F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Satan’s Hill

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Word in the neighborhood was that it was cold and wet. The weatherman was wrong, as it turned out to be 70 degrees and sunny in the gloom! 4 bootcampers and 2 runners enjoyed the sunshine. Mosey to the top of the hill for: COP 20 Side Straddle Hop, 10 Jazzercise, 10 Don Quixote, 10 Collard Pickers, 10 Russian Soldiers, 10 Low Scissor, 10 High Scissor, 10 Merkins, recover. THE THANG #1 Four corners NASCAR style (run fast, turn left): 10 Shoulder Tap Merkins, 20 2-count Flutter Kicks, 30 Carolina Dry Docks, 40 Monkey Humpers, plank for the six. Mosey…

2 Regulars and YHC came out once again on foggy morning in SOJ as YHC wrapped up is week long trip south of the wall. This how it went down Warm Up – Tried to mosey around the trail next to parking lot but quickly learned it was to dark and the trail wasn’t finish. Just turned back around COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, Alternating Shoulder Taps, HRM’s, Heels to Haven, Arm Circles THANG Jacob’s Ladder – Starting at the fire hydrant run up Satan’s hill complete 1 Burpee. Run down and back up for 2 Burpees.…

Warmarama : 10 F3 count SSH 10 F3 count Don Quixote’s 10 F3 count Russian Soldiers The Thang : Mosey to rock pile and choose your poison All PAX together jog up Satan’s hill then back to parking lot for an exercise. Repeato for as many exercises as possible. 1st exercise – 20 ball dippers (right side then left side equals 1 rep) 2nd exercise- 50 Merkins 3rd exercise- 30 four count flutters 4th exercise- 25 squat jumps 5th exercise- 25 Tricep extensions using rock 6th exercise- 30 four count American hammers 7th exercise- 40 squats while holding rock 8th…

YHC arrived to AO passing Wilson on the way. YHC drove the short distance due to he would return to home for a Peleton ride if their was no PAX. COP we warmed up. thang run work out, cinder bocks and a lot of other stuff. YHC appreciates Wilson pushing him today. Nice work.

Warmarama : 10 F3 count SSH 10 F3 count Don Quixote’s 10 F3 count Russian Soldiers 10 F3 count Cherry Pickers The Thang : Mosey to rock pile and choose your poison Partner up : One man jogs up Satan’s hill while other man performs an AMRAP workout. Switch places when partner returns from jog. 1st exercise – ball dippers (side note : the joggers carried their rocks with them for this first round of jogging) 2nd exercise- Merkins 3rd exercise- flutters 4th exercise- squat jumps 5th exercise- Tricep extensions using rock 6th exercise- American hammers 7th exercise- squats while…

A company of three reported to Satan’s hill in this mornings gloom to get a little better. According to a few drive by’s here is how it went down. Mosey a bit to get warm. COP 25 SSH’s, 10 each: DQ’s, cherry pickers, deadman hangs, helicopters, Imperial walkers. Mosey up the hill. 4 stops on the way to pile of blocks. Each stop 25 each Merkins, WWII’s and squats. Arrive at pile of blocks. 4×25 each curls, overhead press, block copters, and bent rows. 4 rounds of this. Switch to 4×25 curls, press, lat raises and triceps. The lat raises…

COP Short Mosey SSHs Helicopters DQs Copperhead Squats LBCs Flutters Mosey to bottom of hill. Love Hill – Runner, Bear Crawl, Broad Jump Burpee, Lunges Reverso! Back to lot, Pick a coupon. Quad Check- Runner to top of lot, 10 Jerkins 3 Coupon work – Curls, LBCs, Squats Round 2 – Runner, WWIIs, Triceps, Bench Press Lap around hood, every manhole, 5 merkins, switch half way through to Monkey Humpers Back to Coupons Quad Check Round 3 Runner to top and 10 Jerkins Curls, LBCs, Squats 25 Overhead press, Toe touches, 25 Curls, toe touches Back to Flag! Numberama, Namerama,…

After a no show from PAX last Friday, 3 HIM showed up this morning to make the man next to them better Lord’s Prayer Warmarama : 10 F3 count SSH 10 F3 count merkins 1 lap around parking lot The Thang : Mosey to rock pile and choose your poison 25 Overhead press 25 Curls 35 Squats Put down rock for ab exercises : 30 F3 count Flutters 20 straight count Leg raises 30 WWII sit ups 20 F3 count American hammers 20 Spiders Pick rock back up for : 15 Thrusters 15’Curl presses Put rock back in its natural…

Four gloom warriors made their way to Satan’s Hill to start the week off strong. Wilson came in at the last minute as we began to mosey. After a short mosey we circled up. COP- SSH’sx30, DQ’sx10, Dead man hang, Cherry pickers x10, Imperial walkersx10 Russian soldiers x10, Helicopterx10, CH squats. warm up complete and away we went. Mosey up Satan’s Hill 4 Corners-big boy style (.8 mile according to my calacualtions) Round 1 20 WWII’s, 40 Merkins, 60 Mountain climbers, 80 squats Round 2 – 20 WWII’s, 40 Merkins, 60 plank jacks, 80 jump squats Round 3 20 WWII’s,…

QIC was only PAX today! #TheFartsackStrikesBack Lord’s Prayer Warmarama : 10 F3 count SSH 10 F3 count merkins 1 lap around parking lot The Thang : Mosey to rock pile and choose your poison 25 Overhead press 25 Curls 35 Squats 15 Thrusters 15’Curl presses Put rock back in its natural habitat 30 F3 count Flutters 20 straight count Leg raises 30 WWII sit ups 10!F3 count American hammers 20 Spiders 20 Ball dippers 10’Jungle Boi squats “2Spoonz Style” 20 merkins Lunges to midway point of parking lot then sprint back Backwards bear crawl (aka Joe Hendrix) to midway point…

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