Tag: Heartbreak Ridge

11 would-be winter warriors beat the sun to witness the frozen landscape of heart break this morning. A humbling experience of Faith, Fitness and Fellowship at its best. We were reminded of how blessed each and every one of us are to have the physical and mental fortitude to brave the elements together. 

I’m glad I had my winter shorts on! 

1/4 mile mosey around the ice track for a frozen COP at the 50. 

Dead Man hang

Don Quixote

Ukrainian Soldiers

Copper Head Squats

Merkins

LBC’s

Scissor Kicks

Mosey to the pull up bars for a 3 round Merkin/wall crawl with 15 pull ups each.

*Pig Skin lost his grip on the Icy bar and went down, but was back up in a flash.

I want to be like that guy when I grow up!

Mosey to the front of school to picnic tables for a triple check.

20 Dips, 20 Merkins, 10/10 on each leg squats.

Mosey to right side of school for another triple check.

Head, Knees and toes.

WW2

Timer to run to end of over hang walkway.

Mosey entire length of walkway in a bear crawl.

Mosey back with walking squats. 

Final Mosey back to the parking lot with a quick admiring appreciation of the fire house Christmas lights. 

Final circle of Merkin for the remaining few minutes until time was called. 

No Prayer Requests at this time. 

Pig Skins announcement was to invite us all to Fire House Subs for lunch. 

The Hand Shake did us the honor of closing in a very inspiring prayer. 

Eight eager PAX, including our downrange visitor from Naperville, came out to see whether the Q was going to be Honeydo or Hornydo. Maybe a little bit of both:

COP: SSH, Don Qs, Imperial Walkers, Helicopters, Flutterkicks, introduce Supply Chain to Scorpion Kicks

Mosey over to PES lot for: Dora 123: 100 Merkins, 200 Squats, 300 LBCs. Over to Tennis Courts for HD favorite: Wheelbarrows and Derkins, 3 rounds each man. Down to Heartbreak Hill to introduce our visitor to the namesake but first: 4 Rounds of 8 Jerkins on the Jerkin Gym. Few rounds up and down Heartbreak hill then onto field: Partner up – 1 PAX runs field and back, other starts bear crawl, then flapjack until get to other end. Finish up with some benchkicks then 2 min of Mary at the flag. YHC took us out.

NMS: Great to have Supply Chain out to visit RVA’s best Tuesday AO. PAX covered a good amount of the AO. We tried to make him feel welcome by having a car alarm go off for 10 minutes so he would be reminded of normal Chicago area sounds. No gunfire to make him truly feel at home however. HBR is always best when Atilla and Handshake are there to spar with each other, they are the new Toga & Fudd pairing. Jerkin Gym bars were icy with a ample standing water underneath so PAX had to hold on extra carefully.

Gracias a todos por celebrar mi último día a los 70 años. Upchuck gave up his Duolingo lesson to attend today so I had to provide a little español for him. Honeydo got his passport renewed in time to make it north of the river. Mr. Rogers left his dog at home. Atilla was stylishly dressed in all black. Handshake looked like a sausage in his tight shirt. Piglet made his second 5:30 AM workout. Too many others to mention except in the list below, but ¡Gracias!

Mosey to loading dock in front of school for Disclaimer and Warmup: All in cadence

• 20 SSHs
• 20 IWs
• 10 Don Quixote
• 20 Squats
• 10 Each side: Suzanne Sommers

Mosey to Pemberton Parking lot for 11s

• Burpees & V-Ups
• Plank for the 6

Mosey to pull-up bars behind School

• 10 Pull-ups, 20 Merkins, 30 Ukrainian Hammers: 2X

Mosey to Pemberton wall

• Stretch
• 10 Burpees OYO

Mosey to wall at Quioccasin for

• 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 to benches in front of Quiocassin, all of the following in cadence, 3X

• 10 Bulgarian Split Squats (right leg)
• 10 Bulgarian Split Squats (left leg)
• 10 Derkins
• 10 Dips
• Stretch

Mosey to flag

• 6 Burpees OYO
• 71 count 6 inch leg lift

¡Terminado!

No Announcements

Take out by YHC

“Life doesn’t allow us to go back and fix what we have done wrong in the past, but it does allow us to live each day better than out last.”

Eight warriors emerged from the gloom to see what Gomer was cooking after over 2 weeks away.

Thang: 5x burpee start. Bernie run through parking lot. 5x burpee so that Offshore could catch up. Mosey through Henrico Fires holiday light display. 5x burpee to wait for traffic. 5x burpee because why not. 5x again to discourage any further insurrection musing.

Welcome, disclaimer, COP all IC: 10x SSH, 10x DQ, 10x IW, 15x arm circles + 15x reverso, 10x merkin, 20x shoulder taps, 10x SHAZZAM!, 10x WW2, 10x WW1, 10x LBC, 10x one leg out LBC + 10x reverso, 10x both legs at 6 inches, 10x American Hammer, 10x Hello Dolly, 10x Rosalita, 10x HTH, 10x FK, 10x APD, 10x Tuscaloosa Trailer Park Twister, 10x asphalt angels, 10x Freddy Mercury. 20 min elapsed. Gitty up!

Quad check in groups of 4, merkins, flutters, jumpsquats, timer runs the short loop. Yes quad check means 4 times. Yes this ate up most of the time.

Mosey to bus loop poles for a pole smoker

Mosey BTTF, ring of fire.

Atilla took us out. Prayers for healing and safe travels.

NMS – Offshore exhibiting excellent form is a sight to see. Great to be back with the crew after a few weeks of solid travel and limited time for anything non work.
Have a great TDay holiday!

Gitty up!

9 men joined the Handshake (not Atilla) workout at Heartbreak today and this is what happened:

Mosey from the Parking Lot at Quiocassin over to the back lot at Pemberton (PES) for a COP

Mosey to the side Parking Lot at PES for a Triple Check. P1 Runs the entire lot, P2 Squats, P3 does Hand Release Merkins

Mosey to the Bus Loop at PES. Exercise 1 – Bear Crawl and (1) Merkin at each Pol. Exercise 2, run back to the bottom of the Bus Loop and back to Pole 1 and do 10 LBC’s, then back to the bottom of the Bus Loop and back to Pole 2 for another 10 LBC’s and repeat all the way down to Pole 1.

Mosey over the Jungle Gym and PES and do (5) Pull up and and then (5) of the called exercises x 5 rounds.

Mosey back over to the front of Quiocassin for another Triple Check. P1 touches 5 trees, P2 does Incline Merkins, P3 does step ups. 2 Rounds complete then back to the flag.

Announcements – 2nd F Lunch at Firehouse today, unfortunately given the time of this backblast its now news and not an announcement (insert eyeroll), 3rd F at Dunkin on Lauderdale tonight at 7:00. Thanksgiving Convergence at Mary on Thanksgiving morning at either 6:00 or 7:00, TBD, see Slack.

Prayer Requests – none

NMS – light day on Mumble Chatter, it was brisk and we were constantly on the move. Until next time…

Ten noble warriors casted a ballot for starting the day off right, embracing the gloom.  Here is how this election was won:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • Jazzercize
  • Suzanne Somers
  • Merkins
  • LBC
• Lindsay at the picnic tables with derkins and step-ups
• Partner-up – wheelbarrow across the parking lot and back with 25 PLTs at the end; rinse and repeat
• Mosey to the pull-up bars – each man does 8 pull-ups while the PAX does FM; rinse and repeat with 8 pull-ups and APDs
• Mosey to the football field for a 3x check – HRM, WWII sit-ups and a run
• Mosey to the hill for an arch loader with 20 reverse crunches at the top
  • Bear crawl up the hill
  • Crab walk up the hill
  • Bernie up the hill (because Bernie is a neanderthal with his political leanings)
  • Cheetah up the hill
• Mosey to the parking lot for some Mary
  • 20 side crunches each side
  • LBCs
• COT with YHC taking us out

Great work from the PAX today.  Welcome to Cappuccino, who I believe is F3 Tallahassee.  Great to welcome our guest.  Solid work from the PAX.  Arms are now of ample strength to go cast ballots. 

God is good all of the time!

Attila

Ten men showed up for some tricks and got no real treats except me. According to the guy running laps around the parking lot, we did the the following:

Ran to the end of the lot and then did a right reverse turn to the center of the football field for warmups: treats of 20 SSH, 20 Ukrainian Hammers, 20 Don Q, 20 Bird Dogs, 25 Candy Corns.

Stayed in the area for a round of shuttle runs/suicides with 10 Merkins at each stop with a final run of the full 100 with 12 Merkins at the end (52 treats in total)

Hit the hill neighborhood hoping for full size candy bars and partnered up for safety. One partner ran to the top and then ran the bases on the baseball field and returned while the other did squats. 3X. No treats, just extra running.

Split up the group at the bases. Home plate with a 5 burpee timer, 1st base Flutters, 2nd base WW2, 3rd base Hammers. Trick was that 2nd base was on the far field. More extra running and it made for longer ab exercises.

Now searching for fun sized candy, we found the blacktop and did a fun sized (2 times) partner exercise with one doing balls to wall toe taps while the other ran to the end and back.

Moseyed to the sidewalk behind the schools and ended up finding ten people in bear costumes crawling while the bear in the back did 5 burpees and ran to the front. Chaos.

Ended up back to the start for 5 minutes of reverse crunch bars, little baby ruth crunches, 50 candy corns and 10 sour burpees.

All rejoiced except Handshake, who expected me in costume and candy. He got a full refund.

11 Westenders expecting a Gomer Q were met with a half-dozen SOJ pirates hijacking the Q for a Ghost Flag takeover. On the way to the AO we realized YHC was the only clown car occupant that had experienced the AO, the only AO in RVA and maybe the U.S. with it’s own diesel pump. With the offer of a brief tour the others decided I would heat up the potato for the others. The woman walking the track saw some of the following:

Warm up in the parking lot with the old standbys, nothing special here. Mosey to the bus loop for a singular BLIMP – 5 burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks. Mosey to the wall, which Honeydo properly pointed out is the donkey kick wall for a Triple Check – Donkey Kicks, Wall Sits, Run across the pavement.

Pass the spud to OC – Basketball court 20s – 5 of each exercise alternating sides of the court – Burpees, merkins, monkey humpers, WWII, and werkins.

Give the tater to Chaplain – he decided we had stayed dry long enough so we found some wet, freshly cut grass at the bottom of the namesake hill – 11s – Jump Squats at the top, HRMs at the bottom. Once on that hill is solid – 10x is punishing. Well done Chap.

Reallocate the tuber to Don Draper – mosey to the end of the track for some plank – pull ups. PAX planks while 2 go do 5 pull ups. Rotate through all with plank variations. Back to the shovel flags.

NMM

What a great morning to be out in the gloom. The air was cool this morning but the SOJ crew came in hot with 3 of us in jorts (overalls if you’re OC). Not only did we look hot but the jorts hold in a surprising amount of heat. And while I can’t speak for the others, my M was beyond thrilled to see me walk into the house in jorts this morning.

Great West End crew out today that were certainly there to support Gomer, sorry to disappoint, but it was fun to see everyone and introduce some SOJ guys to the Heartbreak crew. There was a DK/Atilla reunion after so many mornings at Circus, a second post for Rainman, and even an extra explanation of an exercise for Fudd. I am sure Handshake, Honeydo, and crew are plotting their next takeover already.

Announcements –

SOJ lunch Friday 10/27 @ Rusty Taco at Westchester

Ruck for Food – Nov. 11 6am at TwinTeam, +/- 10 miles Copying the Tuckahoe effort of a couple years ago but better – there may or may not be a clown, juggler, and petting zoo. See OC, Boberry, or Doublemint for details.

Six strong veterans of HBR were surprised when the Q took off in a new direction for the COP. Here is what we did:

COP on football field: SSH, Don Qs, Hillbillies, Ukrainian Walkers, Merkins, LBCs. Stop to do some Suzanne Summers in honor of her passing. Over to Jerkin Gym. 3 Rounds of 8 Jerkins. Up HB hill and back down 3 times with 10 Heels 2 Heaven. Back over to Jerkin Gym for 3 rounds of 7 Jerkins. Over to bleachers for HD favorite: Benchkicks. 4 rounds starting at 30 Benchkicks, increase by 10 each time. 10 Derkins in between. Another 3 rounds of Jerkins, 6 this time.

Mosey up to DK wall for Triple check: Balls2Wall, Flutterkicks, & run blacktop & back. Finish with alternate bear crawl and lunge on basketball court. 10 Squats each hoop. Back to flag, 2 min of Mary then out.

NMS: It’s been a while since we varied the COP from our normal spot. Pigskin said he’d never had a COP down at bottom of the field. Always good to shake things up. Our normal Mumblechatter machine is on the IR but plenty of fun with this small but strong PAX. YHC almost forgot Atilla’s favorite Suzanne Summers in the COP. Days like today remind YHC how great an AO Heartbreak Ridge is. Surprised SOJ did not forge the James and take this AO over.

Annoucements: 2nd F ShovelFlag date coming soon. If you do not have a ShovelFlag now is the time to make one.

9 Men joined us this crisp morning at Heart Break Ridge.

1- Burpee then a short mosey to a circled warm up with an out standing F3 mission statement from Mr. Rogers.

Dead Man Hanging stretch 

Don Quixote 

Russian Soldiers

Side Straddle Hops 

Hand release merkins

Baby crunches 

APD’s 

Mosey to right front corner of the school. 

Lined everyone up on the wall.

10 Head, shoulder, knees and toes

10 balls to the wall with toe taps

1 burpee

X3

22 Poles of escalating merkins.

Mosey to back of school for an evolution of, run back, 4 corners.

10 merkins

10 WW2

10 Squat

10 Side Straddle Hops

Mosey to back left hand corner of school railings for some bear & railing crawls. 

X3

Short mosey to bench seating for 6 minutes of 10 Dips, 10 Merkins 

Rinse and Repeat. Time Called 6:15 Done. Short Mosey back to starting point for announcements and a morning prayer.