Tag: Satan’s Hill

New Market

  • Timberwolf Ice Ruck – Slipping into the gloom!

    The gloom hit different this morning. 22 degrees, snow-covered ice beneath our feet, and five mildly intelligent men who thought rucking through it was a good idea. We met at the AO known as Timberwolf, an area that—like its namesake—has no mercy. Rucks were strapped, headlamps flicked on (at least mine did), and with a deep breath (or maybe a regretful sigh), we stepped into the frozen unknown.

    From the very first step, it was clear that this wasn’t just a ruck; it was a battle against physics. Every footfall required precision, every shift in weight a calculated risk. The ice beneath the thin layer of snow made the ground an unpredictable adversary. It wasn’t a question of if someone would go down, but who and how spectacularly.

    The 2.5-mile loop around Timberwolf was slow-going, not because of exhaustion, but because our primary focus was survival. It quickly became a test of core strength, agility, and humility, as each PAX had at least one close call that made them reconsider their life choices. At one point, a particularly treacherous crossing turned our steady pace into something resembling a toddler learning to walk. Arms flailed, feet skidded, but somehow, against all odds, no one went down. That didn’t mean there weren’t casualties—dignity took some hits, confidence was shaken, and more than one man gave the ground a death stare.

    Mumblechatter was strong despite the cold. Does Shake Shack make better burgers than Five Guys, who has the best fries? Talking about the fellas who made a better decision to hit the fartsack rather than freeze, Fandango and Hermie, yeah, you. It was Tsaziki’s first ruck and even the most seasoned ruckers found themselves second-guessing every step.

    As we made our final approach back to the starting point, the relief was evident. Five PAX entered, five PAX left upright—but only just barely. Timberwolf had thrown everything at us: snow, ice, sub-freezing temperatures, and the ever-present temptation to give up and go back to bed. Yet, we conquered.

    COT prayers out to Crabgrass’ fam out west, dealing with grief over the loss of a young man who last his battle with the demons in his mind. Reminder that we have to look out for each other, and take care of our minds and mental wellness. Prayers to Rudy’s dad as well, recovering from a short hospital stay.

    Until next time, when we decide—against all better judgment—to do it again. SYITG.

  • Be my bro – Valentine’s day bromance

    How freaking great to have 17 dudes show up today! Especially awesome to have Nancy Lopez, McGruff, Katniss, Mudslide and Lwood. Hey – we even had an FNG! LFG.

    Playlist to get juices flowing: https://open.spotify.com/playlist/3OWx0nSyWsRCq12atuQwpp?si=vntAyo3tTMu-Dp_m3iDAwA&pi=v0pqPE7bSqG8h

    Warm-up (10 minutes)

    • SSH – 20 IC
    • CHS – 10 IC
    • UKs – 10 IC
    • Deadman Hang
    • Merkins – 10 IC
    • Scorpion Kicks – 10 IC
    • Rosco’s mom
    • Fudd/Wilson Wife

    • Mosey to the base of the hill

    The Thang (45 minutes)

    1. “Heartbreak Hill” (10-12 min)

    Partner Up (one PAX runs, the other works)

    • P1: Sprints up the hill and back down

    • P2: AMRAP exercise until P1 returns

    • Round 1: Merkins

    • Round 2: Squats

    • Round 3: Plank Jacks

    • Round 4: Big Boy Sit-ups

    • Flapjack after each sprint

    2. “Cinderblock Love” (12 min)

    Partner Work: One PAX works, the other holds a plank

    Four Rounds:

    • 15 Block Thrusters

    • 15 Bent-over Rows

    • 15 Block Swings

    • 15 Goblet Squats

    • Plank while waiting for partner

    3. “Love Hurts” (12 min)

    Partner Carry / Wheelbarrow

    • Partner 1 carries P2 (or wheelbarrows) 30 yards, flapjack

    • 20 Pattycake Merkins (clap between each rep)

    • 20 Sit-up High Fives (partners do sit-ups together, high-five at the top)

    • Rinse and repeat for 3 rounds

    FNG – Andrew from New Market. Dude runs through the neighborhood all the time, looks like a straight beast. Worked on him since the summer to come out. Well, we finally did and Nancy came up with the perfect name “Focker” as he is a nurse and his FIL may have worked for a three letter agency. Welcome dude.

    Fandango had birthday Q at Alamo.

    Prayers for the special needs child that passed in Chesterfield county recently.

  • 79

    6 grown-boys ran up and down the street at Satan’s Hill this morning. YHC wanted to push a little extra to proactively burn some calories before Sunday. Here’s what went down…

    WARMARAMA – Moseyed down to the bottom of Satan’s Hill and back to the starting point. Gave the F3 Mission and stretched out while staying dry.

    COP #1 – “Jake’s” Latter

    • Round (1) – Start at the bottom of Satan’s Hill and work up to the top.
      • Run to Marker #1 (5 Squats) and run back to the starting point.
      • Run to Marker #1 (5 Squats), run to Marker #2 (5 Squats), run back to Marker #1 (5 Squats) and run back to the starting point.
      • Run to Marker #1 (5 Squats), run to Marker #2 (5 Squats), run to Marker #3 (5 Squats), run back to Marker #2 (5 Squats), run back to Marker #1 (5 Squats) and run back to the starting point.
    • Round (2) – Start at the bottom of Satan’s Hill and work up to the top.
      • Run to Marker #1 (5 Squats, 5Lt. Dan’s) and run back to the starting point.
      • Run to Marker #1 (5 Squats, 5Lt. Dan’s), run to Marker #2 (5 Squats, 5Lt. Dan’s), run back to Marker #1 (5 Squats, 5Lt. Dan’s) and run back to the starting point.
      • Run to Marker #1 (5 Squats, 5Lt. Dan’s), run to Marker #2 (5 Squats, 5Lt. Dan’s), run to Marker #3 (5 Squats), run back to Marker #2 (5 Squats, 5Lt. Dan’s), run back to Marker #1 (5 Squats, 5Lt. Dan’s) and run back to the starting point.
    • Round (3) – Start at Marker #1 and work up to the top.
      • Run to Marker #1 (3 Burpees) and run back to the starting point.
      • Run to Marker #1 (3 Burpees), run to Marker #2 (3 Burpees), run back to Marker #1 (3 Burpees) and run back to the starting point.

    COP #2 – Triple Check

    • Pacer – Farmer’s Carry (2) Cindy’s to the dumpster and back
    • Exercise #1 – Chin ups on the playground
    • Exercise #2 – Curls with Cindy

    ANNOUNCEMENTS

    • Frozen Triangle – Saturday, February 8th

    PRAYERS/WINS

    • PRAYER – Jere O’Brien’s funeral service today.
    • WIN – Fandango’s publishing progress!
  • Get the “Led”‘out

    The title… Back in the day long before streaming or some of you were even born, radio stations would play about 20 minutes a night Led Zeppelin music. They called it GET THE LED OUT! This morning, 8 on a slightly warmer morning ventured to Satan’s lair for a Mudslide Friday Led Zeppelin music. Here we go:

    WARMARAMMA(SSH, Imperial Walkers, Cherry Pickers, Copperhead squats, Merkins, Flutters). I wanted to get us going not wasting time. To start things up (6-12-25)a triple check 6 pull ups, 12 Aussie rows, 25 Decline Merkins. A little break then the lower body same style(6 single leg deadlift, 12 jump squats, 25 2-count toe taps). After that we split into 2 groups of 4(a little Spartan style training). As a group 100(25 a person) burpees to snatch lift with jump ropes, Cindy swings, run to the curb and back. A little run up the hill and back(letting Satan know today we own it)

    Broga to finish things out. Why have I been pushing broga more? Older we get, to be flexible and mobile will be the key to helping you get out there and train in a way that feels good. You will not get mobile or flexible overnight, it takes time yet stay with it and the results will come. A variety of stretches to close the session then time was up. Names, numbers and prayer led by YHC to close out Friday

    Tomorrow is the last day of the SOJ takeover, yet I will be at ROCK AND ROLL for L Woods I believe his first Q he will lead at this spot. I am looking forward to it plus I hope we get a good number for him (we need more to come out lead Qs there change it up). See Slack for all other news the next big thing Frozen Triangle 2/8 at Dogpile.

  • Wait…. Friday Broga at Satan’s Hill

    Sometimes… You will miss a workout or not be able to make it, read about it and go “wait I should have been there for that”. A return to the old ways where it was more of a recovery style(not a whole lot of hard work adding some flexibility work to get the body ready for the weekend). 8 ventured out on a slightly warmer Friday morning lead by YHC here’s the breakdown(by the way, whole workout changed up right there except the broga I have been wanting to have an extended session for a while)

    A good WARMARAMMA to start out starting with a 30 second plank hold then(SSH, Imperial Walkers, Ukrainian Soldiers, Dead Man Hangs, Merkins, LBCs, a little stretch) then over to the playground for some pull ups(1 round of 8, while we did planking on the bridge,. Since I have the reach, I did side moving planks yet a version of the death plank can be done there. After that a new one: handing reverse crunches up to the partner’s hands(they push your knees down adding resistance to work that core harder). 1 round 10 reps each person

    Back to the flag like I said on the fly I love DORA (100 Merkins, 200 Jump squats, 300 2 count Flutters). We were in cruise control, after that grab the bands, let’s do some broga/stretching. The work was focused on hips, lower body a little balance yet I do have a new term I like to call it “The Cookie”‘. The reason is one I did some stretching out with a Satan’s Hill Q at the end, he was morning and groaning like a cow giving birth. A warning: if we ever went into the flip side and you are there to hear what we bring up, you would go wait where’s this coming from(yet I like it).

    One final thing and I wanted to see how it works(10 Navy Seals burpees). The way we did them was you did one, backed up jog in place you’re partner does 1, backs up. It showed things down plus allows you to rest in between reps plus a navy seal burpee(one of the hardest yet at a slower pace, they are easier). A little stretching, time was up. Numbers, names announcement and prayer led by YHC(Rudy’s boss who does not like to fly going to Hawaii, Dumar’s dad still in chemotherapy) to close today’s Q

    Go onto the 1st fitness channel. I took last year off from races to change, let my body rest do some things that wee long overdue. An opportunity has presented itself. A race April in Concord, NC(the Super: a 10k 25-30 obstacle race that for those who want to get their first one). There will be a huge F3 presence plus the head of Spartan will be there F3 will be there to shine big time). I am registering next week even though the next week is the Monument Ave 10k I have done races back to back days so I see no reason why I can’t do this then next week the 10k. If you have questions reach out the key is to first sign up(commit) then train the running will be trail like so trail running shoes are helpful. I will see you next time

  • Heist’s Wittle Frozen Piggies

    Night one of the CFP Semifinals caused Satan’s Hill most frequented PAX to fartsack this AM. Congrats to the Irish and Rudy! 4 HIMs still managed to make it out in the cold for a beatdown. According to Heist’s wittle frozen piggies (my man couldn’t find his sheepskin gloves this AM) this is how it went down:

    Warmup jog halfway up Satan’s Hill and back to the parking lot for SSHs, Helicopters, Deadman Hang, Ukranian Soldiers, Knee to Chest, Roscoe’s Mom and LBCs.

    COP 1: Dora w/ coupons in the parking lot. 100 Anterior Raises, 200 Skull Crushers, 300 Curls. Timer carries coupon around parking lot island and back to do 1 blockee before switching. Cindy’s were stupid cold this morning and causing all members to feel like their fingers were going numb. Switched it up that timer runs to the end of the parking lot and back.

    COP 2: Moseyed up Satan’s Hill and over to the Willowmore cul de sac for a Legs Quad Check – Lunges, Squats, Monkey Humpers and timer runs to the bottom of the cul de sac and back.

    COP 3: Moseyed back to the parking lot for ring of fire abs. 25 count around the circle twice for various ab exercise in IC and OYO ending in a 2-minute plank.

    Time called, Numbers, Names, Announcements (Frozen Triangle), Prayers for Chipper’s daughter, people impacted by the fires in California, safety with pending winter weather.

    Appreciate you fellas showing up this morning. Get out there this weekend and spend some time with your kids/family in the snow!

  • 75-year old Donkey D!{k

    11 grown-boys saw YHC on the Q sheet and knew EXACTLY what to expect this morning. A smile from ear to ear, passion through the roof and some energy to burn after Notre Dame took care of business last night. Let’s gooo!!!

    WARMARAMA – A pretty lengthy “victory lap” up the hill, around the corner and back through the woods. Stretched out with some intentional QTY’s to bust Hermey’s chops a little bit: SSH’s (23), DMH, Cherry Pickers (10), Sit and Stretch, Rosco’s Mom, Merkins, Wilson’s wife and Fudd’s wife.

    COP #1 – Moseyed over to the playground for a mini “Rudy’s playground” routine.

    • (2) PAX members performed QTY (5) pull ups while the remaining PAX members performed Incline Merkins/played on the bridge. Two rounds.

    COP #2 – Moseyed to the far end of the parking lot for 11’s.

    • Incline/Decline Merkins on the curb.

    COP #3 – Moseyed to the bottom of Satan’s Hill for a quick run to the top w/ some stops along the way. QTY’s were a nod to area code 574. Go Irish!

    • At the (3) stops on the way up, performed (5) SSH’s, (7) Arm Circles and (4) Squats.
    • At the (3) stops on the way down, performed (5) SSH’s, (7) Arm Circles and (4) Squats.

    COP #4 – Triple Check

    • Run to the top of the hill
    • Jerkins
    • Coupon Curls

    Sprinkled in some Burpees for those who are taking on the January Burpee Challenge.

    ANNOUNCEMENTS

    • Frozen Triangle: Saturday, February 8th

    PRAYERS/WINS

    • Sunny D’s mom is living her best life!
    • Dumar’s dad is still battling!
  • Learning and Recovering

    This morning, as I was on my way there with the bands I was trying to figure out things. I had a few ideas but the main one was broga with the bands at the end. Arrived, set the bands nearby, then time to get going. A healthy 10 ventured came down to get one more session in with yours truly to end 2024. A little run then a warmup that’s was probably a surprise cause it was short(SSHs, Imperial Walkers, Dead Man Hangs, Merkins, Flutters). I didn’t want to waste time, felt to get going which was the right thing.

    I enjoy Doras, one of my favorite things plus I can really get the rep range going. This morning we did Dora with the bands(yes it can be done). 100 Merkins, 200 squats, 300 LBCs now since you had a partner, even splits after you completed that part run to the stop sign and back. I am sure people are going how do you do LBCs with the bands(I figured it out) plus to add more intensity move the feet apart at about 50, the muscles are working hard you can feel it.

    Next… A Mudslide classic runs up the hill. I made it into a mini Build A Beast with jump squats, WW2, and plank jacks with a burpee topper. We each got a round in, I saw the time thought let’s get in something good in before broga starts. A nice little fast feet combo changes in directions. 45 seconds one round was all we needed. The last part, stretches with the bands(a little extra wind included). Shoulders, legs, hips even did Futon’s favorite to close things out. Numbers, names prayer led by YHC to close it out

    See Slack a lot I am sure upcoming to start the year. One thing I have learned recently the workouts on Thursday and Friday(for myself those are recovery ones). I use them to help my body learn and not really going for full effort. I save the big effort for a Saturday session and if you were there last Saturday, you saw what’s possible. The bands (especially the smaller ones) need to be replaced. I have had those for almost 5 years so next time with them, I should have newer ones. I do have something I am doing in January, plus a new spot that I have been seeing I got a chance to train I will be going back there to learn and get my body more functional in 2025 and beyond. If you every want to venture to it or get together and train at a spot reach out. If you’re at RNR tomorrow, I will see you there have a good one

  • Fawn in the Lawn at Satan’s Hill

    Warm up

    100 burpees: Run across parking lot to do 10 burpees and repeat all the way to 100 burpees

    triple check ALL the way up Satan’s hill with ab exercises

    Ended with circle of trust/prayer

  • Cold biting….. Drones flying!!

    I knew Thursday evening that the cold had a little bite to it, so I was ready… Along with 8 others to see what did I have in store today. Let’s say that I think I am getting a little more evil in the workouts and wait till 2025. My mind wants to bring in things that I had been keeping away far as the quantity of. I will give you a heads up… Come to Rock and Roll next Saturday you will get an idea. Here’s what we did today….

    A little fun corn to the stop sign and back then a WARMARAMMA (SSHs, Dead Man Hangs, Ukrainian Soldiers, Helicopters, Merkins, LBCs). After that headed over to the bottom to get started.

    Today…. Build a sadistic beast Mudslide style. Using BLIMPS, we went up and down with each letter the breakdown was: 5 burpees, 10 Lt. Dan’s, 15 per side Imperial Walkers, 20 Merkins, 25 Pickle poppers, 30 squats. With a little under 5 minutes left, a little broga (miss Cookie’s moans as his body tries to loosen up). Finished on time names numbers and prayer led by YHC to close it out

    This week reports of a lot of drones in the NY/NJ area today we started seeing them in the sky nearby. The irony is later I went with my son’s group to VCU and the engineering department where we saw more drones. I am not sure what’s going on but I am sure will know soon enough. This time of year, things can be good and bad. No matter what, try to be there even if it’s a short visit or meet up I am sure it will make them feel better. I am looking forward to a Florence session at Rock and Roll tomorrow…. Plus next Thursday with my son’s group I run for training, there’s a new spot Broad Rock Sports complex that has workout areas I have been wanting to try. If anyone wants to come out be a guest let me know. I will post a YouTube video what the facility is like. Have a good one, stay warm