complete 20 jump squats, 20 mountain climbers, and 20 Alabama Prom Dates (Roll Tide!). Jog down The Hill to station 3, complete 5 burpees and 10 merkins. Reverse course and jog up The Hill to station 2, complete 10 jump squats, 10 mountain climbers, and 10 Alabama Prom Dates. Sprint to Station 1, complete 10 merkins, 10 squats, and 10 LBCs. Run back to start. Repeat.

    COP 2: Indigenous Run to bottom of Satan’s Hill.

    Cop 3: Ring of Fire-Abs Edition

    COT: Numbers, Names, and Announcements: July 4 Convergence at Atlee High School, Homegrown Half in August, SOJ CUSUP in September.

    After four months of sweating with you fine gentlemen, it was an honor to lead to this morning. Thank you for that privilege. I look forward to leading more posts and continuing to grow with this Brotherhood.

  • Satan’s Hill Sampler

    18 grown-boys showed up to run around, pick things up and stretch at Satan’s Hill this morning. With the understanding that today’s workout was on the Summer Tour, YHC wanted to give the PAX a little sample of all the things that make this particular AO so unique. Here’s what was served on the Pu Pu Platter…

    WARMARAMA – Moseyed through the woods, around the gazebo and back to the starting point. Gave the F3 Mission and stretched it out. Moseyed down to the bottom of Satan’s Hill to get things started.

    COP #1 – YHC has run the PAX through this Build-a-Beast/Jacob’s Latter-style circuit before but never had a name for it. Because Jesus OWNS Satan and I’m a ND fan, it will now be referred to as “Touchdown Jesus.” Go Irish! Starting point is at the bottom of the hill. Three markers on the way up with the third being at the very top of Satan’s Hill.

    • Round 1 – Run to the first marker and perform (5) Crabcakes. Crabcakes were for Crabgrass as he asked for the smoke today! Back to the starting point. Up the hill to the first marker for (5) Crabcakes, to the second marker for (5) more, back to the first for (5) more and back to the starting point. Up the hill to the first marker for (5) Crabcakes, to the second marker for (5) more, to the third marker for (5) more, to the second marker for (5) more, to the first for (5) more and back to the starting point.
    • Round 2 – Repeato plus (5) additional Flutter kicks at each marker.

    COP #2 – Triple Check

    • Pacer: Up to the top of Satan’s Hill and back
    • Exercise 1: Curls with the Coupons
    • Exercise 2: Jerkins on the railing

    COP #3 – Broga

    • It wouldn’t be a true showing of Satan’s Hill without a few minutes of Broga from Mudslide.

    ANNOUNCEMENTS

    • VQ Week next week!
    • July 4th Convergance
    • Ultimate Frisbee at No Toll on Tuesday, 7/22. NoToll/Forge v The Alamo/Satan’s Hill
    • Boys of Summer! Games/Sports on Thursdays at Timberwolf

    PRAYERS/WINS

    • Heist’s M preparing for changes in her professional life
    • Cookie unfortunately lost his job yesterday. Let’s pick this guy up! F3 is a great network.

    Honored to have led this group of men on the Summer Tour this morning. Thank y’all so much for all of the support/comradery over the last couple years. Love y’all and I mean it!

  • Kool Aid Extra Sugar (Crabgrass’s Version)

    Gotta finish the week of Crabby off right with a delicious serving of Kool-Aid, the kind that makes your face red and want an ice pack on your neck by the time it’s done. Time’s a-wasting, let’s get to it!

    Quick warm-up run, avoid Duke’s car, and circle back for some stretching and light exercise.

    The Thang

    800M run up Satan’s Hill + some extra yardage, turn around and head back
    20 Chest Press + Flutter Kicks
    20 Squat Thrusters
    20 WWIII

    400M run down the flat path (a gift to the PAX from YHC, 6 hill runs seems a bit excessive…)
    20 Manmakers
    20 Bicep Curls
    20 Bent Over Rows

    400M run up the hill and back
    20 KB Swings
    20 Calf Raises
    20 Squats

    30 second break

    20 KB Swings
    20 Calf Raises
    20 Squats
    400M run up the hill and back

    20 Manmakers (Pax will be feeling this for 48 hours)
    20 Bicep Curls
    20 Bent Over Rows
    400M run past the dog park

    20 Chest Press + Flutter Kicks
    20 Squat Thrusters
    20 WWIII
    800M run around dog park up to Wilson’s house and back down Satan’s Hill – easy 193 heart rate work

    Al Gore for the 6 + 10 merkins to round it off

    GREAT work everyone, today was spicy. The week of Crabby was meant to be challenging, to push ourselves to get the most out of these 45 minutes we spend together, but I had to end it with a banger. It’s an honor leading and I appreciate everyone embracing the challenge!

    Prayers – Duke’s brother has pancreatitis, Chipper’s daughter and her on-going kicking-ass recovery, and those impacted by the plane crash in India yesterday.

    Time for a nap and some bourbon

  • D-Day

    Today is the 81st anniversary of D-Day. Of the 16.4 million who served in WWII, it’s estimated less than 60,000 are alive to tell the story. Truly an end of an era, so today we paid homage.

    10 HIMs came out today wearing a ruck or weighted vest. They were met with a choice of coupons to carry as well, each member carrying 60-70 pounds for the entire workout. BLIMPS style workout up and down Satans Hill to honor the five beaches stormed: Utah, Juno, Gold, Sword, and Omaha.

    we merged Sword and Omaha together for time, but 9 times up and down the hill with 10 reps of corresponding exercises at each turn.
    Those were some tough steps today, proud of the 9 guys who joined me, we kicked the week of Crabby off right!

    Father’s Day Q 6/15, Summer Tour Dogpile tomorrow, prayers for Futons wife traveling, happy birthday Woodsman (40!) and happy anniversary to Cookie (14 for sure this time) and Futon (11)

  • F-U Ton’s 2 Year Q

    13 HIMs ventured out into the higher humidity of Satan’s Hill to honor YHC’s 2 years of being a part of F3. Shoutout to Heist for riding me for 5 months to finally get me out to join the brotherhood! 2 years has flown by, but not without seeing so many positive changes mentally, physically and emotionally not only in myself, but the PAX brothers surrounding me. YHC wanted to push it a little harder this morning and in the words of Nancy Lopez “You know when the run up Satan’s Hill is the “break,” it is a good workout.” According to the first “Car Back!” call that we expected to be Hermey’ wife barreling down the hill, but was in fact Hermey heading to his surgery, this is how it went down:

    Warm Up: Short run in the parking lot and back to circle for IC exercises including SSH, Helicopters, Ukranian Soldiers, Deadman Hang, Old School Leg/Arm Stretches.

    COP 1: Building Blocks on Satan’s Hill – Partner up with 1 block per pair. P1 runs to the top of the hill while P2 performs exercise followed by MOT x 2 (in honor of 2 years) up the hill when P1 has almost returned. Switch roles and repeat through the 4 different exercises/4 MOTs. Repeat circuit 2 times until we reached about 3/4 of the way up Satan’s Hill. Exercises/MOT included: 1) Side to Side Block Merkins/Broad Jump Blockees, 2) Curls/Lunges on each leg, 3) Skull Crushers/Bear Crawls with block pull throughs, 4) Block Woodchops/Crawl Bears with block pull throughs

    COP 2: Lined blocks up going down the hill with space between to allow for jump overs. Lined up and performed lateral jump over blocks with sprint back to the top, turned directions for lateral jumps over blocks the other direction with spring back to the top and finally forward jumps over blocks with sprint back to the top. Grabbed the blocks and returned to the parking lot.

    COP 3: Dora with 100 Block Lateral Lunges, 200 Single Leg Squats on Block, 300 Holding Block Calf Raises. Returned blocks to their home, while Wildcat took the PAX through some plank holds.

    Time Called, Numbers, Names, Announcements (Toby VQ Monday June 2 at The Alamo, Boys of Summer at Timberwolf continues, Summer Tour continues, SOJ SLT June 10 at Sables, SOJ VQ week coming soon), Prayers (Fandango’s dad suffered heart attack, Fandango’s uncle suffered a stroke, Warby and Ponch for quick healing of injuries, Swoops Friend’s Sister battling CA, Hermey for is surgery, Safe summer for kids/parents with today being the last day of school, YHC’s MIL battling CA, Shoutouts to Warby for showing up today despite an injury and modifying as necessary and Merman for his return from an injury.

    I appreciate everyone for showing up today to support the 2 year Q. Wouldn’t be where I am today continuing to push myself if it weren’t for each and every one of you. F3 has been a blessing and there are so many more people we can reach to continue building each other up. Keep getting at it and push your limits and the positive changes will continue to show! Much love to my F3 brothers! Have a blessed day fellas!

  • 300, Broga and my return to the Q sheet

    i took time away from leading Qs, one thing is simply enjoy the workouts led by others yet the other part is yours truly on a tear going to this or doing that which takes me away from going to my usual spots especially the weekend ones. This morning…..15 brave souls(they forgot to read the Satan’s Hill and 1st fitness board to bring a weight). Luckily I brought a few extras plus the Cindy’s and Crabgrass having a couple sandbags available we worked it out. I like to try things out, do things we all are not used to today a version of the 300 workout(which down the road, I will do more cause it”s one that have a lot of potential and possibilities with what can be done. Broga was also on the menu, guys need it especially as you get older, you want to stay flexible and mobile. Here’s the breakdown:

    A short warmup(SSHs, Helicopters, Copperhead squats, Merkins, a little stretching) it was time to get into the 300. The original plan was 6 different exercises at 50 reps a piece but I felt this time it was a little too much(don’t think down the road I won’t have one). I spilt things up smaller parts there were a couple that were straight 50 reps(a bit in after the party was finished, up the hill, 3 Navy Seal Burpees then back down). Each part was

    1. 20 swings, 20 skull crushers, 10 plank suicides
    2. 20 goblet squats, 20 rows/side, 10 cleans/side
    3. 50 Australian Mountain Climber
    4. 20 poop shovelers, 20 plank pull thrust, 10 presses/side
    5. 50 walking lunges
    6. 20 Waiter Presses, 30 Hindu squats

    Once we finished or came close, it was Broga time. A little stretching out plus a moment where Heist was relaxed(I have something in the future for that). Time was up, Numbers, names, announcements and prayer led by YHC to close it out

    Weather was nice for it, I have future plans for 300 Fridays all kettlebell, all bodyweight etc or simply another thing will be 12-20 minute AMRAP workouts (fact next time I lead at Satan’s, we’ll do that). Monday if you come to convergence, you will see the new amphitheater that opens 6/6. My dream workout spot would be a place like Red Rocks in Colorado(has everything there you need to get in a great workout plus they do huge yoga classes). Fact I have a female friend who is a certified yoga teacher perhaps one time for a fee to help her out she can do a class. Things in Richmond area here recently I have been doing: my son goes to a place the Glass Spot (where you make things with glass using a 2000 degree oven and watch it go from nothing to say a drinking glass or a vase). Another thing is the dome at the science museum. 1x a month they do laser shows with music(we have done Dark Side of the Moon, Quuen last week that was awesome, next month the music of Prince it’s 55 minutes(they do sell alcohol there and they sell out so let me know I know someone who works there gives us a heads up to what they will have). Tomorrow will be neat, I have an opportunity to demo drive a Rivian(all electric vehicle) I will drive the SUV I will not buy one now, but it will be neat to actually drive one and feel what it’s like. See you tomorrow, Monday at Brown’s Island, etc I have a little break before probably the homegrown later in the summer, Spartan in October and running the Richmond half in November.

  • Flex Friday Boys

    9 absolute BEAST converged on Satans Hill to finish up The Week of Warby. The Q went deep into the archives of a Mudslide beatdown that left a lasting impression. Quick jog and back to the parking lot for the warmarama. DMH, SSH, wife stretches, needle stretch, Don Quixote, helicopters. Mission statement, 5 core values.

    Lets Go!! The Q set up 10 stations around the parking spots. Less impressive than Mudslides, but it got the job done. Stations were: American hammers w/ coupon, Kettlebell swings, goblet squats w/ coupon, curls for girls w/ coupon, wrist rollers, skull crushers w/ a 90lb (cough cough) kettle bell from Heist, no surrenders, merkins, high pulls w/ kettlebells, kettlebell swings.

    Round 1: as the PAX picked a station, the timer ran tot the top of the Satans Hill. Rotate postions when timer returned. Cookie went into beast mode and put on a 60lb weighted vest for his run. BEAST!

    Round 2: same circuit, but instead of the run, the timer carried two 40lb sandbags through the trail and back. BEAST MODE again! Cookie vested up for his trail journey. Nancy Lopez absolute BEAST MODE!!! Weighted vest, 40 lb sand bag over the shoulders, Cindy in one hand, 40lb sand bag in the other! Such an OG Bad Ass!!!!!! The rest of the PAX wore the weighted vest as well. Q did not, since he went first and then challenged Cookie.

    Great work today gents! Thank you for supporting the Q sheet as that was a personal challenge for me!

    Numbers, names, PR, wins and COT.

    Keep Beaker and Aisle 5 in your thoughts as they are recovering.

    Big shout out to Swoop and Yee-Haw as they set off to crush the Half Iron Man this weekend!!!

    Always a pleasure to lead you men!

  • Flex Friday Returns

    11 strong at a 70 and sunny day on the hill. YHC had promised a return of flex Friday and unlike the week prior he delivered this week.

    **The events described here are based on true events.  Some of the names, places and exercises may have been changed to protect the innocent.  This was also modified to fit your screen.  

    Quick mosey to start.  COP- 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, Dollies, Flutters.  

    Ring of fire style: Everyone grab a coupon. Runner/timer calls exercise

    1st round run up hill to hydrant: PAX did curls, overhead press, skull crushers, WWIII’s, etc. total 11 exercises.

    2nd round: Run to railings for 5 Jerkins, Pax did swings, squats, pull through merkins, etc.

    3rd round complete 10 of called exercise.

    Time was called.

    YHC took us out in prayer.

  • Cornhole Kick off 2025

    “I like it rough” was the quote of the day from Cookie. Must have been the back to back posts that got him fired up. Maybe it was cornhole, maybe it was seeing Ponch. Who knows. To quote Rudy, 9 grown boys showed up at Satans Hill for a little cornhole extravaganza. Q decided to slow the pace if any of the CSAUPers made their way to the hill. Quick little mosey and back to the parking lot for the warmarama. DMH, a few wife stretches, SSH, arm circles, raise the roofs.

    LETS GO! THE pax broke in 2 teams. Team 1: Nancy, Ponch, Toby and Futon. Team 2: Crabgrass, Fandango, Cookie, Mudslide, Warby. Team 1 showed up today and put the whoopin on Team 2. Who knew Nancy is just as good left handed as he is right handed. It was discovered that the only thing Team 2 is good at is bent over tosses and taking the penalty exercises.

    1st round: each team started at 40 points. 1 point on the board, 5 in the hole. Subtract your score from the 40 and that was your reps for sit ups with a alternating clap under your leg. 2nd round was a repeato, just left handed. 3rd round was total team score. Team 1 dominated and watched Team 2 run up SH.

    Next couple of rounds were jump shots, long toss, bent over between the legs (Team 2 was triumphant). Last round was a burpee between each bag with a penalty burpee for missing the board, thanks Cookie. The PAX finished up with a run up the hill. Time called.

    Announcements, PR, COT

    Have a great and safe CSAUP gentlemen!!!

  • Wildcat, MD – Slipping Viagra in YHC’s Qs since 2023

    13 HIMs (9 Bootcampers and 4 Ruckers) ventured out to Satan’s Hill this morning to see what YHC had in store for them. The Q sheet was blank still at 9 PM and took it as a sign that it was my turn to lead. Plans were set for a PAX of even numbers, but come 5:30 our number was set at an odd 9. Threw in a couple extra warm up exercises to slightly modify plans. Conversations were all over the place and we somehow (YHC takes the blame) got on the topic of massive erections in the middle of the night. Some informed that it is due to high testosterone levels, Wildcat fessed up he is slipping Viagra into the water in NewMarket and YHC was giving his M credit for the hard work she puts in to keep up (and by keep it up, I mean her body, not the erection, but I guess I will give her credit there as well). According to the once F3 participant and his M that ran by during the warm up, the following went down:

    Ruckers took off hand in hand up Satan’s Hill and throughout New Market neighborhood putting in 2.75 miles of “pure hard rucking…what the ladies like” according to Fandango. Sounds like hard things were the topic of conversation in this group as well!

    Warm Up: Mosey to front of the hood and back to the parking lot for various IC exercises – SSH, Ukranian Soldiers, Helicopters, Deadman Hang, Merkins, Freddie Mercuries, Knee to Chest, Roscoe’s Mom

    COP 1: Building Satan’s Hill: Grabbed 3 cinder blocks and got in groups of 3 at the bottom of Satan’s Hill. Pointed out the 4 stops along the hill with the final stop being at the top. P1 carries block to stop 1 and performs 15 Overhead Press. Leave the block and return to bottom of the hill. P2 performs ab exercise of choice and P3 performs cardio exercise of choice. Once P1 returned to bottom, P2 takes off to stop 1 and performs exercise, picks block up and proceeds to stop 2 to perform 15 Bicep curls and then returns to bottom of hill. P1 and P3 continue with ab and cardio exercises. Once P2 returned, P3 runs up hill to the block at stop 2 and performs the exercise, proceeds to carry block to stop 3 and perform 15 Skull Crushers then returns to bottom of the hill. Stop 4 consisted of Cindy Swings. Continued the rotation up and back down until blocks returned to the beginning.

    COP 2: Lined up going up the hill with all 3 blocks at the bottom. First PAX member starts with Blockees and passes the block x 3 to PAX member uphill from him and then runs to end of the line. Continued this process until all PAX and blocks back in the parking lot. Switched directions facing each time to work both sides of the body as well as exercises to include – Blockees, WW3s and Thrusters.

    COP 3: Triple Check – P1 Single Leg Squats on Block, P2 Jerkins and P3 runs to end of the parking lot and back. Ended with 4 burpees each for the Ruckers.

    Ruckers returned to join for Numbers, Names, Announcements – CSAUP May 2-3, The Bridge 4/26 and 5/10, Prayer Requests – Prayers for safety/fun during the CSAUP

    Thanks for letting me lead this morning fellas. Hope everyone has a blessed day!