Tag: Satan’s Hill

New Market

  • Liv.

    15 grown boys got after it this morning with @Yeehaw, his daughter Liv and the entire Schroepfer family in mind. With most of the PAX in “Love for Liv” yellow, here’s what went down…

    WARMARAMA – Quick mosey to the bottom of Satan’s Hill and back. Circled up and asked that @Swoop fill us in on how Liv is doing after her challenging week. Fired the boys up! YHC then gave the F3 mission and got into it…SSH’s, DMH, Imperial Walkers, Ukrainian Soldiers, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – SHOW LOVE FOR LIV!

    COP 1: L-I-V Triple Check

    • L – Lunges
    • I – Imperial Walkers
    • V – Very long run up Satan’s Hill and back

    COP 2: L-I-V Coupon Circuit

    • Each PAX member grabbed a coupon (or rock) to perform alphabet-style lifts. Imagine doing the “YMCA” but with cinderblocks and spelling out “LIV.” (2) sets.
    • L – Lift up, back down to chest, push outward, back to chest. Formed an “L” QTY (10)
    • I – Lift up, back down, back up. Formed an “I” QTY (10)
    • V – Lift up & to the right, back to chest, lift up & to the left, back to chest. Formed a “V” QTY (10)

    COP 3: L-I-V Competition

    • Circled up. Similar to HORSE or PIG, each PAX member had a chance to call out an exercise for the PAX to try to duplicate. Failure = a letter and a run up Satan’s Hill and back.
    • PAX planked. Rotating clockwise, each PAX member called out a variation of a Merkin. QTY (10). If knees hit, take a letter and a hike!
    • PAX sat in the people’s chair. Rotating counter-clockwise, each PAX member called out a variation of a Squat. QTY (10). If legs straightened, take your letter and see ya!

    COP 4: L-I-V Jerkins

    • LIV in roman numerals = 54
    • (5) round of QTY (4) Jerkins in cadence.

    ANNOUNCEMENTS

    • Tuesday rucks – Hit up @Meatball
    • Saturday, 9/28 – DTH’s 6-year workout

    PARYERS/WINS

    • WIN – Dumar’s father is doing well after his surgery.
    • WIN – Wildcat’s health
    • WIN – Liv’s health
    • PRAYER – Safety for those in the SE during hurricane
    • PRAYER – Safety for our kids in school

    Thank y’all so much for the opportunity lead. Stay strong!

  • Iron Sharpens…… Cardboard?

    13 PAX met at the Hill of Satan for Week 2 of the IronPAX Challenge 2024 edition. Some knew what was in store for them and were ready! Some didn’t know and stayed to get some! Some knew what was in store and knew better. All 13 put in work this morning. 3 PAX left for the “cardboard PAX” edition.
    90s playlist started, clock started and away we went with the following.

    THE THANG:

    • Run 800 meters
    • 80 Merkins
      • Lt. Dan’s Magic Legs travel 15 yards
      • 14 Cactus Jump Squats (no cheat/no surrender)
      • Lt. Dan’s Magic Legs back to start
    • 80 Coupon Plank Jacks (toes down & up = 1)
      • Murder Bunny travel 15 yards
      • 14 Cactus Jump Squats
      • Reverse Murder Bunny back to start
    • 60 Merkins
      • Bricklayers travel 15 yards
      • 14 Cactus Jump Squats
      • Bricklayers back to start
    • 60 Coupon Plank Jacks
      • Lt. Dan’s Magic Legs travel 15 yards
      • 14 Cactus Jump Squats
      • Lt. Dan’s Magic Legs back to start
    • 40 Merkins
      • Bricklayers travel 15 yards
      • 14 Cactus Jump Squats
      • Bricklayers back to start
    • 40 Coupon Plank Jacks
      • Murder Bunny travel 15 yards
      • 14 Cactus Jump Squats
      • Reverse Murder Bunny back to start
    • 20 Merkins
      • Lt. Dan’s Magic Legs travel 15 yards
      • 14 Cactus Jump Squats
      • Lt. Dan’s Magic Legs back to start
    • 20 Coupon Plank Jacks
    • Run 800 meters

    800 meters tuned out to be up to Rosetta’s house and back. Some had to modify, some left it all out there, and then some! Twerking was optional as per usual. Ten year events happening today and tomorrow. Big one is 7am beatdown at dogwood dell tomorrow. Make it a great day fellas!

  • Iron Dog Gauntlet

    Great week of Q’s in SOJ, YHC felt he had to deliver a good one to close the week out strong. Caravans of clown cars rolled in and 19 HIMs emerged to take on a balmy Friday gloom. It went down something like this.

    Quick mosey to the first mailbox on the hill and back to the lot. SSH, Ukrainian Soldiers, Imperial Walkers, Arm Circles, Merkins, Alabama Prom Dates and light stretching honoring members of the PAX.

    Time to work!

    We began with the Iron Dog Gauntlet. Break out into 4 groups – 1 person begins the gauntlet, everyone else runs to end of parking lot and back. When they advance to the second exercise, a second member joins the gauntlet behind them, etc. Once done with all 5 exercises, you run until the group has finished.

    1. 50 LBCs
    2. 40 Squats with bands
    3. 30 coupon bicep curls
    4. 20 Merkins with bands
    5. 10 40# sandbag thrusters
    6. A lot of mosey’in

    Had some newer HIMs we wanted to intro to Satan’s Hill, so we did BLIMPS

    1. 10 burpees at the top
    2. 20 lunges at bottom
    3. 20 imperial walkers at top
    4. 20 merkins at bottom
    5. 20 plank jacks at top
    6. 20 squats at bottom

    Back to the parking lot for 2nd round of the Iron Dog Gauntlet.

    Closed out with 500 merkins as a group to honor Heist’s 500th post. Great job man!!

    Announcements – LURCH VQ Saturday at Rock N Roll. Bridge Saturday. VQ week 11/4-11/8. 3 Doors Down is doing Daddy/Daughter and Daddy/son events, check Slack for details. F3RVA 10 year next weekend, check Slack for details on events.

    Prayer Requests – Dumar’s dad his having surgery next week. Fandango’s son Dax will be meeting with an Endocrinologist. Schwab’s family had a recent and unexpected loss.

    Glad to see some of the news guys who have joined our Green Mile AO show up today! We had an FNG Justin, a.k.a. Schwab join us today, neighbors with Chipper who brought him out. Schwab grew up in Roanoke, went to high school with JJ Reddick and he eventually moved to Richmond. In the banking industry but that doesn’t come highly recommended. A very proud Highlander who graduated from Radford. A few names were offered up, but some just have a way of standing out above the others. Welcome, Schwab! Good to have you out there, look forward to seeing you at some more workouts!

    Finish strong tomorrow, great week of work. Until next time.

  • Cindys and Satan

    12 HIMs made their way out to Satan’s Hill this morning for the stolen by Handshake Ghost Flag workout planned for last weeks Q. Beautiful morning for some classic cinder block lifting and running up Satan’s Hill. Here is how it went down:

    Warmup: Mosey to bottom of Satan’s Hill and back to the parking lot for SSHs, Dead Man Hang, Arm Circles Forward/Backward, Merkins, Freddie Mercuries

    COP 1: Partnered up with each duo grabbing a cinder block. P1 performs # of exercise below, while P2 performs ab exercise of choice. Switch roles and take off running to the top of Satan’s Hill and back to the parking lot. 20 count after round 5 and switched to running down Satan’s Hill and back to the parking lot after ever exercise performed. Last round switched back and gave PAX the option to run up Satan’s Hill one last time or perform 12 Burpees. Exercises were as follows:
    -50 Curls
    -45 Dips
    -40 Chest Press
    -35 Overhead Press
    -30 Goblet Squats
    -25 Hammer Curls
    -20 Skull Crushers
    -15 Decline Merkins
    -10 Anterior Raises
    -5 Thrusters

    COP 2: With 3 minutes left, TSG inquired about what exactly an Alabama Prom Date was. What better way to teach a newer PAX member than circling up for demonstrating and having them prove their ability to follow along! Also good prep for hopeful weekend activities for us. Performed 3 minutes of Alabama Prom Dates until time called.

    Numbers & Names

    Announcements – F3 10 Year Convergence Weekend: Happy Hour at Snuffs 9/20, Convergence 7 AM at Dogpile 9/21, Family Cookout 1 PM at Huguenot Park. See Slack for additional details

    Continued prayers for families impacted by school shooting this week in GA.

    Thanks for letting take the lead this AM fellas. Come out to Green Mile next Wednesday for a 9/11 Remembrance workout by YHC! 

  • The longest .85 miles ever

    11 gents gathered for Futon’s Q, however, other plans were in motion, YHC was coming with the RVA Ghost Flag to steal the Q.

    0530 we launched running up the sultry Sultree stopping at a couple spots for a traveling COP. We ran up to W Millington and hung a left and ran until we hit the dead end, this is where the fun started, the arduous journey back. The progressive regressive is always a great way to make distances take longer. We did a 3 step forward, 1 step back, using the mailboxes as our markers. The mailbox in the progressive we did 10 of an exercise, the mailbox in the regressive we did 20 of an exercise. Various Merkins, Ab exercises, squats, SSH’s, etc.

    We were running low on time to we went from 3-1 to 2-1 and finally 4-1. We landed back at the parking lot at 6:14 and did a little stretching and finished with 5 Burpees. 2.45 miles covered.

    Announcements – Labor Day Convergence at Nuckols Farm Elementary at the new West End AO. 0700. Coffeeteria to be directly after. Family friendly river float Sunday, September 8th. Whitesnake is looking for volunteers to help with drinks/etc. Meatball is coordinating the 10 year convergence Pot Luck, see slack for details. Team Brightside donations for the 10 year convergence, the goal is $60,000 and its currently at $55,000.

    Prayer Requests for Katniss/Katniss’ family. Please be praying for them

    NMS – YHC was glad to return to Satan’s Hill. YHC always feels welcome. Not too much mumble chatter since we were constantly on the move, but it was good to see Chipper out for the second time this week and TSG for his second post. Chipper said he is going to make M/W/F a routine and he already has 3 commits for next Wednesday at Green Mile. Futon is now in possession of the RVA Ghost Flag, expect to see it make an appearance again in the new future.

  • Exploring Satan’s Hill

    A nice crisp morning unlike what the area is used to in August. 10 brave souls came out when Mudslide had the Q, lately you do not know what’s coming. The idea of exploring around Satan’s Hill I had in my mind for a while, today was the day.

    A little run down to the stop sign and back, time for a warm up. A different route than usual wanted to get more muscles warmed up: Helicopters, SSHs, Michael Phelps, Don Quixote, Imperial Walkers, Copperhead squats, Merkins, LBCs, a little stretching than off to explore. Run up n the hill, over by Wilson’s the first triple check. Jump squats, Mike Tyson’s, run down back thenb turn for some Bernie back up. I did not know that some had not heard of Mike Tyson’s before(he used it to get ready for fights). It’s really 2 parts: Merkin into a beast. After that a little mosey to Wilson’s for 25 Gorilla Humpers.

    Next the beginning of various light pole workouts…. Various merkins, ab and leg exercises the last one before an intersection 10 Diamond Merkins, 20 plank jacks, 30’ball dippers, 40 2-count flutters.

    Dora was up next….a nice little Satan’s Jr was there we did 100 Werkins(wide merkins), 200 plank marches(think it’s easy, think again), 300 jump ropes then down the road one quick triple check: cross SSHs(feet crossing in front of one another), split squats, run and back.

    With about 100 seconds left, time to head back first time running on the hill going towards Sultree it was good…a little damp yet expected. I went over, I am the king of that but it’s expected with me. Names, announcements, prayer led by YHC to close it out.

    See Slack a lot of events including the new AO starting 8/28. 3 spots tomorrow: Dogpile, Goyne Park, Rock and Roll no excuse to not get a workout in(I will be at Rock and Roll leading plus doing something at morning wood time). Have a good one!!!

  • Snake!

    11 mighty fine and prime HIMs showed out at Satan’s Hill today!

    0530 launched us directly into an indigenous people’s run towards the back of the neighborhood where the trailing PAX hit one burpee before running ahead to take the lead. After 5 minutes of running we pulled over into a cul-de-sac for a full warmarama. Repeato IPR back to the flag for the start of COP 1.

    COP 1 – EMOM15

    • Each Minute, On the Minute perform:
    • xSSH, xSquats, xMerkins, run to the end of the parking lot and back.
    • Started with one rep for each movement, then added a rep with each minute working up to 15-minutes.
    • Minute 7 is where it started to get spicy for YHC and it felt like we were continually running shuttles with no break by the end!

    Slowzy to the bottom of the parking lot to pick up a rock while keeping an eye out for any snakes. After a few minutes of active rest holding our rocks in different ways while catching our breath, we lined up along the curb line on our six for COP 2.

    COP 2 – American Hammer Relay

    • Rocks at the ready and sitting shoulder-to-shoulder we shuttled the rocks down the line to the right. The HIM at the back of the line got up and ran to the end of the line to receive a rock and keep the train going.
    • On the way back heading left, someone (Wildcat is the lead suspect) yelled “SNAKE!” and a black string flew through the air and into Crabgrass’ lap, at which point everyone sitting around him, including YHC, panicked! Panic quickly turned to laughter as we returned our rocks and time was called.

    COT – Numbers, Names, Announcements, Prayer Requests, YHC took us out.

  • The BEASTie Boys

    Rain, sleet, snow or tornado warning…NO DAYS OFF! 6 grown boys got after it this morning and braved the storm at Satan’s Hill!

    WARMARAMA – Moseyed to the bottom of the hill and back. Skipped over the F3 mission this morning as the PAX was full of grizzled F3 vets. Jumped into it with…SSH’s, Dead Man Hang, LBC’s, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – YHC was torn between implementing a traditional Build a Beast or another variation of it. After a quick brainstorm with the PAX, we decided to mix it up!

    COP #1 – Build a Beast(ish). Started at the bottom of the hill and stopped at six different spots on the way to the top. Repeated the exercises on the way back down. Initially called for (6) rounds but YHC audibled to (5) to mix in some other work. Used S.H.R.I.M.P as an acronym to help explain…

    • Cone #1 (S) – (6) Squats
    • Cone #2 (H) – (6) Heels to Heaven
    • Cone #3 (R) – (6) Reverse Lunges
    • Cone #4 (I) – (6) Imperial Walkers
    • Cone #5 (M) – (6) Merkins
    • Cone #6 (P) – (6) Plank Jacks

    COP #2 – Triple Check

    • PAX Member #1 – Pacer, ran around the gazebo and back.
    • PAX Member #2 – Curls with a coupon
    • PAX Member #3 – Jerkins

    ANNOUNCEMENTS:

    • Saturday, August 10th – Decathlon/Basketball at Goyne Park
    • Saturday, August 17th – Pickleball Tournament at Forest Hill Park
    • Friday, September 20th-Satuday, September 21st – 10 Year Convergence

    PRAYERS/WINS

    • PRAYER – Rosie’s father in law is in the hospital.
    • PRAYER – Safe travels for Rudy this weekend.
    • WIN – We’re up to $50k for Team Brightside! Let’s go!
    • WIN – Everyone is safe after the tornado scare last night in Midlothian.

    Have a great weekend, Boys. Be the best version of YOU today!

  • The Best Taste of WestHoe

    One orange tractor company, one American financier, one type of hand gesture for greetings, one very tasty sauce from SE Europe, one tall Butler, one hand tool for carpentry or website for men only, one fast as sh_t wild feline, one California Highway (i) Patrol (s) motorcycle cop and one made from scratch buttermilk biscuit stuffed with Bo Berries and topped with sweet icing converged at the bottom of Satan’s Hill for the latest WestHoe Takeover Q, hot potato style. The following DID occur:

    Kubota Q:

    Mosey to the end of parking lot and circle up for:

    COP: DMH, Reach for the Stars, Helicopters, DQ’s, Ukranian Soldiers, LBC’s, Plank, Fudd’s Wife, Wilson’s Wife, Hand Release Merkins, APD’s

    Mosey to the hill and partner up for:

    Build a Burpee:

    Round 1: Partner 1 runs to a designated lamp post on the hill and complete 5 Burpees while Partner 2 does Kick Outs. Flap jack

    Round 2: Partner 1 runs to a designated lamp post on the hill and complete 5 Burpees while Partner 2 does Merkins. Flap jack

    Round 3: Partner 1 runs to a designated lamp post on the hill and complete 5 Burpees while Partner 2 does Jump Squats. Flap jack

    Mosey to the coupon bridge and partner up for:

    Block the Plank:

    Partner 1 Elbow Planks with block strategically placed on lower back while Partner 2 does 5 Burpees. Flap jack. Repeato for three rounds.

    EF Hutton Q:

    ARK Loader:

    Find a spot by the pool wall and perform different animal movements to the bridge path and back to wall.

    Movements were: Wounded Bear Crawl Left, Wounded Bear Crawl Right, Crab Walk, Bunny Hop, Polar Bear, Duck Walk and Wounded Seals (LOL!)

    Head over to the railings on the other side of the pool and partner up for:

    Jerkins: (3 rounds x 8 reps each)

    Handshake Q:

    Head over to the playground for:

    30 x Bench Kicks and 30 x WW2’s

    20 x Bench Kicks and 20 x WW2’s

    Mosey to the end of the lot and form teams of three for:
    Triple Check:

    Partner 1 does LBC’s, Partner 2 does Hand Release Merkins, Partner 3 runs the parking lot loop. Flap jack for three rounds.

    PAX get into Pencil Roll position and perform 5 pencil rolls(LOL!)

    Back to the flag for some Mary:

    Flutter Kicks, APD’s, and a new one called the WW2 Centipede! You have to see/do it to understand.

    Numbers, Names, Announcements and Handshake took us out!

    NMS:

    What a great morning for the WestHoe Q’s to Clown Car(Truck) to Satan’s Hill and work out with these great men! This was YHC’s first post at SH and won’t be the last. It was hot, to say the least, with no air moving whatsoever. Plenty of new tricks were pulled out of the hat today that were founded in WestHoe. Wounded Seal is the new craze that will be spreading throughout F3RVA soon. You better hope the grass is wet! Block the Plank is easy for the first round, but rounds 2 and 3 are brutal! And Pencil Rolls? Well, they are just fun!

    Thanks for working hard this morning, men! It was tough to breath out there this morning, but everyone pushed through and got a little bit better. Take that hard work with you throughout your day!

    SYITG!

    Kubota

  • Should’ve worn kneepads

    12 HIMs skipped beach week and instead joined a VQ on a 70 degree morning with sauna-esque humidity. A few sleuths noticed signs on buckets and boxes spread throughout New Market, foreshadowing what their Friday morning beatdown had in store. There’s been chatter about SOJ needing to work biceps more. Perhaps another day, today was leg day (don’t skip). A quick mosey to the stop sign and back got our morning started right.

    WARMORAMA: Being YHC’s VQ and with an FNG in attendance, started with our mission statement and F3 educational information/principles. SSH, Imperial Walkers, Copperhead Squats, Ukrainian Soldiers, Merkins, LBCs, and Heels to Heaven got the blood flowing.

    The Thing: The Loop

    Our motto is to leave no man behind, but leave no man where you found him. Split into two groups and went through the two “rules” – 1) No man left behind – can’t move to the next station until everyone has finished the exercise, and 2) each team grabs two 40# sandbags and HIMs rotate carrying them between stations. Groups headed in different directions working their way around Satan’s Hill, crossing over to the cul-de-sac, then down the path past the dog park (or in reverse).

    • 100 single count toe taps
    • 75 monkey humpers
    • 30 no surrenders
    • Hardest mile – 10 bear crawls, 10 lunges, 5 broad jump burpees
    • 50 WWII
    • 50 jump squats
    • 30 merkins with resistance band

    Next Up: Sandbag relay race. Spread out 10′ apart. Low crawl and push sandbag to next HIM, go down and back. Squats or merkins in between.

    Triple Check: Runner to end of parking lot and back, carrying sandbag. Merkins and Squats. 3x

    Closed out with a Ring of Fire with each HIM picking 10 merkin-versions of their choosing. Chatter was light throughout, exhales and groans could be heard in unison, and FNG thought out loud how he should’ve worn kneepads. YHC was flattered. It was a pleasure to lead today and I truly appreciate the camaraderie and support I have received since joining F3. Today was a little pay-back for tough Q’s I’ve been through, but also a pay-forward with an FNG, Stud Finder joining his 2nd Q, and Lurch coming back from a break.

    Welcome to TSG – The Southern Gentleman. A friend of Heist’s and Stinger, who was down range with us last week, and glad to have him out with us. TSG is the Southeast Regional Manager for Blue Bunny ice cream so we had a few creative names tossed out there. He said he’s a Roll-Tide kinda guy so I expect some good SEC chatter in the fall. Today was one of those days where you had to join right in, props for pushing through! We discussed the other Q’s in SOJ, looking forward to seeing you out there.

    Announcements: Ultimate Frisbee tourney 8/6, sign up on Slack. Homegrown Runathon, 10 year Convergence. Gathered together for prayer and YHC took us out.