Tag: Heartbreak Ridge

  • Merkin form on display

    Seven studs slid their way through the morning dew at Heartbreak Ridge to try and answer the eternal question: what is the best way to perform a merkin. We started with:

    COP – Imperial Walkers, Don Qs, Helicopters, Merkins, Scorpion Kicks, Lbcs. 

    Grab a bench- 15 Derkins, 15 Ball Dippers, then run the parking lot. Repeato.

    mosey to hill formerly known as Honeysuckle hil. Polar bear up, down then 20 WWII situps. Backwards run up, 20 Heels2Heaven, Crab Walk up, 20 Freddy Mercurys.

    Mosey to Basketball court. Run length, 25 Donkey Kicks. 5 Burpees on other end. Repeato but increase to 10 Burpees.

    Down to Jerkin Gym- 3 Sets of 8. Grab a bench – 50 Benchkicks, 20 Derkins. 2 more times decreasing Benchkicks by 10. 

    Back to flag for Mary, and close with RoF. Atilla took us out.

    NMS – Mr Holland arrived to make it an uneven 7 on the initial mosey. Vinny suggested some Scorpion Kicks with some modifications. Those will have to be tested in the Corporate R&D lab before dropping on the pax. Handshake and Gomer Pyle both are back to for after nursing their ankle injuries.

    At Honeysuckle Hill a police car pulled in but used his loudspeaker to tell us to carry on. This continues our good relationship with the boys in blue at HBR. The high volume of Benchkicks was appreciated by the pax.

    During the mosey back to the flag Mr Holland asked the pax about preferred Merkin hand placement. Many suggestions ensued with comments of lock your wrists, should blades touching, parallel planes, etc. Somewhere Toga is smiling…

    The Dew was thick this morning with hands and feet soaked. May this be the last long sleeve morning in the gloom for a while, but the legs are always SOP. Silent Assassin signing off.

  • I hate it but I love it

    7 of Richmond’s best beat the fartsack this morning, hoping to not watch the puddles gather rain… Shovel flag planted around 0523, laminated LH card located, and the PAX took off at precisely 0530 to tackle the gloom.

    THE THANG
    Mosey to north end of track near snack pavilion, disclaimer, COP:
    – Russian Soldiers x20 IC
    – Russian Kickbacks x15 IC
    – Helicopters x15 IC
    – IW x15 IC

    Mosey to south end of track near the road. Intro the Lucky Horseshoe. Set the timer for 33 min, and PAX complete as much of the following as possible during that time:
    Do a lap of the track and do 20 of the marked exercises on laminated card corresponding to that lap number.
    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, no exercises at the end

    Mosey to shovel flag for COP/Mary:
    Plank
    Back plank
    Freddie Mercury slow IC x20
    Superman

    MOLESKIN
    Kudos to Offshore, who came within about 20s of completing the full menu. Way to kill it! That’s almost 2 full laps of improvement from March – incredible.

    YHC was slightly surprised to see head nods from all after asking the PAX if they want to do this again in May. This workout is easy to have a love/hate relationship with – the laps get longer… and then they get shorter and you think you just might be able to squeeze another in if you push a little harder. YHC likes doing this regularly, but thought the PAX might say – “You don’t like my point of view, you think that I’m insane… Its not sane… It’s not sane.”

    Capture of laps completed as baseline for future LH iterations (please correct if wrong, the iPhone voice memo didn’t work): HoneyDo 8 + part run, Mr. Holland 8 + part run, Seymour 8 + part run, Offshore 9+ most of run, Vinny 7 + part of run, Attila 7 + part of run, Loose Goose 7 + most run, 13 IP lunges short of 8.

    ANNOUNCEMENTS
    F3 RVA shirts (2 designs) available for order between now and 4/30. Lab Rat is closing an order today to combine shipping, so reach out to him ASAP if you’d like to add to it. See https://backblasts.f3rva.org/2018/04/16/dogpile-and-mosey-on-shirts-now-available-for-pre-order/ for details

    WEST END weekly lunch starts back up next Friday 5/4. Location: TBD (HoneyDo?), time: high noon.

  • Watch out for the milk truck

    A group of 5 gentlemen arose to enjoy a crisp morning at Heartbreak Ridge.  Here’s what went down:

    Mosey around the school and then circle up in front.

    COP: SSH, Imperial walkers (with a redo b/c YHC is a bit rusty at Qing), Helicopters, Don Q

    Mosey to the Race track for a 4 x 100: 25 each of Flutter kicks, squats, lbcs, and merkins at the four corners of the track, 4 laps.

    2 sets of dips on each of the grand stands.

    Mosey up to the parking lot for sprints at 50% and 80%.

    Next, mosey to the side of the school and complete a burpee at each post.

    Finally, a Triple check: Donkey kicks, Lt Dans, curb to curb bear crawls  after we dodge the milk truck.

    COT – Atilla took us out.

    Announcements: preorders are setup for Dogpile and mosey on F3 shirts.  Loose Goose volunteered to make a West End order to save on shipping.

    NMS

    OK, I know it’s a lame title but there was next no mumble chatter.  Tclaps to Loose Goose who was killing out there and to Gomer Pyler who is recovering from a foot injury but showed no signs of tapering.  It was a pleasure gentlemen.

    Ronnie out.

  • The Night We Saw Them All

    A PAX eclipsing 40 ditched all common sense for about 18 hours to receive a plentiful helping of each of the three Fs.  This was the F3RVA Century Classic.

    YHC has conversed with a number of individual PAX members about their experience, taking notes during the event and thinking about how to transcribe all of these memories into a backblast.  There is no way YHC could do the stories justice by attempting to capture them for the collective PAX.  Then, after chatting with Lockjaw and the (sober) Ronnie, it became clear.  Treat the backblast as a living backblast.  YHC will make no attempt to capture the essence of this workout, only setting the stage for each and every PAX member to capture it for himself.

    My memories are collected below.  I encourage everyone to add to this list by commenting with your favorite memory.

    Leg 1:  Trying to contain my energy for the CSAUP while stuck in traffic for opening night of the squirrels game
    Leg 2:  Praying for Saab on Meadowbridge and Atlee Rd.  Kudos to all that ran that leg, a true game of frogger
    Leg 3:  All the Mechanicsville PAX member who were not running, companion running with the actual runners.  Kudos!
    Leg 4:  The Creek parking lot is great for fellowship.  This truly felt like a tailgate parking lot.  The energy, games and conversation were all electric.
    Leg 5:  The headlamp on my run reflecting all the pollen flying through the air with me initially thinking it was raining.  30 minutes later realizing all that pollen was being sucked into my lungs at an incredible rate.
    Leg 6:  Hearing of TYA and Swirly questioning if YHC actually marked his legs of the course and me telling them where they can shove it.
    Leg 7:  Realizing how peaceful and quiet the city can be when when you are in it and surrounded by trees.  The new moon highlighted the stars and all their brilliance.
    Leg 8:  Showing up to Hoedown and having Ronnie greet us after his enjoyable evening.
    Leg 9:  Marv almost taking out another animal with his running shoes.
    Leg 10:  Thinking about how comfortable it is to try to sleep on the top of a picnic table.
    Leg 11:  Watching the back and forth between Saab complaining about not being able to sleep and Upchuck for waking him up.
    Leg 12:  Waving to the UR security guard while sitting in a white van with 4 men laying on the ground.  He waved and continued by.
    Leg 13:  Marv learning that Fudd was going to show up only for leg 18 and would still get a tshirt.
    Leg 14:  Seeing Lockjaw drive 20 in a 45 on Charter Colony so he could stay between the lines.
    Leg 15:  Reminding Marv that Fudd was still sleeping.
    Leg 16:  Hearing of a certain individual’s multiple escapades to the bathroom at a singular Wawa.
    Leg 17:  Making the van take a 3 mile detour to Wawa so YHC could get a breakfast hoagie, thus missing the final hand-off.
    Leg 18:  Pulling into Dogpile, realizing it was almost over and thinking the whole experience was too fast.

    This humble correspondent would like to thank everyone involved with making this event successful, especially those listed in the QIC list.  Without it, this would have been a completely stupid and utterly failure of an event.

    Splinter out.

  • No Theme

    Five strong redwoods fought off the fartsack and journeyed to the Heartbreak Ridge for a journey into unknown hate given the expansive options, and here is how it went down.

    • COP
      • 25 SSH
      • 25 IW
      • 15 DQ
      • 10 2x merkins
      • 25 FM
      • 15 Pickle Pounders
      • 15 American hammers
      • 25 helicopters
    • Mosey to the tennis courts for a bearimeter
      • 30 LBC at each corner
      • Rinse and repeat with elbow planks at each corner
    • Mosey to adjoining hard surface for modified 4 corners (10, 15, 20, 25 reps at each corner)
      • Crab cakes
      • Deep squats
      • Merkins
      • Monkey Humpers
      • WWII sit-ups
      • Carolina Dry Docks
      • Flutter Kicks
    • Mosey to the Jerkin Gym for 4x 8 reps
    • Mosey to the hill to the parking lot – 5x Bernies
    • Ring of fire with 10 merkins
    • COT with YHC taking us out

    Solid day of work by the PAX.  Good to see Vinny and Handshake becoming regulars.  Welcome back Gomer Pyle!  He had a morning flight to boot.

    God speed to all those doing the CUSAP this weekend.

    God is good all the time!

    Attila

     

  • “I Shall Return”

    Those iconic words of Douglas MacArthur as he famously left The Philippines were ringing heavily in the ears of seven brave men as they entered the gloom this morning. Of course, this day in 1942 marked one of the darkest points in the Pacific Theatre of WWII, culminating in the devastating retreat known as the Bataan Death March.

    After a brief COP (SSH, DQ, WWIIs, Dive Bombers), PAX did their own Bataan Death March around the HBR campus: Indian Run, with the 6 completing five burpees before coming up front. Multiple stops along the way included dips on the bleachers, balls to the wall, copperhead squats, and a sidebar into pole smokers along the bus loop.

    Upon completion, YHC felt that we hadn’t each done nearly enough burpees, and set out to right that wrong. Mosey over to Heartbreak Ridge proper. One partner runs backwards up HBR 2X while the other does burpees, switch until the pair reaches 100. With a trio we hit 150, and quickly called an audible to be able to choose the direction one faced as they ran the ridge.

    After PAX questioning whether it was leg day, we finished at the Rusty Cage. 11s with jerkins & WWIIs. So there.

     

    MOLESKIN:

    YHC hasn’t Q’d in a while, and in the midst of a really busy work season, has been happy to let others do his work for him. Upon realizing that the Q was unspoken for as of 10pm last night, the realization that this is important to many of us and the need to step up inspired this morning’s beatdown.

    Grateful for a PAX who gets me out of the fartsack day after day, and love how a good beatdown sets my day up for success. Onward and upward.

  • Frozen Backsides

    Winter must end soon.  One what is hopefully the last day of really cold temps 7 noble warriors fought through the chilly conditions.  Here is how it went down.

    • COP
      • 25 SSH
      • 25 IW
      • 15 DQ
      • 12 2x merkins
      • 20 FM
      • 15 2x pickle pounders
      • 25 Helicopters
    • 10 minutes of burpees
    • 40 APD
    • Mosey to the jerkin gym for an 11 with jerkins/WWII sit-ups
    • Mosey to the parking lot for a triple check – wall sit, LBC, run
    • Lunge walk to the invisible shovel flag
    • COT with YHC taking us out

    Great work by the PAX today.  It was good to see some familiar faces resurface.  YHC was reminded that this was not a FNG friendly Q, but if I am correct, no FNGs were present today.  Just an opportunity to recycle some Gridiron favorites today for some old friends.

    The WWII sit-ups definitely left the PAX with frozen backsides.  Spring cannot come soon enough. I think we can all agree on that.

    It was a privilege to lead these men.

    God is good all the time!

    Attila

  • Heartbreak Horseshoe

    3 trusted stalwarts came out to conquer this morning. The rain beat us to the start line but didn’t keep us from our goal.

    THE THANG
    Mosey to the southeast corner of the parking lot to get legs warmed up.

    Disclaimer. Warmup COP (all in cadence):
    -16 jump shots
    -20 IW
    -16 DQ
    -20 LBCs
    -16 CDD

    Mosey to the south The Lucky Horseshoe – Challenge extended to the PAX to do full motion/good form exercises. 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

    Mosey back to the parking lot, 16 Freddie Mercuries IC + 20 APDs IC

    COT – Loose Goose uttered a short prayer of thanks for brothers to do this with and to our great God for giving us life.

    MOLESKIN
    Kudos to Attila and Offshore for posting this morning in the pleasant cold rain. YHC was appreciative of the text from Attila this morning at 5:08am that said “Will be there to support Q but this is stupid” and confirmed the Q would not be working alone this morning.

    Not much mumblechatter this morning, likely indicative of the hard work and hard rain.

    At the risk (certainty?) of sounding like a broken record, the Lucky Horseshoe is YHC’s favorite way to gauge on a regular basis the progress of the hard work we do in getting out of the fartsack, posting, and pushing ourselves to improve.

    And of course… the repetitive 16 reps/20 reps were in honor of the first ever 16 seed to lose in the 2nd round of the NCAA tournament and the 20 point spread of UMBC’s win in the first round. All in jest, my UVA brothers, that Hoos squad was a legit championship contender who had a horrible game, and was much better than my Hokies will ever have.

  • Snow, ice, and fresh air

    A frosty five fought through the snow and ice to post in mid March. We safely and slowly took on the gloom with:

    COP – SSH, Don Qs, Merkins, Flutterkicks. Mosey to back field. 20 Donkey Kicks, Bear Crawl. Then Chicken Peckers, fail!.

    Over to Basketball hoops. 5 Hand-release Merkins on 1 side, 10 HR Merkins other side. Repeato but replace Merkins with 10 WWII situps.

    Down to the track . 3 sets of: 10 Derkins & 20 Benchkicks. Then introduce Tuco to Jerkin Gym. 3 sets of AMRAP Jerkins. 2 trips up Heartbreak hill, Bernie Sanders style.

    Back to flag finish with Burpee Escalator- 8 up to 11 and then some Mary to close it out. Loose Goose took us out.

    NMS – Tuco shared on twitter he wanted to hit the best AO in F3RVA this morning so naturally made the right choice of Heartbreak Ridge.  Nice work this morning and best of luck in your meeting here in RVA. Also great to have Angus back out after his Hibernation.

    YHC was unsure what sections of the AO would not have ice, turns out nowhere was safe. Several pax enjoyed their hands slipping  during the bear crawls so that was quickly nixed. The track was a good mix of ice as well.

    The only plus of the poor weather was no school buses were started with the 2 hour delay, keeping the normal diesel fumes away while we knocked out the Burpee Escalator. Loose Goose said he felt like president Skroob with the clean Virgin air. Always good to have a Spaceballs reference in the Gloom.

    Atilla supported YHC by going SOP as well, aye!

    Silent Assassin signing off.

     

     

  • Fear of Frosty Sprinklers

    5 of the West End (and F3 RVA’s) finest gathered in the gloom today to better themselves. Here’s what went down:

    THE THANG:
    Mosey to the grassy area in front of the school

    Warmup COP (all in cadence) – Invisible Jump Rope x25, IW x20ish, DQ slowly x 10, Merkins x10, Freddie Mercury x20

    Mosey to the bottom of the hill between football & baseball fields.

    Partner hills/Lieutenant Dans – One partner runs up the hill while other does LDs at the bottom. Switch and repeat 3x each, plank-o-rama, then do 3x each again, and plank-o-rama again.

    Mosey to the forbidden field before the rain makes it soggy again.

    The Beast – Merkins, Flutter Kicks, Burpees, Box Cutters, Squats x3 stops/Squat jumps x3 stops, Pickle Pounders

    Mosey back to shovel flag for quick COP/Mary (all IC) – LBCs x20, Attila/Offshore Prom date x20, American Hammers x20

    MOLESKIN:
    As always, it was my pleasure to lead this excellent group of men. I’ve enjoyed getting to know each of you better in the year(ish?) that we’ve been working out together on Tuesdays at Heartbreak Ridge. It’s also a great AO, lots to do.

    Knowing we hadn’t had rain in awhile, YHC was dead set on spending some time on that nice football field that we so rarely use. It was just as nice as imagined. So nice, in fact, that the Q thought it must have sprinklers… the piston noise coming from the bus in the lot nearby sounded an awful lot like a sprinkler sputtering as it started and came very close to a Q audible to have the Pax exit a frosty wet field. Of course this fits with the several-years-old (correct) narrative that this particular RVA Pax member avoids cold/wet weather combinations for the most part.

    Looking forward to a Seymour Q next week. Have a superb day and week gentlemen.

    Loose Goose out.