Tag: Heartbreak Ridge

10 PAX came out to Heartbreak Ridge, some knowing what was in store – others forced along for the ride. We did:

No COP

Front of school and instructions given. No Proctor (Conspiracy was unavailable) and we set the timer and were off:

3 Burpees to start then 3 more Burpees Every Minute thereafter on the minute (EMOM). Exercises were:

• 50 Hand Release Release merkins
• 100 Leg Raises (Heels2Heaven)
• 150 Jump Squat / Star Jumps
• 200 WWIIs
• 250 Lunges (single count)

Back to flag then Announcements & COT.

NMS: Well that sucked but PAX pounded it out. YHC was doing OK until we hit the 200 WWIIS which alone took 10+ minutes. Tater flew through and set the pace at just at 30 minutes. Rest of the PAX were clustered around 36-40 minutes. With no clipboarding allowed here in F3RVA (IronPAX actually suggested someone sit out and do this) it was you vs. you on form but as Gomer Pyle said most of the exercises don’t give you much option to cheat too much. Not sure if the 2nd part of the HRMs had a purpose but to annoy but hopefully no more of those. Worst part about all the counting and EMOM is no room for mumblechatter at all.

Hopefully Week 2 gets the pax moving somewhat but the 100+ Burpees along with everything else Week 1 was definitely a challenge.

Fourteen noble warriors met in the gloom with the hopes of attacking this morning with reckless abandon.  The Q was wearing red, setting the tone for a scrumptious beat-down.  Here is how it went down:

• Mosey to the football field for COP
  • 25 SSH
  • 10 DQ
  • 15 IW
  • Arm circles – 10 small, 5 big; forwards and backwards
  • 10 helicopters
  • 20 merkins
  • 30 2x LBC
• 10 minutes of burpees
• Mosey to the jerkin gym for a downward jerkin ladder starting at 8
• Mosey to Heartbreak Hill for an arch loader (2×2)
  • Bear crawl, crab walk, bunny hop and cheetah sprint up the hill for 20 WWII sit-ups
  • Bear crawl, crab walk, bunny hop and cheetah sprint up the hill for 20 2x flutter kicks
• Mosey around the track to the bleachers for 20 bench kicks and 20 squats, rinse and repeat
• Mosey back to the parking lot for a ring of fire with 10 merkins
• COP with YHC taking us out

Solid work from the PAX today; 14 strong!   Not much running but plenty of cardio with the burpees and arch loader.  No man left behind, but hopefully all men will be sore later on.  It was an honor to lead these men today; great fellowship!

Announcements include:

• The upcoming F3 retreat on 10/3.  Sign up for cornhole. 
• Gypsy is looking to start a new running with some boot camp exercises mixed in on Monday mornings at Pocohontas Middle.  The workout will be 1 hour and start at 5:15. 
• Stay tuned for announcements on a Labor Day convergence at Gridiron.  Walkers, canes and grey hair not required.

God is good all of the time!

Attila

A lucky group of 8 men arrived to find a less humid and rather pleasant morning in the 60s at Heartbreak Ridge. Here’s what went down:

Mosey to the basketball court for COP

SSH, Russian Soldiers, Arm circles, LBCs, merkins, imperial walkers

Next, mosey to the track for 4 corners: 10 burpees 20 merkins 30 jump squats 40 monkey humpers.

Step over to the pull up bar for 3 sets of 8 with pax holding plank after 5 Merkins.  Switched to burpees between the sets, then to dips between the sets.

Why not rinse and repeat the 4 corners – 10 burpees 20 merkins 30 jump squats 40 monkey humpers.

Honeydo was looking longingly at the bleachers, so we stopped and did sets of 10, 20, 30 and 40 box kicks with SSH between the sets

Having stayed dry long enough, we ventured over to the Ridge for Dora – 100 SSH, 200 LBCs, 300 flutter kicks. The bottom of the Ridge was a bit swampy, but refreshing.

We moseyed back to the flag, with a little bear crawl and polar bear for good measure. Finally the Pax knocked out 44 SSH to honor YHC’s birthday (from last week). YHC took us out.

Bone Thugs 10k this Friday at RAMM. DTH has the 3rd F tonight.

It was a pleasure as always. See you in the gloom.

A total of 9 PAX eventually made it out to Hearbreak Ridge on another muggy morning. Fireball from Houston joined us for:

COP: SSH, Russian Soldiers, Merkins, Helicopters, Flutterkicks, Scorpion Kicks.

Triple Check: Chicken Peckers, WWIIs, & run the loop. Mosey off to basketball courts in back. 10 merkins at each hoop, with bear crawl between all 6 baskets. Down to the Jerkin Gym: 4 sets of 8 Jerkins.

Over to the benches: 30 Benchkicks & 20 Squats. 2 more rounds increasing both by 10 each time. Head over to namesake Heartbreak hill for Fireball:

Run up 3 burpees, back down. Up & 5 burpees at top, back down. Up again 10 WWIIs, back down. Finish back up with 20 Merkins. Back to flag for 2 min of Mary. Atilla took us out.

NMS: At 5:28 with 6 PAX waiting to start Fireball asked how many PAX does HBR normally have. Atilla responded “6-10” and said in the next 90 seconds Lighthouse would pull up soon followed by Handshake as we would hit 5:30. True to form Lighthouse pulls in at 5:29 and Handshake is getting out of his car as we start our mosey at 5:30. Not wanting to be outdone Probation arrives 2 minutes late and tracks us down in the COP. It is nice to know some things you can set your watch to in these uncertain times.

YHC did not realize half the PAX didn’t have gloves until the end of the bear crawl across the basketball courts, sorry. Fireball seemed to enjoy his introduction to Jerkins and said Heartbreak hill would be the biggest hill in all of Houston. Someday YHC hopes to be able to run with reckless abandon like watching Howler run down Heartbreak hill.

Announcements: Bone Thugs VQ thursday, Fall retreat and cornhole Pre-blasts are up. 10k next Friday at RAMM. Also Iron PAX signup still open – join in on the fun, see Slack for details.

The 5 core principles of F3 on display across the RVA region today as #HIMs decided to wake up and take the DRP. It was one of those mornings as a Q that you know there is a VERY real possibility that not a single pax may show up as driving rains from a named tropical storm passing right over the area at launch time. Yet on the other hand, it is one of the those mornings as a Q that you know the mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. Therefore, it is understood that as the Q, there is also a VERY real possibility that there will be pax at the AO needing that extra support and I for one am not going to miss my opportunity to be there for them, even if the Great Sky Q is blessing us with ample hydration.

3rd F:

• TAP for F3 MECA member Fafegugen as he recovers from being hit by a police car while running in the Gloom
• Tobit on Q this evening for Tuesday virtual 3rd F

2nd F:

• October 3rd is the 2nd Annual retreat. See Vinny for details. PreBlast to be out soon
• Due to all the road races being closed down: Socializing the idea of a 10k / Half Marathon Beer run. Hitting 6 breweries in late October early November. 1/2 Marathon will hit all 6 and meet the 10Kers at stop 4 along the way. Will be one fixed price that includes a pint at each stop, plus a little extra for a local charity. Preblast to come out soon with stop locations

1st F:

The Thang:
Like Mike Tyson once said.. Everybody has a plan until you get punched in the mouth. Welp, YHC had the weinke planned out for a good ole’ fashion WIB called Cage Fight. But when its literally raining so hard that the parking lot is a minor lake, its time to Improvise, Adapt, and Over Come. So move on to plan B.

05:30
Flanked on either side by VMI; with one being an alumni and one entering in 11 days, YHC didn’t really think rain was a valid excuse to back out of this one. Modifications are called for, but its time to launch this party.

Time to mosey:
Move to the far side the school to a covered breeze way. ( although it did not matter if it was covered. we were already soaked when we got there.)

1st Exercise: BLIMPS

• 5 Burpees
• 10 Lunges each leg
• 15 Imperial Walkers
• 20 Merkins
• 25 Plank Jakes
• 30 Squats

2nd Exercise: 4 corners (Modified to a breezeway)

1st round: 2 Burpees run to far side of breeze way 10 Merkins and return to start. 2 Burpees run to far side of breeze way 10 diamond and return to start. 2 Burpees run to far side of breeze way 10 Wide Arm and return to start. 2 Burpees run to far side of breeze way 10 Carolina Dry-Docks and return to start and 2 Burpees

2nd round: 2 Burpees run to far side of breeze way 10 Squats and return to start. 2 Burpees run to far side of breeze way 10 Summo Squats and return to start. 2 Burpees run to far side of breeze way 10 Lunges and return to start. 2 Burpees run to far side of breeze way 10 Reverse Lunges and return to start and 2 Burpees

3rd round: 2 Burpees run to far side of breeze way 10 WW2s and return to start. 2 Burpees run to far side of breeze way 10 LBCs and return to start. 2 Burpees run to far side of breeze way 10 American Hammers and return to start. 2 Burpees run to far side of breeze way 10 Hells to heaven and return to start and 2 Burpees

4th round: 2 Burpees run to far side of breeze way 10 Merkins and return to start. 2 Burpees run to far side of breeze way 10 Squats and return to start. 2 Burpees run to far side of breeze way 10 WW2s and return to start. 2 Burpees run to far side of breeze way 10 Burpees.

Time to Mosey: To the Basketball court

3rd Exercise: 7s
One side of court is Merkins other side is Bomb Jacks
Count down was 1 Merkin/6 Bomb Jacks, 2 Merkin/5 Bomb Jacks, 3 Merkin/4 Bomb Jacks… 6 Merkin/1 Bomb Jacks.

4th Exercise: Modified burn-out (3 cycles)
Pax 1 in peoples chair doing air press, Pax 2 LBCs, Pax 3 is timer running to far side of basketball courts and back.
Rotate
Pax 1 running, Pax 2 peoples chair, Pax 3 LBCs
Rotate
Pax 1 LBCs, Pax 2 running, Pax 3 Peoples chair.
Time for one more cycle
Pax one Donkey kicks, Pax 2 American hammers , Pax 3 running (same rotation as before.)

Time to mosey back to AO launch

5th Exercise: BLIMPS
Just enough time for one round of BLIMPS.

and DONE!! Time to go home and dry off.

Thank you all for the opportunity to lead this morning.
SYITG on Thursday at Circus Maximus!!

v/r
Gypsy

Mysteriously YHC ended up on the Q sheet for his VQ (solo Q) and was joined by 10 other chiseled warriors and here’s how it went down.

COP in parking lot

    20 side straddle hops

    15 dead man hang

    15 imperial walkers

15 helicopters

    20 LBC’s

15 Scorpion Kicks

7 of Diamonds  4 rounds

    7 Burpees

    14 WW2’s

    21 Merkins

    28 Squats 

Triple Check 3 rounds

    Balls to wall

    Burpees

Runner takes a lap around cones

  Heartbreak 1 2 3’s (On Heartbreak Ridge)

     Run Up – Crab walk down

     100  Merkins

     200 Squats

     300 LBC’s

Back to flag for a little ring of fire: 10 merkins of your choice.

Announcements: Hill run and HDHH at 5:30 at YHCs place. Choppa (Gypsy’s son) is going to VMI in 3 weeks. Rah Virginia Mil. Good luck and God bless, and congrats on choosing the road less traveled my friend.

Bible verse for the pax:

“For if we live, we live to the Lord; and if we die, we die to the Lord. Therefore, whether we live or die, we are the Lord’s.” Romans 14:8

Attila closed us out in prayer.

9 veterans played ultimate. Some wore cleats. Labrat switched sides to try and make it more even, but Team Bodos maintained the lead. OK, it was really just Bodos on FIRE. Handshake likes bobbling and bouncing catches – yet somehow made it work. Labrat got fired up toward the end and pulled out some awesome defensive slapdowns. Lighthouse had never played before, but caught on quickly. Kudos to Atilla and Honeydo on some excellent end zone snatches. Greenbow doesn’t like organized sports, but still enjoyed the workout. Most of us did 10 merkins for every touchdown – GomerPile did more.

Mosey BTTF for COT:

• Counterama #9
• Namerama
• Announcerama (see Comments)
• YHC took us out in Prayer