Author: Handshake

  • A1A Beachfront Avenue

    9 men gathered at sunrise for a F3 Hampton Roads beatdown at Ignite.

    COP – Various Gridiron adjacent exercises

    AMRAP – 10 Burpees then run to the chairs, 10 Burpees 25 Merkins and run, Burpees, Merkins then 50 Lunges and run, Burpees Merkins Lunges 100 WWI’s and run, Burpess Merkins Lunges WWI’s and 150 Squats then run

    Mosey to the first set of chairs and do two sets of exercises, 15 each, next set of chairs x 2 then work back.

    Run to the far set of chairs and return.

    Mosey to the water to rinse the sand off.

    COT.

    NMS – great time with a great group of guys. (2) 60+ year old studs and (1) 74 year old Stallion. Another downrange guy from Wyoming, they have an AO at 7,200 feet above sea level!

  • Would anybody notice if Heartbreak Ridge BB wasn’t posted?

    The 4 chosen men of the West End for THE Handshakes Q at Heartbreak

    Mosey to Tennis Courts for COP finishing with real Scorpion Kicks, inverted.

    Quick round of Partner Bear Crawls (aka Wheelbarrows) across both Tennis Courts

    Mosey to the Black Top for Four Corners, ass-ending. Corner 1 – Sharts, Corner 2 Sharts, Sit Ups, Corner 3 Sharts, Sit Ups, HRM’s, Corner 4 Sharts, Sit Ups, HRM’s, Jump Squats

    Mosey to Bus Loop for Quadruple Check, P1 Runs the Loop, P2 HRM’s, P3 Flutter Kicks, P4 Jump Squats

    Mosey back to the flag for 2 Minutes of Mary, LBC’s and Alabama Prom Dates. This is where Atilla commented he had never done so many that he was actually sore. I bet he has lots of cavities too.

    Announcements – Pickleball Tourney this Saturday at Batteau at 0600, Labor Day Convergence at Dogpile at 0700

    No prayer requests.

    NMS – We were all surprised it was only 4 of us, but we had a good time.

  • Site Q harassment

    10 men joined for this weeks iteration of First Watch, 9 for Bootcamp and 1 on IR for a Ruck

    Mosey to the Church for a COP of various exercises followed by a Bear Crawl up, over, and around the steps at the entrance to the Church

    Mosey back over to the Parking Lot at Last Calls request to get the Microblocks out of ‘lil Blue

    Mosey to the Triangle for a Triple Check, P1 runs the Triangle, P2 does Curls for the Girls, P3 Tricep Extensions

    Mosey down the hill and set down the blocks, run further down the hill and Partner up. P1 does 10 Squats and runs to catch P2. P2 does Crawl Bear up the Hill.

    Mosey back to the blocks and start to make our way back up the hill and get into a Block Indigenous Peoples Run.

    Deposit Blocks, 5 Burpees, Timer.

    Announcements – Pickleball Tournament 8/26, get a partner

    Prayer Request – Bacon Bits’ M’s Grandfather just passed, prayers for the family. Prayers for Amber Riley’s family. Prayers for the Smith family.

    NMS – Kubota has 2 passions in life: traditional American values and Q sheet sign ups. He sent out a couple angry texts this week wanting to the FW Q for this week filled, and YHC answered the call. It was great to have Glow in town visiting from Greensboro.

  • Heartbreak Ridge

    9 gathered for this weeks rendition of Heartbreak and this is what happened:

    YHC was the mystery Q, it only came with a little disappointment from Lighthouse, once this was established we launched.

    COP of various exercises to included Inverted and regular Scorpion Kicks

    Park lot Bear Crawls. Bear Crawl and (2) HRM’s at each parking spot

    Mosey over to Lil’ Blue and grab a Microblock. Mosey over to the field.

    Various high rep exercises with the Microblock. Even though the weight is low when you do 50 reps it still burns.

    Mosey back to Lil’ Blue to return the blocks and then over to wall and group up for a Triple Check. P1 runs the lot and back, P2 does Bench Kicks, P3 does wall sits.

    Complete (2) Squats at each parking spot across the lot.

    Announcements – Oyster is hosting Frisbee at Gridiron NEXT Saturday (August 5th, not July 29th). Pickleball Tournament on August 26th, grab a partner. Honeydo is doing a Kayak trip from Huguenot Flatwater this Thursday about 5:00.

    NMS – quiet morning, not much mumblechatter. It was good to have Chaplin make the trip as part of the Summer Tour. EF Hutton ran over like a stud. We had 3 for Coffeteria afterwards.

  • Emotional damage

    7, wait, 8, wait, 9 gathered for this weeks episode of Hoedown and this is what transpired:

    Mosey to the bottom of Lindsay for a COP of various exercises.

    Partner up – P1 Polar Bears up the hill while P2 runs to the top of Lindsay and back, switch off.

    Mosey to West Drive Circle for a Triple Check – P1 WW2’s, P2 Squats, P3 runs the circle.

    Indigenous Peoples Run back to the school.

    Triple Check2 – P1 Flutter Kicks, P2 Wall Sits, P3 Bernie Sanders the circle

    Indigenous Peoples Wall Sits – Everyone lines up in Balls to the Wall position and person 1 Bear Crawls and when they reach the end person 2 starts, each person runs to the end of the line and Wall Sits until everyone has finished.

    Gorilla Shuffle down the sidewalk and then back.

    Finish with 3 minutes of Mary.

    Announcements – Last Frisbee of the season this Saturday led by Oyster and sponsored by the Gridiron Gang. Pickleball Tournament led by Hitchhiker August 26th?

    NMS – last night at approximately 2045 hours the Q sheet was empty was empty so YHC decided to sign up. YHC figured a light attendance with so many summer vacations happening but we ended up with a solid number. It was good to see Showcase again from Bristol. Fudd attended too.

  • The Three Amigos

    At 0527 YHC pulled up to Mary to see an empty parking lot. In the distance the Bat Mobile could be seen but it wasn’t clear if anyone was in the car. Moments later Bleeder exits, so there were 2. At 0529 Fergie pulls up, so then there were 3. With SOJ Takeover happening this week it was clear out Q was not coming (YHC hopes the original Q is ok), so YHC took the Q.

    Mosey to the Recess Blacktop for a COP of various exercises.

    With a pax of 3 we quickly assembled for a Triple Check. P1 Wall Sit, P2 WWII’s, P3 Run to the Fence and back.

    Mosey to Lil’ Blue to retrieve the lil’ Cinderblocks. Mosey back to the Pavilion to complete various exercises. Mosey back to lil’ Blue to deposit the blocks.

    Mosey to the northwestern corner of Mary for a Four Corners. Mosey to the first corner and complete 10 HRM, second corner 20 Squats and 10 HRM’s, third corner 30 WWII’s, 20 Squats, 10 HRM’s, fourth corner 40 SSH’s, 30 WWII’s, 20 Squats, 10 HRM’s.

    Mosey over to the Benches for 10 single count step ups, 20 Dips, 10 Derkins.

    Mosey back to the parking lot for 45 seconds of stretching.

    Announcements – non

    Prayer Requests – Fergie’s brother as he’s about to start Chemo. TYA and Blue Moon as the go through/recover from Meniscus surgery.

    NMS – YHC can’t say there was a lot of motivation today, but we did it. We broke the bonds of the fartsack and conquered the day. Thank you for the opportunity to lead.

  • Chum Bucket at Heartbreak Ridge

    9 of western Henrico’s finest gathered for this weeks Heartbreak. No Q in site, but a text to forewarn. Apparent groin injury due to overuse.

    COP of various exercises

    Mosey to the main parking lot for some tracers. Run to the far parking space and touch the line, mosey back to the first line, continue on to the second to the last line, and then back to the first, continue until all lines have been touched.

    Triple Check. P1 Bear Crawls across the lot and runs back, P2 does Wall Sits, P3 does Dips. 3 rounds.

    Mosey back to the COP Parking Lot. As a group, 30 HRM’s, 50 WWI’s. Break in the middle of the 50 WWI’s for both Inverted and Regular Scorpion Kicks.

    Mosey to the Pull Up Bars and complete 10 Pull Ups each.

    Mosey back to the Flag for 30 LBC’s and 20 2-Count Flutter Kicks.

    Announcements – none

    Prayer Requests – none

    NMS – quiet morning. Likely the Parking Space Run was the culprit. YHC didn’t have anything planned but YHC figured it out. Glad to have Hutton and Chum Bucket at Heartbreak. Bonus Points to Hutton for running to and from the AO.

  • Living life with a Microblock

    10 of the coolest dudes in RVA gathered to see what random tasks YHC had in store for this weeks episode of Hoedown

    Mosey to the Recess Blacktop for COP of various exercises, most notably Inverted Scorpion Kicks

    Mosey to Lil’ Blue #1 to gather the Microblocks, 1 per person

    Mosey to the the Cul-de-sac at the bottom of Lindsay Drive. Various block exercises and then partner up. P1 does 5 Burpees while P2 takes both blocks and Bernie Sanders up the hill. P1 catches P2 and switch until the top of the hill.

    Mosey back up to the Asphalt Hill opposite the Gaga Pit. Drag the block up the hill, then various Block exercises, then drag the block back down the hill.

    Gorilla Shuffle across the parking lot.

    Mosey over to the Cafeteria area for a Triple Check. P1 run the loops with both Blocks, P2 uses one block for Curls for the Girls, P3 does a Wall Sit. Two rounds were completed.

    Mosey to the grassy area for final block work to complete the workout.

    Announcements – Convergence at Tredegar Iron Works on Monday 5/19. Gomer Pyle needs volunteers on the Broke D$ck Brigade to help get Coffee and Bagels for the 2nd F after the workout.

    No prayer requests today.

    NMS – this is likely one of the quietest workouts YHC has been to in a while. Hardly any mumble chatter. Maybe that means YHC did a good job? YHC hopes everyone has a good week.

  • Bash Brothers strike again!

    A band of 14 showed up to dominate for this weeks episode of Dogpile. Co-Q’s EF Hutton and Handshake split the duties. Hutton led off.

    EF Hutton – starting with a COP in the circle. Next up mosey to the Amphitheater and start at the top with (3) Derkins, (3) Merkins, (3) Incline Merkins on each step x 18 steps (Hutton isn’t good at math). Next mosey to the Rusty Cage and partner up. P1 runs to the Hydrant and does (5) WWII’s while P2 starts the 50 Burp-Ups. Luckily Hutton audibled to 30 after his partner was only at 6 after the first run. Round 2 was 150 Dips and round 3 was 250 Monkey Humpers.

    Flip the Q to Handshake. Mosey out of the back of the Rusty Cage and down to the Pipe Loop. Partner up to groups of 3 or 4. P1 runs the loops, P2 HRM’s, P3 WWII’s. Mosey to the bottom of Love Hill for an Indigenous Peoples Run up the hill. Stop at the grass clearing just up from the Dog Park and do an “all you got” sprint back to the flag. 1 minute of Mary to finish.

    Announcements – Worby has his VQ at The Alamo on Monday.

    Prayer requests – pray for the Moms this Mother’s Day. Also, Fergie’s brother had surgery for Cancer this week. Surgery went well and prayers for recovery and other continuing medical needs.

    NMS – Bootleg had signed up for the Q but he let YHC and Hutton take it. Great day to be with the guys and welcome to FNG Altar Boy, who is Faceplants close friend/sons Godfather who lives in Annapolis.

  • The preacher man called…

    7 for the Bootcamp and 1 on a Bicycle for this weeks 45MOM

    Mosey to the Blacktop for a COP of various exercises and either (1) Burpee or (1) HRM after each exercise

    Mosey to the grass and partner up. P1 stays and does WWII’s and P2 runs to the Monkey Bars and does 7 Pull Ups x 3 rotations

    Mosey to the northwestern corner of campus to the Tables and complete (20) Derkins, (20) Dips, and (20) Squats

    Mosey to ‘lil Blue and retrieve the Fun Size Coupons. Mosey back to the same corner and complete various exercises with high volume of reps to offset the smaller Blocks.

    Group up for a very ambitious Triple Check. P1 takes their block and runs to the southwestern corner of the school and completes (10) Dips on the bars. Meanwhile P2 is doing Curls for the Girls and P3 is doing Step Ups on the Picnic Tables. We only had time for 1 round.

    Mosey to the Flag

    Announcements – Gomer’s CSAUP at Godwin on Saturday. 0600-0645 Ruck, 0700-0745 Bootcamp, 0800-? Run. Senor Frogs son graduates from ODU on Saturday

    NMS – quiet morning, not much mumble chatter. We were missing some key players today, so it was a little more 45MOM and not 45MOG (Minutes of Geri). Fergie brought down the average age by a lot.