Tag: Satan’s Hill

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

Lord’s Prayer 

Warmarama :

10 F3 count SSH

10 F3 count merkins

The Thang :

Mosey to rock pile and choose your poison (rock does not touch the ground until we’re finished with all exercises and travel)

Travel with your rock up Satan’s hill to first street block for 4 corners :

100 squats

Jog to next corner

Lay down on back. 100 chest presses while doing flutters

Jog to next corner 

100 bicep curls

Lunges to next corner

100 bent over rows

Jog to last corner

40 overhead presses

Jog back to rock pile to put rock back in its home habitat

Switch to ab exercises :

40 WWII’s on your own

Circle up As a group, each PAX counts off 5 F3 count flutters 

40 LBC’s on your own

Circle up as a group, each PAX counts off 5 F3 count American hammers

QIC ran out of ideas for exercises so Rosetta came in for a celebrity guest Q :

3 stations :

1st station – 15 jerkins on metal railing 

2nd station – 15 jump squats 

3rd station – 15 pull ups on playground bars

Run up Satan’s hill as a group and jog back to home base

2 minutes of 2 sets of howler monkeys together as a group

DONE

COT :

prayers for Nancy Lopez as he recovers from an injury 

Prayers for a good friend of Rosetta named Esham. He’s a young guy who passed away from COVID while living in Jordan in the Middle East with his wife and children. Prayers for their family. 

Last Call reminded us to pray for all those affected by Hurricane Laura, as well as the first responders 

YHC

-Florence

YHC took the Q to ensure limited running. YHC was hurting due to Rosetta’s sprint fest at SOT 2 days prior. 5 gloom warriors arose for a rock style exercise beat down.

COP- we did stretches and exercises.

The thang- We did a ton of rock exercises. At one point I heard Tobit hurting due to the many sets of curls and holds. Did a few short mosey’s to equal 1 mile.

Always an honor to lead. Apologies for the late post. YHC took us out in prayer.

After a few weeks hiatus, YHC was back at Satan’s Hill this morning with 5 others to get the week started right!

COP

SSHs, Jazzercise, Helicopters, Copperhead Squats, LBCs, Merkins, Imperial Walkers

Mosey to top of SH!

4 Corners as a group!

Corner 1 – 25 Merkins

Corner 2 – 50 Dry Docks

Corner 3 – 75 Squats

Corner 4 – 100 LBCs

Reverso

Mosey back to the lot.

Coupon work

Curls, Squats, WWIIs, Shoulder Press, Bench Press – Toe touches on curb in between sets.

Back to the flag – 3 burpees OYO!

Numberama, namerama, YHC took us out.

Prayers for Florence’s Mother in Law

NMS

Great to be back in the gloom! Way to work fellas!

Warmarama :

15 F3 count SSH

10 F3 count merkins

The Thang :

Mosey to end of parking lot to prepare for copious amounts of animal movements (Wilson said he loves all forms of animal movements and encourages all Q’s to utilize them)

First movement – Backwards bear crawl aka Joe Hendrix the full length of the parking lot then sprint back to starting line

Second movement – regular bear crawl the full length of parking lot then sprint back

Third movement – front facing crab walk the full length of parking lot then sprint back

Fourth movement – backwards facing crab walk the full length of parking lot then sprint back

Fifth movement – Kangaroo hop the full length of parking lot then sprint back

Sixth movement – Broad jump (also termed “lemur jumps” by Nancy Lopez) the full length of parking lot then sprint back

Seventh movement – Lunges the full length of parking lot then sprint back

Switch to ab exercises :

30 WWI’s

30 LBC’s

30 F3 count flutters

5 LCRC’s

Mosey to rock pile, grab a rock, and lay down on your back for 100 chest presses while doing flutters the whole time (if finish early, stand up with rock over your head until last man finishes)

20 bicep curls with rock then put rock back in the pile

Mosey to metal railing :

30 dips

Sideways Plank walk the full length of railing then repeato facing the other direction 

Sprint up Satan’s hill then mosey back down 

With 2 minutes remaining, AMRAP mountain climbers 

DONE

COT :

prayers for the health of Nancy Lopez’s mom. He mentioned she is doing a little better but still has a long road ahead of her. 

YHC

-Florence

Three bootcampers, two runners and one dog showed up on a humid morning to show the world what’s up!

Bootcampers did COP, fourcorners, stone workout & mary. Runners & dog piled on 4 miles to their marathon training. Herme took us out.

Great work today fellas. Had to laugh when Rosetta said at the end……..”that really wasn’t a hot potato”. Yup – you are correct. And for your smug tone this am (lol) – you get the hot potato song by the Wiggles. Dear god – me Wilson here – WHY DID YOU CREATE THE WIGGLES?

YHC was back to the gloom after a week of vacation. Signed on the Q sheet dotted line to ensure my attendance. YHC was coming in right at the bell to find Bullseye running up the hill wondering if he would be solo. 5:30 and mosey. Aisle 5 almost took out the Pax coming in hot and when we returned to the flag Hermie had appeared. According to the frogs this is what went down.

COP- 20 SSH, 10 each DQ’s, cherry pickers, Jazzercise, Helicopters, arm circles forward and reverso, IW’s, 20 MErkins, 20 LBC’s, 10 scorpion kicks. Mosey to the trailhead.

Horseshoe run with 5 burpees, 10 WWII’s, 15 Merkins, 20 LBC’s, 25 squat jacks, 30 squats on each end of the shoe. Mosey to the rock pile.

Horseshoe pt. 2 Perform exercise run around to entrance and back. Exercises with rocks Overhead press, curls, triceps, rock copters. Front lat raises. Switch to 3/4 sprint across lot with rock squats, bench presses, American rock hammers, skull crushers, Mosey back to flag and time was called.

Announcements Puppy pile last Sunday at No toll. Prayers for Honeymoon’s dad and my mom (she is doing well on recovery/thanks) and for all those dealing with stuff. Always an honor to lead and nice work men. Good to see bullseye back who like me enjoyed the beach way to much. Good to see Hermie out pushing it and Aisle 5 sorry about those Umbro shorts, after 15 years likely time to retire them anyway (We may have seen the shorts run a few legs of the shoe by themselves.

Three Rangers assembled (+1 straggler) for a smack-down of the VQ variety.  Even with the parking lot lights not participating, we pushed on.  Legend says it went down a little like this: 

COP: SSH, Don Quixote, Helicopters, merkins, Alabama Prom Dates, Scorpions

The Thang: on the half mile loop, two laps of four corners.  First lap alternate between 10 burpies and 10 Carolina dry docks, lap two; alternate between 20 double count mountain climbers and 20 single count ball dippers.  After the first lap we met up with Florence who not having luck at Twin team rushed over to Satan’s Hill and found us in the hood.  Next on to super sets; the PAX grabbed the largest rocks they could find for 3 rounds of 0-15 squat presses, 10-15 arm curls and a recovery jog around the parking lot.  Next up was Love hill with lunges and hate hill with bearcrawls.  Jog back to the wall for 30 seconds of peoples chair followed by 30 seconds of balls to the wall.  back to the flag for 5 minutes of Mary (freddy mercuries, LBC, Alabama prom dates, WWII). Finished up with 10 burpies.

COT: numberama, namerama, blessings went out for Honeymoons father, Nancy Lopez’ mother and Florence’s mother and father in law.  We were happy to welcome Florence from the Tallahassee AO who will be joining us at Satan’s Hill and other AOs on the south side on a regular basis.

 

Warm up

Triple Check- One person runs to top of Satan’s Hill and back. One alternating 10 curls and 10 squats with rock. One alternating 10 Jerkins and 10 LBCs.

Run up Hill and do 1 Burpee at first mailbox, 2 at the second, 3 at the third-up to the 5th mailbox. Back down the hill.

Run up Hill and do 6 WWII’s at the 6th mailbox, up to the 10th.

With Rocks 2 rounds of 10 curls, 10 tricep extensions, 10 shoulder press, 10 squats, run to the stop sign and back.

Finish with 6 minutes of Mary.

Great to have Chaingang from Atlanta come out with his nephew FNG (On the Rocks).

Strong Work!!!