Tag: Satan’s Hill

New Market

  • 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!

  • You said Flex Friday

    There were whispers an OG was going to make an appearance at SH today? YHC had 2 workouts planned, one Wilson approved and one pain inducing beatdown. We went with option 2 since Wilson was still snuggled in his fartsack. “When everyone is expecting a ground and pound, you need to switch it up and throw some running at them” – Marmaduke. Run we did on the Cul-de-day tour. An old time Nancy special.

    **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.  

    Warm-up. 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, DQ’s, Merkins,

    COP1- Run up Otterdale Hill (aka SATAN’s son’s hill) to the other entrance. Each cul-de-sac perform 10 called exercises and 10 back where we started. 1st Merkins, run to next, double sac squats, run to next another double LBC’s, Next also a double Drydocks, Next (stop to do monkey humpers for the benefit of Futon and Heists ring’s. Double flutters, next triple SSH’s. Head back to flag stopping for some PT along the way with a repeato of all exercises. To the flag for a quick 1 minute stretch.

    Prayers to those at FSU dealing with yet another mass shooting. Also those survivors and family of Virginia Tech and all the other senseless mass shootings as after the cameras go away those families live their lives dealing with the pain. Prayers to my son Jake getting final testing as he exits a clinical drug trial for his rare disease, Galactosemia. YHC took us out in prayer.

    Always an honor to lead and always and honor to be part of this group of HIMS!

  • Dirty 30

    Warm-Up:

    • Side Straddle Hops
    • Dead Man Hang
    • Cherry Pickers
    • Roscoe’s Mom
    • Merkins
    • Butterfly Stretch
    • Wilson’s Wife
    • Fudd’s Wife

    The Thang:

    1. Triple Check (w/ Coupons)

    • Runner up the hill and back
    • Coupon work: Chest Press + Squat Thrusters

    2. The Dirty 30 (Name Courtesy of Nancy)
    Inspired by Elevens, this variation was dubbed The Dirty 30.

    Here’s how it went:

    • Start with 5 Mountain Climbers (double count) at the bottom, run the hill, do 25 Merkins at the top.
    • Each round, Mountain Climbers increased by 5 and Merkins decreased by 5, until we ended with 30 Climbers and 0 Merkins.
    • Total: 6 rounds, 1 dirty burn. Legs and lungs got the message.

    3. Audible Called
    Skipped the final exercise and handed it over to Mudslide, who took us through a Broga cooldown

    Announcements:

    • CSAUP Century Run – Check Slack for updates and how to get involved.
    • The Bridge – Coming up in April and May. Mark your calendars.

    Prayer Requests / Praises:

    • Prayers for Warby’s family as they mourn the passing of his father-in-law.
    • Praise for Liv — great news and continued healing.

  • Behind Enemy Lines

    An unexpected Tuesday ruck culminated late Monday night through text. Whatever it takes to get people out seemed to be the theme.

    When I arrived, I couldn’t help but notice the undercurrents of tension. Little did I know that this was actually a recon mission for Flyboy’s ongoing grudge against New Market. I’m not even sure they’re aware. In his words, “I’m behind enemy lines.”Fandango seemed slightly jealous and the other side of Hull St remained neutral. I’m not sure what’s going on between RoundTrey and New Market, but everytime I’m with Flyboy, the tension seems to rise. I hope they come to terms fast.

    All joking aside, spirits were high and we were off, discussion topics were all over the place this morning; from Satans Hills deceptive elevation, to past extreme F3 workouts and our inspiring F3 brothers. It quickly transitioned to mother in laws, to how many kids is too many kids, to the US’s enormous defense budget, to a Rudy Q getting lost in NM, to how palatial NM is compared to RT, etc. But most importantly, we concluded that walking in the woods at night is scary and that John Denver is full of… well you know. All in all we covered about 2.5 miles, always a nice way to start the day.

    Thanks for coming out and supporting YHCs ailing back on a random Tuesday morning. I seem to learn something new everytime I’m out. Until next time.

  • Gauntlet #2 – Stairway to Heaven

    This is the second time I have done this style of workout and it seems to be a hit, so more to come! The lesson I learned this go-round is when the music plays, the PAX’s pain goes away! According to the bullfrog trying to get some this morning, here’s what went down:

    Mosey to the stop sign and back, circle up for a good warmup. Nice 70 degree morning, felt the sweat already.

    Gauntlet
    3 Burpee buy-in
    15 Squats with resistance band
    15 Curls with cinder block
    15 Merkins with resistance band
    15 Lunges with sandbag
    15 Bent over rows with KB
    15 KB swings
    15 Picklepounders
    Run to top of Satan’s Hill and back

    Rinse and Repeat for 30 minutes.

    Mudslide and Wildcat set the pace and everyone gave a great effort today, that was good stuff men! I believe we did 5-6 rounds. Mudslide took us out with 3 minutes of Broga. Shoutout to TSG for rucking while he recovers from injury. I don’t know where he went nor what he did, but I’m sure it was epic.

    CSOP and Bridge coming up. Prayers for Cookie’s family, his 53 year old uncle recently passed from a heart attack.

    Happy Friday everyone! Enjoy a bourbon, you earned it

  • Blocks, Kbell, Odin’s Sledgehammer

    A nice morning to venture out and get in a good Mudslide Friday workout in order to get your weekend started. A group of 9(including one FNG) came out to Satan’s Hill to see what did I have in store. I brought out an old friend that hasn’t been seen in a while and I knew it can be worked in. Here’s the breakdown….

    A good WARMARAMMA(SSHs, Helicopters, Dead Man Hangs, Elephant twists, Imperial Walkers, Zombie Kicks, Merkins, LBCs, a little stretching then to the first part: Build a Beast with a buy-in. Using either a cindy(I was the only one with a kettlebell), performed various exercises like swings, curls with press, kickstand lunges, rows, etc with beast exercises Diamond merkins, jump squats, inchworms, murder bunnies, etc.

    After that…walk down to the end of the lot near the coupins for a circle of pain: one person calls an exercise while they run up, do 8 sledgehammer slams(I have one which allows to be uses anywhere). Run back the next person goes. I think Wildcat called the hardest thing with block burpees(can you do a block burpee with a kettlebell, yes you can).

    As we were getting near the end, a couple of body weight Turkish get-ups then did a good little broga. TSG(who went rucking) was back in time to stretch yet he passed, the rest of us doing a little flow and warrior work. Time was up numbers, names, announcements(see Slack for everything upcoming weather is getting warmer so look out), prayer led by YHC to close it out.

    Welcome Justin(Pocket Rocket) to the group. He did real good, no merlot the name has a couple of meanings yet via Heist it’s when you get pocket Aces in Texas No Limit. I am rewatching Limitless with Chris Hemsworth learning and emphasizing to do different things to train body and mind. I am enjoying F3 more I realize that the gym(no need for one). I am hoping that in the future more spots open up plus the park near my home has equipment that will allow me to train and challenge things.So I will be busy here, Monument Ave 10k in a couple of weeks, Riverrock in May(will do,a 10k trail run), late October Spartan weekend and my first half marathon with Richmond. Looking forward to it all, enjoy your weekend and have fun

  • Build a Beast with Questionable Coupon Choices at Satan’s Hill

    Eight beasts and one fearless Rucker rolled into Satan’s Hill, ready to take on a high-octane workout. This is how it all went down.

    Warm-Ups – The Usual Not-So-Thrilling Stuff

    We stretched, we moved, we pretended to enjoy it—just the standard prelude to the real suffering ahead.

    The Real Workout – Build a Beast

    The challenge? Build a beast. The twist? You had to pick a coupon. Q urged everyone to choose wisely, but, well, if you know our crew, “wise” might be a relative term.

    The exercises that forged (or broke) the beasts:
    ✅ Jump Squats
    ✅ Ball Dippers
    ✅ Skull Crushers
    ✅ Curls
    ✅ Overhead Press
    ✅ Burpees

    Wild Cat wrapped things up with a meaningful prayer.

    Big thanks for the opportunity to lead. Pushing through the pain with this group of fine gentlemen was an honor. We all make each other better. Love You All!

    IRON SHARPENS IRON, SO ONE MAN SHARPENS ANOTHER.