Tag: Heartbreak Ridge

Time to mark the start of another year of life with a theme Q.  Here is how it went down at HBR today:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • Suzanne Somers
  • Merkins
  • LBC
• Mosey to the football field – 49 run with 7 exercises/7 preps and run back to goal line, rinse and repeat 7x
  • 49 burpees
  • 49 HRM
  • 49 WWII sit-ups
  • 49 side lunges – each side
  • 49 crab cakes
  • 49 squats
• Mosey to Heartbreak Hill for 7 runs up the hill with 7 CDD at the top (49 total)
• PLTs – one set of 25 and on set of 24 (49 total)
• Mosey around the track and back to the parking lot for DMH
• COT with YHC taking us out

This is one of those it looks easier on paper than reality.  More cardio than it appears at first sight.  T-claps to the PAX for finally figuring out the theme.  Thanks for humoring YHC. There was a lot of mumblechatter to start, but boy did that fall off of a cliff after a bit.

Lunch today at Firehouse Subs in Innsbrooke.

God is good all of the time!

Attila

10 HBR regulars, 1 FNG, and 1 Downranger joined for these weeks Heartbreak Ridge

Long-Mosey around the front of the school and back around to the back blacktop. Meanwhile Whitesnake is running over to Pemberton. Luckily Gomer is loud enough to signal Whitesnake. COP with various exercises to include the Pencil Roll and Inverted Scorpion Kicks.

Mosey over to the wall for a Triple Check. P1 Wall Sits with Overhead Presses, P2 does LBC’s, P3 runs to the Poles on the far side and Zig Zags through them from right to left, Complete round. Round 2 same exercises but Zig Zag left to right. Round 3 same exercises to run to the center and 1/2 the group turns left/turns right and Zig Zags and then reverse to the other side.

Form up in a line for a Pencil Roll Train. 3 count exercise to 5. Dizziness complete.

Partner up for a Handshake Partner Triple Check. 10 Boxing Dying Cockroaches each partner, 10 Boo-yeah Merkins, 10 Partner Boo-yeah WWII’s, 3 rounds. Last round finish with 20 Boo-Yeah WWII’s.

Mosey to the rails down by the Field House. Hands and Feet on the rails up to the top and then Bear Crawl back down. 1 round.

Mosey to Lil’ Blue and grab 6 Micro Blocks. Block for every other man. M1 does and exercise with the block while M2 does a different exercise, pass the block to the left. Do this for a few rounds.

Partner up with the Block. Partner WWII’s with the block handing off each rep. Complete 30 each while switching sides in the middle to work the opposite side of the Abs.

Recover and get back to back with your partner rotating and handing off the block. 1 minute until the timer.

Announcements – 2nd F Lunch at Firehouse Subs in Innsbrook next week at 11:30/12:00? on 5/14. May Convergence at Tredegar. 10 year anniversary coming up in the Fall, September 27th weekend?

NMS – Great to have Mayhem (F3 Hampton Roads) with us today. YHC met Mayhem at the Oceanfront workout last year. Mayhem also saw Florence last week when Florence was on vacation. Cujo (FNG) who is in RVA for work and lives in Upstate Maine. Cujois a friend/colleague of Mayhems. Unfortunately there currently isn’t a F3 Chapter where Cujo lives, but maybe there is an opportunity now to start one?

A terrific ten PAX found ideal conditions in the gloom at HBR. We did:

COP on upper field: Imperial Walkers, Don Qs, Ukrainian Soldiers, Helicopters, Merkins, Reverse Crunch, Scorpion kicks (no SSH somehow)

Partner up for Dora 123: 100 HRMs, 200 Mtn Climbers, 300 SSH while partner runs length of field. Over to blacktop for alternating HRMs and Heels2Heaven between hoops. Method of travel alternating of bear crawl & lunges. Head down to Jerkin Gym. 4 rounds of 7 Jerkins.

Over to benches for rounds of 50 Benchkicks & 25 Squats. Attempted audible after 3 rounds of Handshake whining profusely but Pinto demanded we finish the 4th set so we did. Mosey back to flag for 2 min of Mary & Atilla took us out.

Announcements: GTE events this weekend: Friday night meetup/dinner, Saturday morning beatdown(s) then Saturday night GTE event.

NMS: Solid core group of HBR regulars made for a great group to lead this AM. YHC can’t remember the last time the upper field was dry so we had to spend some time up there. Pleasure as always to lead out there.

7 regulars and Slim Jim from F3 Shenandoah joined up on a nice cool morning and according to the guy putting down cones, we did the following:

Moseyed to the front lot and warmed up with SSH, Ukrainian Soldiers, IW, DQ, LBCs, Reverse Scorpions and Merkins.

Moseyed to the Pemberton Elementary School bus loop, partnered up and on ran the loop while the other did HRM, then Flutters then Jump Squats.

Moseyed to the back playground loop. New partner and BLIMPS–partner runs a lap while other does exercises: Bicycles, Lunges, Incline Merkins, Merkins, Plank Jacks, SSH.

Back to Quioccasin and find a pole at the bus loop. 15 pole smokers, 15 donkey kicks, repeato.

To the front of the school and the benches. Forgot our picnic lunch so instead did Dips, Bulgarian split squats & Decline merkins. Rotated through twice and then moseyed to the Flag.

A little time for some Mary. Did WW2s, Flutters and Reverse Crunches.

Great to have Slim Jim join us. https://www.f3shenandoah.com/ doing some great things and worth the look if you are the Winchester area.

Thanks for letting me leave. No Hills and No Burpees, until next time…

Immanuel Kant was a German philosopher and one of the central Enlightenment thinkers. Born in Königsberg, Kant’s comprehensive and systematic works in epistemology, metaphysics, ethics, and aesthetics have made him one of the most influential and controversial figures in modern Western philosophy, being called the “father of modern ethics”, “father of modern aesthetics” and, by bringing together rationalism and empiricism, the “father of modern philosophy”. (source: Wikepedia)

I remember him from college mostly because of the high respect he got in the Philosophy department, although I never really studied him.

Below are a couple of terms you may not be familiar with.

• Epistemology: the theory of knowledge, especially with regard to its methods, validity, and scope. Epistemology is the investigation of what distinguishes justified belief from opinion. (definition from Google)
• Metaphysics: the branch of philosophy that deals with the first principles of things, including abstract concepts such as being, knowing, substance, cause, identity, time, and space. (definition from Google)

I think of Metaphysics as answering the question “what is reality?”

The quote I give below is something I have seen recently. I liked it! It’s good food for thought.

Mosey around parking lot

• Run forward
• Karioke left
• Run backwards
• Karioke right

Disclaimer

Warm-up

• 20 SSHs in cadence
• 10 Don Quixote in cadence
• 10 Susan Sommers in cadence (each side)
• 20 Imperial Walkers in cadence
• Plank: Right hand/right foot stretch & vice-versa

Mosey to track close to parking lot for 11s

• Hammers at the top
• Pole smokers at the bottom

Mosey to benches for Lindsays: 30/10, 25/15, 20/20, 15/25, 10/30

• Dips
• Bench kicks

Mosey to far side of Quioccasin Wall for BBTW routine

• 15 People’s chair airpress in cadence
• 10 BTTW hip slaps in cadence
• 15 Donkey Kix OYO
• 15 People’s chair Milkers in cadence
• 10 BTTW Australian Mountain Climbers
• 15 Donkey Kix OYO
• 15 People’s chair Muhammad Ali in cadence
• 10 BTTW toe taps in cadence
• 15 Donkey Kix OYO

Mosey area behind Pemberton: 2X

• 10 Pullups
• 20 Merkins
• 30 Squats

Mosey back to Quioccasin Wall

• 15 People’s chair Lalannes in cadence
• 10 Dirty Hookups in cadence
• 15 Donkey Kix OYO

Mosey to benches in front of Quioccasin for Dips, Bulgarian Split squats and Step-ups

• 10 single count Bulgarian Split Squats and Dips
• 9 single count Bulgarian Split Squats and Dips
• 8 single count Bulgarian Split Squats and Dips
• etc.

Mosey to the flag for

• 60 count 6-inch leg lift

Announcements:

None

Take-out by YHC:

“From such crooked wood as that which man is made of, nothing straight can be fashioned.”

Immanuel Kant

13 warriors of the gloom came for a rare BBQ (Bacon Bits Q).  The pollen was strong and the decision was made that there would be no rolling in the grass, blacktop work was on the menu, no smoked meats today.

Mosey to back of school for COP:

Arm circles to the side and overhead – forward and reverse
Merkins
LBCs
WWIIs
Heels to heaven
Don Quixote
Cherry pickers
Touch your toes
Stretch to the sky
Scorpion kicks


Quad check – break off into groups of 4, 1 group of 5. Timer was the runner from the wall to the pole while others did the following:
Round 1 – Wall sits, Merkins of your choice, Side straddle hops
Round 2 – Balls to the wall, LBCs, Squats
Round 3 – Wall sits Mike Tyson, Lunges, Heels to heaven
Round 4 – Balls to the wall, WWIIs, Carolina Dry docks


Mosey to the corner for 4 corners round 1 – 5 reps and round 2 – 10 reps of the following:
Squats, Side straddle hops, Merkins, Reverse crunches

Mosey to the main Parking lot for some line work, everyone lines up perpendicular to the parking spaces, and lunge across the lot skipping every other spot and stopping to complete an exercise. Round 1 merkins, start with one and increase by 1 until the last round was 10, round 2 repeats with squats, round 3 LBCs start with 5 and increase by 5 for each space skip, I believe we got to 35 and that was time. Slowsy to the flag.

Appreciated the opportunity to lead and the encouragement from Handshake to take the Q. The thing I enjoy most about F3 is the people I have met and the support, stability, and accountability it brings to my life, and all it took was a little encouragement. Remember to reach out to folks or just a simple hi when passing by. If anything, it could brighten a day or remind them to get back out of the gloom.

Spring break could not hold 9 noble warriors back from a wet and early morning at Heartbreak Ridge.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • Jazzercize
  • Merkins
  • LBC
  • APD
• Mosey to the black top behind the school for a one-man Dora (each man on his own with 5 sets of the following exercises)
  • 100 HRM
  • 200 deep squats
  • 300 LBC
• Mosey to the parking lot for a 3x check
  • Run
  • Dips
  • Wall sit
• COT with YHC taking us out

Great work from the PAX today.  Grateful for their patience with the Q who had no dinner and 3 hours of sleep to fuel his workout.  Glad for the accountability of knowing they would be there and YHC needed to show up.  The HRMs are always a ball buster.

God is good all of the time!

Attila

A Dirty Dozen descended upon the HBR parking lot awaiting YHC to take us to the normal COP spot. According to the Shadowboxer on the track we instead did:

COP at end of the track: Invisible Jump rope, Imperial Walkers, Don Qs, Ukrainian Solders, Merkins, LBCs, Scorpion kicks. Head over to school exit for Curb Crawls. Up to 5 Merkins and back down.

Mosey to the benches after a thwarted attempt to get on to the field. Triple check consisting of: Benchkicks, Squats, run to Heartbreak hill, up & back. Mosey over to Jerkin Gym: 4 rounds of 7 Jerkins. Head up to the top field for 2nd installment of Touch-a-Pole. 3 rounds.

Mosey back to main lot & partner up. Wheelbarrow across entire lot. Head back to flag for 2 min of Mary. Prayers for Bocelli’s Mom (and family) and for Handshake’s cousin. YHC took us out.

NMS: While the world struggles with borders and conflict in the middle east, F3RVA deals with their own border definitions. The only certainty, amongst all this chaos, is Heartbreak Ridge sits in the center of the Westhoe region, straddling the line of Tuckahoe and West End, and always draws a good mix of PAX from all over the area. The only other given is it isn’t a beatdown at HBR if you leave with dry shoes.

Good to have Bocelli in from Greensboro and Mr Holland back out at HBR for the morning. Touch-a-pole was such a success last week that YHC brought it back out. Hopefully Atilla burned those shorts he had on after soiling himself in the COP.

A merry band of 13 gathered for part Deux of Handshakes Q’s at Heartbreak.

Long mosey to the upper fields around around to the far left corner for a COP

Partner Up for a Touch-a-Pole. 14 poles from what YHC counted (not including those that were excluded) P1 completes and exercise while Partner 2 touches 2 Poles, repeat x 6

PLT’s

Mosey to the top of Heartbreak, Bear Crawl down

Mosey to the Rusty Cage, partner up, 3 rounds of 6 Jerkins

Mosey to the Benches for Bench Kicks and Derkins – R1 30 Bench Kicks, 20 Derkins, R2 20 Bench Kicks, 15 Derkins, R3 10 Bench Kicks, 10 Derkins, R4 5 Bench Kics, 5 HR-Derkins

Mosey to find the field was locked so we did a long mosey back to the Flag

1 minute of Mary

Prayer Request – Prayers for Homer’s family with the passing of his mother. Prayers for safe travels to Homer when he comes home.

Announcements – Grow Ruck

NMS – quiet morning, cooler weather again. YHC had checked the Q sheet yesterday afternoon and there was no Q so YHC grabbed it. Who will sign up to Q next week?

A merry band of 13 gathered for this weeks Heartbreak Ridge and this is what transpired….

Mosey to the from of Quioccasin Middle for various exercises to include Pencil Rolls, Scorpion Kicks and Inverted Scorpion Kicks.

Long Mosey over the big field behind PES and start with Four Corners: C1 – 10 Burpees, C2- 20 WWII’s, C3 – 30 Jump Squats, C4 – 40 SSH’s

Mosey over to the playground and partner(s) up for a Triple Check, P1 Runs the Track, P2 various exercise, P3 various exercise. The exercises shifted between WWII’s, Flutter Kicks, Squats, LBC’s, HRM’s, etc

Mosey over to the Jungle Gym and partner up, P1 does 5 Pull Ups and switch while the opposite partner switches between Merkins, Dips, WWII’s.

Mosey to the front of PES and Bear Crawl to the arrows in the lot and switch to backwards Crab Walk.

Mosey to the lot at PES and do 20 Derkins and 30 WWII’s.

Mosey back to the from of QMS and do 30 Dips.

Atilla takes us back to the Flag at great speed.

1 minute of Mary with Flutters and Inverted Scorpion Kicks.

Announcements – WestHoe Second F Lunch today at 12:00 at Firehouse Subs in Innsbrook. Grow Ruck Coming in May.

Prayer Requests – Gypsy’s dad went into the Hospital yesterday and they’ve done a bunch of tests but they don’t know what’s wrong. Whitesnakes FIL is moving to another facility, the move itself won’t be hard but it will be confusing for him given his condition.

NMS – Backblast Title comes from YHC asking the Pax which they preferred Scorpion Kicks versus Inverted Scorpion Kicks and the answers weren’t what YHC was expecting… Otherwise it was a good morning and hopefully a good workout was had by all.