Tag: Heartbreak Ridge

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

Five foolish PAX braved the 14 degree temps in various methods of layering to get their work week started right by:

COP – SSH, Don Qs, Imperial Walkers, Merkins, Flutterkicks.  Mosey off to PES and to the Coupon zone.  Grab a coupon for:

25 Overhead presses, 25 Squats, 20 Sit & Presses, 25 Curls, 20 Ball Dippers, 20 Boat & Canoe.  After each exercise drop Coupon and run around the loop to keep blood flowing.  2nd Set same exercises but double the counts.

Mosey to basketball courts:  Bear Crawl court, 50 Donkey Kicks, Crab Walk back.  Head to bars for:  Hot Lava Indian crawl.  Then back to flag and finish with 40 Freddy Mercurys.

NMS –  Temps were lower than yesterday but lack of wind made the temps tolerable. YHC tried to plant the Shovelflag but ground was 100% solid.

Atilla arrived in full Kenny from South Park mode with every square inch of his body covered expect his eyes.  BB title comes from Handshake who pulled up in his Ms Toyota Sienna.  Apparently his Ms remote starter in her car to warm the Minivan up is worth the ribbing from the PAX.

The lack of building on Pemberton ES continues to give us all the coupons we could want.  The Ball Dippers with Coupon in hand you felt immediately.  Small but strong PAX this morning was a lot of fun.

Silent assassin signing off.

In the sub-zero gloom, 15 headband heroes assembled to face the sure hardships of Heartbreak Ridge. Already sweaty from many track laps, HANDSHAKE was first to greet YHC in the gloom. The ShovelFlag was planted and the PAX assembled. In loving support of YHC’s alma mater, GUMBO not only sported a skin tight headband, but also skin-tight red&yellow “Gym Dike” from his VMI Glory Days – bringing warmth to YHC’s heart and general amusement among the PAX. Coming up on the 0530 start, YHC reminded the PAX of our F3 Credo – “Leave no man behind, but leave no man where you found him.” Today, that entailed carrying our wounded warrior SHAKEDOWN for any & all runs. This is how it went down…

MOSEY:

• Around Parking Lot to pick up stragglers – a few hearty volunteers appearing as pall bearers on the run, carrying the venerable Shakedown (who maintained excellent core-burn form and attempted to take pictures from 6 feet up)

COP #1: (back at the ShovelFlag)

• x20 SSH …that’s enough, too many better things to tackle

MOSEY single file around track:

• Follow the leader – layups, low side shuffles, butt kickers, high knees, bear crawls, running backwards, etc.
• End at Pull-up Bar in a line, high knees, right face, UpDown-Merkins, plank

COP #2:

• Morning Call:  While each brother completes 5 pull-ups in turn, the PAX completes 5 matching Merkins, holding Plank between turns. When done with his 5, brother-on-bar calls out his F3Name which was echoed with gusto by the pushing PAX

MOSEY to The Ridge:

• Single file on track with more follow-the-leader exercises
• Partner Up at The Ridge

COP #3:

• BURP Back Mountain:  Partner 1 starts Burpees at bottom while Partner 2 goes up/down hill 3x (Bernie Sanders up, runs back down) then switches with Partner 1 …partners complete 100 burpees all together. Burptastic BERNs all around!
• When finished, help complete the SIX’s Burpees, then perform the “ABC’s” – on your six with legs together, trace letters (kudos to GUMBO for finishing the alphabet)

MOSEY to Hand Rails & grab a new partner

COP #4:

• #10 Jerkins (pull-ups on bottom rail, legs held)
• #10 CliffHanger Merkins (pushups on top rail, legs held)
• #10 2-count PoleDancers (When FLANGE began twerking on an upright rail, YHC thought it wise to provide demonstration – lying on six parallel to low bar pulling chest up to rail – two count with head to each side counts as one)

MOSEY back up around parking lot to far side from ShovelFlag

COP #5:

• Dr. TryHard’s newest Exergame “Capture the Flag”!
• Split PAX into two teams, planking in lines facing one another
• Caterpillar to ShovelFlag (last man box jumps over planking teammates to the front, repeato until flag reached)
• Winning team performed Flutter Kicks while the Runners-Up enjoyed 10 more Burpees
• Side Note: DON DRAPER’s winners-circle secret = increasing space between planking teammates covers more ground faster… yes, YHC enjoyed 10 extra Burpees!
• Losers joined winner for another minute of AYG OYO Flutterkicks

EXTRA TIME COP #6: (YHC amazed with how fast the PAX is zipping through the planned workouts):

• Back to Rails for another round of Jerkins/Merkins/Dancers
• GUMBO provided wait-for-the-six plankercises
• Another follow-the-leader exercise loop around the lot

FINAL COP:

• Merkin Wave – YHC called out each Merkin variety, each brother completing x3 to rapid-fire pass around the circle (diamonds, werkins, fingertip, ranger)
• A little more Mary – Freddie Mercurys x20 IC, then YHC calling degrees to hold legs (90, 60, 10, 30, 90, etc)
• Dr. TryHard’s all new Workout Finalizer – The CircleMerk !!! (double entendre appreciated by all) – Plank walk to middle, shoulder to shoulder, then Rt arm over next man passed around, then x3 Single Hand Merkins. Booyah!
• Oh wait…still have 90 seconds…so 90 SSH’s it is
• NOW we’re done… Way to work fellas!

COT:

Counterama

Namerama

Announcerama:

• The FORGE – new AO at Huguenot High starting 4/4
• Personalized F3 Shirts coming soon

Prayer

Another big day at Heartbreak Ridge.  15 pax, including 2 FNGs, posted on a very mild January morning.  It went something like this:

Run around the school and then circle up for COP

SSH, imperial walkers (I was rusty), Don Quixotes, arm circles (reverso), helicopters, merkins, and LBCs.

Mosey to the track for 4 x 4 corners – 25 reps of flutter kicks, merkins, squats, and LBCs – 4 laps.

Then off to the back of the school for some pole smokers.  With such a big pax, we ran through it quick.

The wall looked inviting, so we did wall sits and balls to the wall.

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

Numberama, nameorama and the Q took us out.

NMS

It was great seeing so many of us out there this morning.  This was my long overdue first Q since returning from surgery.  Thanks gentlemen for all your hard work.  Welcome Lumberg and DOS.

32 came from across the RVA converged upon Heartbreak Ridge for their first 2019 post.

Honeydo:  COP of SSH, Don Qs, Merkins, Scorpion Kicks, Flutterkicks, Hillbillies.  Grab 2 Cinder blocks.  10 Deep Merkins on your Cinder blocks.  2 laps of Catch me if you can with 1 man carrying 2 blocks.  20 Overhead presses.  10 Sit & Press.

Handshake:  Head to Pemberton ES Bus Loop.  Wheelbarrow up and back with Merkin at each pole.  Crab Walk up hill while other man Flutterkicks.

Mr Holland:  Drop coupons back off and head down to Heartbreak hill.  Triple check-ish of Jerkins, Bernie Sanders up heartbreak hill, run lap with 5 Burpees at the 50 yard line.

Atilla:  Hot Lava Shimmy then 4 corners on blacktop:  10, 15, 20, 25 WWII Situps.  Back to Flag.  TYA took us out.

NMS – Despite Kubota’s lobbying to start at 5:30 the 7:00 crowd was strong with 32 pax including FNG Swinger.  Flipper got an early start at Spider Run apparently.  Several PAX were sweating off  the previous night excesses and not at 100% (including YHC).  Each PAX grabbing 2 Cinder blocks was a little much, had Fudd been there he’d ask us to build him another shed with them.  It is good to get some use out of all that fancy new material that the Henrico Co. meals tax we are paying for.

Handshake must’ve been gunning to have someone spill Merlot with his Wheelbarrow/Merkins.  Not sure he accomplished that goal but guessing some pax were close.  Then why not burn the shoulders up more with a good 100 meter crab walk? Swiper lamented on the run back that between the Cinder blocks, Wheelbarrow, and Crab Walks that this morning was not the day to forget his gloves.

Mr Holland said muddy shoes be dammed, we were going to the Jerkin Gym which was muckier than ever.  On the 4  Corners Jville blew the PAX away, hitting Respect hasn’t slowed him at all.

Mr Holland treated the PAX to coffee for those making it to Starbucks.  Pretty sure we won’t be asked back there, definitely not the same as ETs but still good times.  If you want to put a goal down in writing put it in the comments below.  For today those posting, 31 of us can enjoy we are tied for 2019 Big Data with Swirly.

YHC arrived home and talked with a neighbor while cleaning up from our combined NYE party.  She asked how many men where there and when I said 32 she said “That’s amazing” and you know what she’s right.

A strong (or stupid) Six broke free of the holiday slumber on Christmas morning.  Hot Potato Q was a gift to all.

Honeydo:  COP stuff then mosey to Pemberton ES.  Scout the materials and Lo a bunch of Cinder Block Coupons were grabbed and redeemed.  Run lot with blocks in each hand, 1 Burpee , then back, 2 burpees, on up to 5.

Atilla:  Bear Crawl across lot, 5 WWII, back and increase by 5 all way up to 20.  Then Wheelbarrow lot and back.  Lunge back across lot with blocks.

EF Hutton:  Partner up, 1 man runs lot & back with blocks in hand while other did:  Block assisted Merkins, then  Overhead presses, then Curls.  Handoff to Handshake, deposit coupons and head to dropoff area for Pemberton ES.  10 Burpees, run loop then 9 Flutterkicks, then alternate down to 1.  Back to Flag.  Conspiracy called for Clap-Merkins ROF and out.  Atilla took us out.

NMS – Great to see 6 out this AM.  YHC wasn’t sure  if it would be just Atilla and YHC.  Those construction materials have been calling to the PAX for some time.  The Cinder Blocks are longer and narrower than normal ones, being govt procured are probably 10 x’s as much, so gripping those while carrying was tons of fun.  We spent all but the end in the lot with our Christmas Coupons, EF Hutton especially put the hurtin’ on our forearms.  Note for future HBR Qs there are a lot of other coupon types to play with.

Glad to have Greenbow out at HBR.  Always welcome back!  Merry Christmas all F3RVA pax and families!

On a seasonably cold morning, 8 hardened athletes and yours truly showed up for a good workout.  And I think they got one!

Warm up:  22 side-straddle hops (in honor of the Jets moral victory of scoring 22 points against the Texans last week, yes they lost but it was close), 12 forward arm circles, 12 reverse arm circles, 15 Don Quixotes and 20 Freddie Mercuries.

First Exercise:  Run 1/4 of the track (which I deemed 100 meters to which Attila said Meters this is America!) so that changed to 100 yards then do 22 merkins, 1/4 of the track do 22 2 count mountain climbers, 1/4 of the track do 22 merkins and the last quarter do 22 2 count mountain climbers.

Second Exercise:  Same as the first exercise but with 11 burpees at each quarter of the track.  this one elicited a few groans.

Third Exercise:  Traverse the swamp to get to the jerkins bar.  Do three sets of eight hold at the top jerkins.  I don’t think everyone got the hold at the top part.  Oh well!

Fourth Exercise:  PLTs – 100 between yourself and your partner

Run around the track through the parking lot and do the 5th exercise which was groups of 3.  One will do a wall sit, the other do tricep dips on a bench and the third bear crawl about 40 feet and run a loop in the parking lot.  Switch and do each exercise 3 times.

After this exercise we cooled down with 30 American hammers – 2 count and 30 2 count flutter kicks.

We closed in prayer.

Announcements:  HoneyDo mentioned the big weekend night race in March ( I believe it is at Pochontas State park).  He mentioned more information coming from a facebook page.  I mentioned Hardywood’s daughter doing a book singing tomorrow at 5:30?  at Crossroads café on Semmes Ave.

Musings:  I enjoyed Qing Heartbreak for the first time and will look to do it again soon.  Perhaps I will introduce the metric system to more Americans (for instance I weigh 90 kg.) Bromance was questioning the need to do this on Christmas morning next week but Honeydo said he would be there so show up before presents are opened and justify the egg nog you will consume later.

Fireman Ed

 

 

A PAX of 3 dutifully exited the warmth of the fartsack, diligently scraped their windshields, and showed up in the cold and gloom that was Heartbreak Ridge. Conspicuously absent, however, was the Q.

PAX took a few laps around the surprisingly large parking lot to give the Q time to arrive, and also took note of how tall the snowbanks around the perimeter are. PAX then decided on a hot potato:

EF Hutton:
COP: SSH, helicopters, arm circles, copperhead squats
Triple Check #1: squats, LBCs, run the lot & back

Mr. Holland:
Burpee march across the lot, stopping for one in each of the 19 parking spaces. Repeat for return trip.
Triple Check #2: American Hammers, Merkin-and-5-sec-plank, run the lot & back

Attila:
Mosey to front of school for Triple Check #3: reverse crunches, storm squats, bear crawl across lot & back
People’s Chair
Elbow Plank
Triangle of Fire

Numbers, Names, ‘Nouncements (none to speak of).

YHC was glad to get out of the house amidst all the snow days! Given the restricted area of the AO we used today, glad to still build a head of steam by the end, and couldn’t help but consider how we may well be burning more calories in the cold, as bodies are working both to stay warm as well as exert energy for exercises.

Two no-show Qs in two days though…starting to take it personally. Flange, you good for WDog?

YNWA

9 Heartbreak regulars and 1 out of town guest emerged on a frosty morning to dust off the cobwebs

COP:

SSH, Merkins, Don Quioxtes, LBC’s, Arm Circles.  Followed up by 13 Burpees to honor Hoedown’s tradition of Burpees for however many points the Redskins scored the night before

The Thang:

Triple Check – Partner 1 – Run the Bus Loop, Partner 2 – WWII’s, Partner 3 – Balls to the Wall.  Three Rounds

Four Corners – First Corner 10 Hand Release Merkins, Second Corner 20 WWII’s, Third Corner 30 Monkey Humpers, Fourth Corner 40 SSH’s, reverse – 40 Flutter Kicks (2 count), 30 Monkey Humpers, 20 WWII’s, 10 Hand Release Merks

Mosey to Side Entrance – Pick a Flavor Exercise for 60 seconds – First Round – Merkins (Regular, Wide, Diamond, Hand Release, Decline, etc) for 60 seconds, rest for 20 count, Second Round – Abs (LBC’s, WWII’s, Freddie Mercuries, etc) for 60 seconds, rest for 20 count, Third Round – Legs (Squats, Jump Squats, Monkey Humpers, etc) for 60 seconds.

Mosey to Jerkin Gym – Partner Up – each Partner does 10 Jerkins and switch for a total of 3 sets

Numberama, Namerama, COT

Moleskin – 

YHC checked the Q sheet late yesterday and didn’t see a Q listed, a quick text to Mr. Holland to see if he was going to jump on the Q (Mr. Holland is always good for a last minute Q), but YHC quickly found out he would be Rucking with Honeydo and Crew.  A text was sent to Loose Goose but I think it was lost in Cyber Space because no response was received.  Finally YHC thought it must be a sign for a VQ+1, and around 10:00 last night YHC signed up and started planning.  YHC has always done best when his hand is forced. After it was all said and done it was a great morning to be out with the guys.  Zinfandel was in town for work, he is with F3 Western Union County in the Charlotte area, we were glad to have him out.  He’s been with F3 for 4 month’s and he’s all-in, he even posted in Chicago last week in the snow (I think he said he was the Q too).  His name is Zinfandel because he is a big beer lover and in true F3 fashion was given a nickname the opposite of his passion.

Today’s title is in honor of the grape stomping we did in the mud pit by the Jerkin Bars.  YHC thinks there will always be Jerkins when he is Q-ing.  He thinks it’s time to get Muck Boots on order, its always a swamp over there.

No announcements today, everyone was a little quiet, it must be a busy week for everyone.  Keep up the great work and finish the day strong.

See y’all in The Gloom!