Tag: Heartbreak Ridge

Nine PAX found themselves on the Naughty list and were not greeted with 12 days of Rosie fun. Instead we had a good time watching Roscoe chase us around then:

COP: SSH, Don Qs, Helicopters, Imperial Walkers, Merkins, Reverse Crunches, Scorpion kicks.

Head over to tennis courts. Cross courts with stops midway of: Bear Crawls & merkins, Crab walks & Heels2Heaven, Lunge & jump squats, Side lunge & Monkey humpers. Mosey over to Heartbreak hill for main course: 5 Burpees at top, down heartbreak hill for 5 more burpees. Repeato until 45 burpees.

Mosey to outfield of baseball field for 3 rounds of 20 PLTs. Back down to Jerkin Gym for 4 rounds of 8 Jerkins. Break onto football field for a sprint with merkins and WWIIs along way. Finish up with an Offshore request of Donkey Kicks so DKs and pullups on goalpost. Back to flag and done. Atilla kindly took us out.

NMS: Good mix of PAX for YHC’s birthday Q while Rosie laid down his annual tradition of 12 days. Roscoe made things fun and YHC was happy to keep us well away from the road so he could join in the mix. BB title came from Mr. Holland who asked the eternal HBR question while we were moseying after the COP. It was good to see him back at HBR as one of the founding members of the AO. Kubota made a rare Tuesday morning post so we had to hit the Jerkin Gym for him. Thanks for all the birthday well wishes and YHC cannot express enough how much the PAX support has carried him this year. God bless this brotherhood and you all!

8 not so cold but cold PAX showed up on a 70 and sunny morning in the West End. According to the incredibly fit body builder running the track with no shirt on, this is what happened.

One lap around the parking lot circle up for COP

DQ’s, Helicopters, Deadman Hangs, Cherry Pickers, Imperial Walkers

Lets play the pick a number game. Each HIM picks a number out of a container in turn, PAX does exercise that is on a sheet that YHC has printed. Every 5 picks PAX takes a lap around the parking lot.

Mosey to the nearest corner for a quick 4 corners

10 – Ball Dippers, 20 – Smerf Jacks, 30 – Squats, 40 – Calf Raises

Circle up for a Ring Of Fire

Your choice 20 – Abs or Merkin exercises

Numbers / Names, Rodger Rodger took us out

NMS: A little trip to a foreign land this morning where the people speak with strange accents and count in weird numbers. It was good to get out and see some guys that I haven’t seen in a while.

9 of the west ends finest plus a 4 legged friend joined for this weeks Heartbreak Ridge

COP Super Mosey from the lot all the way around school/bus loop to hide from the truck that arrived at 5:31 that appeared to be Gypsy. Various exercises while YHC was trying to design today’s Q

Mosey over to the Track and get in groups of 2. First Group sets up at a 100 meter mark, second group and the 200 meter mark, third group at the 300 meter mark, and last group at the 400 meter mark. Group 1 sprints to the 100 Meter while Group 2 does Merkins/Group 3 does Squats/Group 4 does WWII’s. As the sprinters get to next group everybody rotates exercises. Atilla pointed out that we really needed 5 groups because it meant ever rotation people ended up running 200 meters. *This wasn’t absolutely terrible, but it certainly wasn’t good, hard to communicate/people to see on an open track in the dark. Do not recommend.*

Mosey to the field for a “variation” of a Beast. R1 – Burpees, R2 WWII’s, R3 HRM’s, R4 4-Count Flutters, R5 Squats, R6 – 1 of every exercise for each round.

Mosey back to the flag for 2 minutes of Abs

Announcements – An Evening with Honeydo (Christmas Carols) at Fudd’s house in Gaslight on Sunday, December 18th between 1800-2000 hours. “One Hit Wonders” workout at Dogpile on Christmas Eve, there’s a decent chance todays track work will make the list.

Prayer Requests – Pigskins recovery. We were glad he was out without today and could modify as needed. ‘lil Roger’s (Fudd’s son) friend Emily who just went through surgery. She’s a very sweet and talented 18 year-old.

NMS – the Pax was very generous as YHC did a “make shit up on the fly” exercise on the track today. I’m happy/surprised/slightly disappointed by the lack of trolling. Speaking of trolling, i’ve never seen Lighthouse burn anyone, and Fudd was on the receiving end of it today.

This is the season to be Grateful! I’m grateful I made it 70!

The other day, Bodos posted some words on Facebook about being grateful. On Slack (3^rd F channel), I saw something Bone Thugs posted on Gratitude (a poem by Edgar A Guest). Great words!

A few weeks ago, I was planning to do 70 burpees today (7 minutes of burpees, 10 burpees each minute). (Homer: Sorry about the lack of Burpees!) But about two weeks ago, I developed “sciatica”. (The doctors used some other terms.) The symptoms are pain down the length of my left leg. The source of the problem is in the vertebrae, but I have no back pain at all. I hope this will clear up in a few weeks (or sooner!). I start PT tomorrow.

Among other things, I am grateful for good health and the people of F3. Even if my health isn’t currently perfect, I have been very fortunate. I’ll be even more grateful when this goes away!

Mosey to the grassy area in front of the school.

20 Copperhead Squats in cadence	10 Man-Maker Merkins in cadence	70 count elbow plank	15 count Child’s pose: on hands & knees with top of toes on ground, rock back and rest forehead on ground 4X
20 Imperial Walkers in cadence	10 Diamond Merkins	15 count Bird Dog: on hands and knees, left arm/right leg, then right arm/left leg, 4X	15 count both knees to chest: begin on back with knees bent and feet flat on ground, 4X
20 Lunges in cadence	10 Stagger arm Merkins in cadence	15 count Glut bridge; lying on back like APD; 4X	15 count Cobra (aka Wilson’s wife): start out on flat on ground, face down, 4X
20 Side Squats in cadence	10 Stagger arm Merkins in cadence	15 Freddy Mercury	5 count Back exercise starting flat on ground, face down, arms bent at elbow: Hold each position for a 5 count, total of 11 positions: Right arm, Left arm, Right Leg, Left leg, right arm/left leg, left arm/right leg, right arm/right leg, left arm/left leg, both arms, both legs, arms and legs, 4X

 

Mosey to wall

15 People’s chair Air Press in cadence	10 BTTW Hip slaps in cadence	15 Donkey Kicks OYO
15 People’s chair milkers in cadence	10 BTTW Australian Mountain Climbers in cadence	15 Donkey Kicks OYO
15 People’s chair Muhammad Alis in cadence	10 BTTW Toe Taps in cadence	15 Donkey Kicks OYO
15 People’s chair Lalannes in cadence	10 Dirty Hookups in cadence	15 Donkey Kicks OYO

 

Mosey to benches

10 Bulgarian split squats left leg in cadence 10 Bulgarian split squats right leg in cadence

10 Derkins in cadence 10 Dips in cadence

3X

Mosey over to parking lot line parallel and closest to the road

Crab walk to next line

Lunge walk to next line

2X

Back to the flag:

70 count 6 inch leg lift

Cow/cat stretch

Time’s up!

Take out by Atilla. ¡Gracias!

I received several gifts which I will always cherish! Thanx everyone!

And thanx to everyone here today and Honeydo who would have been here except for a nasty virus. Get well soon!

Announcements

If Faceplant can get his wife to hurry up, he’ll have a new baby on my birthday! If not, the day after. Hope all goes well!

Gypsy is collecting all types of gently used shoes. He will be at Curahee Friday. He is collecting shoes thru January. See 3^rd F channel on Slack for more information.

Saturday December 10: 3:00 PM-6:00 PM, Hardywood 2^nd F

Tuesday December 13: noon to about 1:00, Innsbrook area, look for place to be announced, 2^nd F

8 of Richmond’s finest plus an out of town guest joined for this weeks version of Heatbreak

Mosey to the Wind Bunker for a COP of various exercises

Mosey to the front of PES for a Triple Check. P1 Runs the Loop, P2 LBC’s, P3 SSH’s, Round 2/3 swap SSH’s for Squats

Mosey to the side of PES for another Triple Check P1 Runs to the opposite Curb and back, P2 Wall Walkers, P3 Inverted Shoulder Taps

Mosey to the Pull Up Bars and partner up. P1 5 Pull Ups, P2 Merkins and swap for 6/7 rounds.

Mosey to the field for a large 4 corners. Start running to the far corner and do 10 Burpees then to opposite corner for 20 HRM’s, next corner 30 WWII’s, last corner 40 Jump Squats.

Mosey back to the side of PES for a last Triple Check. P1 Wall Sits, P2 Flutter Kicks, P3 Run to opposite corner and back.

Mosey back to the Parking Lot at Heartbreak to finish up.

Announcements – Thanksgiving Convergence at Mary on Thursday led by TYA at 0600. Happy Hour at Hardywood Westcreek at 1700 today.

Prayers for Pigskin getting to see the doctor quickly and get back to us soon.

NMS – We missed having Pigskin Q today but YHC made sure to add some Pigskin-type exercises to the beatdown. Thanks to Munson for joining (Seymore and Malpractices lil’ brother visiting from Pennsylvania).

Congratulations to Whitesnake on his new job! I’m sure that’s a relief to your daughter who will be getting less advice on applying for college.

Warmup:

Mosey over to the hidden front entrance to the school

20 SSHs

10 Shoulder slap Merkins

15 Knee-ups

Stretch

Mosey over to the wall

20 IWs

10 Diamond Merkins

15 Crunchy Frogs

Stretch

Mosey to parking lot at Quioccasin

10-minute Tabata with BLIMSBLIMS (Burpees, Lunges, IWs, Merkins, Squats) 45 seconds exercising, 15 seconds rest

Mosey to walls

15 People’s chair airpress

10 BTTW hip slaps in cadence

15 Donkey Kix OYO

15 People’s chair Milkers

10 BTTW Australian Mountain Climbers

15 Donkey Kix OYO

15 People’s chair LaLannes

10 BTTW toe taps

15 Donkey Kix OYO

Mosey to playground with Pull-up bars

10 Pull-ups, 10 Merkins, 20 Squats 3x

Mosey to grass in front of school

Elbow plank for 60 count

Side plank for 30 count

Other side plank for 30 count

10 Bulgarian split squats in cadence

10 Bulgarian other leg cadence

10 Dips in cadence

10 Bulgarian split squats in cadence

10 Bulgarian other leg cadence

10 Dips in cadence

10 Derkins in cadence

10 Bulgarian split squats in cadence

10 Bulgarian other leg cadence

10 Dips in cadence

Mosey to flag

20 Heels to Heaven

20 Dollies

60 count 6 inch leg lift

Numberrama

Name o Rama

Announcements:

This Friday at 7:00 PM: Tuckahoe Rucking, food collection: See Slack, 2^nd F channel for details

Tuesday a week from today at 5:00 PM: Hardywood

10 strong posted under a Blood Moon in a busy polling parking lot to see what goofy theme YHC might cook up. PAX ages ranged from 14 up to 69. We did:

COP in cellblock: SSH, Don Qs, Ukrainian Soldiers, Merkins, Hillbillies, Reverse crunches. Mosey to PES lot for:

Decide the Congress: Partner up. Each twosome do: 51 Burpees and 218 Merkins. 1st pair to finish gets to call the election results for tonight.

Once votes were cast mosey over to Pull-up bars: 4 rounds of 8 Pullups and WWIIs. Head over to DK wall for more partner work: Dora 123 of 100 Donkey Kicks, 200 Jump Squats, & 300 LBCs. Head back to flag but stop on the ramp to do a bear crawl tunnel. 2 min of Mary at end and time.

Announcements: 11/18 Ruck for Food starting at 7:00 at Hoedown. Bring your Ruck and canned goods for donations. Thanksgiving Happy Hour 11/22 at Hardywood West Creek. 2nd F West End lunch today at Firehouse Subs Innsbrook at noon.

NMS: Solid work from the 2 14 year olds posting at 5:30 on their day off from school. You’d think adding 2 teenagers into the PAX would making mumblechatter skew more immature but without Handshake here the maturity level of the PAX actually went up.

YHC and Offshore won the Congress race and Offshore decided he’s supporting they party that has a policy of mandatory fluid collections. Good to have Mr Holland posting at his old neighborhood AO. YHC swears he wasn’t trying to call all shoulder exercises to mess with you. Please be sure to vote today, you might even see Upchuck in your voting booth.

Kicking off November for my first Q at Heartbreak. The rain stayed away but a nice group of 9 did not. We moseyed to the football field and did some warmups of SSH, Rockette Hillbillies (hillbillies with a kick), Freddie Mercury’s, Mercury Freddie’s, Suzanne Somers, Helicopters & Candy Corns (shoulder workout). Then the fun started.

Hit Heartbreak Ridge with a partner. One ran up and down the hill while the other did Burpees at the bottom. Did 51 total per team. Ran back up the hill together and hit the baseball field.

Pax ran the bases while the runner at the end went to the mound to do 5 merkins then went to the front of the line. Did this until all 9 did their merkins. Repeat with the run replaced with a bear crawl–everyone loved that one. Finished with lunges and replaced the 5 merkins with burpees.

Ran back down the hill to the football field and did a quarter pounder (my favorite). 25 merkins at the 25, bernie back to goal line, 51 squats at the 51, bernie back, 75 one count mountain climbers, bernie back and then 100 SSH, bernie back. Repeato (double quarter pounder) with 25 Hand release, 51 WWIIs (groans), 75 lunges. Nixed the 100 smurf jacks for times sake.

Did a lap of a Whitesnake run. Man in the back runs to the front weaving in and out of the pax. A few elbows were thrown but no one got hurt. And somehow 45 minutes were over. Hope I got everyone’s heart rate up to kick start the day.

Great turnout despite the weather warnings the night before. Thanks for letting me host.

Eight posted this AM for what we thought would be a Pig Skin Q. Called an audible and yours truly threw together the following (keeping a few Pig Skin specials).

Little warm up stretching (touch your toes, if you can) before a mosey to track for a reverse medley race where one group Polar Bears around the track until the other group (running the opposite way) catches them. Repeat but swap Polar Bears for Leg Lunges.

Mosey to center of field for Abs with a 25 count of: Crunchy Frogs, WW IIs, Heals to Heaven, Reverse Crunches, Side Crunches, Freddy Mercury, and Mercury Freddy. Mosey to playground for Arms with 8 rounds of: 1 person does 10 Pull Ups while Pax is doing Dips or Incline Merkins.

Mosey to Heartbreak Ridge for 5 jogs up with a Merkin at the top. Increase Merkin count every round. In honor of PigSkin we went to the wall for 3 rounds of Balls to the Wall and Milkers. Mosey around the track to end with a Ring of Fire and more stretching (touch your toes, if you can).

Brisk morning with 8 warriors ready to hit the ground running YHC 2^nd VQ, as Handshake put it, argued if Hot Potatoes counted, no conclusion. Clock struck 5:30 and heres what went to down:

Mosey to the front of school for COP:

• SSH
• Touch your toes, center, left, and right
• Cherry Pickers
• Reach for the Stars
• Helicopters
• Arm Circles small/big and reverso
• APDs
• WWII (on your on in cadence)
• Scorpion Kicks
• Merkins

The Thang:

Mosey to the bus loop grab a pole and hold 6 inches while we rotate to the end, timer did 5 pole smokers and ran to the next available pole and so on.

Mosey to the basketball court back of school, watch your step for the raise concrete pad, nice recovery from Pigskins trip, its like he practiced for it and kept going. Split into 2 groups with 3 sets of exercises: 19 Squats, 86 LBCs and 36 Merkins in honor of YHC Birthday yesterday. The exercises were the timer and other group ran to far end of the court and back.

Mosey to the larger court area for a Dora. Exercises where 100 Merkins, 200 Donkey Kicks and/or Squats and 300 LBCs. Timer ran to the far end of the court and back.

Time for who can last the longest with a Balls to the Walls and Australian Mountain climbers, Pigskin won. Wrapped up with a people’s chair arm stretch to the sky and ankles, knees, and shoulder taps in cadence.

Mosey to the large parking lot at side of school, line up on parking space lunge every 2 spaces and complete 2 squats and slowesy on the return with 10 merkins every 2 spaces.

BTTF: circle up for a Mary of APDs, Flutter Kicks and WWII (truly on your on this time) to wrap up.

Thanks for the opportunity to lead this morning. YHC didn’t have much of a plan today and ended up with lots of Merkins completed and everyone knocked it out of the park, just getting everyone prepared for any upcoming Merkin challenges. Really enjoyed leading and YHC will make more of an effort to sign up on Q sheet more frequently. Appreciated the mumble chatter mixed in with all the counting. Look forward to leading again soon. Attila took us out.

Announcements:

Beer Mile and Clydesdale shirt Pre-Order – See Slack