Author: Ronnie

A hearty 6 showed up for the Q’s late birthday bash. After a quick run around the school we circled up for the following:

SSH (43 of them), Don Quixote, Hill Billies, LBCs and APDs.

Off to the track for a lap with 4 corners of exercises – 5 burpees, 10 merkins, 15 mountain climbers and 20 jump squats.

We went next door to the jungle gym and took turns doing 5 pull ups while the rest of the pax took turns doing 5 dips.

Off to the field of dreams to run the bases (100% speed to first, 50% to second, 75% to third and turn the jets on for the run to home). Sliding was optional – bonus points would have been awarded for “A League of Their Own” splits slide to home. No takers unfortunately.

Then over to the little gym for 3 rounds of 7 jerkins.

A cool down lap was then followed by Dora 1, 2, 3 on Heartbreak Ridge – merkins, flutter kicks and squats.

Next, run over to the railing for a F3 tunnel of love with the pax taking turns bear crawling under the rest.

Finally, back to the flag for a quick merkin ring of fire.

Numberama, nameorama and the Q took us out.

I was honored to spend my F3 birthday bash with this group. This was a great way to celebrate. Today is also my mom’s birthday who passed away in 2012. She was a great lady who loved to laugh.

Thank you gentlemen. See you in the gloom.

10 healthy gentlemen appeared for a very rusty rendition of a Ronnie Q. Here’s what went down:

Mosey to the front of the school for COP.

Side straddle hops

Don Quixote

Russian soldiers

Arm circles – reverso

Merkins

Next, mosey to the track for a quick run with some merkins and burpees mixed in.

Stop at the jerkin gym and partner up for three sets of 10 jerkins.

Move to the bleachers for a round of dips. Quick cool down at the wall with wall sits and balls to the wall, then back to the bleachers for more dips.

Mosey to the hill for Dora – 100 merkins, 200 flutterkicks, 300 squats.

Now, off to the far side of the school to smoke the poles down the bus lane, each man holds 5″ (not 6″ Honeydo).

Finally, a quick 5 minutes of Mary with SSH, American Hammers, Hello Doras (or Dollies), a merkin ring of fire and burpees until the clock runs out.

Numberama, Nameorama and Handshake took us out.

Great work today fellas.

Another big day at Heartbreak Ridge.  15 pax, including 2 FNGs, posted on a very mild January morning.  It went something like this:

Run around the school and then circle up for COP

SSH, imperial walkers (I was rusty), Don Quixotes, arm circles (reverso), helicopters, merkins, and LBCs.

Mosey to the track for 4 x 4 corners – 25 reps of flutter kicks, merkins, squats, and LBCs – 4 laps.

Then off to the back of the school for some pole smokers.  With such a big pax, we ran through it quick.

The wall looked inviting, so we did wall sits and balls to the wall.

Then back to the flag for a quick merkin ring of fire.

Numberama, nameorama and the Q took us out.

NMS

It was great seeing so many of us out there this morning.  This was my long overdue first Q since returning from surgery.  Thanks gentlemen for all your hard work.  Welcome Lumberg and DOS.

A group of 5 gentlemen arose to enjoy a crisp morning at Heartbreak Ridge.  Here’s what went down:

Mosey around the school and then circle up in front.

COP: SSH, Imperial walkers (with a redo b/c YHC is a bit rusty at Qing), Helicopters, Don Q

Mosey to the Race track for a 4 x 100: 25 each of Flutter kicks, squats, lbcs, and merkins at the four corners of the track, 4 laps.

2 sets of dips on each of the grand stands.

Mosey up to the parking lot for sprints at 50% and 80%.

Next, mosey to the side of the school and complete a burpee at each post.

Finally, a Triple check: Donkey kicks, Lt Dans, curb to curb bear crawls  after we dodge the milk truck.

COT – Atilla took us out.

Announcements: preorders are setup for Dogpile and mosey on F3 shirts.  Loose Goose volunteered to make a West End order to save on shipping.

NMS

OK, I know it’s a lame title but there was next no mumble chatter.  Tclaps to Loose Goose who was killing out there and to Gomer Pyler who is recovering from a foot injury but showed no signs of tapering.  It was a pleasure gentlemen.

Ronnie out.

A pax of 3 enjoyed the warmest day in YHC’s recent memory – 33 degrees and dry! Here’s what went down:

COP:

SSH, arm circles (reverso), imperial walkers and merkins.

Mosey to the track.  We completed a lap while YHC called out the number of burpees to perform every few feet.

Next to the concession stand where we did 4 sets of 25 LBCs, 20 dips and wall sits (plus one round of balls to the wall).

Then to the back side of the school for polesmokers down the row.  First guy does 5 with the other PAX holding 6 inches and so on.

After hitting all the poles, it was back to the track for a triple check: LBCs, derkins and running one side of the track.

Next we set off on a leisurely pace around the track with stops for LBCs (25×2), jerkins (10×2), and an attempt at infinity merkins on the bleachers (not too successful)

Then, back to the flag for numberama, nameorama, and YHC took us out (in probably the least coherent manner yet seen in F3RVA).

NMS:

YHC expected a large group would share in this wonderfully balmy weather.  Not realizing the effects of many cold days and then a little rain, the roads were fun.  YHC may or may not have played in the parking lot with his VW until common sense, and the memory that a police substation was across the street, kicked in.

Instead of a big group, he sat alone in said VW at 5:30.  After contemplating the options, he set off for a run around the track.  Within minutes, Mr. Holland and then Flipper arrived.

Great work gentlemen.  Always a pleasure.  See you in the gloom.

Ronnie.

 

A hearty PAX of 8, including a F3 brother from Charlotte, enjoyed a balmy morning at Heartbreak Ridge.  Here’s what went down:

Mosey around the school for a tour of HBR.

COP

SSH

Don Quixote – I tried my best to emulate Saab’s form.

Imperial walkers.

Arm circles

Russian soldiers

10 merkins

 

Mosey to the race track.  Complete 20 merkins at each end with 10 burpees in the middle.

Then to the bleachers for two sets of 20 dips.   Partner up for 2 sets of 10 jerkins in between the dips.

Back to the race track for another lap, this time merkins on the ends and monkey humpers in the middle.

Partner up again for Dora – 100 merkins 200 WWII (audible – make that LBCs) 300 squats.  Partner runs up HBR in between sets.

Numberama, nameorama and COT.

Announcements: there was talk of trying to organize a HDHH for the Wednesday before Thanksgiving.

Moleskin:

This was my one year anniversary with F3.  TCLAPS to Lockjaw for his slow burn EH and to the rest of the F3RVA PAX for welcoming me into this group and making me stronger, both physically and mentally.  It has been a great year and I look forward to many more.

Ronnie out.

 

A hardy group of 9 showed on a beautiful day at Heartbreak Ridge.  We were joined by our F3 brother, Tater Hole, from Granite Falls, NC, near Hickory.  When questioned about his F3 name, Tater Hole responded “it’s a place, not an event.”  With those perplexing, yet somehow enlightening words, we set off into the gloom.  Here’s what went down:

We started with a black snake run (like an Aboriginal run, except the last man in line weaves his way through the PAX on the way to the front) around the school for the COP.

20 SSH, 10 Don Quixotes, 10 big 5 small arm circles – then reverso, 20 imperial walkers, 10 merkins and 40 lbcs on your own.

Mosey to the running track for a 4×100.  25 exercises at each corner, 4 laps total.   Merkins; jump squats; WWII sit ups; and flutter kicks.

Mosey to the bleachers for 3 sets of 20 dips and 20 partner leg tosses.

Then over to the concession stand for wall sits and balls to the wall.  After the last set, sprint back to the flag.

Numberama, nameorama and COT.  Attila took us out.