Tag: Heartbreak Ridge

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.

Whitesnake celebrated the empty nest by going to Octoberfest in Germany and upon returning, attending HBR. During his visit abroad, he did bicep curls with steins and …… Well, I’m sure he did his daily burpees.

Disclaimer

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

Warmup: in cadence

• 20 SSHs
• 20 Imperial Walkers
• 20 Squats

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 Burpees at the top

Stretch

Mosey to one side of the Railings on the sidewalk

• 11s with Hand Release Merkins on one side of sidewalk and V-Ups on the other side. In between each exercise; climb over both railings in one direction and under both railings the other direction;

Stretch

Mosey to outdoor basketball Court in back of school

4 Corner Blimps with alternating Bear Crawl or Crab Walk on two sides and mosey on the other 2 sides:

• 5 Burpees
• 10 Lunges
• 15 IWs
• 20 Merkins
• 25 Plank Jacks
• 30 Squats

Michael Phelps

Mosey to benches in front of Quioccasin;

• 10 Dips
• 10 Bulgarian Split Squats (each leg)
• 10 Derkins

2x in cadence

Mosey to shovel flag for

stretch

60-count Plank

Announcements: 2^nd Tuesday 2nd F at Firehouse Subs in Innsbrook at noon

 

“There is more hope for a fool than for someone who speaks in haste” Proverbs

Time to give Handshake a reprieve from taking the Q.  Little sleep and no legs for the Q, here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • Suzanne Somers
  • Merkins
  • LBC
  • Ode to Handshake as we visited to honeymoon suite after he had no kids in the house yesterday morning:
    • Pickle pounders
    • APDs
    • Monkey humpers
• Beast
  • Burpees
  • WWII sit-ups
  • HRM
  • Squats
  • Side crunches – each side
  • Crab cakes
• Mosey to the pull up bars – each man does 7 pull-ups 3x while the PAX does the following:
  • FM
  • Flying nuns
  • H2H
• Mosey to the bleachers for a Lindsey with derkins and bench kicks
• COT with YHC taking us out

Great work from the PAX today.  Handshake double dipped yesterday morning with the kids out of the house so a brief ode to him and his creamy, white thighs in COP. 

God is good all of the time!

Attila

7 gathered for this weeks iteration of Heartbreak Ridge. YHC with the Q for the second week in a row. Here’s what went down:

Long mosey past our normal COP spot down by the Bus Loop and then back up and around Pemberton Elementary School to the Bus Loop for COP

Bus Loop Fun. 15 Poles. Round 1 – Bear Crawl to the first pole and complete 2 HRM’s and continue on. Round 2 Crab Walk to the first pole and complete 10 WW2’s and continue on. (1) Burpee at each pole coming down the hill. Round 3 – Run two poles and then come back and do (10) Deep Squats, and continue on. (2) Burpees at each pole coming down the hill.

Mosey to the Blacktop behind the school and complete (10) 2-Count Step Ups on the Picnic Bench.

Mosey back to the Flag for 2 minutes of Mary. Freddie Mercury, LBC’s, and Flutter Kicks.

Announcements – Convergence on Saturday at The Crucible, see Slack for details. Senor Frog with his VQ on Monday, September 25th at Heartbreak Ridge.

Prayer Requests – please keep Doozy in your thoughts/prayers.

NMS – quiet morning, YHC kept the crew moving and we took advantage of a lesser used section of the A.O. Its good to have Tonka at Heartbreak. He posted 3? times last week and at least once this week so far. Great job to Lighthouse for using his Ukrainian Motivation to help get him out. Backblast title comes from Tonka posting on a 53 degree morning with Long Pants and a Sweatshirt, he will learn.

5 for Heartbreak today, YHC was the Q.

Mosey to PES Parking lot for a COP of various exercises and introducing The Polka, straight from F3 Hampton Roads

Mosey to the PES Playground, (4) sets up Pull Ups

Parking Lot fun – Bear Crawl to each Parking Spot and doing (1) HRM, 14 parking spots total. Next set of spots do 3 Squats and 5 LBC’s, 14 parking spots

Mosey to front of PES for a Quintuple Check – P1 Runs, P2 Calf Raises, P3 Step Ups, P4 Dips, P5 Flutter Kicks. Audible after the end of Round 3

Mosey to the front of QMS – 10 Derkins, 10 WWII’s x 5 rounds

Mosey to parking lot for 1.5 Minutes of Mary

Announcements – Senor Frog VQ Monday, September 25th at Hoedown. Anniversary Convergence 9/23 location? 5k Race sponsored by Freeman HS/Trinity UMC/Third Pres on Saturday, September 16th at Trinity UMC at 0800, Gomer was trying to get a F3 group to launch at 0830, see Gomer. West End lunch at noon today at Firehouse Subs Innsbrook.

Hawt Potato served up post-convergence at Heartbreak.  Here is how it went down:

• Attlia
  • COP
    • SSH
    • IW
    • DQ
    • Helicopters
    • Arm circles
    • Dead man hang
    • Suzanne Somers
    • Merkins
    • LBC
  • Lindsay with step-ups and derkins
  • 20 PLTs – 3x
• Pigskin
  • Mosey to the bus lane for his wall-based routine – 3 iterations
    • 15 reps of a wall sit exercise
    • 10 reps of a balls to the wall exercise
    • 20 donkey kicks
  • Bear crawl/crab walk/lunge about ½ the length of the bus drop off area
• Pinto
  • Mosey around the school back to the parking lot
    • Burpee march across the parking lot
    • 30 dips – 2x
  • Return to the shovel flag for a ring of fire – 10 reps
• COT with YHC taking us out

Prayers ups for Senior Frog as he gets his lungs looked at today. 

Announcement – 2^nd F lunch at Firehouse Subs in Innsbrook next Tuesday

Great work from the PAX today.  God is good all of the time!

Attila

Five Faithful HBR regulars found the humidity and heat on the last Tuesday of August. We started with 4 but Whitesnake found us quickly in the concrete COP spot. We did:

COP: SSH, Imperial Walkers, Ukrainian Soldiers, Merkins, Flutterkicks

Head over to covered area. Everyone grab a pole and do Boxing Roaches while end man does 5 Merkins then runs to next pole. Finish then back with Pole Smokers & Squats. Mosey over to PES playground for 50 for 50: 50 Pull-Ups to honor Oyster hitting Respect today. Break them up in whatever fashion you like, squats while you rested. Over to the blacktop behind QMS to the benches. 3 rounds of 40 Benchkicks & 15 Derkins. Over to DK wall for tribute to Pigskins: 4 Wall stations while 5th PAX runs blacktop and back. Wall sections were: Peoples Chair. Lalaines, Upright Merkins, & LBCs. Back to flag for 3 min of Mary then done.

Announcements: Finish Summer Tour & Labor Day convergence.

NMS: Solid PAX this morning while missing several HBR regulars. Whitesnake’s addition to 5 threw out YHC’s planned partner-work ideas. 50 Pullups are a good challenge. PAX were confused when we left the Donkey-Kick-Wall without doing any actual Donkey kicks.

The 4 chosen men of the West End for THE Handshakes Q at Heartbreak

Mosey to Tennis Courts for COP finishing with real Scorpion Kicks, inverted.

Quick round of Partner Bear Crawls (aka Wheelbarrows) across both Tennis Courts

Mosey to the Black Top for Four Corners, ass-ending. Corner 1 – Sharts, Corner 2 Sharts, Sit Ups, Corner 3 Sharts, Sit Ups, HRM’s, Corner 4 Sharts, Sit Ups, HRM’s, Jump Squats

Mosey to Bus Loop for Quadruple Check, P1 Runs the Loop, P2 HRM’s, P3 Flutter Kicks, P4 Jump Squats

Mosey back to the flag for 2 Minutes of Mary, LBC’s and Alabama Prom Dates. This is where Atilla commented he had never done so many that he was actually sore. I bet he has lots of cavities too.

Announcements – Pickleball Tourney this Saturday at Batteau at 0600, Labor Day Convergence at Dogpile at 0700

No prayer requests.

NMS – We were all surprised it was only 4 of us, but we had a good time.

Seven sweaty and swampy PAX posted to HBR, with a SOJ Summer Tourist in tow, we took off to find a dry spot to roll around on with mixed results. We did:

COP: Invisible Jump rope, Don Qs, Ukrainian soldiers, Squats, Helicopters, Merkins, Reverse Crunch, Scorpion kicks. Mosey over to PES side lot for a Triple check: Hand Release Merkins, WWIIs, & run lot and back.

Mosey over to PES playground. Partner up for 4 rounds of 8 Pull-ups and alternate Flutterkicks. Head over to QMS basketball court for HD favorite: 8 HRMs at each basketball hoop while alternating Bear Crawl and lunge between hoops. Down to, but passed the Jerkin Gym, for 3 rounds of 40 Benchkicks and 15 Dips. Sneak onto the football field for a sprint across, 10 burpees in the end zone. Back to flag and finish with 2 min of Mary & Ring of Fire.

Announcements: Pickleball tournament next weekend, Roger Roger looking for a partner still. Summer Tour wrapping up – look for some 2nd and 3rd F events coming to check those off your list.

NMS: Good to have 7 out at HBR while missing regulars Handshake, Pigskin, and Lighthouse. Nancy Lopez is flying through his STC having punched off Punisher and now HBR in last 12 hours. It was good to cover some of the HBR classics for Nancy Lopez as we gave him a tour of one of the Best AOs the West End has to offer. No need to run off campus and do Monkey Humpers in a strip mall parking lot at HBR. EF Hutton put the PAX to shame as he ran to the AO and refused YHCs offer to drive him back. The Gloom was extra thick this morning but the PAX pushed through while we covered some ground.