Tag: Heartbreak Ridge

A wintry day that felt like Christmas without the snow greeted 8 noble warriors on the eve of Christmas.  Here is it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • Suzanne Somers
  • Merkins
  • LBC
• Move to Heartbreak Hill for an uncopyrighted 12 days of Christmas, with cumulative exercises mixed in the 12 hill runs:
  • 144 HRM
  • 121 WWII sit-ups
  • 100 FK
  • 81 reverse crunches
  • 64 monkey humpers
  • 49 CDD
  • 36 H2H
  • 25 burpees
  • 16 2x shoulder taps
  • 9 2x crab cakes
  • 4 crunchy frogs
  • 1 12 second deep squat and hold
• Mosey to the jerkin gym for 12 jerkin reps
• Mosey back to the flag for COT with YHC taking us out

Nothing original here.  No one has copyrighted anything with the Christmas season Q.  Just a simple way to prepare for all of the celebrating that lies ahead.  Gomer’s watch claims he was having a heart attack.  If it called anyone, they did not care as no assistance came to HBR.  Mumble-chatter questioned whether the M was using that to summons her boy toy for some holiday joy or if it was simply an opportunity to double-check the whereabouts of his life insurance policy. 

Happy Birthday to our brother Chum Bucket!

Prayers up to those dealing with sickness and death during this holiday season.  God is good all of the time!  Merry Christmas to all!

Attila

Twas the week before Christmas, and we in our shacks

Seven F3 faithful were determined, not to fart sack

Their workout clothes, were laid out with care

In the hopes it would be enough, for the chill in the air

The children were nestled, all snug in their beds

While visions of Merkins, danced in our heads.

Mom in her kerchief, and I in my cap

And me on the throne, for my pre-workout crap.

At Heartbreak Ridge, there arose such a clatter

I got out of my car, to see what was the matter

When what to my wondering eyes should appear

Seven F3 cars, but no White Deer

Lighthouse Frog and Atilla, are here to debate

Is Die Hard a Christmas Movie, but Whitesnake is late

Offshore Mr. Rogers and Pigskin can’t wait

We begin with a run, going out straight

Next a disclaimer, the warmup and railing

The carbon monoxide did not leave us failing

Over to the porch, and up against the walls

We put gravity to work, on our pair of balls

Prisoner getups were added, to the Jacob’s ladder

Then to the parking lot, but now we are sadder

We ran out of time, to finish the Dora

Maybe next time, we’ll do some mora

A run by the street, passing the fire station

To give us a chance, to admire the Christmas decorations

There’s be more fun this week, with the celebration of Festivus

It will be on Thursday, at Circus Maximus.

But I heard Whitesnake exclaim as he drove out of sight

“There’ll be coffee for all, May your kettlebell, feel light”

The workout went something like this.

Mosey forward, Karioke left, Mosey backwards, Karioke right back to start

Disclaimer

Warmup: in cadence

• 20 SSHs
• 20 Imperial Walkers
• 10 Don Quixote

Mosey to railings behind Quioccasin for 11s; Over the railings in one direction and under in the other direction)

• Toy Soldiers on grassy side (Elbow Plank with left/right toe taps)
• Star jumps on the gravel side
• Stretch

Mosey to the wall at Quioccasin

• 15 People’s chair airpress
• 10 BTTW Hand Slaps in cadence
• 10 Mike Tysons OYO
• 15 People’s chair Milkers
• 10 BTTW Australian Mountain Climbers
• 15 Donkey Kix OYO
• 15 People’s chair Muhammad Ali
• 10 BTTW toe taps
• 15 Donkey Kix OYO

Mosey to hill between Quioccasin and Pemberton

• Jacob’s ladder with 5 Prisoner Getups at bottom each time: up the hill 7 times with 1, 2, 3, etc. to 7 Burpees at the top
• Stretch

Mosey to wall across the parking lot at Pemberton for a Dora with

• 100 Merkins
• 200 Crunchy Frogs
• 300 SSHs

Except we ran out of time before anyone finished the Crunchy Frogs

Mosey to flag passing by the Fire Station and its decorations.

• 15 Heels to Heaven in cadence
• 15 APDs in cadence
• 60-count 6-inch leg lift

No announcements

Closeout

The gospel lesson this week included the verse from Matthew 17:20: “Truly I tell you, if you have faith as small as a mustard seed, you can say to this mountain, ‘Move from here to there,’ and it will move. Nothing will be impossible for you”.

Mr. Rogers commented that having faith is like many things in life; it’s either a ‘yes’ or a ‘no’. Just like you can’t be a little pregnant, you either have faith or you don’t. A little faith is often all you need.

A frigid morning greeted a group of noble and faithful warriors.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • Suzanne Somers
  • Merkins
  • LBC
• Mosey to the picnic tables for a Lindsay with dips and monkey humpers
• Mosey to the bus loop for an ode to Pigskin – 4 cycles of the following
  • Wall sit exercise – 15 reps
  • Pole smokers – 20 reps
  • Mike Tysons – 10 reps
• Mosey to the black top for a 3x check – run, HRM, one-legged side crunches
• Mosey to HB Hill for a de-escalator starting with 10 squats at the top – 8 total runs and 52 squats
• Mosey back to the flat for COT with YHC taking us out

Congrats to Senior Frog on his engagement while in South America.  Prayers up for that brave future M.  She is either an angel from heaven or certifiably nuts.  The PAX did confirm that both parties were not high when signing up for this bold commitment.  Honeydo’s tomato worshiping ways appear to manifest in a different set of behaviors compared to Senior Frog.  Will the site Q ever rejoin the PAX in lieu of “exercising” from the warmth of his bed?

Cold weather sucks, especially when it is sudden and instant.  Grateful for a faithful PAX. 

Prayers up for Fudd, Roger Roger and Fireman Ed.

God is good all of the time!

Attila

8 hombres gathered for this weeks Heartbreak Ridge. With guys on the IR we modified to meet the need.

We got in groups of two and stayed with our partner the entire time. Each group had a Microblock and the run was the block couldn’t be set on the ground the entire workout. Various exercises were completed.

Announcements – Heist/Hermes are going to The Bridge on November 30th, leaving from Wawa at Westchester at 0615. Upchuck is going to The Bridge on December 14th. Thanksgiving workout at Mary Mumford this Thursday at 0700 hours.

Prayer Requests – Gypsy, Roger Rogers M, Fudd’s sister, Fireman Ed.

NMS – Glad to take the lead today and mix things up. No running for crew today. Extra prayer requests for Atilla injured toe.

In honor of Mike Tyson, we did his eponymous exercise today. I’m sure he appreciates it.

We also avoided an opportunity to do BTTW exercises, despite requests from both the Pax and the Wall. Next time.

Mosey

• forward,
• Karioke left,
• Mosey backwards,
• Karioke right back to start

Disclaimer

Warmup: in cadence

• 20 SSHs
• 20 Imperial Walkers
• 10 Susan Sommers Right
• 10 Susan Sommers Left
• Stretch

Mosey to Heartbreak Hill

Jacob’s ladder with

• 5 dollies at bottom each time: up the Heartbreak hill 7 times
• With 1, 2, 3, etc. to 7 Mike Tysons at the top
• Stretch

Mosey to football field goal line.

• 11s with Mike Tyson at goal line
• Modified double count V-Ups at the 20-yard line. Somebody had a clever name for these but I forgot. You do a V-up except you clap both hands beneath the left knee. Repeat except clap below the right knee.
• Stretch

Mosey to outdoor basketball Court in back of school for 4 Corner Blimps with alternating Bear Crawl or Crab Walk on both short sides and mosey on the long 2 sides:

• 5 Burpees
• 10 Lunges each leg
• 15 IWs
• 20 Mike Tyson
• 25 Plank Jacks
• 30 Squats
• Michael Phelps

Mosey to benches in front of Quioccasin; 2x in cadence

• 10 Dips
• 10 Bulgarian Split Squats right leg
• 10 Incline Merkins
• 10 Bulgarian Split Squats left leg

Mosey to shovel flag and times up!

Announcements:

Whitesnake is sporting a new haircut.

Chili Cookoff: Handshake is the designated North of the River contestant.

Thought for the day:

Jeremiah 31: “This is the covenant I will make with the people of Israel after that time,” declares the Lord. “I will put my law in their minds and write it on their hearts. I will be their God, and they will be my people. No longer will they teach their neighbor, or say to one another, ‘Know the Lord,’ because they will all know me, from the least of them to the greatest,” declares the Lord. “For I will forgive their wickedness and will remember their sins no more.

Prayers for Fireman Ed, Roger Roger’s M, Fudd’s sister, Gypsy

Nine of us met at Heartbreak Ridge this morning. Three even had a nice pre-run (impressive), one of whom (Supply Chain) joined us from Illinois.

Warm up: Normal stuff, but 10 fast Burpees were needed…just because.

Legs: A Triple-Check-Dora-Something or Other was poorly communicated by the Q…but the Pax got the point with 3 rounds of Lunges, Squats, and Runs

Arms: Triple Check of 30 Dips, 20 Carolina Dry Docks, and 10 Pull Ups

Abs: Lots of Pole Smokers

Cardio: Enjoyed running the hill 7 times with equal amount of Merkins at the top

Finished with some stretching and Abs: 20 WW IIs, 20 Heals, 20 WWIs, and 20 LBCs, and 20 2 count American Hammers

Today is an important day in our democratic country.  In the land of F3, there is no democracy; just Q dictatorship.  Here is how the Election Day HBR beat-down went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • Merkins
  • LBC
• 47s – run the length of the football field with 4 stops of 12, 12. 12. 11 reps (8 total trips for the maximum number of years a president can be in office)
  • 47 HRM
  • 47 WWII sit-ups
  • 47 MH
  • 47 CDD
  • 47 side crunches – each side
  • 47 Ltd Dan’s
  • 47 2x crab cakes
  • 47 H2H
• Mosey to the jerkin gym for 47 jerkins and 47 PLTs
• Mosey back to the football field to claim victory in the electoral college – 3 90 yard sprints (270 total)
• COT with YHC taking us out

Great work from the PAX today.  This workout was endorsed by Senior Frog after no one had to suffer the indignity of sharting themselves today.  Grateful a new streak has started on the western end of Henrico.

Prayers up for Fudd, Gipsy and Fireman Ed.  More prayers for our nation on this day.

God is good all of the time!

Attila

This is a work of fiction. Any resemblance to actual persons, living or dead, or actual events is purely coincidental

Scene: Secret meeting of the wives and girlfriends

Mrs. Handshake: Welcome to everyone.  I am excited to learn more about you and today’s workout.

Mrs. Whitesnake: I wonder if Whitesnake had a good workout with Asswhipe and Bloodysnot?

Ms. Hutton: Don’t forget Dipshit and Atomicwedgie. 

Mrs. Lighthouse: Ha!  I also don’t think they know what a merkin is.

Mrs. Offshore: I am just hoping they continue to keep their bromance to themselves.

Ms. Bumble/Horneydo: Nice to meet you all. What are you talking about. And by the way, I’m exhausted after all those Fs.  So is Horneydo, that’s why he missed.

Mrs. Whitesnake: I heard they had eight people. Is that as big as it gets?

Mr. Attila: That’s what she said.

Mrs. Whitesnake: Yes, I did.  How do I know if it is big?

Senorita Frog: Ask Handshake’s Mom.

Handshake’s Mom: No comment.

Mrs. Handshake: He likes calling himself a Clydesdale but that’s far from the truth.

Mrs. Offshore: Let’s focus on what they claim they did this morning.

Mrs. Whitesnake: I am sure they started with some warmup of jumping jacks and situps but with dumb names so they think they are cool.

Mrs. Pigskin: The only thing I ever hear at home is how my husband kicks all your guy’s butts.

(everyone else nods their heads)

Mrs. Whitesnake: Speaking of Pigskin, there is a football field there.  My guess is they ran up and down the field doing some sort of exercise.

Mrs. Lighthouse: I did hear a complaint about a double quarter pounder?  Could that be an exercise or just the E Coli?

Ms. Bumble: Did someone say something about being pounded?

Mrs. Handshake: Ask your mom.

Ms. Bumble: huh?

Ms. Hutton: At some point, I think there will be a hill and burpees involved.  But only after Crustyshorts and Shart finish getting pounded.

Mrs. Shart: What?

Mrs. Handshake: I am guessing this is when Handshake starts complaining loudly.

Mrs. Offshore:  Probably but its hard when you are sore

Mrs. Attila: That’s what she said

Scene.

Prayers for Faceplant’s wife, Fireman Ed, Fudd’s sister and all their families and the medical staffs involved.

Thanks for joining me during my birthday week.

Without a few regulars, the beat went on at Heartbreak this morning.  Here is how it went down?

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • Merkins
  • LBC
  • APD

• Mosey to the football field for laps of luxury – 10 burpees at the each side of the 50, run down the field for an arm exercise in the end zone, traverse across the field as directed in some sort of crawl or lunge and an ab exercise on other side of the field
  • Round 1 – 20 burpees, 30 HRM, 50 yard bear crawl (2x) and 60 WWII sit-ups
  • Round 2 – 20 burpees, 30 CDD, 50 yard crab walk (2x) and 30 side crunches, each side
• Mosey to the jerkin gym to 3x of 8 jerkins
• Mosey to Heartbreak Hill for a 3x check
  • Hill run
  • APD
  • H2H
• Mosey around the track and back to the parking lot for some Mary
  • One legged crunches, each side
  • Flutter kicks
  • Reverse crunches
• COT with YHC taking us out

Great work from the PAX today.  Many of the usuals missed this beatdown that left YHC’s hands cold and wet as the PAX traversed the end zones on our hands.  Laps of luxury always provide a beatdown that is regrettable. 

Prayers up for Fireman Ed and Fudd.

God is good all of the time!

Attila