Tag: Heartbreak Ridge

Heartbreak today had beautiful weather; 63 degrees with a heavy layer of pollen. Welcome back to Bacon Bits who has been working too much and rehabbing an injury.

 

Warm-up around parking lot

Run forward, Karioke left, run backwards, Karioke right

20 SSHs in Cadence, 10 Manmaker Merkins in Cadence, 15 Knee-ups in cadence, Stretching Exercise

Run to Hill

Jacob’s Ladder

Run to Playground

10 Hanging Knee-ups, 20 Squats, 20 WWIIs, 20 IWs 3X

Run to Railings

11s Hand Release Merkins and Ukrainian Hammers while running over/under railings

Back to Playground

10 Pullups; (there’s only 2 bars) while the rest do WWIIs or Squats

To the Benches

20 Dips in cadence, 10 single count, each leg, Bulgarian Split squats 2X

Back to parking lot

20 Dollies in cadence, Stretching, 60 count 6 inch leg lift.

 

Announcements:

2^nd F today at Firehouse Subs at Innsbruck; 4028 Cox Rd K, Glen Allen, VA 23060

April 28, 9:00 PM, Friends of Barnabas have a benefit event: https://event.gives/fobf22

Blood Drive Saturday June 4 at Epiphany Lutheran. We will need some volunteers in addition to donors.

For those of us still in RVA during spring break, a beautiful morning greeted six noble warriors at Heartbreak Ridge.   With Handshake’s oversharing at a premium, here is the PG rated portion of what happened:

• COP
  • SSH
  • Ukranian soldiers
  • Cherry pickers
  • Helicopters
  • Arm circles
  • Suzanne Somers
  • Merkins
  • Freddie Mercuries
  • APD
• Mosey to the football field for an arch loader – with 25 reverse crunches after every cycle
  • Bear crawl
  • Crab walk
  • Bunny hop
  • Duck walk
  • Cheetah spring
  • Bear crawl
• Mosey to the jerkin gym for 8 reps, 4x
• Mosey to the football field for a 3x check
  • Run
  • Man maker merkins
  • Imperial squats
• Mosey to the Heartbreak Hill for 10 uphill sprints
• Merkin line
• Mosey back to the parking lot for COT with YHC taking us out

Condolences to Handshake’s M on 14 years.  Enjoy that celebration with family in Dollywood tonight.  Handshake shared a lot. 

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

Attila

Six stalwarts of the gloom took on the cold this morning. The Q promised to keep the PAX warm, with mixed results:

COP: SSH, Don Qs, Imperial Walkers, Flutterkicks, Scorpion Kicks, Merkins.

Dora 123: 100 HRMs, 200 Donkey Kicks, 300 Jump Squats. Over to basketball court: Bear Crawl between hoops with 10 WWIIs at each one. Mosey down to football field: 3 rounds of 30 Benchkicks and 15 Derkins. Jerkin Gym with 4 rounds of 8 Jerkins.

Back flag for 2 min of Mary. COT and YHC took us out.

Annoucements: HDHH next Wednesday at the Answer. West End lunch being restarted, see Gypsy/Slack for more details.

NMS: Some days the only reason you post is you signed up to Q. That was case for YHC this morning. But once we got moving we had fun. Handshake shared he hates Doras but with a perfect pax number of 6 it took a good while. There is still debate about what proper Atilla Release Merkins look like but it is still to dark to tell in the gloom. Congrats to Offshore’s 2.0 on his specialty school choice. We also learned Atilla’s in-laws sound super friendly.

Handshare shared that with spring here and COVID concerns dying off PAX should re-EH guys we have not seen in a while. YHC agrees. There are a lot of guys we have not seen in the gloom for various reasons. Reach out to someone and see how they are doing.

Conspiracy mistakenly thought he saw Loose Goose from his observation post at Heartbreak Ridge, but it was 8 other PAX who accomplished the following:

Mosey to the short track for.

COP IC: SSHs, Its, DQs, Merkins, Storm Squats, WWIIs, Scorpion Dry Docks

Lucky Horseshoe – sets of 20 of each exercise

Lap 1, Merkins

Lap 2, Merkins, Storm Squats (20 each leg)

Lap 3, Merkins, Storm Squats, Scorpion Dry Docks

Lap 4, Merkins, Storm Squats, Scorpion Dry Docks, WWIIs

Lap 5, Merkins, Storm Squats, Scorpion Dry Docks, WWIIs, Lunges (20 each leg)

Lap 6, Storm Squats, Scorpion Dry Docks, WWIIs, Lunges

Lap 7, Scorpion Dry Docks, WWIIs, Lunges

Lap 8, WWIIs, Lunges

Lap 9, Lunges

Lap 10, Victory Lap

NMS

The PAX completed the rounds within the 33 minute time limit, leaving the PAX to wonder if they had what it takes for the big track. YHC thinks they do: with longer laps, there is more time between sets of Storm Squats and Lunges. Handshake reported that this Q caused him to reset his expectations for an Offshore Q. Attila says that if you are going to complain about the Q, then its time to be the Q. YHC is proud to follow in Pigskin’s footsteps for inspiring new Qs.

Prayers for Roger Roger, Lighthouse, and Toucan, and their families.

10 of the toughest guys in the West End gathered for a beatdown and this is what transpired

COP in front of Quioccasin Middle

Mosey to the Bus Loop at Pemberton. Two Hand Release Merkins then Bear Crawl to the next Pole. Complete the entire Bus Loop

Partner Up – P1 Run to the end of the Bus Loop, P2 HRM’s then Rotate for 3 rounds. Round 2 and Round 3 WWII’s and Flutter Kicks

Mosey to Blacktop behind PES – Triple Check P1) Karaoke facing the school to the fence and run back P2) HRM’s P3) LBC’s Round 2 P1) Karaoke facing the field to the fence and back Round 3 P3) Bernie Sanders to the fence and run back

Mosey to the Pull Up Bars and partner up P1) 10 Pull Ups, P2) WWII’s for 3 rounds

Mosey to the PES field for a Four Corners Start at the first corner and run the entire 4 Corners and complete 10 Burpess, run back to the third corner and complete 40 SSH’s and then to the second corner and complete 30 Two-Count American Hammers, run back to the second corner for 20 Squats, and run back to the start.

Mosey back towards the flag but stop and do 20 HR-Derkins

Mosey back to the flag and complete a Merkin Ring of Fire and end with 1 minute of WWII’s

Announcements – Happy Hour at the Innsbrook Capital Ale House this Thursday, March 17th at 2700 hours

Prayer Request – the country of Ukraine and Lighthouse’s family. Roger Roger and his family (Mother, Father, Aunt)

NMS – Not a lot of mumble chatter today. YHC wanted to explore the AO and keep things moving

Six noble warriors assembled in the gloom of HBR for another Tuesday throw-down.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Arm circles
  • Helicopters
  • Suzanne Somers
  • Merkins
  • LBC
• Mosey to the football field for a beast with:
  • Burpees
  • Reverse crunches
  • HRM
  • Crab cakes
  • Squats
  • American hammers
• Mosey to the pull-up bars – each man does 10 reps while the other do the following (3 cycles)
  • WWII sit-ups
  • Storm squats
  • Heels to heaven
• Mosey to the parking lot for a 3x check
  • Run across the parking lot
  • Australian mountain climbers
  • Freddie Mercuries
• COT with YHC taking us out

Great work by the PAX today.  Welcome to Brick. YHC was a horrific host and did not welcome you originally, so please forgive me.  Great to have Pigskin there after a bout with a stomach virus.  Thankfully the doctors at Snowshoe tested him for a heart attack, Omicron, several STDs, malaria, and possibly ovarian cancer before concluding on the stomach virus.  We did learn that barf bags have evolved since the 90s.  In addition, Handshake added his normal color commentary. His tight shirts and references to thigh gaps assured us that HBR is lost without him. 

Prayers up for Lighthouse’s family in Ukraine.  God is good all of the time!

Attila

The Handshake timer went off at 0530 in the Heartbreak Ridge parking lot for 8 PAX for a beatdown that went something like this:

COP: SSHs, IWs, DQs, Merkins, Freddie Mercurys IC.

Mosey to the benches for 11s: Box Jumps and LBCs.

Mosey to the football field for Sally with Merkins.

Mosey to the baseball field for Paula Abdul Reverse Jack Webb: Advance two bases, 4 Reverse Crunches, go back one base, 1 WWII, Advance two bases, 8 Reverse Crunches, go back one base, 2 WWIIs, …, 40 Reverse Crunches, go back one base, 10 WWIIs. Modes of transportation going back included Bear Crawl, Crawl Bear, Bernie Sanders, Karaoke, High Knees, Butt Kickers, Lunges.

Mosey back to the football field for Burpee ROF, American Hammers IC, Merkin ROF.

Mosey up the hill for the COT.

Prayers for Ukraine, including Lighthouse’s family in Kyiv. Happy hour at PBR in Daville tomorrow (Wednesday). See Slack for details.

NMS: YHC is missing baseball. PAX required a clinic on taking a lead and running the bases as their natural inclination was a slow mosey around the bases. PAX are now ready to take home from third on a passed ball, or score from second on a single. Welcome to High Heels, downrange from Knoxville. He has visited over 50 AOs.

Hoedown PAX’s legs are still recovering from Pigskin’s Q yesterday, including YHC. There are signs of spring, including a brighter sky at the end of the beatdown, but Attila is still going nuclear with gloves.

It turns out the finance guy and the analytics guy aren’t good with numbers. Honeydo is working on the interest rate for the Reverse Crunches loan we took out at second base. Pinto demonstrated perfect form during the Merkin ROF – how did he and everyone do during Sally? YHC did not make it to the end. Maybe next time.

Nine FW regulars posted to unseasonably warm weather for a holiday week beatdown. Rain held off so conditions were perfect for Scorpion kicks.

COP: SSH, Russian Soldiers, Imperial Walkers, Merkins, Flutterkicks, Scorpion kicks.

Mosey over to PES for Triple check: HRMs, Reverse crunch, and run loop. Over to side wall for some Peoples chair fun. Then over to QMS basketball courts: 8 Squats at each hoop, lunge in between. Next round: 5 WWIIs and run between. 3rd round: 3 Burpees & bear crawl between.

Mosey down to past Jerkin Gym – 3 rounds of 40 benchkicks & 10 Derkins. Then 3 rounds of 8 Jerkins and back to flag. 3 min of Mary. YHC took us out.

NMS: Handshake requested a light on running Q from YHC. Not sure if that qualified this am. Felt strange to be in short sleeves and regular gloves in February. Good to have Pinto and Bacon Bits out. WWIIS on the basketball courts were not a fan favorite as the blacktop is quite rocky, not ice smooth like Hoedown. Nice morning with a solid PAX to push the Q.

Six faithful and strong HBR warriors assembled in the chilly gloom of Tuesday.  Here is how it went down:

• COP
  • Parking lot tracers
  • DQ
  • IW
  • Arm circles
  • Russian soldiers
  • Merkins
  • Scorpion kicks
  • LBCs
• Mosey to the tennis courts, partner up for partner wheelbarrows with 10 derkins at the net; rinse and repeat 3x for each PAX member
• Mosey to the blacktop for 4 corners with 10, 15, 20 and 25 reps at each corner
  • HRM
  • WWII sit-ups
  • Squats
  • 2x crab cakes
• Mosey to the football field for a 3x with run, side crunches and merkins
• 5 Bernies on the incline to the parking lot
• COT with YHC taking us out

Give the people what they want.  Handshake and Honeydo started a text string on Monday night begging YHC to play the hits, and he obliged with 70 HRM.  Happy to oblige.  Great PAX this morning a on brisk Tuesday.  Spring, come whenever you are ready!

God is good all of the time!

Attila

Heartbreak Ridge: Handshake pulled up. That’s our signal it’s time to begin. I asked “Who’s the Q?” Offshore: “You are!” I write on the calendar when I sign up for Q. Unfortunately, when you are retired, you don’t always remember to look at your calendar. Fortunately, Offshore pays attention to details like who’s the Q.

 

Mosey and karaoke: Then:

Warmup: At Parking lot by benches: 20 SSHs, 10 Man-maker Merkins, 20 flutters, stretching exercise

Warmup: Run to the covered walkway: 20 IWs, 10 Diamond Merkins, 15 American Hammers, stretching exercise

Warmup: Run to Pemberton Elementary: 20 Squats, 10 Stagger Arm Merkins, 15 Knee-Ups, stretching exercise

Warmup: Run to the front of Pemberton Elementary: 10 Don Quixote, 10 Stagger Arm Merkins, 15 Crunchy frogs, stretching exercise

Next, we moseyed over Pemberton parking lot for BLIMPS: 10 Burpees, 15 Lunges, 20 Imperial Walkers, 25 Merkins, 30 Plank Jacks and 35 Squats

Circumnavigated the rest of Pemberton Elementary:

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

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

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

Parking lot: 20 line jumps in cadence, stretching exercise: 3 times. I was opposite Lighthouse: Lighthouse was like a metronome: perfect cadence, hit the same spot each time. If only I had that much co-ordination.

Mosey to the benches in front of Quioccasin: 15 Dips in cadence, 10 step-ups each leg OYO and 10 derkins in cadence: 3 times

Moseyed back to the Quioccasin Parking lot: high knees to one side and butt-kix back

Line up and bear crawl to the next line and crab walk back

Back to the start for 60 count 6 inch leg lift

Always great to have a group to work out with. I can count on Atilla, Honeydo, the professors from VCU and Handshake to be there most days. Today was no exception.

Take out by YHC