Tag: Heartbreak Ridge

Three PAX came out to Heartbreak Ridge to see who would be the fist to bite it on the ice. Instead we stayed safe and had some fun:

COP in loading dock area, perfect for only 3: Don Qs, Imperial Walkers, Russian Soldiers, Merkins, Flutterkicks. Mosey over to bus loading covered area.

3 rounds of Donkey kicks & Merkins. Run length of school then more exercises on other side. Mix of Mtn Climbers, boxing roaches, B2W, Peoples chair, & other fan favorites. Finished with a bear crawl length with stop for merkins every pole. Back to COP with a safe mosey for some Derkins and Step ups. Then back to the flag.

Announcements: It’s cold and time for a nap.

NMS: HBR is not only a great AO 52 weeks of the year but it is a solid option in bad weather. Bus loading area is covered and plenty long. YHC guessed that we did more mileage than Spider Run this morning. Aye!

Glad to have Pigskin and Handshake make it out. Roads were decent but parking lot of QMS was 100% ice. Handshake was hoping for some sledding on the namesake hill but getting over there would have been difficult.

Five faithful came out to HBR wondering was Pigskin not on the Q? He’s still being safe so we took off at 5:30 with a Hot Potato.

COP (Honeydo): SSH, Don Qs, Imperial Walkers, Merkins, Freddy Mercurys (no Scorpion kicks since Handshake wasn’t there)

Over to tables next to COP: 3 sets of Box Jumps and Derkins. Over to covered side for 3 rounds of Donkey Kicks & Jump Squats.

Over to PES back playground: 4 rounds of Pullups and WWIIS. Pass Q to Lighthouse:

3 rounds of run lap on track & Flutterkicks. Mosey over to Heartbreak Hill. Bear Crawl up, 10 WWIIs, & down. Then Crab Walk up, HRMs, next Bernie up then 10 Burpees. Q over to Fudd:

Down to concession stand: 1 min B2W, 1 min Peoples Chair, some plank. Over to bleachers for jumps and hops over then 2 min of Mary. Gomer took us out.

NMS: Fun PAX this morning with some regulars out but some vets from other AOs in their place. Bacon Bits was grinding after being sick last week. Gomer keeps up well for a guy who can’t run.

Prayer Requests: Gomer Pyle’s family with in-law Aunt passing. Also prayers for Upchucks family with MIL passing.

Annoucements: HDHH tonight at Hardywood. Bring a pair of shoes get a beer on Vagabond!

While the rest of the RVA F3 PAX was celebrating the 12 days of Christmas with Rosie, a smaller PAX assembled for some ground and pound at a more geographically friendly AO.  Here is how it went down:

• COP
  • SSH
  • Russian soldiers
  • DQ
  • Helicopters
  • Arm circles
  • Merkins
  • LBC
  • APD
• One man DORA – each man completes are reps, dividing the reps into 5 units with a run across the football field in between
  • 100 HRM
  • 200 2x flutter kicks
  • 300 LBC
• Jack Webb
• 5 Bernie Sanders up the small hit
• Mary
  • Reverse crunches
  • American hammers
  • Ring of fire
• COT with YHC taking us out

Great work from the PAX.  Plenty of announcement with happy hours and convergences.  Check Slack. 

God is good all of the time!

Attila

Dispatch, patrol four fife tree. eight middle aged males driving personal conveyance gathering vicinity Quioccasin Middle. At least one friendly.

Report follows:

10x burpee

Short mosey to COP IC – 10x SSH, 20x Flutter, 20x Freddie Mercury, 20x Hello Dolly, 20x Rosalita, 10x Don Q, 10x helicopter, 15x Arm Circles, 10x slow merkins, 10x asphalt angels, 10x Australian AA, 10x shoulder tap, Plank. 12 min in.

Short mosey to balancing exercises and comic relief -some number of drunk driver tests, RDL no weight, RDL three tap. Star taps, 30 OYO ski hops, 20 OYO line hops. That looks too easy.

Bear Crawl and 1 merkin per parking space. Lunge and 5 squats per parking space. Solid effort

Triplish check, Chicken Peckers, Donkey Kick, run width of parking lot

Ring of fire, Flutter Kick.

10 burpees.

Handshake took us out

NMS – great to be back out. The friendly Henrico’s finest offered to move, but YHC told them we would work around em. Maybe we will get one of those guys out for F3 someday.

Today featured some of the PT balancing exercises occupying YHC for the last four months. These are great for all the small muscles in the legs that dont get worked. PT sucks, but experience shows that run times and speed without injury improve dramatically. Personal Bests on long runs with scenery are something to look forward too.

Announcements: Gypsy is collecting shoes and suits.

3rd F (Faith)

12/31 we will have an in person 3rd F convergence .. details to come.

2nd F (Fellowship)

• shout out to Honeydo and team on the can collection ruck. Sorry i couldn’t join this time, but i look forward to joining next time.
• Collecting clothes and shoes in December for men’s organizations.

1st F (Fitness)

The Thang:

530..lets mosey.

2 laps around the parking lot to warm up.

COP

• SSH
• Low Slow Squat
• Plank
• Hand Release Merkins

Its cold.. lets mosey to the wall.

Pair up.

Pax one runs to far end of parking lot. Pax 2 does called exercise. Rinse and repeat 3 times.

Called exercises: LBC, Flutters, Reverse Crunches

Enough of this i have toys to share.

Mosey to launch point to collect a few toys out of the back of the truck. Two 30lb concrete blocks, a 17lb block and a 35lb plate.

Next round each pax does a exercise until the timer is done (pushing the 35lb plate a set distance across the asphalt and back) them moves down the line. Rinse and repeat 3 times.

• Side Straddle Hops ( very hard after pushing the plate)
• Merkins
• WW2 sit ups
• Squats with 17lb block
• Curls with 30lb block
• Over head press with 30lb block
• Worm burner (push the plate)

Finish that off and move on to some Mary.

In Mary we did American Hammers, Roselita, Dolly’s, and flutters.

Thanks for letting me lead

V/r

John (Gypsy) Boles

A solid squad of eight gathered at Heartbreak Ridge for a flurry less morning despite what the weather app said. Mumble chatter ramped up early and off we went.

COP: Mosey to the front field for 15x SSH – 10x DQ, 10x HC, 10x DMH, (Handshake arrives) 15x SSH – 10x Merkin, 10x Superman, 10x Pickle Pounders, 15x SSH – 10x LBC, 10x Freddy Mercuries, 10x Rosalita

Main event: Back to the lot to choose your own adventure, each PAX selects a rip rap rock for the morning from the back of the truck.

4x – partner up, one partner Bernies up the hill from the track with rock, other partner alternating rock merkins.
native american rock ruck around the track to Heartbreak Ridge

3x – one partner up Heartbreak and back, other partner rock squats. Rock swap and meander to the inclined rails

2x – one partner bear crawl up the ramp, rail shuffle down, other partner rock curls. Another rock swap and mosey to the field

1x – one partner traverse the full field, other partner rock press.

New partner for three rounds:
20xPLT – 25x rock squats
20xPLT – 25x american hammer rock
20xPLT – 25x rock WWII

Finally we spread out and moved the rip rap from the field to the line of busses without carrying – throw or roll. Pleased to report no PAX were injured or killed. Back to the flag for numberama, namerama and announcements (see Gypsey for mens dress clothing / shoe drive starting 12/1; Canned food ruck from Hoedown this Friday 8p with details on Slack) and YHC took us out.

It has been a while since YHC has been at Heartbreak and it was certainly good to be back! Until next time – GP

We began with a mosey while Handshake drove into the parking lot, karikoke left and right in the parking lot, SSHs, IWs, Don Quixote and some stretching exercises.

Next, we moseyed over to the hill up to baseball field close to the track. Our route took us over the fence to the field twice.

Jacob’s ladder (run to the top of the hill and do 1 Burpee, back to the bottom and do 5 merkins, up to the top and do 2 burpees, etc. up to 7 burpees.)

Next, over to the loading dock where we climbed over the railing and climbed back down.

Next, to the concrete benches and tables in front of the school for 15 Dips in cadence, 10 derkins in cadence and 10 step-ups OYO. Total of three times.

Next to Pemberton Elementary School wall:

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

Over to the Pemberton Elementary playground, Partner up: Partner 1 runs around the track, partner 2 does 5 Pull-ups and then does WWII situps with feet in the bar on the ground until partner 1 returns. After 1 round, we did 5 more pull-ups and ran around the west side of the school checking out the stairs and return to Quioccasin Middle School for bear crawl, crab walk, bear crawl, crab walk, bear crawl, crab walk.

Ran around the back of the building traveling over some of the stairs to the school back to the west side.

Went to the benches and did Knee-ups, on the ground for heels to heaven, plank, Travolta’s, back to the starting place in the parking lot for some stretches.

At the COT, we watched the steam rising off Fireman Ed’s head.

I’m looking for an obstacle course we can run and the school is so far, the best I can find. We’ll likely do a version of this again, next time I Q.

 

Announcements:

TYA’s Forest Hill run, Give to Give, Circus Maximus at 7:00 on Thanksgiving Day.

Seven strong swung over to HBR for a beatdown. We did:

COP: Invisible Jumprope, Don Qs, Hillbillies, Merkins, Flutterkicks.

Mosey to covered side- Aussie Mtn Climbers. Head over to tennis courts. Bear crawl across court, run 2nd court, then 20 merkins. Repeato with Crab Walk, Bunnie Hops, & broad jump burpees.

Over to basketball court: 6 HRMs at each hoop, alternate bear crawl and lunge between the 6 hoops. 2 rounds of benchkicks and Dips. Over to DK wall for some more Aussie Mtn Climbers. 3 sets of 20 PLTs.

Down to the coupon drop zone, grab a coupon then onto field. Partner up: Murder Bunny length of field while other pax runs length and back & flapjack. 2 rounds of Block the Plank.

Drop coupons then another 2 rounds of Derkins and benchkicks.

NMS: Crisp morning with regular group of HBR veterans. We did have whole AO to our own with no 5.0s, other workout groups, the one walker on the track pretended we didn’t exist. Bacon Bits apparently is on the Q sheet with his VQ coming soon to First Watch. YHC looks for him Q’ing at HBR soon as well.

YHC tries to call Hand Release Merkins whenever both Atilla and Handshake are both there. Lots of whining about how broken and dirty the coupons were, the frost should have killed any poison ivy on them. Anyone who gets a rash can submit their complaints to HR.

Six noble warrior took possession of a hawt potato and ran with it this morning.  Here is how it went down:

• Attila
  • Parking lot tracers
  • COP
    • SSH
    • IW
    • DQ
    • Helicopters
    • Arm circles
    • Suzanne Somers
    • Merkins
    • LBC
  • Pair up for touch 5 trees, with the following exercises
    • Step-ups
    • Decline merkins
    • Heels to heaven
• Handshake
  • Mosey to the bus drop off zone for a West Virginia – 20 reps of an exercise with a run to the other end of the bus loop (with distance diminishing 20% with each iteration)
    • HRM
    • WWII sit-ups on the incline
    • Chicken peckers
    • American hammers
    • Balls to the wall with Carolina dry docks
    • Wall sit – 1 minute
    • PLTs
    • Burpees
• Bacon Bits
  • Mosey to the front of the school for a 3x check, with exercises changing each round
    • Dips, Carolina dry docks
    • LBC, Jump squats
    • Flutter kicks, Shoulder taps
  • Mosey to the parking lot for American hammers
• COT with Handshake taking us out

Bacon Bits is one day short of his one-year F3 anniversary, congrats on surviving a year that included a new baby!   Take not fartsackers.  Also, please note that his inclusion in the hawt potato does not count as his VQ. That is coming.

Solid work from the PAX today as Handshake taught us the proper spelling and pronunciation of the word HAWT. 

Please remember that December Gypsy will be collecting shoes and gently used interview clothes for donation. Start pulling those donations together.

God is good all of the time!

Attila

5 of the West Ends finest gathered for a Voters Day beatdown, this is what transpired:

COP with various exericses

Quintuple Check, 3 rounds – P1 – Runs the Blacktop, P2 WWII’s, P3 Hand Release Merkins, P4 LBC’s, P5 Balls to the Wall

Mosey over to Pemberton Elementary – 5 Pull Ups, 20 WWII’s for 3 rounds. The 2nd and 3rd rounds touch opposite elbow to opposite knee

Four Corners – Corner 1 – 10 Hand Release Merkins, Corner 2 – 10 Hand Release Merkins and 20 American Hammers, Corner 3 – 10 Hand Release Merkins 20 Hand Release Merkins 30 Squats, Corner 4 – 10 Hand Release Merkins 20 Hand Release Merkins 30 Squats, Corner 4 40 Flutter Kics

Mosey back to Heartbreaker Ridge for 4 minutes of Mary

Announcements – Guys are traveling down to F3 Hampton Roads for their Anniversary. Johnsonville is leaving Saturday morning for a down and back. Gomer Pyle and Shakedown will be leaving Friday afternoon around 4:30 and coming about to Richmond around 11/12 on Saturday. Gypsy is starting his clothing/shoe drive in December.

NMS – not too much mumble chatter today, it was a light crew, but we did have fun.