Tag: Heartbreak Ridge

4 gloom warriors came out to tackle Heartbreak Swamp. Here’s how it went down:

• Mosey to front of school. COP: Invisible Jump Rope x20, Russian Soldiers x15, Kickbacks x15, LBCs x20, Merkins (slow) x8, Don Quixote x10
• Mosey to the top of Heartbreak Proper. Hills & Lieutenant Dans – 15 LDs, then down hill & back up (1x) 10 LDs, then down hill & back up (3x)
• Mosey to jerkin gym – 3 sets of 8 jerkins
• Mosey to bleachers – 3 sets of 30 dips alternating with 3 sets of squats—— Handshake exit stage left ——
• Mosey to west wall of school. Triple check – plank, wall sits, sprints
• Mosey to parking lot entrance. Proper curb crawls – bear crawl/crawl bear up to 11
• COT

22 game changers showed up for the ULTIMATE in fun workouts! 11 per team, with each team broken up mainly in those that listened to directions and brought a white and black shirt, and those that just showed up with standard issue dark shirts. So I dont sound like a complete racist going forward, teams will be called Noon for the white shirts and Midnight for the dark shirts (I was called out a couple times this morning).

Midnight quickly jumped out to an early lead, and it was 4-1 before most of the Noon players realized that maybe the guy named “Scoober” might know what’s up with this game. Dr. Tryhard with the neon cletes showed off some speed, and there was some good defense out of EF Hutton, taking one in the gut. Play to your strength, Hutton.

Noon made a comeback, however, led mostly by the disc handling of Viral and the genetic gift of speed that Phonics….passed on to his 2.0, Evil Twin. ET found the back of the endzone several times. Gumbo and Loose Goose showed some gamesmanship, and Lab Rat was there to complain about rules violations and in general just make enough noise to cause a disruption. Suck it, Flipper!

“Last point wins” was convieniently called by the Q with Noon knocking on the doorstep after a botched play by Midnight, which they completely screwed up. Midnight drove down the field a bit, then turned it back over….and Noon gave it right back. Final play was a huge Scoober thrown by….er….Scoober to the back of the end zone to a wide open EF Hutton(?) for a well deserved victory.

Well played game all around, and no major injuries were had. Suffice to say, we will NOT be putting together a competitive team any time soon out of all the dropped passes and bad plays. But hey, we had a blast, right?!?

Apology of the week goes out to Midnight for calling you “a bunch of bitches”. I was caught up in the moment.

Lab Rat apologizes…

Six of F3’s finest aqua commandos posted to HeartBreak Ridge for a grueling swim against the current of Richmond humidity and to celebrate YHC’s 14 year wedding anniversary Q. Good thing we brought WaterWings!

The THANG:

Mosey to COP #1: (Field)

• x14 Burpees 8-ct (YHC failed IC)
• x14 Angle Grinders 4-ct IC
• x14 DQ’s 4-ct IC
• x14 Dancing Bears 4-ct IC
• x14 DR. W’s 8-ct IC 

Mosey to COP #2: (The Ridge)

• Find a Life Partner & complete “14’s”:
• Bottom x14 Squerkins
• Bernie to Top
• Top x1 BooYah Merkin
• Run back to Bottom
• Bottom x13 Squerkins (Alt position)
• Bernie to Top
• Top x2 BooYah Merkins…Etc
• When done, PLT’s for the Six

Mosey to COP #3: (Soccer Field)

• 4 Corners with Escalator: 
• x14 Merkins, x14 Ball Dippers, x14 WWII’s, x14 Groiners

Mosey to COP #4: (The Rails)

• Find a NEW Life Partner…
• x14 Jerkins each
• x14 Cliff Hanger Merkins each
• x14 Dips (legs held) each

Mosey Back to the Shovel Flag:

• x3 Burpees 8-ct IC (much improved!)

COT:

• Counterama #6
• Namerama
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS: 

20 years ago, YHC met his high school sweetheart and soulmate. 14 years ago, YHC put a ring on the M two weeks after graduating from VMI. YHC has been a work in progress, and remains eternally grateful and devoted to the M for her patience and strength. By the Grace of God, the man you know today as DTH has been returned to the forge too many times to recall, every time emerging stronger. This Thursday, YHC will Q at the Forge, ready to harden those PAX who see their purpose and strength as designed for Greater things. 

Kudos to SCRUM for pushing hard through the 14’s this morning, and T claps to my my 2nd Life Partner WOJO for crushing it on the rails – was he a former gymnast or something!? Way to TRY HARD fellas! 

Nine. That is how many regulars were ready for the beatdown this morning. As the Q went to set up on the nice grassy field and plant the first shovel flag to make an appearance at HR in quite awhile, most of the Pax looked on with curiosity, and likely a few meant-to-be-funny comments.

THE THANG

Mosey around the track for a quick warm-up and end to a COP at the South end:

• Invisible Jump Rope x20
• Don Quixote x10
• Hillbillies x15
• Russian Soldiers x15
• Kickbacks x15
• Merkins x10 (2-count down, 2-count up)

Touchdown Beatdown: A mock football field was marked off for the following 30 minute workout:

• Bear Crawl back of end zone to 0 yard line
• 10 Merkins
• 20 Lunges (single leg)
• 30 Carolina Dry Docks
• 40 Squats
• 50 LBC
• 40 Squats
• 30 Carolina Dry Docks
• 20 Lunges (single leg)
• 10 Merkins
• Bear Crawl 0 yard line to back of end zone
• Turn around and start again

Mosey back to the start for quick cool-down COP: Freddie Mercury x 20, Plank 1 minute

NMS

Thanks for allowing me to lead this morning, gentlemen. It’s always a pleasure and today it was good to be back in the Q saddle.

The lower field at Heartbreak was almost perfect this morning! Just a little wet and bare spots without grass weren’t ideal for at the 50 yard line. Note to @Lab_Rat – we can bring the Ultimate Frisbee game to the high end field next week! No need to risk ankle rolls via landmines on the upper field.

Not much mumblechatter this morning, just a bunch of hard work, and enjoying the plush short grass. YHC thinks we’ll all be a little sore tomorrow, especially from the CDDs and squats. Each round of those over 30 min straight got harder and harder!

ANNOUNCEMENTS

Memorial Day Convergance 7:00am at Tredegar (downtown RVA)

Ultimate Frisbee next week 5/28 at Heartbreak Ridge. Kick off your F3RVA summer tour with some competition at Quioccasin Middle!

YHC is celebrating another year of life, so a birthday-themed workout was on tap for 5 rugged maniacs.  Here is how it went down:

• 11 BOYO and then mosey to the front of the school
• COP
  • 44 SSH
  • 15 DQ
  • 15 IW
  • 15 Helicopters
  • 10 2x merkins
  • 10 Suzanne Somers – each leg
  • 44 LBC
  • 11 BOYO
• Mosey to the tennis courts for a series of partner wheelbarrows, with a set of 11 derkins at the end, rinse and repeat 4x for each PAX member
• Mosey to the hard courts
  • 11 BOYO
  • Series of 4 corners, with 10, 15, 20 and 25 reps of the following at each corner (4 rotations)
    • WWII sit-ups
    • Hand release merkins
    • Flutter kicks
    • Crab cakes
• Mosey to the track and find a soft spot – 11 BOYO
• Over to the small hill to the parking lot – 4 Bernies
• Mosey to the parking lot for ring of fire with 10 merkins
• COT with YHC taking us out

In total, that is 44 burpees, 44 derkins, 44 SSH, 44 LBC and 4×4 corner burner sets.  Grateful to welcome a new year with 44 solid reps of some of my favorites.  Gratitude to the PAX for putting up with YHC, especially when we embarked upon 70 hand release merkins.

God is good all of the time!

Attila

A mighty crew of amateur backyard Football players descended upon Heartbreak and this is how things went

COP
– Don Quixote’s – Side Straddle Hops – Merkins – Russian Soldiers

Indigenous Peoples run over to the Elementary School parking lot for a Triple Check. First partner runs the Parking Lot, second Partner does Hand Release Merkins, third partner does Flutter Kicks. Three people, three rounds, three exercises.

Mosey over to the Elementary School Bus Loop for a Crabwalk/Burpee Ladder. First man does 10 Burpees while the other men do Pole Smokers OYO. When the first man is done he runs back tot he bottom of the loop to get in the back of the line and the rest of the men Crabwalk up to the starting point. Repeat until all 8 men have gone once.

Mosey over to the big field behind Pemberton Elementary for some Football Passing Drills. We had 8 men so we had 3 pairs of guys running passing routes/defense and a quarterback. Quarterback calls “hike” and the Wide Receivers run out. If offense catches the pass then they call a exercise and we completed 5 reps, if not, then defense call the exercise.

Announcements:
Vinny’s Second Annual Field Day is this Saturday at Dogpile. Tuckahoe/Western Henrico (Loose Goose you have been defined) to wear Khaki Shorts and a Polo, Visor is optional. BoDo’s VQ is tomorrow at W-Dog. Come one, come all.

NMS: It was a beautiful morning out today. A little bit a dew on the grass, a slight coolness in the air. Spring is 100% here to stay. YHC is happy the sun is starting to come up earlier now, it opens up a whole other realm of activities that are possible. Today’s Football was an ode to Lab Rat’s traveling summer Frisbee games. It was great to see Mr. Holland who Vinny has re-classified as City-Proper even though he’s 5 minutes from Hanover. Thanks for letting YHC take the reigns today. Goose has the Q next week, something tells me he’s going to “one up” today’s festivities, YHC can’t wait…..

On this last day of April, YHC was joined by 10 of RVA’s finest blades to be sharpened upon the wet stone of Heartbreak Ridge. Here’s how the story circulates around the geriatric bus driver’s card tables…

The THANG:

Mosey to COP #1: (at the Hill)

• Welcome & Disclaimer
• SSH x30 IC
• Bear Crawl up hill, run down, Al Gore for the Six
• Hydraulic Squats x30 IC
• Bernie S up, run down, Flutters for the Six
• WWII’s x30 IC
• Crabwalk Up, run down, Elbow Plank for the Six
• Merkins x15 IC (but x2 Merkins per 4-count = 30 total)

Mosey to COP #2: (at the Track)

• No Mercy Mile (DTH-Modified)- PAX completes 4 laps around track, each time stopping at the first 50 yard line to complete 30 Monkey Humpers & 30 Merkins at opposite 50 yard line. Straightaways run, while curve exercises varied for each lap:
• Lap 1 Curves: Bear Crawl & Lunges
• Lap 2 Curves: Alternate Partner Carries
• (“Break” for PLT’s half-way through)
• Lap 3 Curves: Carioca both ends
• Lap 4 Curves: Partner Wheelbarrows

Mosey to COP #3: (at the Bleachers)

• Big-O’s x10 each direction

Mosey Back to Flag:

• Flutters
• APD’s
• Protractor until time out

COT:

• Counterama #11
• Namerama (no FNG’s)
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS: 

• YHC thought it would be fun to break up the usual COP opener with Ridgercizes, and all was going swimmingly until the Hydraulic squats – seems they’re either too confusing or too exhausting to complete as the PAX couldn’t keep up let alone keep count… as my old Physiology prof would say “Room for Improvement!” But then the PAX rocked the NMM with all the enthusiasm of a pack of greyhounds chasing a hare, which brought great warmth to YHC’s heart. We packed a lot in today, and YHC is already feeling it! Thanks for the opportunity to be stronger amid your fantastic company gents! 

10 healthy gentlemen appeared for a very rusty rendition of a Ronnie Q. Here’s what went down:

Mosey to the front of the school for COP.

Side straddle hops

Don Quixote

Russian soldiers

Arm circles – reverso

Merkins

Next, mosey to the track for a quick run with some merkins and burpees mixed in.

Stop at the jerkin gym and partner up for three sets of 10 jerkins.

Move to the bleachers for a round of dips. Quick cool down at the wall with wall sits and balls to the wall, then back to the bleachers for more dips.

Mosey to the hill for Dora – 100 merkins, 200 flutterkicks, 300 squats.

Now, off to the far side of the school to smoke the poles down the bus lane, each man holds 5″ (not 6″ Honeydo).

Finally, a quick 5 minutes of Mary with SSH, American Hammers, Hello Doras (or Dollies), a merkin ring of fire and burpees until the clock runs out.

Numberama, Nameorama and Handshake took us out.

Great work today fellas.

With the tax filing date past us 6 PAX were made aware that apparently winter filed the necessary paperwork for an extension. We were met with 40 degrees but clear skies to:

COP: Invisible Jumprope, 10 Burpees, Don Qs, Imperial Walkers, Merkins, Flutterkicks, Helicopters. Back to main lot:

Merkin Arrows: Run entire lot – 10 Merkins each set of arrows. Audible on 2nd half to alternate WWIIs for merkins. Head to school wall:

Triple Check: Run lot, Dips, Balls2Wall. Then head on down to track for Lindsays: Benchkicks & Squats. Jerkin Gym: 3 Sets of 8 Jerkins. Over to Heartbreak Hill – Up & down 3 times. Back to Jerkin Gym: 3 Sets of 6 Jerkins. Back to Flag – 3 MoM: Freddy Mercurys, Heels2Heaven, American Hammers. Seymour took us out.

NMS – Just when you thought it was short sleeve weather in the Gloom we get another 40 degree morning. Actually felt good once we got moving. YHC wanted to get some Merkins in early so the 10 per Arrows set seemed like a good idea until we were 150 merkins in halfway. Only Handshake seemed disappointed for the audible to alternating WWIIs.

The PAX needed 10 Burpees in the COP to wake up. P-Trap joined us mid burpees. YHC joked we were doing 100 Burpees to start, not sure he believed it or not. Not much mumblechatter this morning, just solid work by all 6. We lamented Mr Holland’s move to Glen Ashland meaning we’ll lose him to DaVille on Tuesday mornings. And since it was below 50 degrees Loose Goose continues is cold weather boycott.

The THANG:

600 miles so 600 thangs on repeat in this Dora flight at heartbreak ridge. Here’s how it went:

Mosey to COP #1:
Front of the school under the one light for a turbulent warm up in which the Pax quickly reminded me that I better get in cadence quick.
Warm up: 20 cheerleaders in honor of the hoos victory, a trial attempt at the Moroccan nightclub, don quixotes, helicopters

Mosey to COP #2:
Strolled into the fuselage to go directly into a holding pattern where we did an indigenous people run for two laps
At the forefront of the fuselage we did a jog to the second yellow pole and bear crawled to pole 3 and jog back for 100 merkins, 200 pole touches, 300 cheerleaders in this first Dora of 600
Chair hang one minute
Mosey to COP #3:
Basketball court- partner up, one runs backwards to opposite basketball goal and in honor of the hoos-
100 Bobby Hurleys- squat slap ground to a jump shot
200 plank jacks
300 flutter kicks

COT:
Counterama #8
Namerama
Announcerama (see Comments)
YHC took us out in Prayer

NMS:

Comment:
Oh the slow flight into the warm up was ever so turbulent this morning. YHC hit moderate turbulence in cadence on YHCs second Q. The PAX quickly reminded the Q to get it together with some love and acceptance and a modified cadence. After the first two warm ups cadence improved to constant light turbulence as we finished the warm up. YHC will Make sure cadence is spot on in the next beatdown!

The beatdown commenced after the holding pattern indigenous people run. The PAX found strength in pushing the brave who entered the fuselage for a double Dora! Thanks for the support and I promise to fix cadence on the next flight.

All DOOZY has a VQ tomorrow at Source of Truth. Support DOOZY tom AM!

Prayers-

Don Drapers family as his wife and himself take some RnR and the grandparents watch the kids.

RogerRogers father in law eye cancer/surgeries.