Tag: Satan’s Hill

New Market

  • 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

  • is this a running AO?

    6 intrepid HIMs put on their running shoes and came out for the annual Satans Hill 5k “Hell on the Hill” run. Was that the plan? No, no it wasn’t, but that’s what fate decided.

    Warmaram kept our feet on the ground and butts off the cold pavement today. Series of SOJ favorites

    COT 1: go to entrance of New Market. Game plan was to run to first manhole cover, do 25 firecrackers and run back to the start. Next run to second manhole cover, do 50 Merkins and run back. 3rd manhole cover= 75 monkey humpers, 4th manhole cover = 100 double count mountain climbers

    first cover was over halfway up the hill. 3rd and 4th were well beyond the top of the hill. A warning was issued so the PAX remained in good spirits.

    COT 2: rock pile for triple check – curls, overhead, runner to entrance and back

    COT 3: Dora – 50 Merkins, 100 squats, 150 jump squats.

    announcements and circle up. Great work today everyone, YHC clocked us at almost to 3 miles

  • Black Friday at Satan’s Hill

    After battling through the bourbon/beer, tryptophan and parents/in-laws yesterday, PAX members came out at 5:30 this Black Friday morning to only see a line of 4 HIMs for the doorbuster deal! Everyone was excited to know that they arrived early enough to flood Satan’s Hill when the doors opened. According to the Starlink Satellites that crossed through the sky, here is how it went down:

    Warmup mosey to the end of the parking lot and back to circle up for IC exercises – SSH, Arm Circles, Copperhead Squats, Merkins, Butterfly Stretch, LBC’s, Knee to Chest, Roscoe’s Mom

    COP 1: “Satan’s Hell” – Start at the bottom of Satan’s Hill, your goal is to end at the top of the hill. Rules are as follows – You have 3 modes of transportation to choose from: Bear Crawl, Lunges and Broad Jump Burpees. You may start with any MOT that you wish, but in order to change to a different MOT, you must pay a 25 merkin penalty. If you wish to keep the same MOT, but just need a break, there is a 25 double count flutter kick penalty. Once you change MOT, you may not go back to the one you gave up. And Go! Hermes led the way to the top using bear crawl for 1/4 of the way and then relying on the legs for lunges the rest of the way. Taziki was a beast showing off the bear crawl for 3/4 of the way and finishing with lunges, meanwhile Crabgrass and YHC did a blend of all 3 MOT. No flutter kick penalties required. Well done fellas!

    COP 2: Quadruple Check at the top of hill. P1 – Buckin’ Broncos, P2 – Freddie Mercuries, P3 – Squats P4 – Runn halfway down Farnham Dr and back. Bernie back down the hill to the parking lot

    COP 3: Partnered up for a Dora with coupons – 100 Merkins on 2 side by side cinder blocks for increased chest range of motion, 200 Skull Crushers, 300 Bicep Curls, Planned for 400 Overhead Raises, but ran short on time, therefore only got through about 150 per duo.

    Time Called, Numbers, Names, Announcements (Hermes leading at The Bridge tomorrow for his birthday Q, Meatball leading a ruck next Tuesday which will be held at the Midlothian Mines – more details to come on slack, Rosie’s 12 Days of Christmas 12/17), Prayer Requests (No specific requests, so just for those unspoken prayers and all that we have been blessed with this Thanksgiving season).

    Thanks for coming out this AM fellas. Was starting to get a little worried at 5:27! Have a blessed day and enjoy the long weekend!

  • Gladiator

    Warm up

    Ran with Cindy around neighborhood doing different exercises that included upper body, lower body and core.

    Finished with triple check with kettlebells and 45 lbs plates

    Ended with circle of trust

  • Legs Burned, Arms Shaken, Pride Shattered: My First VQ

    9 brave HIMs peeled themselves out of bed on a soggy Friday morning to support my VQ. After a quick mosey down to Old One Hundred, we circled back up for the mission of F3 & a quick disclaimer that I have no idea what I’m doing and not to hurt yourself. That’s when the fun began.

    Warmarama: Terminology and cadence was a little shaky, but we got through it with limited commentary from the gallery

    • Side straddle hops 10x
    • Sun Gods 10x forward 10x backward (Sun gods)
    • Washing Machine 10x
    • Don Quixote 10x
    • Squats 10x
    • Shoulder Taps 10x

    I was supposed to do 10 Outlaws and 10 Flutter kicks, but my nerves decided to abandon all preparation. Also, my hesitation—and a fear of angering the guys by getting too wet too soon—won out in the end.

    The Thang 1: The Leg Dora

    We kicked things off with a Dora-style partner workout, but with a twist, all legs.

    • 100 Ukranian Solders (I called it Frankenstein’s, Heist said these must be Alabama terms)
    • 200 Side Straddle Hops (I said side hops, but didn’t realize they misunderstood my southern mumble until halfway back from my run. I just kept my mouth shut, plus I was breathing too hard to say anything. Not a good look coming from the Q on the second leg)
    • 300 Squats

    Thang 2: Dark and Dank Arm Burner

    • Moseyed down to the rock pile to grab a rock big enough to make you work, but small enough to run with. Probably not the safest idea to run down a dirt trail in pitch black, but we did so anyway. Heist reminded everyone to watch their step. But what he really meant was this is bad idea. After quickly realizing it was going to be much harder than planned, the Q juice started to flow. Here’s how it went. Run to first stop (Gazebo) 20 curls OYO, run to second stop (opening in trail) 20 overhead press OYO, run to third stop (Trail meets fire road) 20 tri-extensions OYO, to the back cul-de-sac for 20 Saltshakers OYO. Ran it back to with 10 reps at each stop. Ended at rock pile with 5 reps of each exercise.

    Thang 3: The Not So Bermuda Triangle/ Triple Check

    • Moseyed over to the bottom of Satan’s Hill. Got in groups of 3s. After explaining the exercise and several confused looks, everyone seemed to catch on quickly.
    • 1 person on Bermuda Triangle, but instead of a triangle, straight up Satan’s Hill; 1 Burpee at first stop, bear crawl to second stop, 2 burpees at second stop, lunge to third stop, 3 burpees at third stop with a run to end and back to tag a partner
    • Partners 2 & 3 performed flutter kicks and LBCs until the other returned from Bermuda.

    The final 3 minutes of the workout were reserved for Broga—led by Mudslide, because someone needs to save us from muscle failure. Finished up Broga in the Happy Baby Pose because Futon insisted.

    CoT: Tried starting announcements and wins right of the bat, but Wildcat was quick to remind me that the count and names came first.

    Announcements:

    • Chili Cook Off- November 26th 3-6pm. Sign up!
    • The Bridge November 30th
    • DTH B-Day Q at Rock n Roll- Lets show out!
    • DTH upcoming Mission Trip to Papua New Guinea- passed out cards with information on how to help. Ask DTH for info.

    Prayer Requests:

    • Futons Mother-in-Law battling Stage 4 cancer
    • TSG’s Father-in-Law had a mini stroke- going for tests at cardiologist this week
    • Heist’s Man cold

    Thoughts: Shout out to everyone who showed up to support my VQ, but more importantly, thank you for bringing me into F3 and allowing me to lead such a strong group of men. I really look forward to continuing to grow as a man with the support of F3.

  • Studfinder VQ – Mudslide inspired beatdown at Satan’s Hill

    Ghost writer here for Studfinder. 20 dirty dogs came out to join old Studfinder this past Friday at Satan’s Hill to cap of VQ week.

    Good job on warmup and the introduction. After all that, Studfinder introduced 13 stations of pain. Partner up, about 2.5 minutes each rotation.

    1. Tug of war 

    X3 then stretch w/ rope 

    2. 20 squat run hill 20 squat 

    3. Jump rope 

    4. Bench press x200

    5. 15 pushups run hill 15 more

    6. Medicine ball squats 

    7. 15 chest to bar run hill 10 more

    8. Lunge with weights to curb/cone x2 

    9. Overhead press x150 

    10. 10 burpees run hill 5 burpees 

    11. Farmers walk to cone x2 

    12. Curls x200 

    13. 20 side strat hops run hill 20

    Studfinder prayed us out.

    Sign up for Chili cookoff.

  • Ask and you shall receive

    Crabgrass said my last few workouts were weak. Giddy up.

    Waromrama: Guys thought it would be a nice slow warm up. Nope. Mosey to stop sign and back. Hit play on a remix of TI’s “Turn down for what.” 4 min of side straddle hope and burpee at each “turn down for what”. Some stretches. Turned the heat on again. Next song, “We will rock you” for tuck jumps with squats.

    Part 1: Grab a block, a partner and meet me up halfway up the hill. Block Dora – 100 push press, 200 block squats, 150/150 curls and tricep extensions. Runner going about 75 yards up the hill and back.

    Part 2: 4 corners of death. Start at top of the hill and run the big loop and back.

    Partner up. Run with block to each corner and split carry duties. 1st team at corner earns 5 burpees (everyone did 5 burpees at each corner btw). Corner exercise led by VQ boys, Meatball, and Cookie.

    BTTF. Pile up the blocks. Pax sat down in a row for a few rounds of block handoffs. Then pass back with press, then ww3 situp. Time!

    Annoucements

    VQ week next week, daddy daughter dance Saturday and Chili cookoff Nov 24 at Rountrey clubhouse.

    Wildcat prayed us out.

     

     

  • Loose Glutes

    13 grown-boys showed up to Satan’s Hill this morning and got after it on this Feel Good Friday. With the smell of donuts in the air, here’s what went down.

    WARMARAMA – Moseyed down to the bottom of the hill and back. Back to the parking lot for some stretching…SSH’s, DMH, LBC’s, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife. Moseyed back down to the bottom of the hill for what was originally advertised as a Build-A-Beast but is now being rebranded as “Jake’s (not Jacob’s) Latter.”

    COP #1: Jake’s Latter – Start at the bottom of Satan’s Hill and finish all the way at the top.

    Round 1

    • Run to Marker #1 (5 2x Flutter Kicks) and run back to the starting point.
    • Run to Marker #1 (5 2x Flutter Kicks), run to Marker #2 (5 2x Flutter Kicks), run back to Marker #1 (5 2x Flutter Kicks) and run back to the starting point.
    • Run to Marker #1 (5 2x Flutter Kicks), run to Marker #2 (5 2x Flutter Kicks), run to Marker #3 (5 2x Flutter Kicks), run back to Marker #2 (5 2x Flutter Kicks), run back to Marker #1 (5 2x Flutter Kicks) and run back to the starting point.

    Round 2

    • Run to Marker #1 (5 2x Flutter Kicks, 5 Squats) and run back to the starting point.
    • Run to Marker #1 (5 2x Flutter Kicks, 5 Squats), run to Marker #2 (5 2x Flutter Kicks, 5 Squats), run back to Marker #1 (5 2x Flutter Kicks, 5 Squats) and run back to the starting point.
    • Run to Marker #1 (5 2x Flutter Kicks, 5 Squats), run to Marker #2 (5 2x Flutter Kicks, 5 Squats), run to Marker #3 (5 2x Flutter Kicks, 5 Squats), run back to Marker #2 (5 2x Flutter Kicks, 5 Squats), run back to Marker #1 (5 2x Flutter Kicks, 5 Squats) and run back to the starting point.

    Round 3

    • NO ROUND 3! YHC decided to bag this round so the PAX moseyed back to the starting point.

    COP #2

    Triple Check: Runner to the bridge and back, Coupon Curls and Jerkins.

    COP #3

    Broga: Led by Mudslide

    ANNOUNCEMENTS

    • VQ Week coming up! Starts on 11/4
    • Chili Cool Off – Sunday, 11/24 at the Rountrey Clubhouse from 3-6
    • Daddy Daughter Dance – Saturday, 11/2 at WEAG from 7-9
    • Ultimate on 10/31 at Timberwolf!

    PRAYERS/WINS

    • PRAYER – Futon’s friend Susan’s father.

  • Super moon….super bands

    It’s been a little time since I led a Q, yet it was time to get one under my belt see what madness I can come up with. 8 came out to see if the word of the day could be survival. Here’s the breakdown….

    Start of with a run up Satan’s Hill, back down for a good warm up(SSHs, Imperial Walkers, Ukrainian Soldiers, Michael Phelps, Merkins, LBCs, plus additional stretching). A run up the path led by my Garmin Watch light(has a good brightness) to the little circle to start

    A Mini OYO( on your own) Dora to start out:,25 merkins, 50 squats, 75 2-count flutters. After each exercise, a run up and back once we finished time for a triple check around the corner

    TC time… Runner to the stop sign and back, along with LT Dan’s and WW2. After that, main event time. The bands with an even number partnering up was perfect. The set up, was partner 1 a little past half way then partner 2 finished the rest. At the top, one burpee turn back down for the next round partner 2 goes first etc. The 4 ways were regular runs, bernies, side shuffle facing the clubhouse, side shuffle facing the woods. One we finished, into the lot for a little broga where Futon could not grab his feet for Happy Baby, Wildcat relaxed and ripping turn like he’s known for, Cookie grunting like he was giving birth we were not sure. Closed it out on time, numbers, names announcements (see Slack a lot going on). Final prayer led by YHC to close it out

    A couple of things… The idea if you have an interest next October a Spartan race they are coming to Virginia location to be decided but a date of 10/11-10/12 is set. If you have seen me, I don’t have my Pathfinder anymore(transmission went kaput). Right now I am looking hopefully a newer vehicle will be driven soon. It was a good vehicle, after 188k the time was up. I am looking forward to my next vehicle taking trips yet simply having something I can get into and fine is nice. See you next time!!!