Tag: Heartbreak Ridge

Some mighty men remain in RVA this week while the masses take a week of R&R.  For those that remain, the challenge is significant and the rewards are great.  Five noble warriors posted at Heartbreak this morning.  Here is how it went down:

• COP
  • 20 SSH
  • 15 Russian soldiers
  • 15 IW
  • 10 DQ
  • 15 helicopters
  • 20 hand release merkins
  • 20 Suzanne Somers, each leg
  • 20 2x flutter kicks
• Mosey to the black top for a bearimeter of massive landscape with intermittent exercises totally
  • 50 burpees
  • 125 WWII sit-ups
  • 100 APDs
• Mosey to the track for a Lindsay at the bleachers – dips and bench kicks
• Mosey around the track back to the jerkin gym for 3 sets of 8 jerkins
• Mosey to the edge of the track, finishing with a series of 6 Bernies
• COT with YHC taking us out

Great job by the PAX today.  Seymour and Garbage Plate led a strong effort, with Ponch executing perfect burpee form.  Grateful for the fellowship of these men in an otherwise quiet and uneventful workout.  Honeydo, this workout was for you. We were a series of donkey kicks short of the Q being confused for you. Looking forward to reuniting with the rest of the PAX next week as folks get back in town.  Should be a quiet week at many of the AOs.

Goes without saying, but Go Hoos this weekend.  YHC double dipped on Saturday if you count the pacing and constant nervous movement during that epic Elite 8 victory. 

God is good all of the time!

Attila

4 strong showed up for a gusty Heartbreak Ridge adventure this morning. Hot Potato Q went like this:

Fireman Ed — Warmup lap on the track followed by SSH x15 & DQ x 10 to get moving. Dora with 100 x box jumps, 200 x squats, 300 x flutters. Mosey to the playground and partner up for two rounds of 8x jerkins & pull-ups.

Handshake — Mosey to the parking lot exit for curb crawl ascending to 10 merkins. Follow up with 3x 20 of Willson Dying Cockroaches.

Seymore – Mosey to the football field for 5x burp-ups on the goal post, run to the other end and repeat x4. That was enough.

Garbage Plate – Mosey to the loading dock for 2x of 30 dips followed by 30 WWII. Followup with Rosalita and FK session to wrap up the morning.

Announcements – Props to those who completed the weekend goruck adventure!

Seymore closed out the morning. Well done gents!

9 standup men of the West End of RVA posted in colder-than-expected temps on this Tuesday to tackle the gloom. The Q rolled in hot, and the pax took off toward the track. Here is the summary of what happened… more or less.

Mosey around the track to the grassy end near the road for warmup COP: Invisible jump rope x20, Russian Soldiers x15, Imperial Walkers x15, Kickbacks x15, Merkins (slow all the way up, slow all the way down) x8

Mosey to the football field for the Beast. At at least 2 plank-o-ramas somewhere in here: LBCs, Merkins, Flutter Kicks, Lunges, Burpees. (SURPRISE!), Helix Squats

Mosey to the far side of the track for arms work. Do each of the following 3x in rotation: Jerkins x10, Bench dips x20, Bench kicks x20

Mosey back to the start for Mary: Hello Dolly x20, Freddie Mercury x20, APD (slow) x20, Elbow plank 1 min

NMS: A pleasure to be back in the Q chair with this excellent group at HR this morning! The Goose household’s germ warfare made winter rough and it took awhile to get back into shape enough have the breath to lead (while of course having enough energy to chide Handshake along the way).

YHC did not expect to have to scrape ice from the windshield — that little spot I cleared to see through the neighborhood thankfully expanded from the defroster within a minute or two.

Before the starting gun, the Q’s plan was a loose set of priorities – use the field after almost 2 wks of no heavy rain, get some arms work in, and make sure to insert some core work. The two items that did not make the cut when all was said and done were hill work and block party. You can bet those will be part of the menu in the near future. That football field is fantastic when we can actually use it, almost as good as a NoToll field. Hopefully 2019 will be a little more moderate with the rain so that we can continue to enjoy that turf.

ANNOUNCEMENTS: GroRuck and Dogpile both at 7am on Sat with Dredd from Charlotte. Happy Hour @Triple Crossing on Fri 6pm. Pray for Roger Roger’s father in law (Lee)

The THANG:

Since my last flight was 1300 miles home on a weather reroute. The PAX soared over Heartbreak ridge with 1300 thangs in an expertly timed fashion. We all know it’s not cool to be late for you’re flight. DTH almost missed the flight. The door was closing when he mosied up to the fuselage. Today was my fIrst flight at heartbreak ridge and also my VQ. I thought we should commemorate today’s journey with my last flight. Today we will incorporate 1300 thangs in the gloom! Here’s how it went:

Mosey to COP #1:
Flag out front
11 was the number: Helicopters, don quioxtes, arm circles forward and back, burpos in cadence,

Mosey to COP #2:
Strolled into the fuselage of the metal rusty covering where Partner 1 did 200 SSH and 125 flutter kicks while partner 2 ran backwards and sprinted back to partner 1
Followed that up with 200 jump squats and 125 plank jacks while partner 2 ran the fuselage

Mosey to COP #3:
Basketball wall- hang invisible chair
We repeated our numbers 125 and 200 to complete 125 merkins 200 WW2s while partner 2 runs the em route section of our flight today
We Followed up with 125 burpees and descended into 200 hello dollies for 1.5 minutes to landing back at the flag.

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

NMS:

Comment:
A couple of folks asked what’s a sortie and the mumble chatter started when I said first flight as it was my first solo flight in F3. A sortie is a mission and we accomplished it in today’s beatdown. Thanks for putting up with me today as it was truly one to remember!

9 of Richmond’s best braved the Quioccasin terrain for some light exercise on a brisk Tuesday morning.

COP:

Quick warmup lap and mosey to the front of the school, followed by 20 SSH’s, 10 Merkins, 20 LBC’s, 7 Don Quixotes and 15 ceremonial Arm Circles.

The Thang:

Start up – Alternate 5 Box Jumps and 30 Merkins, ascending 5 jumps and descending 5 Merkins until 30 BJ’s and 5 Merkins. Al Gore for the six.

Tennis time – Mosey to the rear tennis courts for 30x each of front, side and cross line jumps, each followed by a tennis court shuttle. Next up was one tennis court suicide with 5 jump squats at each stop. Mosey on to the basketball courts.

Jerkin Gym – Given the excellent Heartbreak Swamp conditions, groups of 3 completed makeshift Jerkins at the basketball courts, 10 each followed by 100 cumulative donkey kicks. Repeat 3x. Plank for the six plus bonus plank time. Mosey to the track.

Bench + Dip + Abs:  At the bleachers, bench kicks x 30 then up to the wooden bleachers for dips x 30. Repeat 3x. 20 inclined WWII’s followed by American Hammers to round out a beautiful morning workout.

No Burpees were performed as part of this workout.

Numberama, Namerama, COT

Announcements:  Go Ruck coming up soon – see other back blasts for details.

Moleskin – I was thankful for the chance to lead such a fine group this morning, inadvertently including “Burpee Style” during tennis time instruction. PAX was thoroughly confused but embraced the lack of burpees and the days theme was solidified. Later, after brief debate, it was also determined conclusively that it will in fact be darker next Tuesday morning than it is today. Spring forward. Case closed. Finally, 810 bench kicks were performed in an unspoken tribute to Honeydo this morning. Garbage Plate is still skeptical the bench kick is a true F3 movement, yet we will persist.
Peace – GP

11 Pax, including 1 FNG, made for a prime number PAX beatdown at HBR. Mid 30s temps and clear skies. It went down like so:

COP: SSH, Russian Soldiers, Don Qs, Merkins, Flutterkicks, Scorpion Kicks.

Mosey to PES for Block Party: Grab Cinder blocks: 4 rounds, each round add new exercise: R1: Overhead Presses. R2: OP + Sit’n Presses. R3: OP, SP, + Ball Dippers. R4: OP, SP, BD, + Block Swings. Finish up Block Party with some Boat & Canoe.

Mosey to Tennis Courts: 3 Sets of Wheelbarrow to net, 10 Derkins. Head to DK wall for Venezuelan Chair sits, then 2 rounds of Donkey Kicks and Planks. Then pair up for: Take it easy on my shoulders please: 3 sets of 20 PLTs.

Back to main lot, audible from Jerkin Gym, for Burpee Escalator: Start with 8 Burpees in 1 minute, increasing Burpees by 1 each minute, up to 12 in the last minute. Back to Flag, YHC took us out.

NMS – If there is a HBR F3 shirt to be made then there needs to be a mid-2000s Honda Accord in the picture somewhere as we average 5 Accords in the lot of Tuesday mornings. Welcome to FNG Cobol, a friend of Ponch. His initial name was revised post workout, who says YHC isn’t compassionate…

Everyone was having a fine time at the Block Party until 1 PAX member broke their Cinder Block, causing us to end the party early. YHC was surprised to discover DTH’s cryptonite exercise is Boat & Canoe.

During the Peoples chair sits the PAX discussed revising the name of Venezuelan Chair sits, Earthworm would be proud. Although PAX were disappointed the Jerkin Gym was called off the Burpee Escalator seemed a fair trade off. 50 Burpees in 5 minutes at the end is a good way to finish.

Annoucements – See GrowRuck pre-blast from last night. Still time to sign up RVA PAX!

YHC arrived at Heartbreak with a full 10 seconds to spare, and lots to do: time for a Track Beast – The Hard Way!

Mosey to the track, dispense with COP and formalities, and get to it: six stops along each lap, perform six of each given exercise. Since it’s The Hard Way, exercises stick around and compound on one another instead of being replaced.

1 – merkins
2 – mountain climbers
3 – WWIIs
4 – squats
5 – American hammers
6 – burpees

PAX finished with enough time for a victory lap before going back to the flag for numbers, names, ‘nouncements.

YHC was a late swap for the Q this morning, but it was good to bring back the Track Beast! Love a plan that takes the whole 45 and works lots of muscle groups in manageable but challenging chunks. Wish we’d had another minute or two for one more lap, rounding out to an even two miles…maybe next time.

YNWA

Three modern day warriors gave every sad clown ever to grace our planet a massive middle finger, waking up early to embrace the suck of cold, wet weather.  Here is how things went down:

• Mosey from the parking lot to the bus loop to find cover for COP
  • 30 SSH
  • 15 IW
  • 15 DQ
  • 10 2x merkins
  • 30 2x LBC
  • 10 Suzanne Somers – each leg
  • 10 scorpion kicks
  • 10 pickle pounders
• 10 minutes of burpees
• 40 APD OYO
• Jack Webb
• Captain Thor
• Triple Check with wall sit, run the loop and crab cakes
• Mosey back to the parking lot with COT and YHC taking us

Handshake was full of smart commentary today.  First, this was a cell block special.  Small, confined, cold, dry spot and not much meandering.  Also during the triple check, he properly noted that YHC is built for comfort, not speed.  YHC is not fast, but he is all about form.  Got no excuses for the fact that you need an hourglass to time my runs.

Great work by Offshore and Handshake today.  So grateful not to do it alone.  YHC was shaking his head at 5 am thinking of all the days to sign up in advance to Q.  Thanks for the support men!  It was an honor to lead you in this beatdown.

God is good all of the time!

Attila

A dozen PAX including yours truly showed up at Heartbreak looking for a mild winter morning beat down and I think they got one.   Although the Fireman was the only one present at 5:23, the caravans came through.  The exercises went like this:

Warm up – 25 side straddle hops, 10 Don Quixotes, 10 arm circles each direction and 20 Freddie Mercuries

Exercise 1 – Partner carry around the 1/4 mile (aboot .4 kilometers) track.  At one point two people came sprinting past us.  I still don’t know if that was two of our PAX or the non F3ers who were using the track this morning.

Exercise 2 – Run around Quiocassin Middle school and do sets of 10 merkins during the run.  I estimate we ended up doing ~80 merkins

Exercise 3 – 100 PLTs total between 2 PAX

Exercise 4 – Elevens starting with 10 burpees at the bottom of the hill by the parking lot up the hill 1 WWII and drop a burpee add a WWII until we get to 1 burpee and 10 WWIIs.  this one elicited a few groans and complaints after the fact.

Exercise 5 – wall sits alternating with tricep dips

Cool down with 30 American hammers, 30 3 count mountain climbers (which I barely 1,2,3 at the end of) and 40 side straddle hops.  Lastly, we did a Merkin ring of fire.

No announcements and closed in prayer.

Quiet group this morning.  Perhaps the fireman needs to liven it up a bit.  There was some mumble chatter about doing elevens with burpees so I used that as the title for today’s post.  Enjoy the 70 degree sunny day and do great things.

Fireman

First to the Ridge was LOOSE GOOSE who had very kindly planted his very own little ShovelFlag, which YHC thought appeared lonely, so The FORGE flag was also planted …with the usual MumbleChatter regarding it’s grand size and magnificence. Twas a mild 30-ish morning, and the PAX warmly greeted one another as they counted the incoming to find out if numbers would even up…which they did…so we decided to get going!

The THANG:

Follow-the-Leader “moseycizes” around the parking lot, returning to ShovelFlags for COP#1:

• Don Quixotes
• Hydraulic Squats (8ct, to knees)
• XY’s (4ct, Flutter-Dolly)
• PAX-called Pusherama – State F3 Name & type of Merkin, PAX repeats name & exercise, PAX completes x5 IC, then passed to next man (total of 70 reps completed)

Mosey to COP #2: (Jerkin Gym + the Ridge)

• JerkMerk Buddy Ladder – Partner Up, x10 Jerkins each (legs held), Bernie Sanders up the Hill, x9 Buddy Merkins (Hand-Release at bottom, Shoulder Taps top …this ensures fully down and fully up for each Merkin), run back to Jerkin Gym for x9 J’s, back to top for x8 BM’s, etc.
• We can all thank HANDSHAKE for requesting a routine including the Jerkin Gym
• Return to track when complete, each performing 20ct PLT’s while waiting on the Six

Mosey to COP #3: (Parking Lot)

• Parking Space Tracer – facing the end point, sprint and shuffle all the lines
• PAX awaiting their turn complete WWII’s prior to Tracer run, then complete Monkey Humpers while awaiting the Six (…there was some noted variety in exercises as it appears MH’s were not preferred following the Spacer Sprints)

Mosey to COP #4: (Curb)

• Around the World Merkins – x10 rounds OYO (Incline Merkin, then turn Right to Merkin with Left hand on Curb, then turn to Derkin, then turn to Merkin with Right hand on curb)

Mosey Back to ShovelFlag for Mary:

• Sweat Angels IC x20 (arms/legs held at 6”)
• Back Plank (raise legs/arms) …not particularly interesting
• The DTH Circle Merk x3 (more smoothly completed than last time…BOOYAH!)
• x60 SSH OYO for the last minute …Well done fellas!

COT:

• Counterama (#14)
• Namerama
• Announcements (detailed below in Comments)
• Prayer

NMS:

• Solid numbers this AM, but low volume on the Mumble Chatter – probably due to the PAX losing their breath with Moseycizes in the first minute of the day, following by 44 minutes of non-stop fun. 🙂 Was again bummed with failing to bring the elusive FNG out (had a hard commit as of last night), but enjoyed seeing some new faces (PONCH, HANK HILL, and ?PEE TRAP …can anyone verify his name?) Keep posting fellas, and never give up Headlocking FNG’s…they need this more than you think! SYITG