Tag: Heartbreak Ridge

5 Fantastic athletes showed up wondering who would take the lead on this nice warm morning.  It went a little something like this:

Handshake Q: 

COP:  20 Side Straddle Hops, 10 Don Quixotes, 10 Merkins and 20 (?) Freddie Mercuries.   

First Exercise: Indian Run around Quioccasin Middle School

Second Exercises: Pole Running – each PAX grabbed a pole and alternated between flutter kicks and leg lifts while a PAX ran down and up the bus loop. Did that a few times and my abs are looking good right now.

Passed to Fireman Ed for Q:

Third Exercise: Run to benches in front of school. 2 sets of 20 Tricep dips with a set of 20 incline merkins

Say goodbye to Handshake who had to leave at 5:55 p.m.:(

Next Exercise: Partner up and share 100 PLTs

Next Exercise: 3 sets of 8 jerkins on the bars by the track. Remembering Conspiracy’s advice, I requested that we go slow and hold at the top.

Ran around track, did a bear crawl up the hill to the parking lot and closed with 30 American hammers, 20 mountain climbers and a bunch of LBCs.

Closed in prayer.

It was nice to have a small group including a visitor from DaVille or SOJ (Corned Beef). Handshake showed his devotion by working out around the track before Heartbreak to get his 45 minutes in before he left at 5:55 (not sure why he had to leave at that exact time).

Announcements:

Puppy Pile 7:05 6/29, Convergence – 7/4 at 7 (I think) at Tredegar, some social going on at Independence on Thursday per Corned Beef and retreat on 9/21 (sign ups for Cornhole tournament need to be done soon).

Have a productive day!

A six PAX posted at Heartbreak Ridge for 70 and sunny summer fun:

Mosey to left field of the baseball field for COP: SSH, Hillbillies, Don Quixotes, Merkins, Carolina Dry Docks, Freddie Mercurys, Scorpion Kicks IC.

Mosey to right field for Sally, first introduced to the PAX by Rosie. During Moby’s song Flower, hold plank and go down to 6 inches on “bring Sally down” and back up on “bring Sally up”.

Mosey to the softball field for Frogger: Split into two teams. One team lines up on the first base path and the other on the third base path. One team crosses to the opposite base path with Broad Jumps (Frogger) while the other team crosses with a Bear Crawl (the logs?). If any PAX touches another, both do 5 burpees. Garbage Plate innovation: Each PAX must split the gap between two PAX on the other team as they cross. Repeat, returning back to the original base paths. Teams swap transportation methods and repeat.

Repeat with Lunges and Crab Walk. Repeat again with Polar Bear Crawl and Broad Jump Burpees. Honeydo and Flipper tagged YHC for 5 burpees on back-to-back rounds, giving a clear signal to the Q that this game was over.

Mosey to left field for Elevens with Reverse Crunches and WWII Situps.

Mosey back to right field of the baseball field for more Elevens with Partner Jerkins where each PAX holds an appendage while the fifth performs Jerkins. Partner Jerkins are another Garbage Plate innovation. The other exercise was Plerkins (plank derkins). Time ran out after just two sets. Mosey back to the VSF for COT.

NMS: Inspired by the summer of fun games hosted by the likes of ByProduct, DTH, LabRat, and Chum, YHC wanted to bring a new game. Thus, Frogger was introduced as a Demonstration Exercise. Credit goes to the M and other PAX with versions of Frogger for inspiration. The PAX agreed that it would be better with more PAX and therefore less room on the diamond. It is now up to the F3 IOC to determine if it gets elevated to an Official Exercise.

Handshake will be FIFO on Tuesdays so that the M can get in a run at 0600. He opened Heartbreak Ridge and was running around the track when YHC arrived. He humbly asks for full Big Data credit.

It was great to have Tobit up for his first Offshore Q. They are quite rare.

.Flipper advises to keep your elbows in on the Partner Jerkins.

Announcements: HDHH Wednesday, Early Risers and No Excuses Saturday, Convergence July 4th at Tredegar

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.