Tag: Heartbreak Ridge

6 PAX gathered at Heartbreak Ridge to kick off the 2019-20 school year. It went like this:

Mosey around the parking lot to the field house for warmup of 20x SSH, 10x Helicopter (yes, singular), 5x super slow Don Quixote, 15x Cherry Pickers, 15x LBC and 10x Merkins.

Back up to the parking lot and around the perimeter, stopping at each of the 18 painted arrows for an alternating 5x Lt. Dan, 5x MHs, 5x star jumps at each arrow. Plank for the six. Mental note that Google imagery inaccurately depicts 12 arrows…

Down to the Jerkin Gym and partner up for three rounds of 10x jerkins and 20x PLTs. Plank for the six. Run one lap on the track with a Bernie corner. Gather at the field house for Wall of Fire: hold the people’s chair lineup while each PAX member alternates down the line for 10x donkey kicks, 10x merkins, 10x LBCs and 7x burpees.

YHC has somehow lost the weinky. Honeydo or Handshake suggested a GP classic: crawl bear over-under on the railings by the field house. Improvised for a quick 2x session, Al Gore for the six. Mosey to the hill by the parking lot. Classic Dora 100x Merkins, 200x LBC, 300x squats. Timer runs up the hill + 5x coupon curls for the girls at the top. GP audible at ~200 squats to bear crawl up the hill and head back to the flag.

Numberama, namerama, no announcements and YHC took us out. Super quick wrap up to get everyone home for the excitement. Summer fun, check. Start of school, check. Crawl bear, check. Great way to start another school year.

GP

A spectacular six showed at Heartbreak Ridge to see what Coach Wojo had in store for this morning’s practice. With YHC’s FitBit left at home, this morning’s beat down was aided by Verizon’s finest certified pre-owned replacement I-Phone X. 5:30 Bell? Let’s mosey.

COP

Mosey to the teacher’s parking area for COP

• 30 SSHs
• 15 DQs
• 20 Imperial Walkers
• 25 LBCs
• 15 Flutterkicks
• 15 Armcircles + reverso. Warm? Let’s boogie.

The Thang

Exercise I – Burpee Mile

Mosey to the dirt track. 1 mile run with 12 burpees every quarter of a mile. Mumble chatter included blowing chow, slurpees and the preference for a *BEER* mile. Correlation does not imply causation.

Exercise II – Big 11s at Heartbreak Hill

Mosey to the bottom of Heartbreak Hill. Hand Release Merkins at the top; Jump Squats at the base. Plankarama for the Six.

Exercise III – The People’s Chair

4 minutes felt like 40.

Mary

2 minutes left for some LBCs and Hello Dollies.

Numberama, Namerama, YHC took us out.

Announcements/Prayer Requests

• Lifting up Helix, his family, but most importantly, his daughter. Know the next several weeks will be challenging. We’re here for you, Brother.
• Convergence – 7am – Labor Day Monday – Timberwolf
• IronPax Challenge – Annual Challenge our Brethren South of here put together. I believe the DaVillians did it last year? An option for the Week Zero workout will be at this week’s TwinTeam.

Great work today, Gentlemen. It was an honor and privilege to lead. The weather provided a needed reprieve from the summer steam and luckily the AO was ripe for a beat down.

Nurse that Achilles, Attila and loosen up that quad and hammy, Conspiracy. Garbage Plate recommended Yoga for your troubles.

Congrats to Oyster on completing the Summer Tour!

Have a blessed day, fellas.

A hearty 6 showed up for the Q’s late birthday bash. After a quick run around the school we circled up for the following:

SSH (43 of them), Don Quixote, Hill Billies, LBCs and APDs.

Off to the track for a lap with 4 corners of exercises – 5 burpees, 10 merkins, 15 mountain climbers and 20 jump squats.

We went next door to the jungle gym and took turns doing 5 pull ups while the rest of the pax took turns doing 5 dips.

Off to the field of dreams to run the bases (100% speed to first, 50% to second, 75% to third and turn the jets on for the run to home). Sliding was optional – bonus points would have been awarded for “A League of Their Own” splits slide to home. No takers unfortunately.

Then over to the little gym for 3 rounds of 7 jerkins.

A cool down lap was then followed by Dora 1, 2, 3 on Heartbreak Ridge – merkins, flutter kicks and squats.

Next, run over to the railing for a F3 tunnel of love with the pax taking turns bear crawling under the rest.

Finally, back to the flag for a quick merkin ring of fire.

Numberama, nameorama and the Q took us out.

I was honored to spend my F3 birthday bash with this group. This was a great way to celebrate. Today is also my mom’s birthday who passed away in 2012. She was a great lady who loved to laugh.

Thank you gentlemen. See you in the gloom.

7 gloom all-stars posted on this glorious Tuesday and bellied up to the bar for a steaming pot of Gumbo. It was served with the following side dishes:

5 of us Moseyed a lap around the parking lot to allow Garbage Plate to catch up – it didn’t take long. Circle up in the near corner for COP, including:

• DQs
• Helicopters
• SSHs — Flipper appeared LIFO
• Imperial Walkers
• Copperhead Squats
• Tempo Merkins
• LBCs
• APDs

THE THANG – 7 OF DIAMONDS

Gather at the nearest lamp post for explanation of the routine and the description of the Diamond (i.e., the large square). Start at the first lamp post with the named exercise, run to second and do exercise, then third, then fourth and run back to first lamp post and plank or Al Gore for six as told. 7 rounds total with the following exercises:

• Round 1 – 7 burpees at each lamp post
• Round 2 – 14 merkins at each lamp post
• Round 3 – 21 2-ct Freddy Mercuries
• Round 4 – 28 Squats
• Round 5 – 21 2-ct mountain climbers
• Round 6 – 13 Hello Dollies
• Round 7 – 7 HRMs

Ring of Fire x2

• Round 1 – all holding six inches – perform 10 2-ct flutter kicks (hands straight above head), then jump up and do 10 squats, then plank.
• Round 2 – 10 merkins, then back to holding six inches

5 MOM:

• Rosalitas
• Dollies
• APDs
• Freddie Mercuries – varying speeds
• American Hammers

Mosey back to the Flag for COT, Number-rama, Name-a-rama and YHC took us out.

Announcements:

• Puppy Pile 8/24
• Labor Day Convergence at Timberwolf – come for some Southern Hospitality. Dishes served HOT at 0700.
• Get your name on a shirt for $43 – see DTH

NMS:

It was great to take the Q out at Heartbreak. It has been a minute since I Q’d there. At first, I thought it might just be a foursome of Handshake, Offshore, Attila and me. But, then Shakedown, Garbage Plate and later, Flipper, rolled in. So perfect to start with 7 as YHC recently read the 7 of Diamonds routine and wanted to give it a try. I had other things on the menu, but he 7oD turned out to be a one hit wonder today. No worries, I think we got everything we needed out of it.

Strong work me. I enjoyed it.

No More Gumbo For you…until MannDate!

A few familiar faces and some summer tour visitors graced Heartbreak Ridge on a spectacular morning.  Conditions were ideal for these noble warriors, and here is how it went down:

• COP
  • 40 SSH
  • 15 IW
  • 15 DQ
  • 15 helicopters
  • 10 2x merkins
  • 20 Suzanne Somers, each leg
  • 25 APD
  • 40 2x LBC
• Mosey to the car line where each PAX member grabbed a pole, doing 20 boxing cockroaches followed by a 4-pole bear crawl and 20 PLTs, then rinse and repeat until we traversed the full car pool line
• Mosey to the tennis courts, partner up for partner wheelbarrows from baseline to net with 10 derkins at the end, rinse and repeat 4x for each PAX member
• Mosey to the blacktop for a beast with:
  • Flutter kicks
  • Burpees
  • HRM
  • Freddy Mercury
  • Deep Squats
  • Crab cakes
  • Balls to the wall in between intervals
• Mosey back to the parking lot for COT with YHC taking us out

Fun morning, with solid work from the PAX.  Handshake put in a noble effort in light of the gut bomb he ingested the night before.  The PAX is grateful that he crop-dusted away from us as he worked through the morning.  Good luck with the rest of the day Handshake!

FYI, no man is safe from the headlock of Johnsonville.  The innocent runner in his respected years got to hear his pitch during the beast.  The Godfather of F3 on the West End continues to do good work.

God is good all of the time!

Attila

9 stalwarts, including one unhappy camper, assembled in the Heartbreak Ridge parking lot to see what would be in store for the morning. Wary of YHC grabbing the Q when it was open late yesterday, the Pax knew in their bones what to expect before even seeing the laminated Weinke. Here’s how it went… more or less.
COP: Invisible jump rope, Russian soldiers, Merkins (slow up, slow down), storm squats

Mosey to the track for the Lucky Horseshoe.Do a lap of the track and do 20 of the marked exercises on laminated card corresponding to that lap number. Complete everything you can in 33 minutes.
Lap 1 – Merkins
Lap 2 – Merkins, Storm Squats (to clear up any ongoing confusion, each storm squat rep = [1st leg -> squat -> 2nd leg -> squat])
Lap 3 – Merkins, Storm Squats, Scorpion Dry Docks
Lap 4 – Merkins, Storm Squats, Scorpion Dry Docks, WWII Situps
Lap 5 – Merkins, Storm Squats, Scorpion Dry Docks, WWII Situps, In-place Lunges (to clear up any ongoing confusion, 20 each leg)
Lap 6 – Storm Squats, Scorpion Dry Docks, WWII Situps, In-place Lunges
Lap 7 – Scorpion Dry Docks, WWII Situps, In-place Lunges
Lap 8 – WWII Situps, In-place Lunges
Lap 9 – In-place Lunges
Lap 10 – Victory Lap

Moleskin

– YHC was hurting after this one — took a lot longer than normal for heart rate to recover, and after showering this morning YHC FELL ASLEEP for 45 min before getting back up to get ready and go to work.
– That old man who was running the the whole time must have passed each of us 3-4x on the track… he was a machine. But Opus, who must have been sandbagging the first two laps, suddenly sped up and moved ahead of everyone. Well done, and glad to have you visiting us, Opus!
– Just as Mr. Holland (before he moved) would bring Sisyphus to Twin Team if someone doesn’t step up by Thursday evening, that’s exactly what happened this morning. Since it was on hiatus from HR for a year + 6 days, many in the Pax today had never experienced the Lucky Horseshoe before, but we all got our fill today. Most of the crowd seemed to agree this workout is a good thing for us, and the suggestion to do it again in 2 months was a good one

7 West End Studs and 1 lone traveler (YHC) emerged from their vehicles, ready for a rain soaked boot camp.  YHC arrived around 5:23 and planted the Ghost Flag.  There seems to be little fan fare to follow the Ghost Flag over the last couple of months.  Or, it could be it’s not well advertised, but in any case, we were ready to get on with it. 

COP:  DQ’s, Helicopters, Hillbillies, SSH’s, American Hammers, Freddie Mercury’s, Hand Release Merkins.

The Thang:  Mosey to the track for a warm up lap.  At each turn, 5 Burpees. 

Stay on the track and line up along the fence, facing up the hill to parking lot for 11’s.  Donkey Kicks at the bottom, Hand Release Merkins at the top, starting with 1 DK, 10 HRM’s. 

Mosey to the Tennis Courts.  Partner up, facing each other from each base line.  Bear crawl to the half court line to meet partner, perform 5 Booyah Merkins, then proceed to the other side of court for 25 SSH’s.  Do this for 3 rounds. 

Stay with Partner for a Lazy Dora…been a while since YHC called this out.  Total counts are 100 Merkins, 200 Squats, 300 LBC’s.  While one partner is holding plank, the other is performing 10 Merkins.  At completion of 10, partner holding plank picks up to do the next ten, back and forth to 100.  For Squats, alternate 25 reps while one partner is holding Al Gore up to 200.  On the Squats, alternate 20 reps while one partner is holding 6″, up to 300. 

Mosey to grass field for a fire drill…another one of YHC’s favorites.  Feet chopping in place, each Pax member starting to the left of YCH calls out fire, all Pax hits the ground, rolls right to perform a Merkin, rolls back left to perform a Merkin, back to feel.  Continue till it works back around to YHC. 

Stay in circle, holding plank, again starting to the left of YHC to perform 5 Merkins of choice.  Work around circle back to YHC. 

Mosey back to flag with a minute to spare.  Circle up for some Smurf Jacks in cadence.  Times up!

Numberama, Namerama

Announcements: 

HDHH Wednesday – Palani Drive 6PM

Puppy Pile Saturday

Flange took us out. 

Great to have a break from heat and humidity this morning and to see some rain falling…much needed!  The West Enders easily take the Ghost Flag, with no competition in site.  Great to meet folks I haven’t already met and thanks for allowing me to lead. 

12 men, apparently thinking they were teenagers, suited up for another game of Ultimate at Heartbreak Ridge in the gloom. They welcomed one FNG, who held his own well, and then took on the field for (likely) the last game of F3 Ultimate this summer.

YHC felt like Rod Tidwell’s QB after floating one too high for Angus, only to watch — in slow motion, “Jacked UP” style — Mouse Trap to come streaking into the picture, both men fully collided and then flopped on the ground. It keeps replaying over and over in my head, and it wasn’t pretty. Angus was in some serious pain, but of course he rallied, did some breakdancing moves, the crowd went wild, and he rejoined the madness. Someone extend that man’s F3RVA contract before another F3 region outbids him in free agency!

Prayer requests for Doozy’s job search, Exit Row’s recovery, and Loose Goose’s brother’s visit to a neurologist for tests.

Good work this morning, pax!

P.S. – this is almost exactly what the collision looked like:

and then…

11 strong and willed HIMs posted for a nearly perfect conditioned morning at Heartbreak Ridge. The rumor mill must have been humming of YHC VQ’s the day prior as some Summer Tourists descended to a West End AO staple at Quioccasin Middle. Hoedown’s workout was tough to beat, but we gave it hell trying.

COP

With a leg heavy day ahead for the PAX, we had to get our wheels warm. Football style warm up utilizing the parking spaces in the Bus Lot.

2 rounds:

1. Sprint forward, shuffle left on the horizontal, back pedal, shuffle left horizontal. Repeato to the right.
2. Sprint forward, karaoke left on the horizontal, back pedal, karaoke left horizontal. Repeato to the right.

Circle Up: 10s of SSH, DQs, Windmills. Warm? => Let’s Boogie.

The Thang

Exercise 1 – 11s

Mosey over to the base of Heartbreak Ridge for 11s

Bernie Sanders up, 10 Merkins at the Top, Mosey Down, 1 WWII Sit Up.

Work your way down on the Merkins, up on the WWIIs.

Al Gore for the 6.

Exercise 2 – Dean Smith’s 4 Corners

As a tribute to one of the greatest basketball minds of the modern era, YHC felt obliged to honor one of Dean Smith’s greatest contributions to ACC Basketball: 4 Corners.

Mumble chatter noticed a runner on the shared track had an unidentifiable tattoo inked on his right leg. Chatter suggested it appeared to be boundaries andof a country or state. YHC heard Czech Republic and North Carolina thrown out. Please google both countries boundaries for reference.

2 Laps around the track. Run the straightaways, lunge the curves. Corners along the way:

1. 25 Hand Release Merkins
2. 25 Monkey Humpers
3. 25 Reverse Crunches
4. 25 Copperhead Squats.

Plank-a-rama for the six.

Mary

Indigenous peoples run back to the flag with a 3 Merkin buy-in before sprinting to the front of the PAX.

15 Hello Dollies

15 Flutterkicks. Recover.

Numberama, Namerama, YHC took us out.

Announcements:

2 T shirt Pre-Orders: Mosey On and DogPile. Contact Lab Rat with any questions.

Prayer Requests: Please lift up Helix and his Family as his daughter continues to battle. Please lift up Hardywood as he rehabs his ankle.

Again, YHC is grateful to lead the PAX. Appreciate everyone pushing as they felt the bern up Heartbreak Ridge and lunged 400+ meters during 4 corners. Look forward to crossing the mighty James for Round 3 at SOT.

Don’t flop this Tuesday away. Have a great one!

YHC will always take quality over quantity, and that was what we go this morning at HBR.  With the holiday week and another round of ultimate Frisbee to compete, a solid PAX of 5 attacked the one of the better AOs as follows:

• Parking lot tracers
• COP
  • 25 SSH
  • 15 Russian soldiers
  • 10 cherry pickers
  • 15 helicopters
  • 20 HRM
  • 30 2x LBC
• Mosey the picnic tables for an 11 – 2x boxing cockroaches and decline merkins
• Mosey to parking lot for a curb crawl, with an ascension up to 6 incline/decline merkins before descending back down
• Mosey to the HB hill for 10 hill sprints
• Mosey to the jerkin gym for 4x 8 jerkins
• Mosey to the bleachers for 25 bench kicks
• Mosey to the football field for a 3x check with a run, Freddie Mercurys and elbow planks
• Remain on the football field for some Mary
  • 15 crab cakes
  • 15 American hammers
  • 20 APD
• Mosey back to the parking lot of COT with YHC taking us out

Great times with a strong PAX, several familiar faces just convening at a different AO.  Johnsonville continues to attempt to see if he can injure himself at every AO in RVA.  Here is to a speedy recovery from today’s tweaked muscle. 

Good to see P-Trap today.  He continues to round into shape in anticipation of his big wedding night.  YHC is looking forward to seeing some of the other HBR regulars in the coming weeks after being out of town for a while. 

God is good all of the time!

Attila