Tag: Heartbreak Ridge

A Terrific Ten took to the illuminated fields of Heartbreak Ridge on a cloudy 64 degree morning.

COP under the lights- SSH, Imperial Walkers, Don Qs, Flutterkicks, Merkins.

Touch a light post. 2 at a time, Burpee at each light, increasing each one up to 8. Mary in between each round of 2.

Mosey to front of school for Lindsays. Derkins and Box Jumps. Increments of 5 from 30/10 to 10/30.

Mosey to Donkey Kick Wall for more Lindsays. Donkey Kicks and Mtn Climbers. After DKs Polar bear 5 times out for Mtn Climbers.  Back to baseball field for mary- Heels 2 Heaven, WWII situps, Alabama Prom Dates, ten finish with RoF.

Back to flag, YHC took us out.

NMS- YHC was prepared for low numbers and rainy conditions when the alarm sounded at 5:00. Instead we had 10 strong, no rain, and the baseball field lights shining bright as you drove in to the AO.

The PAX took advantage of the lights during the COP. Maybe the form police turned them on to observe from the trees.

Good to have Cake from Roanoke out. And it sounds like RVA will be seeing more of him as he will be in town a lot this summer. He put in solid work and represented the Star City well. You had many AO choices this morning, you choose wisely and are welcome back to Heartbreak Ridge any time.

YHC’s legs were still sore from Gumbo’s Box Jump ladder at Dogpile so why not do Lindsay box jumps, the Pax agreed. You know the PAX is smoked when Derkins are the easy part. Ronnie almost successfully flipped over the stone bench on his box jumps, which made YHC glad he did the initial disclaimer. Can’t have lawyers getting hurt in the gloom though.

The PAX finally got to break in the DKW. Some pax asked why pass up all the school walls to head over to that stand alone wall. We found out as the DKW is painted making Donkey Kicks much harder. Offshore appreciated the 45 WWII situps to make a small dent in the monthly challenge.

Loose Goose used up his 1 Gosling pass this morning and hopefully will be back next week.

YHC discovered after the beatdown that Malpractice, Seymour, and Garbage plate need site logins to get it on backblasts ( and start Q’ing) as they are Heartbreak Ridge regulars.

Lastly this new AO requires a lot of fence jumping, a truly functional skill. For those PAX who plan on hijinks and/or tomfoolery this upcoming summer it is a great place to practice your craft.

Silent Assassin signing off.

11 posted at Heartbreak Ridge for a little fun in the sun.  Here’s how it went down:

Mosey around track and circle up for warmup COP: Hillbillies, SSH, Strict form merkins (more on this later), Imperial Walkers

Mosey around track to bleachers.  10 single leg hip raises L, 10 decline merkins, 10 single leg hip raises R, 10 merkins, 10 Bulgarian Lunges ea. leg, 10 close grip merkins

800m mosey

Back to bleachers:  10 single leg hip raises L, 10 decline merkins, 10 single leg hip raises R, 10 merkins, 10 Bulgarian Lunges ea. leg, 10 close grip merkins

400m mosey

50m strict form lunges, break for merkins at the 50, 50m lunges, 6 strict form burpees in cadence, mosey to the opposite side of the track, 50m strict form lunges, break for merkins at the 50, 50m lunges

Mosey to Mother Goose’s favorite hill and execute sprints up the hill till time to head back to the flag (Attila thinks we got in 10).

COT

NMM:  Without getting too political about this, there has been some discussion about keeping good form throughout the multitude of exercises that find their way into our workouts.  Now, some exercises can/should be done with solid form, but YHC defies anyone to show good form in something like a Richard Kimble (looking at you Honey Do).  For this reason, we stuck to some very basic exercises, kept low reps (never more than 10 merkins) and maintained a slower cadence.  The PAX was most certainly tired of hearing YHC count.., among other things.  The six count burpees and methodical lunges received lots of comments.  The sprints up the hill received no comments.

Throughout all of this, Conspiracy was fist pumping, applauding, and possibly didn’t correct anyone’s form throughout the entire workout.  During the lunge parade, he actually accused YHC of trying to get to his “erotica zone.”  Most of the PAX was instantly confused by this as erotica refers to art or other material designed to arouse sexual desire.  The fact that our very own form doctor doesn’t know the difference between erotica and erogenous should make everyone question exactly where he received his Form Doctorate.  We may need to actually see the diploma.

Announcements:

• Charlottesville starts this weekend.  See Lab Rat
• Love Seat wants everyone to come play with wood.  I happily don’t have details on this.
• Congrats again to Loose Goose on the new addition to his flock.  The Loose one and Mother Goose could benefit from some meals, and hopefully someone can post a link to that site in the comments.

Stay Classy,

Toga

An energetic eleven encamped upon Quioccasin MS for week 3 of Heartbreak Ridge. 44 degrees at the start required the PAX to keep it moving.

Mosey to Pemberton ES for COP – SSH, Don Qs, Arm Circles, Flutterkicks, Merkins, Helicopters.

Partner Up for Wheelbarrow up the steps- Merkin at each step up to the top, repeato. Mosey to side of QMS – Totem Pole Indian Run.

Bear Crawl up newly named Honeysuckle Hill. 5 Burpees at top, back down then 3 Burpees at bottom. Repeato. Head to basketball court. Split pax and do 10 WWII situps at each goal. Next round do 5 TuckJumps.

Mosey to track to the Jerkins Gym. 4 sets of 6 Jerkins. Back to main lot- Burpees across parking lot. 1 for each spot. 19 in total.

Wall sit then back to flag for Mary and RoF. Atilla took us out.

NMS – Colder weather had all the PAX in long sleeves except for Loose Goose. Fearing for his safety YHC was determined to keep the pax moving. Can’t have Loose Goose catch a cold with an expectant M at home. The goal was also to explore more of the fine new AO.

Toga posted in spite of his cracked rib, an injury from a dive he took during a beer pong game. And no that is not an embellishment from YHC, be sure to ask to see his impalement scar.

Good to have Kru back for week 2, he is a fast learner as he came with gloves. Angus mentioned he lives 2 minutes away from HR. Both put in solid work. Sabotage rolled in again in his minivan, saying that classifies as a Brooklyn Beamer. YHC wonders if his glasses are even needed or just for style, it will take some time to beat the hipster out of him in the gloom. We’ll know when we ask him to grab a beer and he doesn’t say “how about The Veil.”

Flipper smoked us up Honeysuckle Hill. YHC needs to up his bear crawl game. Or maybe those Hokas are specifically designed for bear crawl.

We have barely scratched the surface of this AO. YHC was drooling over the wall next to the basketball courts as it is made for Donkey Kicks. Alas we needed to be sure to get the PAX down to the Jerkin Gym.

Loose Goose says he is set to Q next week however we need a backup Q just in case his M ( and baby) have different plans for him.

Tennis Thursday is a FREE event at KRA. As of now YHC will be playing wallball and drinking by myself.

Silent Assassin signing off!

15 F3 faithful and 1 Rad FNG got out of the fartsack this morning to put in some real work before the day began. HoneyDo, apparently still recovering from a previous workout (or his nighttime side job), planted the shovel flag as the PAX assembled. Here’s what followed:

THE THANG

Mosey to the NW corner of the grounds to find… lots of basketball and tennis courts!
Plank while awaiting the rest of the PAX. Disclaimer

COP – Merkins IC x10, Russian Soldiers IC x15, Freddie Mercurys IC x15 (slowly), Imperial Walkers IC x15. Maybe another exercise?

Mosey to the large plateau/field on the North side of the school grounds

Ark Loader — do the allotted exercise 1/3 of the way across the field, run to the end and back. Plank and await instructions. Allotted exercises: Bear Crawls, Lunge Walk, Burpee Broad Jumps, Crab Walk forward (arms first), Bunny Hops, Army Crawl. Plank-o-Rama somewhere in the middle.

Mosey to the holler between football and baseball fields.

Lieutenant Dan’s Hill — one partner runs up the hill & does 10 Lieutenant Dans at the top (squat + forward lunge L + forward lunge R). Other partner stays at the bottom and does 5 Merkins, then plank. Each partner does 3x. Audible called to do WWII situps during 2nd & 3rd rounds.

Mosey to nearby flat ground on football side of the holler. Push-o-Rama with recovery exercises built in:
Merkins OYO x15, LBCs IC x20, Werkins OYO x15, Squats OYO x15, Diamond Merkins OYO x10, Freddie Mercurys IC x15, Stagger R/L OYO x10 each arm, P90X Karen Pot Stirs each arm, Chuck Norris Merkins (knuckles) OYO x15.

COT

MOLESKIN

– A great morning for a beatdown! It’s a pleasure and an honor to get some good work in with you men before most of the city is even awake. As mentioned in the COT at the end, it had been >1 year since YHC had Q’ed and it is great to be back in the saddle. I took some time off during a rough year last year from F3, and coming back to be a regular part of the F3RVA PAX has been an effective and essential part of my journey over the past 6 months.
– Welcome FNG Krü! Glad to have you, you did an admirable job this morning, both in coming to a group where you didn’t know anyone and in the work you did while there. We look forward to having you back. For those who don’t know the incredible 80’s movie from which his F3 name originates, here are a couple of additional clips that show what you have been missing from your life for the past 31 years. Plus, the bad guy in the movie was Bart Conner! How great is that?
https://www.youtube.com/watch?v=zQ6AUYa-29o

ANNOUNCEMENTS

– 5/19 – golf tourney, talk to Wilson
– 5/20 – F3 Charlottesville launch. Remember that F3 was a gift from a bunch of guys in NC to us, let’s do the same. Help needed in getting the word out in Hooville and in Q’ing and helping with the first weeks of Saturday workouts. Send email to F3Charlottesville@gmail.com
– The Q sheet now has Heartbreak Ridge on it. If you’d like to lead a workout at this great new AO, go sign up.

11 die-hards of F3RVA braved the rain to scout and break in a new AO in soggy style. HoneyDo planted the shovel flag and stood back to watch the PAX assemble. The single Quioccasin Alum present (Swirly) gave an overview of the grounds before a hot-potato Q delivered the inaugural beatdown at HEARTBREAK RIDGE. Here’s how it went down, including actual recorded thoughts of the Qs.

THE THANG

Loose Goose Q (Haven’t done this in awhile! 11 PAX at the first workout!?!? PUMPED! What is the disclaimer supposed to be again?)
Mosey to center field
Disclaimer
COP
– Invisible Jump Rope IC x20
– Merkins IC x20
– Russian Soldiers IC x20
– Imperial Walkers IC x20

Mosey to the holler between baseball field and track

Plank while Q gives instructions for Partner Lieutenant Dans:
– Partner 1 climb hill and do 10 Lieutenant Dans
– Partner 2 do 10 Merkins and Plank until Partner 1 returns
– Repeato 3x audible to 2x

Honey Do Q
Mosey around 1/2 of track to the pull up bars and other bars (WTF are these? 2 pull-up bars and a bunch of Romper Room crap. USELESS. Oh wait, Jerkins!) near the road. HoneyDo assesses the situation & develops the plan. With partner, do the following:
– 10 Dips
– 10 Jerkins
– 10 Pull-ups
– Repeato all 2x
– Plank when done
“Swirly, whatcha got for us?”

Swirly Q (Real time recall of a specific phys ed class sometime in the early 80’s. Oh yeah baby! Reliving the good ole’ days!)
Mosey around 1/4 of track to bleachers on the parking lot side. Bleacher madness:
– 20 dips & 20 incline merkins on bleachers
– Run around to other side of track
– do 20 dips & 20 incline merkins on bleachers
– Run back around to parking lot side of track

Toga Q
Mosey to game day snack shack (Quick check for prices on soft pretzels, chili dogs and slurpees. Refocus. MUST DELIVER BEAT DOWN.)
Rotation of pain:
– Plank with feet on wall, climb to Balls to the Wall
– American Hammers IC x20
– Burpees OYO x10
– Wall sits
– Repeato all

Garbage Plate Q (I do not care that we’ve done shoulder and pushing exercises almost the entire time. More, more, MORE!! Bwahahahaha!!)
Mosey around 1/3 of track past bleachers on parking lot side, stop at the hill. Q states: “This is the hill. This is the hill we will bear crawl up backwards”
– Bear crawl up hill backwards, SSH at top OYO x15
– Repeato hill climb and SSH
– LBCs OYO x20
“Malpractice, you’ve got 5 minutes!”

Malpractice Q (I can jump small buildings in a single bound. Fences are nothing.)
Unauthorized Access:
– Run down the hill, hop the fence, across the field, hop the other fence, and do 10 Merkins. Come back, do 10 Merkins
– Repeato until time expires.

COT

NMM

YHC was floored at the # of PAX that posted today for what was billed as an exploratory look at the new AO. 11 strong — WELL DONE!!! As the cars kept rolling in, it was obvious that this was not just a simple scouting, but a full-fledged launch.

HoneyDo did a quick check and found that “The Ridge” is already taken as an AO name. But to his disbelief, the clearly better “Heartbreak Ridge” was not claimed in F3 Nation. Schedule request submitted and awaiting Corporate approval, pending completion of said approver’s daydreaming about his 7th grade crush.

The sight of the shovel flag waving at the top of the hill in the rain and under the lights while we did American Hammers was breathtaking. I love moments like that when I’m reminded of our great country and in the same moment the camaraderie that we have with F3.

It’s an honor to work out & live life with you gents. I look forward to continuing to build the West End territory of F3RVA with all of you.