Tag: Heartbreak Ridge

11 of the West Ends finest joined for this weeks iteration of Heartbreak Ridge

COP – various exercises

Mosey to the Bus Loop for some Pole work. Each man had a pole and we started with 20 Pole Smokers and then bear crawled to the next pole for 20 Squats and repeated until all Poles had been used.

Mosey to the Tennis Courts and partner up. Partner Bear Crawls/Wheelbarrow for 5 rounds for each man.

Mosey to the other side of the court for Line Touchers.

Mosey to the Pull Up Bars at PES and partner up. P1 does 5 Pull Ups and P2 does Squats x 6 rounds

Mosey to PES front lot and complete 2 of 3 rounds of a Triple Check. P1 Run the long loop P2 Flutter Kicks P3 Wall Sits

Mosey back to the school for 10 Burpees

Announcements – West End lunch are Firehouse Subs today at Innsbrook at 12:00. Shawn G Hogan Beer Mile on October 29th at 7:00 pm at Faceplants house.

Prayer Request – Prayers for the family of Lara Curry who died last weekend. The Freeman community has been impacted and there are a lot of questions/feelings those families are going through. Prayers for all those impacted. If anyone is ever in need please reach out to your brothers for help. We love each and every one of you and we are here for you.

NMS – nice cool morning with a good crowd. Its nice to see Gomer and Fudd at Heartbreak as they are attempting to recover from the aging process. Honeydo and Atilla were their usual sassy selves.

A spooky 13 posted in brisk 48 degree weather to see what YHC had in store. Fudd pulled in at 5:31 but aided by his trusty pooch Roscoe was able to sniff out the COP in the hidden courtyard.

COP: SSH, Don Qs, Imperial Walkers, Ukrainian Soldiers, Merkins, Flutterkicks, Scorpion kicks.

Mosey to back of school to blacktop. 4 Corners called: 10 Burpees, 20 Merkins, 30 WWIIs, 40 Jump Squats. PAX had so much fun 1st round why not repeato and add 5 reps at each corner. Short mosey to backetball hoops: 10 HRMs at each hoop and alternate Bear Crawl & lunge between hoops.

Triple check over on the Donkeykick wall: DK with 2 second hold on wall, Carolina Dry Docks, & run blacktop and back. Mosey down to track to bleachers: 3 rounds of 40 Benchkicks & 30 Dips. Back to flag right on time. YHC took us out.

Announcements: Beer mile on 10/29. F3 Blacksburg is launching soon according to Gomer Pyle.

NMS: Solid PAX of 13, equaling Spider Run, this morning at Heartbreak Ridge. YHC was excited to have the perfect divisible 12 at the start until Fudd rolled in as we took off. Was good to have him post anyway. Was good to have Atilla and Handshake there to throw barbs at each other for entertainment as always. Handshake, taking on a sub-site Q role, is looking for PAX to Q at Heartbreak, the only condition being they are not in the Double-respect age group.

Most PAX were in long sleeves this morning. Days of temps in the 50s or higher are soon to be behind us, time to bust those cold weather gloves and tops out, but as always keep those shorts on throughout the winter.

F3 has recently been on the front page of the NY Times! I’ve seen several back-and-forth comments on Twitter between F3 supporters and those who think of us as some kind of weirdo cult. The F3 supporters have explained why we do F3. I thought I would add my own thoughts, which I have not seen previously expressed.

We practice essential life skills. Skills you never know when you’ll need, and therefore, must be ready to carry out at any time. Suppose for example, Russian army recruiters are trying to draft you into the Russian Army. You can successfully evade them if you can execute a Jacob’s ladder. Or, you can lose them by climbing over and under railings on sidewalks. Throw in a little Karioke and you’ll be free from those pesky Ruskies. Today at Heartbreak, we practiced these essential life skills.

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

Disclaimer

Warmup: in cadence

20 SSHs

10 Shoulder slap Merkins

15 Knee-ups

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

Mosey to one side of the Railings on the sidewalk

11s with Hand Release Merkins on one side of sidewalk and WWIIs on the other side. In between each exercise, climb over one railing and then under the second railing to reach the other side.

Mosey to outdoor basketball Court

4 Corner Blimps with alternating Bear Crawl or Crab Walk in between each corner:

5 Burpees

10 Lunges

15 IWs

20 Merkins

25 Plank Jacks

30 Squats

Mosey to benches in front of Quioccasin;

10 Dips

10 Bulgarian Split Squats right leg

10 Bulgarian Split Squats left leg

3x in cadence with some Derkins thrown in between the 3^rd Dips and Bulgarians

Mosey to shovel flag for

20 Heels to Heaven in cadence

60-count 6-inch leg lift

 

No Announcements

Takeout by YHC

First Q at Heartbreak and forgot to post back blast. Sorry. But I think everybody got their money’s worth with a little bit of Chest, Legs, Arms, and Abs:

Brief warm up, followed by Burpee March from pole to pole and the length of the school (Chest), up the hill to parking lot and a team Dora of 100 2 count lunges, 200 Squats, and 300 Heel Raises (Legs). Mosey to playground for Triple Check of 5 Chin Ups, 10 Wide Grip Pull Ups, and 20 Dips (Arms). Quick jaunt to hill for 7’s of Get Ups and Merkins (Abs and Chest). Had to end with a poor man’s version of an abbreviated Ab Ripper X…20 counts of Freddy Mercuries, Mercury Freddies, Crunchy Frogs, WW II, Heals to Heaven, and American Hammers.

Brief stretching, mosey back, and a good prayer send off by Atilla.

Seven strong PAX posted to HBR on a beautiful morning. YHC was recovering from BRR miles alongside Whitesnake and Hanshake so Q was light on running. We did:

COP: Don Qs, Ukrainian soldiers, Imperial Walkers, LBCs, Merkins (no scorpion kicks to everyone’s dismay)

Mosey to covered bus loop: Grab a pole and do boxing roaches while each man at end leapfrogs until end. Head over to PES pullup station: 4 rounds of 8 pull-ups and squats. Over to PES lot for Triple check: Heels2Heaven, Carolina Dry Docks, & run lot and back.

Head over to Tennis courts: 3 rounds of Wheelbarrow to net then 10 Derkins each man. Over to benches for 3 rounds of 40 Benchkicks & 20 Jump squats. Down to Jerkin Gym. 4 rounds of 8 Jerkins. Quick stop on way back to flag for some Aussie Mtn Climbers then 2 min of mary and ROF to close out. Atilla took us out.

Announcements: Convergence 9/24 at 7:30. Sit n Sip later that day.

NMS: Lots of BRR stories being shared before we took off at 5:30. 3 of 7 pax went to BRR so less running was served up. Whitesnake is glad to be able to come to HBR now that BRR training is off for a while. This beatdown covered a good portion of the AO and several things on YHC’s favorites list. Always good to post and Q at beatdown to get your head right when you are having a tough week. Iron Sharpens Iron.

7 tough guys expecting rain missed out on the 3:00 am downpour and here is what transpired

COP under the covered bus loop- lots of stretching, Lighthouse has noticed YHC likes to stretch

Mosey to PES Bus Loop for a Triple Check – P1 Pole Smokers, P2 Flutter Kicks, P3 run the to the bottom of the Bus Loop and Bear Crawl back x 3 rounds

Dips x 20 followed by Donkey Kicks x 20 x 3 rounds

Decline HRM’s x 20 followed by 20 Squats x 2 rounds, 1 round of 30 Ben

30 Bench Kicks x 1 round

Mosey to the Pull Up Bars – Triple Check – P1 5 Pull Ups, P2 Squats x 3 rounds

Mosey back to the Quioccassin Middle School Bus Loop. Each person call out an exercise we previously completed and do a round of 10.

Mosey back to the Flag for 2 minutes of stretching to close.

Announcements – 8 year convergence on 9/24 @ 7:30 at Gridiron followed by the Sit and Sip at Gomers Uncles place. Faceplant is planning the annual Shawn G Hogan Beer Mile sometime in October

NMS – good crew today. It was good to see Tater and Pinto, it had been a while that YHC has had the opportunity to workout with them. Glad to see Lasso. Rare appearance by Hutton at Heartbreak. We missed Honeydo, but as Atilla pointed out it would have been two days in row. Always good to see Lighthouse and hear/smell Atilla.

Pick the lesser of 2 evils Handshake…YHC or Pigskin.  Back to school beat-down went as follows:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm Circles
  • Stretch
  • Merkins
  • LBC
• Beast
  • Burpees
  • Squats
  • Crab cakes
  • HRM
  • WWII sit-ups
  • Reverse crunches
• Lindsay at the bleachers with bench kicks and dips
• 3x check – APD, pickle pounders, run
• Ring of fire
• COT with YHC taking us out

Good to see the PAX today as HBR gives the middle finger to Iron PAX.  YHC is spending this week teaching the birds and the bees to his 11 year old 2.0, so a special honeymoon suite 3x check today.  Hope all the bystanders enjoyed. 

Convergence Monday at 7 am at Dogpile.

Continued prayers for everyone as families transition into a new school year and new phases of life.  God is good all of the time!

Attila

9 for Heartbreak today. I went light on the Merkins today because Kubota celebrated his 45^th birthday yesterday with 180 merkins, plus some bear crawls and Carolina dry docks. Unfortunately, no one else here today was at Hoedown yesterday. That’s life.

Disclaimer:

The following were done in cadence unless otherwise stated.

Mosey to Parking lot by benches: 20 SSHs, 10 Man-maker Merkins, 15 knee-ups, stretching exercise

Mosey to covered walkway at Quioccasin: 20 IWs, 10 Diamond Merkins, 15 American Hammers, stretching exercise

Mosey to Pemberton Parking lot: 20 Squats, 10 Stagger arm Merkins, 15 Crunchy Frogs, stretching exercise

Mosey to other end of Parking lot and watch out for the goose poop: 20 Ukrainian Soldiers, 10 Stagger arm Merkins, 15 Dollies, 15 Helicopters

Mosey to the pull-up bars behind Pemberton: 10 Pull-ups OYO, 20 Squats OYO and 30 LBCs: 3X

Mosey back to Pemberton parking lot: BLIMPS in parking lot, single count: 5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks and 30 Squats

Mosey to covered walkway at Quioccasin:

People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 15 Donkey Kix OYO

People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 15 Donkey Kix OYO

People’s Chair 15 Milkers, 10 BTTW Toe Taps, 15 Donkey Kix OYO

Mosey to the benches in front of Quioccasin: 10 Dips, 10 bulgarian split squats each leg: 3X

10 Mike Tyson in cadence

Back to the flag for Mary.

Time’s up.

Announcements: in 10 days, we will have a Convergence at Dogpile (Labor Day)

Commentary: Be safe out there. All, or perhaps virtually all of us, drive a car routinely. You have to be careful of pedestrians who aren’t paying attention. Maybe they are listening to music instead of paying attention to the traffic when they cross a road. Or maybe they even walk in the road when they shouldn’t. This is especially an issue early in the morning when it is dark and we are coming or going to a workout.

Six grizzled veterans and one FNG joined for this weeks episode of Heartbreak Ridge.

Mosey to the Gas Pumps for an extended COP/Stretching session. Lighthouse noticed YHC is aging given the amount of stretching we were doing.

Mosey to the Playground at PES and partner up. P1 complete 5 Pull Ups, P2 WWII’s for (3) rounds, P1 complete 5 Pull Ups, P2 opposite Elbow to Knee WWII’s for (3) rounds?, P1 complete 5 Pull Ups, P2 Incline Merkins for (2) Rounds

Mosey to the Blacktop for a Triple Check P1 Wall Sits, P2 Flutter Kicks), P3 Bear Crawl to far side of the Blacktop x 3 rounds.

Mini Dora – 50 HRM’s, 100 WWII’s, 150 Jump Squats

Mosey the long wall back to Pemberton and all the way down back to the main entrance to Quioccasin Middle and back to the Flag.

Five Minutes of Mary: WWI’s with touching knees, toes, back to kness x 30, American Hammers 3 Count x 30.

Announcements/Prayer requests – none today

NMS – quiet day, we were missing some regulars but the hot temperatures were definitely not missed. It was great to have a FNG today (Lasso) named affectionately after Ted Lasso. Lasso is the husband of Lighthouse’s niece. They are from outside of Kiev, Ukraine and fled because of the war. They will be staying with Lighthouse and his family for a period of time. Lasso played professional Soccer and is originally from Western Africa, Biafra which is part of Nigeria. Lasso is currently in school and wants to get into Soccer coaching. Lasso seemed like a great name for this motivating FNG.

PAX joined a the ridge for a warm up with sshs, don quixotes, a couple of other things i cant remember. Then we did durkin/murkin 11s on the benches, then ran to the field for WORKING MAN sprint/jog 10/90, sprint 20/80,30/70 up to 100. Pigskin wasnt sweating so we did 20 BJJ getups and 20 BJJ triangles, followed by half width field lunges forward and back. Then di another WORKING MAN. Pigskin sweated one drop, so we decided we needed to cool it down and did a circle of pushps, then a field length indian run, and back to the flag.

A Working Man is a Michigan for those who cant afford to UPCHUCK before going to work.