Author: Loose Goose

9 stalwarts gathered at Heartbreak Ridge for an “it’s finally fall” morning to find out what the Q had in store. More or less, this is how it went down:

THANG:

Mosey to a warmup lap around the track, then near the snack shack for a warmup COP:
– Invisible Jump Rope
– LBCs
– Russian Soldiers
– Cohen Kickbacks
– Slow count merkins

Mosey to the bottom of Heartbreak Proper. Do one leg balance while Q explains how we will use the hill and complete PT exercises concurrently:
– Sprint up the hill
– At the top of each of the 8 hill sprints, do x20 of each of the following exercises at the top – side leg lifts R & L, backward leg lifts R & L, forward leg lifts R & L, cross-leg side leg lifts R & L

Mosey to the Exit of the parking lot for Curb Crawls (bear crawl both ways then 1,3,5,7,9,11 incline merkins, with 2,4,6,8,10 decline merkins

Mosey to benches & bars on the far side of the field.
– 20 bench kicks
– 3 sets of 8 jerkins (with partner)
– 20 bench kicks
– 2x sets of other PT exercises
– 20 bench kicks

Mosey back to the start for 5 mins of Mary
– Freddie Mercuries
– Inverted plank (clinch!)
– Rosalitas
– APDs – slow
– LBCs?

MOLESKIN:
– Thanks for the opportunity to get back out and lead. It’s an honor and a privilege, as always. YHC is glad to be back in the Q rotation
– Good to see Hank Hill back out so quickly after getting his F3 name. Hope to have you back next week!
– The PT exercises were mixed in to help the Q get his daily dose of leg/knee stabilizing exercises, and YHC was glad to hear the comments that they are not quite as easy as they sound.
– YHC has a pretty good guess on who was not properly clinching during the Inverted Plank, but will not put it in writing… The Internet never forgets so you can thank me later.

See you all next week!
-Goose

2 second-timers, 1 summer tour participant, and 4 regulars tackled the dawn at Heartbreak Ridge this morning.

THANG

Mosey to front grassy area

Disclaimer. COP: Invisible jump rope x20, Russian Soldiers x15, Russian Kickbacks x15, IW x15 Freddie Mercury x15, CDD x15

Mosey to the bus loop on other side of the school

Curb crawls – bear crawl to other side, do 1 decline merkin. Bear crawl back, do 1 merkins. All the way up to 11.

Indian Run around the perimeter of the AO counter-clockwise all the way to the Jerkin Gym

With partners, do 3 sets of 10 Jerkins

Mosey to other side of track.

Triple check – dips on hill bleachers with feet also up on the next bleacher down, back plank, run to other end of parking lot & back

Mosey to the wall of the school

Legs:
– 90 seconds of lunges
– 90 seconds of wall sits
– 90 seconds plank
– 40 donkey kicks
– 60 seconds of Lieutenant Dans

Mosey back to SF

Stretching COP: quads, hammys, butterfly, IT band/hip flexor

COT

Announcement – Hump Day Happy Hour at Hardywood West Creek location tomorrow. See pre-blast, this is a send off for Flashdance and Fudd (though Fudd will not be there.

NMS
– Good to see our newbies back out, way to get back at it again, Le Tigre (not Tea Gray, as in Earl Grey Tea) and Ponch. Look forward to seeing you continue to post
– A generally quiet pax this morning… except for groans about the Curb Crawls, led by Attila. This “Bob Vila of Qs” takes that mostly (?) as a compliment. YHC is already sore from curb crawls, lunges, and wall sits in particular. Sore is good.
– A bit of a surprise to not see Vinny present and sporting his team’s colors. If he’d asked YHC to give up the Q it probably wouldn’t have happened. YHC is happy for Caps fans, though prefers to not participate in the celebration of a rival’s championship. Perhaps one of NoToll, DaVille, or Spider Run is calling next week.
– The title is a genius quote ascribed to the great Bob Vila

4 hungry warriors came to conquer the morning at HR. SF planted and here’s the short version of how it went…

Mosey to small parking lot in front of school. COP: Invisible Jump Rope, Merkins, IW, DQ, Freddie Ms

Mosey to hill on east side of school for “fun on the hill”
– up the hill, 5 Lieutenant Dans, down the hill 5 LDs
– up the hill, 6 Lieutenant Dans, down the hill 6 LDs
– up the hill, 6 Lieutenant Dans, down the hill 6 LDs

Mosey to tennis basketball courts
– run forward to the wall, merkins, run back
– side shuffle R, WWII situps
– side shuffle L, CDD
– run backward, ???
– karaoke R, ???
– karaoke L, ???

Intermittently plank, one-legged balance toe touch each side, bridge/back plank between rounds

Mosey to Heartbreak Hill, repeato “fun on the hill” with modification of doing LDs only at the top, 5 iterations

Mosey to the SF
COP – each PAX choose a core exercise, finish with ring of fire

NMS
– Upon returning to the start, the PAX found note left on shovel flag by “556” – presumably a school bus with writing abilities. Glad to hear we’re encouraging someone. Maybe we should EH said school bus?
– Today was planned to be something completely different, but maybe next week with more PAX. Apparently plenty showed up at Lab Rat’s Ultimate party in DaVille

On this beautiful, lucky mid-May morning, 8 determined die-hards gathered at the Ridge. Here’s what went down:

Mosey to front of parking lot for a warmup COP: Invisible Jump Rope, Russian Kickbacks, Don Quixote, Carolina Dry Docks

Mosey to south end of track near the road. Intro the Lucky Horseshoe. Set the timer for 33 min, and PAX complete as much of the following as possible during that time:
Do a lap of the track and do 20 of the marked exercises on laminated card corresponding to that lap number.
Lap 1 – Merkins
Lap 2 – Merkins, Storm Squats (to clear up any ongoing confusion, each storm squat rep = [1st leg -> squat -> 2nd leg -> squat])
Lap 3 – Merkins, Storm Squats, Scorpion Dry Docks
Lap 4 – Merkins, Storm Squats, Scorpion Dry Docks, WWII Situps
Lap 5 – Merkins, Storm Squats, Scorpion Dry Docks, WWII Situps, In-place Lunges (to clear up any ongoing confusion, 20 each leg)
Lap 6 – Storm Squats, Scorpion Dry Docks, WWII Situps, In-place Lunges
Lap 7 – Scorpion Dry Docks, WWII Situps, In-place Lunges
Lap 8 – WWII Situps, In-place Lunges
Lap 9 – In-place Lunges
Lap 10 – Victory Lap, no exercises at the end

Mosey to shovel flag for Ring of Fire

COT

MOLESKIN:
Well done this morning, gentlemen! Kudos to Phonics and Offshore for both completing the Victory Lap! You both crushed it and it was great to see.

Thanks Phonics for making the trek to Heartbreak, we hope to see you again.

10 (seemed like 11) veteran F3RVA pax came to tackle the morning the right way at Heartbreak Ridge. SF planted and precisely at 0530 the pax took off for the adventure. Here’s the recap:

THE THANG

Mosey a lap around the parking lot to the front side near the street

Warmup COP
SSH x20 IC
Russian Kickbacks x20 IC
Russian Soldiers x20 IC
DQ x10 IC very slowly, stretch at every motion
(Some other exercise) x12 IC

Mosey to the track for beginning of arms day. Break into two groups; first group head to pullup bars, second group head to jerkin gym
– @ Jerkin gym: 10 Jerkins, then 20 bench dips. Run on the track to the pullup bars
– @ Pullup bars: 10 Pullups, then 20 merkins. Run on the track to the Jerkin gym
– Repeato until each station completed 2x

Mosey to the near side of the school

Triple Check: Wall sits, Plank, Run to other side of parking lot & Back

Mosey to the exit lane from the parking lot

Curb crawls (as prescribed in F3Nation.com Exercises) – Bear crawl to other side, do 1 Derkin. Bear crawl back, do 2 Derkins, etc. all the way up to 13. Audible to Incline Merkins after 6. Modification options: bear crawl –> lunge walk, Incline Merkins –> Merkins on knees.

With arms on fire, mosey to track. Each Pax do 2 laps, and head back to shovel flag

COP
Ring of Fire: all pax plank while one at a time each does 10 Merkins
APD slow x20 IC
Heels to Heaven x20 IC

MS

As always, it was a pleasure to lead this morning. After Gumbo’s leg-smoker day at Dogpile on Sat, YHC’s lower extremities were still sore and groaning for the focus to be on arms today. Even more was planned, but those plans will just inform the next time.

YHC had some trouble counting the PAX, and thought right up until the final COP that we had 11. Probably would have made more sense to split into groups of 4 and 6 for Jerkin/Pullup sequence… expecting maximum mental sharpness is not necessarily a requirement to better yourself with fellow PAX in the gloom, so no apologies offered here.

The first words Offshore said to YHC today were, “I need to sweat today.” Surely intended to be awkward… and it was indeed. Good luck collecting all of your body fluids for the cyborg study or whatever it is, Offshore. Shortly before or after that interaction (again mental sharpness not necessary here), Attila & HoneyDo’s commentary on YHC’s trunk search for gloves that didn’t stink yielded today’s BB title

Good to see the warm weather Pax out today, hope to see everyone back!

ANNOUNCEMENTS

5/19 7:00am Puppy Pile (2.0-friendly at Dogpile)

Friday 5/11 – Weekly West End pax lunch at Chipotle on Broad Street BETWEEN GASKINS AND COX ROAD

5/16 – Hump Day Happy Hour at Independence Golf Club. Speed Golf may or may not be on the agenda.

7 of Richmond’s best beat the fartsack this morning, hoping to not watch the puddles gather rain… Shovel flag planted around 0523, laminated LH card located, and the PAX took off at precisely 0530 to tackle the gloom.

THE THANG
Mosey to north end of track near snack pavilion, disclaimer, COP:
– Russian Soldiers x20 IC
– Russian Kickbacks x15 IC
– Helicopters x15 IC
– IW x15 IC

Mosey to south end of track near the road. Intro the Lucky Horseshoe. Set the timer for 33 min, and PAX complete as much of the following as possible during that time:
Do a lap of the track and do 20 of the marked exercises on laminated card corresponding to that lap number.
Lap 1 – Merkins
Lap 2 – Merkins, Storm Squats (to clear up any ongoing confusion, each storm squat rep = [1st leg -> squat -> 2nd leg -> squat])
Lap 3 – Merkins, Storm Squats, Scorpion Dry Docks
Lap 4 – Merkins, Storm Squats, Scorpion Dry Docks, WWII Situps
Lap 5 – Merkins, Storm Squats, Scorpion Dry Docks, WWII Situps, In-place Lunges (to clear up any ongoing confusion, 20 each leg)
Lap 6 – Storm Squats, Scorpion Dry Docks, WWII Situps, In-place Lunges
Lap 7 – Scorpion Dry Docks, WWII Situps, In-place Lunges
Lap 8 – WWII Situps, In-place Lunges
Lap 9 – In-place Lunges
Lap 10 – Victory Lap, no exercises at the end

Mosey to shovel flag for COP/Mary:
Plank
Back plank
Freddie Mercury slow IC x20
Superman

MOLESKIN
Kudos to Offshore, who came within about 20s of completing the full menu. Way to kill it! That’s almost 2 full laps of improvement from March – incredible.

YHC was slightly surprised to see head nods from all after asking the PAX if they want to do this again in May. This workout is easy to have a love/hate relationship with – the laps get longer… and then they get shorter and you think you just might be able to squeeze another in if you push a little harder. YHC likes doing this regularly, but thought the PAX might say – “You don’t like my point of view, you think that I’m insane… Its not sane… It’s not sane.”

Capture of laps completed as baseline for future LH iterations (please correct if wrong, the iPhone voice memo didn’t work): HoneyDo 8 + part run, Mr. Holland 8 + part run, Seymour 8 + part run, Offshore 9+ most of run, Vinny 7 + part of run, Attila 7 + part of run, Loose Goose 7 + most run, 13 IP lunges short of 8.

ANNOUNCEMENTS
F3 RVA shirts (2 designs) available for order between now and 4/30. Lab Rat is closing an order today to combine shipping, so reach out to him ASAP if you’d like to add to it. See https://backblasts.f3rva.org/2018/04/16/dogpile-and-mosey-on-shirts-now-available-for-pre-order/ for details

WEST END weekly lunch starts back up next Friday 5/4. Location: TBD (HoneyDo?), time: high noon.

3 trusted stalwarts came out to conquer this morning. The rain beat us to the start line but didn’t keep us from our goal.

THE THANG
Mosey to the southeast corner of the parking lot to get legs warmed up.

Disclaimer. Warmup COP (all in cadence):
-16 jump shots
-20 IW
-16 DQ
-20 LBCs
-16 CDD

Mosey to the south The Lucky Horseshoe – Challenge extended to the PAX to do full motion/good form exercises. Do a lap of the track and do 20 of the marked exercises on laminated card corresponding to that lap number. Complete everything you can in 33 minutes.
Lap 1 – Merkins
Lap 2 – Merkins, Storm Squats (to clear up any ongoing confusion, each storm squat rep = [1st leg -> squat -> 2nd leg -> squat])
Lap 3 – Merkins, Storm Squats, Scorpion Dry Docks
Lap 4 – Merkins, Storm Squats, Scorpion Dry Docks, WWII Situps
Lap 5 – Merkins, Storm Squats, Scorpion Dry Docks, WWII Situps, In-place Lunges (to clear up any ongoing confusion, 20 each leg)
Lap 6 – Storm Squats, Scorpion Dry Docks, WWII Situps, In-place Lunges
Lap 7 – Scorpion Dry Docks, WWII Situps, In-place Lunges
Lap 8 – WWII Situps, In-place Lunges
Lap 9 – In-place Lunges
Lap 10 – Victory Lap

Mosey back to the parking lot, 16 Freddie Mercuries IC + 20 APDs IC

COT – Loose Goose uttered a short prayer of thanks for brothers to do this with and to our great God for giving us life.

MOLESKIN
Kudos to Attila and Offshore for posting this morning in the pleasant cold rain. YHC was appreciative of the text from Attila this morning at 5:08am that said “Will be there to support Q but this is stupid” and confirmed the Q would not be working alone this morning.

Not much mumblechatter this morning, likely indicative of the hard work and hard rain.

At the risk (certainty?) of sounding like a broken record, the Lucky Horseshoe is YHC’s favorite way to gauge on a regular basis the progress of the hard work we do in getting out of the fartsack, posting, and pushing ourselves to improve.

And of course… the repetitive 16 reps/20 reps were in honor of the first ever 16 seed to lose in the 2nd round of the NCAA tournament and the 20 point spread of UMBC’s win in the first round. All in jest, my UVA brothers, that Hoos squad was a legit championship contender who had a horrible game, and was much better than my Hokies will ever have.

5 of the West End (and F3 RVA’s) finest gathered in the gloom today to better themselves. Here’s what went down:

THE THANG:
Mosey to the grassy area in front of the school

Warmup COP (all in cadence) – Invisible Jump Rope x25, IW x20ish, DQ slowly x 10, Merkins x10, Freddie Mercury x20

Mosey to the bottom of the hill between football & baseball fields.

Partner hills/Lieutenant Dans – One partner runs up the hill while other does LDs at the bottom. Switch and repeat 3x each, plank-o-rama, then do 3x each again, and plank-o-rama again.

Mosey to the forbidden field before the rain makes it soggy again.

The Beast – Merkins, Flutter Kicks, Burpees, Box Cutters, Squats x3 stops/Squat jumps x3 stops, Pickle Pounders

Mosey back to shovel flag for quick COP/Mary (all IC) – LBCs x20, Attila/Offshore Prom date x20, American Hammers x20

MOLESKIN:
As always, it was my pleasure to lead this excellent group of men. I’ve enjoyed getting to know each of you better in the year(ish?) that we’ve been working out together on Tuesdays at Heartbreak Ridge. It’s also a great AO, lots to do.

Knowing we hadn’t had rain in awhile, YHC was dead set on spending some time on that nice football field that we so rarely use. It was just as nice as imagined. So nice, in fact, that the Q thought it must have sprinklers… the piston noise coming from the bus in the lot nearby sounded an awful lot like a sprinkler sputtering as it started and came very close to a Q audible to have the Pax exit a frosty wet field. Of course this fits with the several-years-old (correct) narrative that this particular RVA Pax member avoids cold/wet weather combinations for the most part.

Looking forward to a Seymour Q next week. Have a superb day and week gentlemen.

Loose Goose out.