Thursday, February 9
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Satan’s Hill

New Market

Nine men arose from the fartsack and one wore his fartsack to the beatdown. Hot Potato was called and Hermie started us off. According to the hibernating frogs here is what went down. COP- Hermie, Standard rotation of warm up exercises. Mix in some walking front kicks, side kicks, punches for a Danielson finish to the warm up. Honeymoon- 11’s up Satan’s Hill with Squats and Merkins. Triple check to the stop sign with APD’s and Merkins. YHC- Run back to lot via trail. 11’s across lot with Drydocks and SSH’s. Only made it half way through when time was…

5 men of F3 ready for Flex Friday. Not sure what Punxsutawney Phil had to say as it was 70 and Sunny at Satan’s Hill. Warmarama:SSH, Helicopters, Arm Circles, DQ, Merkins, WWII, Rosalitas, Flutter Kicks The Thang:Mosey to Wilson’s house for a triple check.WWII, Plank Jacks, Run – 3x Mosey back to the parking lot for 11’s.Round 1: Coupon Merkins <——-> Coupon Chest PressRun to the stop sign and back.Round 2: Coupon Squats <——–> Coupon LungesRun to the stop sign and back.Round 3: WWII <——–> American HammersPut the Coupons back, that’s time BTTF:Numberama: Namerama NMS: The SOJ boys did a…

4….wait a second… Wilson?!…hell yah. 5 dudes stepped into the misty/rainy cold morning Satan’s Hill.  Q with Disclaimers and bienvenidos.  Warmorama: SSH (20), Ukrainian Soldiers (15) CSqts (20), Muricans (20), Plank with hand raise left and right (10 seconds), Hurdle stretch left and right (15 seconds), stretch OYO for 60 seconds.  The thang:  Mosey up the hill. YHC announced classic F3 four corners event around the rectangle with a twist (explaining later). Corners are: Sultree Dr/Fairham Ln Sultree Dr/Prenonman Ln Prenonman Ln/Willowmore Dr Willowmore Dr/Fairham Ln The twist — sprint between corners 2/3 and 4/1, about 60-80 yards.  Round one:…

6 dudes from the neighborhood watch thought about going to Twin Team but decided on ending the week with a real challenge. Take it easy another day boys. Welcome to another edition of FlexFriday. Warmarama:SSH, Helicopters, Michael Phelps, Rosalitas, Hello Dolly, Flutter Kicks, LBC, WWII The Thang:Mosey to the back trail and run to the cul-de-sac and then back to the parking lot.EMOM (every minute on the minute) 5 RoundsPick 1 station for 5 Rounds:Heals to Heaven 20xTricep Extensions 20x (Coupon)Jump Squats 20xMerkins 20xGoblet Squats 20x (50lbs kb)Rows 20x (Coupon)Kettlebell Swings 20x (35lbs kb)Curls 20x (Coupon) When 5 Rounds is…

7 dudes stepped into the Gloom this morning Satan’s Hill. Nancy began the Q with Disclaimers and bienvenidos. Warmorama: SSH (20), DQ (10) IW (10), Ukrainian Soldiers (10), Mosey to curb. Hands on curb for for 10x Muricans, 10x drydocks, 10x Plank Jax. The thang: Nancy had Pax mosey to stopsign and back. Then we lined up along the parking lot for 50/75 and 100 percent sprints. At 100 percent, Nancy went 110 percent and felt something pop in his good leg. Dr Wildcat was on the scene and Nancy was unable to further participate. YHC put on his best…

Seven men braved the cold at Satan’s Hill. Disclaimers and bienvenidos. Warmorama: SSH (30), Ukrainian Soldiers (20), Don Quijotes(10), Muricans (10x), Flutter Kicks (20x), Duke stretch both sides, stretch OYO for 60 seconds. The thang: Mosey up the Hill to the intersection of Prenoman and Sultree. Triple check (throw back to the 12/16 “Three Amigos” workout): A guy runs to bottom of Sultree and back. B guy SSH and C guy squats. 3 rounds completed. 20 count. Snowman globe patrol begins…Pax spied the first soon-to-be-HOA violation in the distance.  Work our way down Sultree to first light post doing lunges. …

Seven dudes got swole for another Flex Friday at Satan’s Hill. Disclaimers and bienvenidos. Warmorama: SSH (20), IW (20), copper head squats (10), Dead Man Hang (Center, Left, Right), Fwd and Rev Arm Circles (15 2x), Muricans (10x), mountain climbers (20x), calf stretches, stretch OYO for 45 seconds. The thang: Part 1: Mosey to our brand new cinderblocks, still have that fresh baked smell. 3x rounds of: Sumo squats, Regular squat, dead lifts, and lunges with Cindy. Each lift about 30 seconds performing as many clean reps as can be done. Between each lift we performed 10 SSH. Each round…

5 of SOJ’s finest mosied out to SH to start the week right. According to the full moon here is what transpired. COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Flutters, Dollies. The thang: Run to each mailbox on right. Starting at 10 and adding 10 each mailbox PAX chooses exercises. Keep going to 100. Then climb back down reverso. End with mailbox sprints between 2 MB’s and then walk 1 MB. All the way to entrance and back. Run back to flag stopping at each intersection…

COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  Spider planks The thang: Quad check: Round 1 Runner to fire hydrant, Coupon curls, Coupon overhead press, LBC’s. Round 2: Runner to top of lot, Rock copters, Coupon American hammers, Hand release merkins. Lots of good mumble chatter including thoughts of weighing the rock coupons and labeling them. Good luck Heist. Announcements: Frozen Triangle 1/21/23, Prayer Requests: YHC took us out in prayer. Make Today Awesome!

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