Tag: Satan’s Hill

New Market

  • Pie Day!

    11 grown-boys ran around the parking lot at Satan’s Hill today. With songs from American PIE playing in the background, here’s what went down…

    COP #1 – EMOM with coupons. QTY (3) exercises with a run length of (14) parking spaces.

    • Round #1
      • QTY (1) OH Press, QTY (1) Lateral Raise and QTY (1) Merkin – run to the marker and back
      • QTY (2) OH Press, QTY (2) Lateral Raise and QTY (2) Merkins – run to the marker and back
      • Repeat to failure. The PAX completed QTY (16) rounds
    • Round #2
      • QTY (1) Squat, QTY (1) Swing and QTY (1) DC Lunge – run to the marker and back
      • QTY (2) Squat, QTY (2) Swing and QTY (2) DC Lunge – run to the marker and back
      • Repeat to failure. The PAX completed QTY (8) rounds

    COP #2 – Ring of Fire

    • Each PAX member chose an exercise/run for everyone to complete. QTY (10)
    • Some were more generous than others.

    ANNOUNCEMENTS

    • Monday, 3/17 – Fandango’s 1-year at The Alamo
    • Saturday, 3/22 – Hangout at L Woods. Hit him up for deets
    • Monday, 3/24 – Happy 2nd Birthday, Alamo!

    PRAYERS/WINS

    • WIN – Futon’s family weekend to celebrate his mom’s 70th birthday!
    • WIN – Boberry will be a father to a teenager tomorrow!
    • WIN/PRAYER – Ponch going to see LA v Chicago in Japan!
    • WIN/PRAYER – Ponch participating in his first half-marathon next weekend!
    • WIN – YHC is officially putting in a 2-week notice today and is PUMPED for the next chapter!

    YHC had a lot on the mind this morning so things may have been a bit scattered. Still managed to get the juices flowing and enjoyed being able to lead y’all!

  • Twin headed demons takeover at Satan’s Hill

    KB day today at the Hill this a.m.  

    Warmorama: Disclaimers first. SSH, Windmills, Murica territory touch, Merkins, LBCs, scorpion kicks, Fudd’s wife, and Wilson’s wife. 

    COP 1: Heist says, “To the Hill!”

    Started at base of hill for a classic Lindsay workout

    1. Round 1: 10 KB swings, farmer carry KB up hill, 30 KB press, farmer carry KB back 
    2. Round 2: 20 KB swings, OH rifle carry KB up hill, 20 KB press, OH rifle carry KB back 
    3. Round 3: 30 KB swings, sprint farmer KB carry up hill, 10 KB press, sprint farmer KB carry back 

    20 seconds. Off to Warby

    COP 2: Warby leads Pax along “Satan’s rim of dispair”. 

    Hands on curb, KB pull throughs about 40 yards right, and then back the other way switching arms. Not good for the teeth yanking muscles. 

    COP 3: DORA of Death

    Partner up for 100 KB curls, 200 KB skull crushers, and 300 single count KB murican hammers. 

    Runner travels with KB from coupon pile all the way across the lot and back. 

    Time. Numbers. Names. 

    A few thoughts:

    1. Welcome back to Rosetta and Cookie
    2. Focker rucked with like 100 lbs of KBs to share. 
    3. Oyster came to renew his SOJ membership card. 
    4. Wildcat literally farted out fresh fried chicken today. 

    Announcements:  Celebrating lots of things at Alamo next three Mondays: Crabgrass 1 year, Fandango 1 year and Alamo 2 year (featuring three Qs from class 1.  Oh and Heist turns 40 at Green Mile on 3/26. 

    Prayers: Find strength in your fellow man. Seriously guys – F3 is the place to be for all men. We all need a laugh, some exercise or even just a pat on the back. We men often carry a heavy burden that goes unnoticed or takes a back seat to our family needs. 45 minutes each morning goes along way in changing perspective on both the good and bad times (see third F). 

    Fun leading with Warby today. What a HIM! That man has transformed a great deal over the last two years. I hope to see many more Warbys come out of our 2 year Alamo celebration. 

  • The Country Club tours the Deep South

    on a beautifully balmy morning in the pre dawn gloom, 8 of SOJ’s finest met for a Flex Friday beat down at Satan’s Hill. According to the car speeding into the New Market neighborhood, this may or may not have happened. Having recently led a workout at SCCC, YHC liked the format so much, decided to bring it on a southern tour.
    music going, waiting for 5:30, Futon asked if this is an ironPAX workout, and if we need the stashed cinder blocks ? Yes we do! (YHC had forgotten they were there, and cinderblocks work better than blocks!)

    so we grabbed the blocks YHC explained the workout and we did some warmups including SSH, dead man hang, zombie kicks, and Don Quixote.
    the thang:

    8 rounds of exercise Tabata style with 20 seconds work, 10 seconds rest. Then a run to the top of Satan’s Hill. Exercised included Squat Thrusters, Swings, Calf Raises, Curls, Say Anything Squats, and WW3s. No run after the last one, cool down broga and YHC took us out. Prayers for Try Hard and fam for upcoming mission trip, set the date for century classic first Friday and Saturday in May. Thanks for letting me lead guys, that was a good one. Have a great day!

  • “No Schnivel, No Mercy”

    Seven foolishly brave souls stepped into the gloom, fully prepared for battle against the cold, snow, and ice. Then Crab Grass showed up in nothing but a single layer and shorts. In a moment of sheer peer pressure—or questionable judgment—we all stripped down to match. Because if one suffers, we all suffer, except most of us had to keep our pants on.

    With the cold biting at exposed skin, we started with some light stretching (which felt useless in this weather), then took off toward New Market Village, determined to hit every cul-de-sac it had to offer. And boy, did we.

    Over the next mile-plus of running, we made sure to make every stop count:

    🔥 Sprints between cul-de-sacs to keep the blood flowing.

    🔥 Calisthenics at every stop, hammering chest, abs, and shoulders.

    🔥 Burpees sprinkled in for good measure—because why not suffer more?

    🔥 Hops, mountain climbers, and ball dippers—not just for fitness, but as survival tactics to keep from freezing solid.

    The lack of schnivel gear made things… interesting. Every gust of wind was a reminder that poor decisions were made, but no one backed down. The cold was real, the discomfort was undeniable (at least for me), but the PAX pulled through.

    Mumblechatter Highlights:

    “I’m pretty sure my shoulders are warm but my soul is frozen.”

    Crab Grass, you better be at every workout from now on—we suffered for you.

    Wildcat offered his arctic plunge and sauna for the next one.

    Mudslide was awkwardly quiet, if you know what I mean.

    Hermie was still too scared to come out.

    Final Thoughts:

    We came, we froze, we conquered. No schnivel, no mercy. Seven entered, seven left—slightly frostbitten but stronger for it. Until next time, when we once again make choices that normal people would question.

    Continued prayers for the Britt family out west, the struggle is really, let’s continue to look out for each other.

    SYITG – No Excuses, Just Results. 💪❄️

  • 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!