Author: Handshake

  • Butterfly workout, prison yard style

    A Band of 7 warriors (and one pup) spent 45 minutes in the Prison Yard. This is what (vaguely) transpired.

    COP – handful of the usual suspects

    Four Corners – or really two corners, squared with a 1/2 run around the parking lot each time

    Bear Crawl between spaces and 1 Merkin x 26 Parking Spaces (DTH pointed out it was essentially just a Polar Bears through the parking lot)

    2 laps around the parking lot

    Jump Squats x 5 x 26 spaces

    1 lap around Parking Lot

    50 WWII’s OYO

    Run Lap?

    100 LBC’s

    1 Burpee per parking spot x 26 spots

    3 Sprints to pay homage to Last Calls’ Q to finish up.

    Announcements:

    • Bone Thugs VQ next Thursday, August 13th at The Forge
    • Puppy Pile sometime soon?
    • Bone Thugs 10k at RAMM on Friday, August 21st (Bone Thugs launches at 0500 and everyone else will launch at 0515)
    • was there something else?

    Prayer requests:

    • Doozy, as he gets over his Kidney Stone
    • Florence’s In-Laws battling lung cancer
    • Upchucks MIL with Lung Cancer as well

    NMS:

    Its no secret that Handshake doesn’t Q often. But YHC was challenged by the regular First Watchers to lead a Q, so YHC obliged. YHC called this the Butterfly workout because there was just enough rhythm to assume what was coming next, but without truly knowing. Staying in the small parking lot was only slightly claustrophobic. It was good to see some different faces, and with the addition of Cooper this may have broken the First Watch attendance record.

  • Don’t tell corporate its been more than 24 hours

    6 burly men and one budding 2.0 emerged for a cool more and a rare Handshake Q, this is what transpired:

    COP – bunch of random exercises to include Inverted Scorpion Kicks

    Curb Crawls – 1 to 6 and then back down to one

    Pull Ups – 5 pull ups per man while the others did a set of exercises x 3 times

    Jerkin Gym – partner up for a pseudo Chaz Michael Michaels and Jerkins x 8 each for three rounds

    Mini Dora on the Football Field – Partner up, 50 Burpees, 75 Merkins, 100 Flutters? YHC doesn’t even remember

    Wall Sits for a 1 minute switch to Balls to the Wall for 1 minutes x 3 rounds

    Triple Check some assorted variation

    Announcements – Prayers for our world and our community. Fourth of July Convergence at 0600 at No Toll

    NMS – its was a nice morning to be with the guys. You’ve got to love the cool June mornings. Be good, y’all.

  • Can’t nobody hold us down

    4 Playboys emerged from the warmth (and dryness) of the Fartsack to get lost in the West End.

    YHC didn’t pay attention when running with Gomer so we started the correct route and YHC promptly took a wrong turn, but it was all good!!!! We did our thing, ran through Raintree to Gayton and into Canterbury neighborhood and around to Pump, Pump back to Godwin and a loop around the school and a few loops around the Bus Loop. We posted 4.5 miles in the rain.

    Announcements: Region Specific non-Convergence for The Murph. Also, YHC’s oldest son Tripp (aka Moss) turns 7 today.

    NMS – YHC received a text last night from Gomer Pyle that he was going to be out of town and a Q was needed. Out of worry of posting solo YHC texted Probation for backup. Shortly after Greenbow sent a text as well. YHC was glad to know there would be a couple other homies. When YHC got to Currahee and Greenbow emerged from his car so did Roger, Roger! It was great to see both Greenbow and Roger, Roger. We talked about the affects of the Covid-19 on our jobs and society as a whole. Prayers for Roger, Roger as he makes a leap to a different career. Can’t nobody hold us down!

  • Hot Potato Mary

    A crew of 6 got together for a beatdown with no Q on the sheet, a Hot Potato ensued.

    Swirly Q –

    • COP: Exercises and stretching

    Pucker Q –

    • Non-sensical 11’s: There are 11 Trees, so Pucker said that’s why he called it that. (5) Reps of Merkins at every Tree, then (5) Squats at every Tree, then (10) Merkins at every tree, then (5) Lieutenant Day’s at every Tree

    Hitchhiker Q –

    • Four Corners running around the Tennis Courts at the end of each exercise: Merkins, LBC’s, American Hammers, Jump Squats
    • Mosey to Pull Up Bars, person one did 10 Pull Ups, while everyone did Merkins and rotate through then 5 Pull Ups while Merkins were being completed and a third set of 5 Pull Ups

    Handshake Q-

    • Triple Check – Partner 1 Bear Crawls across Blacktop to Fence and Runs back while Partner 2 does Flutters and Partner 3 does Iron Chair. We made it through 1.67 rounds before time expired

    Announcements:

    • Memorial Day Murph, be sure to check the Preblast and comment on which workout you are going to attend.

    NMS: Fun times today with some pretty cool cats.

  • The birds were so loud

    A mighty band of four posted at Heartbreak for a Hot Potato and this is what went down

    Atilla –

    • warmup lap around the Track
    • COP with the normal group of exercises and his patented “Suzanne Somers”
    • Curb Crawls: 1-6 and back down to 1
    • another lap around the track

    Handshake –

    • Pull Ups, person one completes 5 Pull ups and rotate through the group, followed by 4, then 3, 2 1
    • Touch a Tree – Partner one touches 10 Trees, Partner two completes a set of exercises. Follower by 8, 6, 4, 2.
    • Cool Down Lap around the Parking Lot

    NMS: Not much mumble chatter this morning with the exception of Atilla’s gaseous emissions. Lighthouse remarked that he participated in the virtual workout on Monday, and said the birds were so loud that it was main sound being picked up by the computer microphone.

    Happy Cinco de Mayo, enjoy some socially-distanced Beers.

  • The hottest of potatoes

    A cool 5 of Heartbreaks finest warriors set out free their mind and exercise with no Q on the sheet and this is how it went.

    COP – Atilla – going through a typical warmup, but throwing in his patented Suzanne Summers to work through his teenage fantasies

    Exercise 1 – Atilla – Curb Crawls. Ascending from 1 to 6 and then back down to 1.

    Exercise 2 – Handshake – 5 person double check. 5 men, 5 exercises, twice through for a total of 10. Person 1 runs around the loop, then person 2 Balls to the Wall, person 3 Stair Jumps, Person 4 LBC’s, Person 5 Flutter Kicks. 2 full rounds through.

    Exercise 3 – Handshake – Mosey over to the Pemberton Elementary Bus Loop. 3 people start at the bottom of the loop and Polar Bear their way up the covered bus loop area while the last 2 Bernie Sanders from the top of the loop to the bottom to keep things socially distanced. Round 1 was Polar Bear, Round 2 was Crab Walk

    NMS – Heartbreak has been fortunate to grow in numbers through the Corona pandemic, YHC has enjoyed seeing some new faces and faces that haven’t been seen in a while. YHC is glad to see Pucker in the fold and Seymore back in F3 action. Have a wonderful day, men.

  • April Fools, you got us.

    A very legal gathering of 8 socially-distanced men to see what Conspiracy was going to bring today. Quickly Swirly realized it was an April Fools prank and we were off for a WDog Hot Potato Q. Swirly took the reigns to start us of.

    Swirly Q

    • COP
    • Ampitheater work: Inclines Merkins 1-18 follow be Dips from 18-1

    Handshake (aka Elbow Bump) Q

    • Non-Contact “Around the Ampitheater” Dora. Exercise 1 (100): Partner 1 completes 25 Merkins then transitions to WWII’s while Partner runs, rinse and repeat. Exercise 2 (200): As partners complete 200 squats (Partner 1 does exercise, Partner 2 runs, rinse and repeat). Exercise 3 (300): 300 two-count Flutter Kicks as one parter runs, rinse and repeat

    Seymore Q

    • Box Jumps to exit the Ampitheater. 2 jumps per step to equal 36 total
    • Quick Burpee Shuffle in the circle
    • Long-Way mosey back to the flag (from the Circle down the field in front of the Carillion down the the road and circle back)

    Announcements: Faceplant is leading the Second Annual Shawn G Hogan Memorial Workout tomorrow at Mary. Last years was epic, so it won’t be for the faint of heart.

    NMS: It was good to meet Laughing Gas and Ether today. It was also good to have Targé (FNG) out. He is a friend of Jacque Penne. He went to Hampden Sydney and played Golf. Naturally Jacque Penne had a idea of a nickname revolving around Caddyshack, but he didn’t remember how he got his own nickname when Bodo’s tried to introduce a “scripted” nickname for him last month… Therefore if you are friends with fancy-dressed Jacque Penne you get another churched up name with Targé. Welcome Targé, we are glad to have you as part of our crew.

  • It’s time for a comeback tour

    A merry band of 6 this morning at Heartbreak, all seasoned veterans, but some coming of injuries and fart sack hiatus.

    COP – Side Straddle Hops, Don Quixote’s, Merkins, LBC’s, Inverted Scorpion Kicks, Freddie Mercuries, Burpees

    The Thang – Mosey over to the side parking lot of Pemberton Elementary School. Grab (2) coupon Bricks (Cinderblocks are no longer there). Jack Webbs, 1 Merkin on the Bricks and 4 shoulder presses. Repeat and ascending to a total of 10 Merkins and 40 shoulder presses.

    Mosey to the front parking lot of Pemberton Elementary for a confusing Triple Check. Partner 1 Runs the small loop, Partner 2 Donkey Kicks, Partner 3 lays in the Grass and Flutter Kicks. Oddly enough the Grass felt like it was made of spikes plastic and laid over a bed of Concrete.

    Mosey to the Football Field for a Mini-Michigan. (5) 100 yard dashes, (4) 80 yard dashes, (3) 60 yard dashes, (2) 40 yard dashes, (1) 20 yard dash.

    NMS – It was great to have Ronnie, Loose Goose and P-Trap back in action. Ronnie was in a car accident in late December and needed a couple months to rest and recover.

    Announcements – Prayers for P-Traps Grandmother and family. It appears his Grandmother will not make it more than the next few days. We rejoice that she is a Believer and will soon be in the arms of the Lord. We are thinking about you during this difficult time, P-Trap.

  • The hottest of potatoes

    7 of RVA’s most coolest cats attended a Q-less Hoedown and this is what transpired:

    Upchuck – kicked it off by a wrong-way mosey around the loop and moved into the COP

    Gomer Pyle – finished off the COP and moved to the Loop to Bear Crawl between arrows and 10 Merkins at each arrow for the first half, then Crabwalks with WWII’s for the second half

    Garbage Plate – Lungs across the Parking Lot a then another wrong-way run around the loop (thanks Upchuck) followed by a People’s Chair. Lastly a Crawl Bear up the ramp to the Door.

    Hitchhiker – Partner up on Recess Blacktop – first partner runs to opposite fence and back (that Blacktop is a Slipping Slide when wet) second partner completes Kimchi Twist ***new exercise brought to us by Hitchiker borrowed from his military service time*** Rinse and repeat 3 times

    Handshake – Partner Wheelbarrow from steps up to the Ramp and then to the Door, switch when needed.

    BoBerry – excellent 10 count, best. one. ever.

    Handshake – Triple Check – Partner 1 Runs and 5 pull ups, Partner 2 WWII’s, Partner 3 Donkey Kicks

    Time ended.

    Announcements:

    Convergence at The Forge at 7:00 on January 1st (Huguenot High School) brought to you by Dr. Tryhard. Coffeteria to follow at the Einstein’s Bagels at Stony Point (shopping center, not the mall).

    Gomer Pyle is looking to start a West End run on Friday’s. At this moment Deep Run Park is being thrown around, but during the winter (at least) the Gates would not be open in time. It would be a great way to bring more West Enders into the F3 fold.

    NMS – Hot Potatoes are rare at Hoedown, but they are always fun. It was nice to see Boberry come from the Brandermill/Woodlake area. Also it appears Hitchhiker is becoming a regular at Hoedown. Splinter was saddened by not having enough time for him. He said he was planning on completing 1 minute of Burpees if time had allotted.

    We finished with Coffee at Starbucks. Everyone but Splinter was in attendance, YHC thinks his feelings were still hurt even though he said something about needing to go home so his M going could exercise.

    YHC has enjoyed his time with the men of Hoedown. YHC looks forward to 2020 with you men.

  • No backblast for 9 days, did it really happen?

    0530 Handshake is all-alone in the parking lot. On a rare day that YHC didn’t have to launch early to get home early so The M could run, YHC was solo. YHC thought about giving it 2 minutes before setting off on a solo Q/Pax workout when out of the gloom two cars came screeching in, Loose Goose (the actual Q) and Lighthouse. Upon his fashionable entrance and fresh-from-the Rolodex reason for his tardiness Loose Goose asked if the Pax wanted to run the originally planned Lucky Horseshoe as The Three Amigos. YHC can’t remember what Lighthouse said, but YHC promptly replied “no”. The Loosest of Goose’s called and audible and exercises were completed and a beatdown ensued.

    The Pax was very light this day, especially for beautifully mild weather. Even one of the Quioc Middle maintenance men remarked how light a crew it was #whereweretheHeatbreakers?

    YHC apologizes for the super tardy backblast, but after Honeydo remarked about not seeing a backblast YHC realized it was never posted. A text was sent, the text was replied, but 2 days later still no backblast. So YHC is glad to provide.