Tag: Heartbreak Ridge

Ten modern gladiators shook off the fartsack and embraced the cold.  Here is how it went down:

• COP
  • Parking lot tracers
  • 25 SSH
  • 15 IW
  • 15 Cherry Pickers
  • 15 helicopters
  • 10 2x merkins
  • 10 Suzanne Somers (each leg)
  • 25 2x LBC
• Mosey to the bus loops to perform the following 2x:
  • 1 minute pole sit
  • 25 pole smokers
  • 25 reverse crunches
  • 1 minute elbow plank
  • 25 APD
  • Bear crawl to the other end of the drop off zone
• Mosey to the tennis courts for 4 corners (15 reps at each corner)
  • Hand release merkins
  • Flutter kicks
  • WWII sit-ups
  • Crab cakes
• Mosey back to the parking lot for a ring of fire
• COT with YHC taking us out

YHC is still regrouping from Friday’s Wahoo meltdown.  Hence, 15 repeated reps of pain on the 4 corners.  UVA fans just know what misery looks like, and we must embrace it.  We can now only make others join us in our misery.

Good turnout this morning for a non-virgin Q.  Good to see so many familiar faces, including a welcomed appearance from Conspiracy.  Loose Goose, where are you?  Come back to the AO you helped birth!

God is good all of the time!

Attila

18 men from various parts of the RVA lept out of their fartsack to take part in a Handshake VQ.

COP:

SSH, Don Quioxte’s, Merkins, Freddie Mercuries

The Thang:

Curb Crawls – Bear Crawl 10 ascending Merkins, Crawl Bear 1 descending Merkin, Bear Crawl 9 Merkins, Crawl Bear 2 Merkins all the back to 1 and 10

Mosey to the lit upper field – Four Corners (escalating) – First Corner 10 WWII’s, Second Corner 10 WWII’s, 15 Merkins, Third Corner 10 WWII’s, 15 Merkins, 20 Jump Squats, Fourth Corner 10 WWII’s, 15 Merkins, 20 Jump Squats, 25 SSH’s.  Rinse and repeat in reverse (deescalating)

Mosey to the Jerkin Gym – Partner Up – Round (1) 10 Jerkins and switch with Partner, Round (2) 9 Jerkins and switch with Partner down to 1 Jerkin.

Indigenous Peoples run: – 2 laps around track and back to flag

Ring of Fire – Guys on opposite side of circle pick a Merkin and complete (1) set of 10.

Wilson’ Dying Cockroaches – a single set of 25 Dying Cockroaches to finish up

Numberama, Namerama, COT

Moleskin – 

It was a beautiful morning for a VQ with weather warmer than we will probably see for a few month’s.  The lights were left on the baseball field and when YHC arrived early he scouted the space and decided to call an audible from original plans and move the four corners to the upper field (the non swamped section).  It was great to see so many people come out to Heartbreak Ridge and we even had an FNG (Roger Roger) who is an airline pilot and friend of Dr. Try Hard’s.  We hope to see you back at Heartbreak again soon.

By YHC’s count we did 230 Merkin’s today, from the COP, Curb Crawls, Four Corners, and Ring of Fire.  We also completed 55 Jerkin’s.

A couple of announcements: Kubota texted YHC to lend his support and let him know that his daughter is having surgery this morning (prayers for them) and Seymore announced that his brother, Malpractice, is doing his Medical Board re-certification today as well (we wish him success).

Thank you all for your support of YHC’s VQ, it was an honor to lead today.  This group means a great deal to me. I had a hole in my life and was off-center and I needed something positive to help balance me out and I found it in F3.  I have made a bunch of new friends and rekindled old friendships.  The members of the PAX are inspiring and positive role models for this 34 year old. Thank you all for your kindness and support, see y’all in The Gloom!

5 brave Americans posted this morning at Heartbreak Ridge for a choose your own adventure, democratic style workout.  PAX members had the opportunity and responsibility to select by majority rule from predetermined choices each evolution for the morning (today also happens to be 1 week from last Tuesday, election day, when Garbage Plate mistakenly thought he was on to Q… #recycle).

Started out with a mosey to a perfect COP spot for 20x SSH, IW 10x HC, MK warmup.

Election #1 – Heartbreak Ridge prevailed:  3x up Heartbreak Ridge – Bernie, Lunge/squat, Regular style

Election #2 – Over Under took a narrow victory: 3x each on the inclined walkway of crawl bear uphill, 20x Copperhead Squats, railing crawl down, 20x MH’s.

Election #3 –  Roxanne beat Dora in a tiebreak election:  3:07 of Roxanne Burpees intermixed with jog in place, emceed by our friends Sting & the Police.

Election #4 – Dry 11’s was the clear favorite: 11’s on the covered porch side of Quioccasin MS with Carolina Dry Docks & 4 count Flutter Kicks at each end.

Election #5 – Special Election took the final morning slot:  curb crawl 1 to 5 to 1 Merkins followed by 20 PLT’s

A traditional Native American saunter back to the flag for announcements and closure.

Great work to all getting out on an awesome drizzly Tuesday!

GP

Nine came out to settle the election day the F3 way: Burpees and Merkins.  2 PAX (1 FNG) were underage to vote but participated just the same:

COP – SSH, Helicopters, Don Qs, Merkins, Flutterkicks, Invisible Jumpropes.  Mosey to Heartbreak Hill.

Battle for the House: Split up PAX into 2 groups.  Group 1 were dubbed Republicans, Group 2 were dubbed Dems.  218 total to take the House so 218 Burpees total amongst each group while 1 PAX runs up & down Heartbreak Hill.  First to magic number wins the House.  Republicans took the House (they had an extra member)

Battle for the Senate:  Stay in same groupings, race to 51.  First man to get to 51 Merkins (good legit merkins) raise their hand and claim the Senate.  Seymour won it for the Rs again.

11s for the Old Dominion:  VA has 11 congressional seats so 11s consisting of: Box Jumps & WWII Situps.  Down to the Jerkin Gym:

7th District:  4 Sets of 7 Jerkins.  Then early voting by Garbage Plate for Benchkicks got us:  50 Benchkicks and 7 Derkins, 2 rounds.  Back to crowded parking lot for some Mary and then COT.

NMS:  YHC couldn’t resist an eleciton day theme but not sure the 218 Burpees for the House worked very well.  Many a groan was heard when we altered the Merkins to Hand Release in the COP, breaking the seal on the wet ground.  FNG Wah Wah is a friend of YHC’s 2.0 and expressed interest in posting today, good work.  He is a Trombonist (Tromboner??) in the Freeman band so think Wah Wah in the Charlie Brown adulted muted speaking sort of way.

Great to see Ronnie back out.  He said this was his 2 year anniversary, 1 year of which was on the PUP list.  Ponch was back out at HBR and P-Trap is officially a regular in the PAX. Also great to see the line of people and cars coming & going to Vote as we ambled around the AO.

Annoucements:  Go Vote & Be Nice today.  Also GrowRuck is 3/22-3/24 2019.  Mark your calendars.

Eleven West-enders came out to HBR for some HRMs and other fun the day before Halloween.  We covered a good amount of the AO by:

COP:  SSH, Don Qs, HRMs, Freddy Mercurys, LBCs, Imperial Walkers, Scorpion kicks.

Back to the main parking lot –  Rows of 2 and proceed around the lot, exercises on every arrow.  First side – Bear Crawl and 5 HRMs, then carioke & 2 burpees to other side.  Then finish with Crab Walk and 10 WWII Situps.

Then head up to blacktop behind school for Dora 123.  100 Hand Release Merkins, 200 Donkey Kicks, 300 Jump Squats.  Gotta hit the Jerkin Gym – 3 sets of 8 then finish up with one last AMRAP set.  Back to flag for 2 min of Mary.  Atilla took us out.

NMS- YHC arrived around 5:20 to find Hank Hill securing the AO.  A few more PAX came in, but then at 5:27 Mr Holland pulled up for what has to be the earliest YHC can remember.  He gets out of the car and it was kind of awkward as he seemed to think the PAX does something before starting at 5:30, having never been in this situation before.  YHC was temped to tell him we do Upright Alabama Prom Dates until starting at 5:30 but then more cars rolled in to give us another double digit HBR PAX.

Good to have P-Trap and Hank Hill continue to post, getting stronger each week.  The 100 HRMs got ugly after the first round, you know it is bad when you’re glad to get to Donkey Kicks.  YHC also learned that Handshake can knock out some Jerkins with ease.

After the COT LeTigre expressed interest in getting on the Q sheet, now if we can get Bromance in on the VQ action too! Overall the PAX put in solid work to earn some well deserved candy tomorrow night.

Annoucements – YHC forgot to mention the November Merkin challenge.  5,000 for the month, or more if you are Swirly…

A PAX of 11 came out to Heartbreak Ridge to buy what Mr. Holland was selling; namely, a beatdown to write home about. After the briefest of moseys, the Q dispensed with COP and went straight for the Track Beast.

Six laps around the track, stopping at six points along the way, to perform six of each prescribed exercise (merkins, WWIIs, lunges, mt. climbers, American Hammers, burpees). It wasn’t until the 2nd lap, when the PAX learned that with each lap exercises are additive rather than replaced, that Honeydo and friends learned the valuable lesson of always reading the fine print (whether actually printed or not). When Holland is on the Q sheet, you’re probably doing things The Hard Way.

Pax finished just in time to take a victory lap around the track before numbers, names, ‘nouncements.

Per request, keeping the word count down today.

YNWA

9 stalwarts gathered at Heartbreak Ridge for an “it’s finally fall” morning to find out what the Q had in store. More or less, this is how it went down:

THANG:

Mosey to a warmup lap around the track, then near the snack shack for a warmup COP:
– Invisible Jump Rope
– LBCs
– Russian Soldiers
– Cohen Kickbacks
– Slow count merkins

Mosey to the bottom of Heartbreak Proper. Do one leg balance while Q explains how we will use the hill and complete PT exercises concurrently:
– Sprint up the hill
– At the top of each of the 8 hill sprints, do x20 of each of the following exercises at the top – side leg lifts R & L, backward leg lifts R & L, forward leg lifts R & L, cross-leg side leg lifts R & L

Mosey to the Exit of the parking lot for Curb Crawls (bear crawl both ways then 1,3,5,7,9,11 incline merkins, with 2,4,6,8,10 decline merkins

Mosey to benches & bars on the far side of the field.
– 20 bench kicks
– 3 sets of 8 jerkins (with partner)
– 20 bench kicks
– 2x sets of other PT exercises
– 20 bench kicks

Mosey back to the start for 5 mins of Mary
– Freddie Mercuries
– Inverted plank (clinch!)
– Rosalitas
– APDs – slow
– LBCs?

MOLESKIN:
– Thanks for the opportunity to get back out and lead. It’s an honor and a privilege, as always. YHC is glad to be back in the Q rotation
– Good to see Hank Hill back out so quickly after getting his F3 name. Hope to have you back next week!
– The PT exercises were mixed in to help the Q get his daily dose of leg/knee stabilizing exercises, and YHC was glad to hear the comments that they are not quite as easy as they sound.
– YHC has a pretty good guess on who was not properly clinching during the Inverted Plank, but will not put it in writing… The Internet never forgets so you can thank me later.

See you all next week!
-Goose

Seven noble warriors embraced the gloom of an early Tuesday morning to sharpen one another.  Here is how it went down:

• COP
  • 25 SSH
  • 15 Hilbillies
  • 15 cherry pickers
  • 15 hand-release merkins
  • 25 2x LBC
  • 15 pickle pounders
  • 15 crab cakes
• Mosey to the bleachers for a Lindsay with dips and bench kicks
• 2x 25 PLT
• Mosey to the softball field with a Bernie up Heartbreak Hill
• Animal kingdom
  • Bear crawl from RF line to CF; 15 gorilla humpers; run to LF line; 20 WWII sit-ups, bear crawl from LF line to CF; 15 gorilla humpers; run to RF line
  • Rinse and repeat but substitute crab walk for bear crawl
  • Rinse and repeat but substitute bunny hops for crab walk
  • Rinse and repeat but substitute duck walk/lunges for bunny hop
• Mosey to the jerkin gym for 3x 8 reps
• Mosey back to shovel flag for COT with YHC taking us out

As of 10 pm Monday night, there was no Q on the sign-up sheet.  Right before head hit pillow, YHC decided he could easily recycle much of Saturday’s Gridiorn workout as there is no overlap in the PAX.  Hence the rinse and repeat theme.

As for the animal kingdom, a keen observation from Mr. Holland today….”every man is always striving to get to 2^nd base as quickly as possible.”  We are not a difficult species to figure out.

Welcome FNG Hank Hill!  Good to see you and P-Trap adding HBR to your routine this Tuesday.  For those wondering about the reference, Hank Hill is in the propane business.  BOOOOBBBBBY!!!

Great to see many of the regulars.  YHC has noticed that the patriarchs of this fine AO, Honeydo and Loose Goose continue to be MIA.  Hope to see those fine redwoods back soon.

God is good all the time!

Attila

9 strong came out to enjoy the perfect fall weather with 65 degrees and clear skies greeting the PAX at Heartbreak Ridge.  It went like this:

COP:  SSH, Don Qs, Merkins, Helicopters, Freddy Mercurys, Imperial Walkers (aka upright freddy mercurys??)

Mosey to Pemberton loop – Dora 123 of 100 HR Merkins, 200 Jump Squats, 300 LBCs.  Back to front of middle school for some bench fun:  10, 15, 20 of:  Box Jumps and Derkins.  Then head down to Jerkin Gym: 3 Sets of 8 Jerkins.  Quick trip to Heartbreak Hill, up 1 time 10 WWIIs at top, back down then 10 Burpees at the top.  Back to Jerkin Gym for 2 more sets of 8 then back to flag for some Mary.  Loose Goose took us out.

NMS – Great to have 9 out this morning.  Good mix of newer PAX and HBR veterans.  YHC arrived early to find Handshake having secured the AO but 2 of Henrico’s finest parked in our normal parking spots.  They stayed there until 5:28 then sped off, having entrusted the AO to the PAX.

The 100 Hand Release Merkins caused some groans from the PAX during the Dora.  YHC continues to find a use for that Pemberton side of the AO but so far not much luck.  The Jerkin Gym was extra fun with fresh cut grass to stick to your shoes and any other body part that came in contact with the ground.  YHC finally got to meet LeTigre, he put in solid work as did all the PAX.  Good to see Loose Goose back out at HBR.  Apologies goes to Garbage Plate for us not getting in any Benchkicks, I know he was looking forward to those.

Announcements:  CSAUP run on 10/20 and October challenge of Run a mile daily are up.

Certain “regulars” at HBR were sucked into the vortex of their fartsack after watching football last night.  However, for a group of 5 noble warriors, they not only answered the gloom, they owned it.  Here is how it went down:

• Parking lot tracers
• COP
  • 25 SSH
  • 15 cherry pickers
  • 10 2x merkins
  • 25 2x LBC
  • 15 crab cakes
  • 15 helicopters

• Mosey over to the tennis courts, partner up and complete 4 rounds of partner wheel barrows over ½ the tennis court followed by 10 decline merkins
• Mosey wall for core building
  • Wall sit – 1 minute
  • 25 heels to heaven
  • Elbow planks – 1 minute
  • 25 WWII sit-ups
• Mosey to the basketball court for 5 suicides (FT line, mid-court, FT line and baseline for each)
• Mosey back to the wall to repeat core building exercises
  • Wall sit – 1 minute
  • 25 heels to heaven
  • Elbow planks – 1 minute
  • 25 WWII sit-ups
• Mosey to the playground by the track for 4x 8 pull-ups
• Mosey to the small HB hill for 10 bernies
• Mosey to the parking for COT with YHC taking us out

Solid work today by the PAX.  Mr. Holland and Offshore obliterated the pull-ups.  Garbage Plate channeled his inner-cheetah on the suicides, and Seymour had no issue with the wheelbarrows and decline merkins.  Very little mumblechatter from the PAX today, just stellar work.  Iron sharpening iron.

Puppy Pile this week after Dogpile.  Check the pre-blasts for more details.  Same for the upcoming CUSAP.

It was a privilege leading these men today.  God is good all of the time!

Attila