Tag: Satan’s Hill

COP

Short Mosey

SSHs

Helicopters

DQs

Copperhead Squats

LBCs

Flutters

Mosey to bottom of hill.

Love Hill – Runner, Bear Crawl, Broad Jump Burpee, Lunges

Reverso!

Back to lot, Pick a coupon.

Quad Check-

Runner to top of lot, 10 Jerkins

3 Coupon work – Curls, LBCs, Squats

Round 2 – Runner, WWIIs, Triceps, Bench Press

Lap around hood, every manhole, 5 merkins, switch half way through to Monkey Humpers

Back to Coupons

Quad Check Round 3

Runner to top and 10 Jerkins

Curls, LBCs, Squats

25 Overhead press, Toe touches, 25 Curls, toe touches

Back to Flag!

Numberama, Namerama, YHC took us out!

Prayers for Rosco!

 

 

After a no show from PAX last Friday, 3 HIM showed up this morning to make the man next to them better

Lord’s Prayer 

Warmarama :

10 F3 count SSH

10 F3 count merkins

1 lap around parking lot

The Thang : 

Mosey to rock pile and choose your poison

25 Overhead press

25 Curls

35 Squats 

Put down rock for ab exercises :

30 F3 count Flutters

20 straight count Leg raises

30 WWII sit ups

20 F3 count American hammers

20 Spiders 

Pick rock back up for :

15 Thrusters

15’Curl presses

Put rock back in its natural habitat 

Lunges to midway point of parking lot then sprint back

Backwards bear crawl (aka Joe Hendrix) to midway point of parking lot then sprint back

Regular bear crawl to midway point then sprint back

Forward facing crab walk to midway point then sprint back

Kangaroo hops to midway point then sprint back 

Suicides (4 lines in parking lot get touched all the way to end of parking lot)

20 Ball dippers 

15 Jungle Boi squats “2Spoonz Style”

sprint (aka fast jog) up Satan’s hill then mosey back down 

2 sets of AMRAP pull ups on playground bars :

1st set grip – hand palms facing away from face 

2nd set grip – hand palms facing towards face 

20 Burpees

20 merkins

2 minutes AMRAP mountain climbers 

2 minutes AMRAP plank jacks

DONE

COT :

F3 retreat is tomorrow. DM Vinny or Gomerpyle on slack if you want more details 

Prayer :

YHC

-Florence

Four gloom warriors made their way to Satan’s Hill to start the week off strong. Wilson came in at the last minute as we began to mosey. After a short mosey we circled up.

COP- SSH’sx30, DQ’sx10, Dead man hang, Cherry pickers x10, Imperial walkersx10 Russian soldiers x10, Helicopterx10, CH squats. warm up complete and away we went. Mosey up Satan’s Hill

4 Corners-big boy style (.8 mile according to my calacualtions)

Round 1 20 WWII’s, 40 Merkins, 60 Mountain climbers, 80 squats

Round 2 – 20 WWII’s, 40 Merkins, 60 plank jacks, 80 jump squats

Round 3 20 WWII’s, 40 Merkins, 60 LBC’s , 80 monkey humpers

Mosey BTF. Time for some abs, 6 inch holds. Finish with the greatest American Hero (which Boberry nor Florence knew?). Youth is wasted on the young.

Numberama, Namearama, YHC took us out in prayer. Prayers to Florence’s Mom’s recovery and M in searching for new career. Great work today PAX and always an honor to lead a fine PAX.

QIC was only PAX today! #TheFartsackStrikesBack

Lord’s Prayer 

Warmarama :

10 F3 count SSH

10 F3 count merkins

1 lap around parking lot

The Thang : 

Mosey to rock pile and choose your poison

25 Overhead press

25 Curls

35 Squats 

15 Thrusters

15’Curl presses

Put rock back in its natural habitat 

30 F3 count Flutters

20 straight count Leg raises

30 WWII sit ups

10!F3 count American hammers

20 Spiders 

20 Ball dippers 

10’Jungle Boi squats “2Spoonz Style”

20 merkins

Lunges to midway point of parking lot then sprint back

Backwards bear crawl (aka Joe Hendrix) to midway point of parking lot then sprint back

Regular bear crawl to midway point then sprint back

Forward facing crab walk to midway point then sprint back

Kangaroo hops to midway point then sprint back 

Suicides (4 lines in parking lot get touched all the way to end of parking lot)

20 Burpees

sprint up Satan’s hill then mosey back down 

2 sets of AMRAP pull ups on playground bars :

1st set grip – hand palms facing away from face 

2nd set grip – hand palms facing towards face 

3 minutes AMRAP mountain climbers 

DONE

COT :

QIC’s M is looking for a different job that’s less stressful and gives more time with 2.0. Willing to take a big pay cut. She works in digital marketing. 

QIC is test driving a Chevy Silverado V6 crew cab 4×4 this evening! Pics to follow if purchased. 

YHC

-Florence

5 warrior arose from the fartsack to take on the gloom. YHC always loves to start the week the right way. No COP just start running. Marmaduke needed to log 2 miles so the Pax obliged by starting with a 2 miler through the hood. We returned to the clubhouse to find Bullseye who was doing BYOR (BYORock) Workout. We joined with YHC taking the lead.

Do 10 each of 5 exercises (curls, overhead press, tri’s, squat, front lat raises) run to end of lot and return. We did 5 rounds. Then switch exercises (curls, lion king, lunges, rock copters) 1 round. Lunge to front of lot for 3 MOM. Time was called.

Good switch to start with the 2 mile run. Numbers/Names/Prayers to those who continue to affected by Covid and to RBG (god rest her soul and give comfort to family). Announcements: IPC at no toll and various AO’s. Watch out fellas for my kids it is lost sweatshirt weather. YHC took us out in prayer.

Rolling down to the AO this morning thoughts crossed my head of being a solo PAX. Rainy and wet along with many Paxers wearing themselves out on IPC. YHC was happy to spot Wilson emerging from his garage to join me. If Nancy fell in the woods would anyone hear it. Yes Wilson would!

COP We did some warm-ups

The thang:

We worked hard and the workout is between Wilson and I but sweat was made.

YHC took us out. Thanks Wilson for joining this AM.

The gloom’s was a brilliant sunny and 72 as YHC descended down Satan’s hill to meet the PAX. 5 strong warriors came out to start the week right. Really good to see Satan’s hill getting some regular attendance beyond the New Market faithful.

COP- Mosey for a little, SSHx20, DQ’s, Cherry pickers, Dead man hang, Helicopters, Arm circles, There may have been a few more but that is between me and the PAX.

Mosey to base of Satan’s Hill for an SH Beast.

3 stops up the hill, 3 stops back down after turning around at corner. 6 each of 6 exercises with 6 rounds.

Merkins

Squats

WWII’s

Carolina Dry docks

Lunges

Battery of 6 each Dollies, Flutters, Rosalita’s.

Mosey to Flag where Wilson finished us off with 5 minutes of Mary.

Numberama, Namerama,

Announcements F3 camp out 10/3 see preblast.

Prayers to all those struggling. YHC took us out in prayer. Be the light in others days! Make today Awesome!

10 Warriors showed up for a remembrance for those that perished on 9/11/2001. We salute you and we will never forget. YHC arrived to a full PAX ready to get their sweat on in a very humid gloom. YHC had one plan but had to audible due to the darkness of the gloom.

COP- 20 SSH, 10 DQ’s, 10 cherry pickers, 10 Helicopters, 10 Imperial walkers, 10 Merkins, 10 LBC’s and off we mosey to trailhead at start of the shoe.

Horseshoe was planned with a twist. Do 9 of called exercise on one side and do 11 on other side. Merkins were first. Audible due to darkness on the trail. Changed to Cul-de-sac tour. Same with 9’s and 11’s on the ends. Hit 4 sacs with WWII’s, LBC’s, Imperial walkers, and 1 other with the last 2 being 29 and 77 reps for the 2977 who perished on 9/11 and salute to the 1000’s who gave their lives in the weeks and years to come due to working at ground zero. Off to sac 5 where we picked up the 65 lb. bag in honor of NYFD who carried many out of the towers. Buddy carry to sac 5 while PAX did called exercise (LBC’s and squats). Lots of planks and AG’s in between the sacs. Mosey BTTF. Ring of Fire in honor of the ring of fire the US and namely the CIA and SEAL team who put down the ring of fire around the planner of 9/11 attacks.

Announcements- 10/3 F3 at Gomer Piles.

Prayers- To all those who passed during 9/11 and to the military who selflessly served to bring those responsible to justice. YHC took us out in prayer. Thanks for opportunity to lead to today. Good work by all. Good to see Punx and Hermie posting. Speedo nice to meet you.

Lord’s Prayer 

Warmarama :

10 F3 count SSH

10 F3 count merkins

1 lap around parking lot

The Thang : 

Focus on good form for all exercises –

20 Ball dippers 

25 Jungle Boi squats “2Spoonz Style”

Grab rock coupon for 30 regular squats

30 Lunges without rock

Backwards bear crawl (aka Joe Hendrix) across entire parking lot then sprint back

Forward facing crab walk across entire parking lot then sprint back

Kangaroo hops to halfway point of parking lot then sprint back 

Suicides to halfway mark in parking lot, touching every line along the way 

20 F3 count Flutters

20 straight count Leg raises

30 WWII sit ups

20 F3 count American hammers

20 Spiders 

30 Merkins

20 Overhead rock press

30 bicep curls with rock

30 Bent over rows with rock then put rock back in its natural habitat

Mosey to Metal railing

40 Dips

15 Burpees

1 sprint up Satan’s hill then mosey back down 

4 full laps around parking lot

1 minute AMRAP mountain climbers 

DONE

COT :

T claps for Roscoe (Eric Beeter) for posting back in the Gloom after a 2 year hiatus. Glad to have you back brother and look forward to seeing you more often. 

The lung surgery for QIC’s mother in law got moved to today (Friday 9/4) at 11:30 am. I appreciate your prayers. 

YHC

-Florence

Lord’s Prayer 

Warmarama :

10 F3 count SSH

10 F3 count merkins

The Thang :

Fartlek run through neighborhood and back to starting point. Several stops along the way for PT. At each stop, each PAX chooses a different workout of 30 straight count reps. 

1st stop : Bullseye called Ball dippers

2nd stop : Boberry called Carolina Dry Docks

3rd stop : Nancy Lopez called plank jacks

4Th stop : Wilson called LBC’s

5th stop : QIC called merkins

6th stop : Bullseye called monkey humpers

7th stop : Boberry called Heels to Heaven

8th stop : Nancy Lopez called some exercise I can’t remember (sorry Nancy lol. Leave a comment here if you remember)

9th stop : Wilson called ab exercise where you alternate right elbow to left knee for 15 reps then alternate to other side for 15 more reps 

10th and final stop : QIC called mountain climbers (We covered about 2 miles total on our fartlek)

Line up at Satan’s hill for 2 sets of sprinting all the way up hill then mosey back down

Mosey to rock pile and grab a rock :

30 overhead presses (hold rock overhead if finish early)

30 bicep curls 

30 squats 

Put rock back in its natural habitat 

Parking lot suicides : touch every parking lot line (I think there were about 15 lines)

Mosey to metal railing :

30 dips

30 jerkins

30 incline merkins

DONE

COT :

T claps for Boberry’s son Snitch who taught himself to ride a bike without training wheels. Boberry also mentioned his appreciation for F3 building his strength and endurance to be able to run with his son while his son bikes, and how he was able to help lift some heavy coupons to help his parents out during a move. 

Nancy Lopez asked for prayers for the daughter of his DM. She was recently committed for some mental struggles she’s going through. Prayers for their family. 

QIC shared how he is relying on God to change his mindset to be a more positive person and not to judge others, especially at work. When people treat me poorly, my tendency is to treat them poorly also. You never know what someone is going through or what they’ve been through to get to the point they’re at. My actions shouldn’t be predicated on someone else’s behavior. My actions should be based on what Jesus calls me to. I want to encourage people, not condemn people. 

Naked moleskin :

“For it is commendable if someone bears up under the pain of unjust suffering because they are conscious of God. But how is it to your credit if you receive a beating for doing wrong and endure it? But if you suffer for doing good and you endure it, this is commendable before God. To this you were called, because Christ suffered for you, leaving you an example, that you should follow in his steps. “He committed no sin, and no deceit was found in his mouth.” When they hurled their insults at him, he did not retaliate; when he suffered, he made no threats. Instead, he entrusted himself to him who judges justly. “He himself bore our sins” in his body on the cross, so that we might die to sins and live for righteousness; “by his wounds you have been healed.””

‭‭1 Peter‬ ‭2:19-24‬ ‭NIV‬‬

YHC

-Florence