Tag: Heartbreak Ridge

COP — Don Quixotes and other stuff
Exercises — Some other namby pamby stuff that doesn’t matter
Viral finally arrives!
Dora 1-2-3 — Partner up. 100 Merkins, 200 LBCs, 300 Copperhead Squats – pace set running from 20 yards out to up to the top of the terrace of the top field and back.
(Redneck) Tunnel of Love
Myrtle Beach Tabata — Partner up. People’s Chair <-> Crabcakes 3x repeato
SOJerkin Gym (Attila with the Q) — 10 Jerkins, 20 PLTs 2x repeato
Quick Ring of Fire, then 1MOM (20 American Hammers OYO, Flutter Kicks, Homer-to-Marge)

Mosey back to Goose’s flag. Numberama. Name-a-rama. EF Hutton took us out.

NMS

This morning, of one of the worst fears of life as an F3 Q actually happened to YHC. There is nothing SO BLINDLY TERRIFYING as knowing one has a Q and then missing one’s alarm, waking up and doing the math & realizing that outside of bending the time-space continuum, there is no chance one will make it on time.

And one needs to get dressed.
And one needs a water bottle, filled with water preferably.
And one notices it is pouring so “don’t forget to bring a towel!”
And WHERE THE F ARE MY KEYS?!?!?!?!

As YHC drove at a breakneck pace up Chippenham/Parham (contrary to popular myth, Henrico County doesn’t wall off the West End Fancyboys from SOJers after dark) he felt like Matthew McConaughey in Interstellar — trapped in a fourth dimension just beyond the communication of anyone . Text after text with no response.

Right now they are wondering who’s Q.
Right now they are moseying away from the flag.
Right now they are proclaiming a pox on all of SOJ!

Once YHC finally arrived on the scene. The PAX was gracious to yield the Q back to YHC. For as terrible as YHC felt about his late arrival, the PAX jumped right in behind. Gotta love this group!

In a move that might have strained YHC’s already tenuous endearment to the PAX, after repeatedly jumping over a looong deeeep puddle right at the base of the terrace of the soccer field during Dora, the PAX lined up along the soccer field sloptrough for a quick trip or two through the Tunnel of Love.

While YHC is prone to tall tales, YHC is not exaggerating in that the water was: 1) at least six inches deep, 2) probably full of goose crap and fertilizer run off, and 3) COLD.  YHC normally comes home with a goodly sum of grass clippings carried in his trousers, but today was a whole other level of muddy grossness.  Hope everyone enjoyed it as much as YHC. 😉

Thanks to the PAX for letting us SOJers take over this week!

Thanks to Flipper for humbly suggesting that 300 Lt. Dans wasn’t such a good idea.

Thanks to Pucker for pinch hitting. YHC has dubbed thee an honorary SOJ Redneck of the Roundtable. Find your nearest Walmart or Cabelas to pick out your first Realtree camo shirt free of charge. Tell store security Viral sent you!

Let’s get viral!

In the absence of our usual leader Loose Goose, YHC took the Q for HBR (Heartbreak Ridge not Harvard Business Review).  Five braved the unseasonably cool conditions this morning for a good start to their day.

SSH X25 (some initial difficulty counting for your YHC), Imperial Walkers X20, Don Quixote X15, Flutter Kicks X15, Hello Dolly X15

Mosey to the hill at the end of the football field to make good use of this slope.  Paired up, with one running up hill to fence and back while teammate performed an exercise – 3 rounds for each exercise.  LBCs, Deep Squats, Merkins, Lunges, Alabama Prom Dates.

After having enough of the hill work, mosey to the basketball courts.  OYO 10 Merkins/1 WWII situp, run to far end 9 Merkins/2 WWII situps and continued until we got to 1 Merkin/10 WWII situps.

Mosey to the wall of the school by the parking lot for a Triple Check.  Wall sit, box cutters and run to the far curb and back.  We finished three rounds before moseying back to the flag for two rounds of ring of fire with Merkins.  Then finished with Merkin Hammers, Freddie Mercuries, Heels to the sky and flutter kicks.  Solid start to the day!

Not to be deterred by low numbers, 3 of the baddest men on the planet took to Heartbreak Ridge like they owned it. The weather was perfect, somewhat cool and humidity seemed lower than it has been in awhile.  The Greatest Beatdown ever performed went something like this:

Mosey around the track 1 1/2 times to the corner near the jerkins bar for COP:

20 SSH IC, 15 Don Quixotes IC, 20 Imperial Walkers IC, 20 Hillbillies IC, Arm Circles small 10 forward 5 large Reverso.  20 Freddie Mercuries IC, 10 Merkins IC

Start at 1 corner of the Track run around the track and stop at the 50, endzone corner, endzone corner, 50, endzone corner, and back to the start.  First time around do 20 Merkins at each stop, 2nd do 20 jump squats, and 3rd time around do 5 burpees at each stop.

Move to Heartbreak Ridge

Bear Crawl up the Hill…..Crawl Bear Down the Hill.  (not that great so we moved on)

Toga’s House of Pain for a Triple Check

Runs up and around the shovel flag.  2. Freddie Mercuries 3. Balls to the Wall  X 3.

Crooked Wooden bleachers: 8 dips on the way down on each bench first 4 then 20 dips on last bench.  Back up 10 incline merkins on first 4 then 20 merkins on last.

Back to Flag for a Steamy Triangle( not enough people for a ring of fire)

20 APD’s IC, Hold 6 inches for final minute.

Numberama/Namearama……Garbage Plate took us out.

MoleSkin

YHC would Q more but is often afraid his 5:33 start time would not endear him to the PAX, but at the request of Loose Goose, I took the Q.  I arrived early to an empty lot and darkness, oh the time is changing fellas.  I had big plans to lay the most epic beatdown in F3 history.  However at about 5:25 my loan friend Ronnie rolled in and with about 30 seconds to spare Garbage plate rolled in to at least give us enough for a triple check.  The Pax killed it. Always up to the task.  At one point we saw a possible EH running the track but according to Ronnie maybe we should wait when its not such a lame Q.  Thanks Ronnie for the props.  We proceeded to follow thru with the plan and at the end, we all agreed that this was probably the most incredible feat of human endeavor.  It may have been the greatest Q followed up with the greatest individual efforts by a Pax in RVA history.  It was the Greatest beatdown in the World,  but this wasn’t really what happened at the greatest beatdown of the world this is only a “Tribute”   Tenacious D fans will get the joke.  If a tree falls in the woods and no one is there to hear it, does it make a sound?  If only 3 pax show up for the greatest beatdown in the world,  was it really the greatest?  Not sure but I will roll anywhere with Ronnie and Garbage Plate.

No announcement.. there were 3 of us.

10 stalwart men gathered for some hard work in the gloom this morning at Heartbreak Ridge. Just as the last PAX arrived ON FOOT AND ON TIME, they proceeded to carry the flag around the AO in honor of Circle K’s father, who passed away yesterday. They left some shovel marks and maybe even a few trenches along the way as they sucked in the humidity on this fantastic July morning. Here’s how it went down:

THE THANG
— Mosey to northwest corner field outside of the track.
— Warmup: Invisible Jump Rope x20 IC, LBCs x20 IC, QUALITY Merkins x5 IC, Imperial Walkers x20 IC, Don Quixote x10 IC, Russian Soldiers IC

— Mosey to Jerkin Gym
— With partner, 10 QUALITY Jerkins, 10 QUALITY Merkins, 2 sets
— Plank-o-Rama
— Take a lap around the track, do another set of 10 QUALITY Jerkins, 10 QUALITY Merkins with your partner

— Mosey to upper field.
— Ark Loader:
. Lunge 1/2 of the field, sprint the rest. Lunges should touch knee to the ground as long as you’re able.
. Bear Crawl 1/3 of the field, sprint the rest
. Plank-o-Rama
. Bunny Hop 1/3 of the field, sprint the rest
. Army Crawl (aka “drag your pickle on the ground” per Gomer Pile) 1/3 of the field, sprint the rest

— Mosey to west school wall adjoining the parking lot
— Triple check: Wall Sits/Planks/Sprint to other side of parking lot & back. Any PAX who have not carried the flag get their opportunity here

— Mosey to start point with the flag
— COP: Ring of Fire (10 QUALITY Merkins), Freddie Mercurys x20 IC, APD (slow down & feel it in your back) x20 IC, Hello Dolly x20 IC

— COT

MOLESKIN
First things first – all PAX offer our condolences to Circle K and the Thurman family. Per Swirly, Mr. Thurman was a Marine, and thus in honor of him and in thanks for his service to our great country, we each took a turn carrying the flag during our workout this morning. Our prayer was and is for comfort in your grieving and for His grace in remembering & celebrating the life of your father. We are with you. You’re an important member of the F3RVA PAX, and we’re privileged to be able to support you during this time.

The emphasis of today’s exercises (YHC said it many times) was quality & maximum benefit over speed. The Q’s original options list included B.O.M.B.S. but with the volume of reps there it would have been much easier to let our focus falter. Maximum Benefit. Well done, PAX for rising to YHC’s challenge and executing.

Thanks Flipper and Pucker for stepping up to Q over the next two weeks. Take care of that shovel flag. The PAX is grateful that we’re not all still staring at each other wondering which non-HoneyDo/non-Loose Goose Q will take the reins.

ANNOUNCEMENTS
Arrangements for Circle K’s father: Visitation will be Wed 7/19 @ Blileys Funeral Home on Augusta 6-9pm. Funeral will be @ 3pm Thursday at Our Lady of Lordes.

ReeseStrong 5K on Sep 16 – sign up now to be part of the largest, BEST team in the race. Crab picking, good fellowship, and good beer at Circle K’s afterward (all of this is family-friendly) http://www.reesestrong.org/reesestrong-5k/

Honk.

Six strong shook of the Fartsack on a beautiful Tuesday morning. Here is what went down:

COP – SSH, Don Qs(slowed down for Loose Goose), Freddy Mercurys, Merkins, Russian Soldiers.

Mosey back to parking lot for Touch-a-Bus. 5 Buses, 5 Burpees at each Bus.  Mosey towards the Jerkins Gym, stop for 50 Bench Kicks, then time for main event –

The Jerkoff- 11s of Jerkins, run up heartbreak hill, WWII situps at the top.

Head back to benches for 50 more Bench Kicks, then back to Jerkin Gym for 2 sets of AMRAP Jerkins. Back to the flag for mary, Seymour took is out.

NMS- With the Home Run Derby at NOTOLL this morning, and YHC not a baseball fan nor much of a player, YHC opted for a more universal theme. The Jerkoff was a well received by the PAX, as who does not love a combination of Jerkins, 11s, and hills.

However the 11s did take a long time as the hills from the Jerkin Gym is a good distance. Flipper remarked this was the longest Jerkoff he’d ever experienced, way to soldier through. The only way to improve your endurance is practice…

Garbage Plate questioned the pointfulness of Bench Kicks, wondering aloud whether they were in fact Corporate approved. After the 2nd Set of 50 he became more appreciative.

Ronnie shared with YHC his thoughts of posting in Dallas recently, good to know F3RVA sets the bar high. Also good to learn Loose Goose is officially in for the BRR, we’ll have to do more of the heartbreak hill in the coming weeks.

Announcements – HDHH for Toga tomorrow at 6 at The Answer.

Silent Assassin signing off.

 

5 fearless and worthy men met for sharpening at another heart breaker. Despite an absolutely terrible already bright 62F and clear morning this cherry was happy to VQ.

After startex and pre-amble, Conspiracy (LIFO) joined us and then Loose Goose needed to find Elvis. Splinter, Offshore and YHC got started and the others joined in when they could:

THANG :

• Mosey to front of QMS
• Warmup IC = SSH x 20, Merkin x 20, LBC’s x 20, Flutter Kicks x15, Dolly x15, Rosalita x15, Flutter Kicks x16, Merkin x20 (we wanted to admire Conspiracy’s form again)
• Mosey to the low ground next to the ball field
• Lazy Triple Check – Iron Chair, 20 decline Merkin, 20 Dips
• Mosey to basketball court / blacktop wall
• Pair up for F3 Graffiti:
  • 15 Donkey Kick on wall – BTTW + Iron Char
  • Suicide burpee count down (from 9 – 9 lines)
• Mosey to PES playground.  Pair up: 30 pullups
• Indian Run around the outside of the courts and ball fields to the track
• 2x Orangutans on football goal posts
• 3x ring of fire – double pump merkin burpee

Numberama, Namorama and YHC took us out.

NMM

PAX enjoyed exploring the features of the Heartbreak AO. Sunrise is at 551a but BMNT was at 440a so it was already quite bright thus killing off the gloom and allowing a solid recon. There are some coupons behind Pemberton that are lonely and in need of use – YHC thought about several audibles, but decided to leave them for next time. Once again, PAX noticed who we think is the pastor from West End Assy of God doing a light workout – EH commence. Some nerd discussion about big data and moving the forum. TClaps to Splinter for the initialization and legacy data movement.  We wrapped it up with feasibility discussion about real pull up bars in the AO and whether we really need construction plans.

Thanks to Splinter for letting me take his slot and borrow his shovel flag.  Thanks to all PAX for bearing with a VQ.

Announcements

• Circle K putting together a convergence for the Fourth
• Friday Lunch Fellowship at Whole Foods
• OBX pre blast next two weeks – then later in summer

5 regulars and 1 FNG busted out of the fartsack this morning to move in “V formation” and expand our claim of this great AO. Last night’s storm left a few temporary Mississippi-style swamps around the AO but these 6 were not deterred. Here’s how it went down.

THE THANG

Details and Audibles:

• Warmup COP: Jump Rope, LBCs, Russian Soldiers, Imperial Walkers
  No running with Pull-ups & Merkins
• Mosey route modified to ensure the AO was marked in all 4 corners. We own this b***h now! Corner 1 – 10 Burpees. Corner 2 – Dog leg raises, 10 each leg. Corner 3 – 10 WWII situps. Corner 4 – 10 IC Freddie Mercuries.
• 5 Minutes of Mary became ~7 Minutes of Mary due to time. Lots of exercises ending with Superman, of course.
• COT/naming of FNG

SOGGY MAN MOLESKIN
– Welcome FNG Volley to F3 and back to RVA! He walked up to the Q promptly at 5:18 and declared, “I’m Nate. My friend in North Carolina EH’ed me.” IS THIS GUY A NATURAL FIT FOR F3RVA OR WHAT??? Going with the tennis theme, the PAX just couldn’t bring ourselves to name a pastor “FNG Deuce,” especially since you acquitted yourself so well your first time out. We look forward to having you back at Heartbreak Ridge and other AOs in F3 RVA.
– When YHC scouted the new parts of the AO yesterday it was bone dry. Today, it didn’t take us too long to splash our way into the upper field, and it was tough to find a firm piece of ground (forget dry) from there on out. But like Chuck Norris, YHC (and I’m assuming everyone else) was pushing the earth down with Merkins, not himself up as hands sunk into the ground…
– Attila (and to a lesser extent FNG Volley) taunted the Q by wearing an extremely clean white shirt. Though YHC was definitely tempted to modify the plan and make an example of such a crime, seeing and having this gander fully take ownership of the AO was something that had been a priority for awhile now, and was not to be put off any longer. That Calvin Klein undershirt of Attila’s got away with only some H20 and maybe a little mulch stuck to it. Fool me once, shame on you. Fool me twice, shame on me. Won’t happen again.
– Regarding “marking the territory” it was good to check out parts of the AO we hadn’t seen or used before. Better Pull Up bars over at the elementary school, and maybe even more recently mowed grass??!?! Excellent. We left our marks F3 style — no fire hydrants or trees were watered and no golden eggs laid.
– Well wishes to Sabotage and his gimpy shoulder. Get well soon, and we’ll enjoy seeing you post at runs until then.
– As always, it’s an honor to lead, thanks for allowing me to do so this morning. This is one of those days that, due to constantly interrupted sleep last night, YHC likely would not have posted if “Loose Goose” hadn’t been on the Q sheet. Time to go sign up again. Sabotage was signed up for VQ week at 45MoM and needs a sub. Is anyone else feeling LUCKY????

Honk.

Eleven emerged to celebrate YHC’s 40th Flag Day Eve with a beatdown that went something like this:

Mosey to left field on Field 1 for COP: Hammer Dance x20 IC, Windmills x10 IC, Upright APDs x8(?) IC, Mariah Careys x10 each leg IC, Men At Work x20 IC.  In between each set, 5 walkout Merkins OYO.

Mosey to the shotput pad for Sally.

Mosey to the track for Triple Check: Crawl Bear up hill, Hello Dollys, LBCs.

Mosey to the midpoint between the softball fields for Lindsay: Merkins and Broad Jumps toward the third baseline of Field 2.

Mosey to the hill.  Bear crawl halfway up and plank, incline Merkins IC x5, rotate 90 degrees, Merkins IC x5, rotate 90 degrees, decline Merkins IC x5, rotate 90 degrees, Merkins IC x5, bear crawl to top of hill.

Mosey to the other side of the track.  Merkin ROF, WWII situps x10 IC, M.C. American Hammers x20 IC, Primo-led Marge/Homer/Single-Leg Dollys.

Mosey back to the flag for COT.

NMM:

YHC plans what he thinks is more than 45 minutes, and the PAX just crushes it.    PAX still needs to work on Upright APDs, though – they haven’t made it through a full set yet.

Themes for the workout today were humping the air, YHC’s personal challenges (Sally, Merkin Challenge, Crawl Bear up that hill), and indestructibility of the Soundfreaq Soundkick: https://www.amazon.com/Soundfreaq-SFQ-04-Sound-Bluetooth-speaker/dp/B007XOQI4S The speaker survived being run over by a smiling woman in a Buick during the COT.  Polls open at 7, ma’am.

Props to Cake who continues to post in a hooded sweatshirt.  He is from Roanoke, which is halfway to Mouth of Wilson.

During the Lindsay, PAX spotted a lawnmower being brought to the softball fields.  Alas, it was only a tractor for dragging the dirt infield.  “We just have about 5 more minutes, sir.”  “I gotta drag this field.”  Ok…

Thanks to Rosie for introducing Sally and bear crawl/Merkin up the hill, FlipDawg for inventing the  M.C. American Hammer on the fly this morning, Primo (Charlotte) for leading the Marge/Homer/Single-Leg Dollys, and Toga for lending the SF.  Happy Birthday to Gumbo’s 2.0.

Sally is the name of YHC’s new puppy.  The M and 2.0 threatened to change her name, but couldn’t decide on a new name, so her name at the vet is Sally For Now.

West End lunch is Fridays at noon at Whole Foods.

 

 

12 terrific trees of men showed up on this Tuesday at Heartbreak Ridge.  This is what transpired:

Mosey through the parking lot and did a dash of “Parking Lot Tracers” as we progressed to the COP location:

COP

• X52 SSHs for the wonderful podcast 52 where corporate tried to poke Da’Ville bear
  • X10 Merkins for it is the monthly Challenge
• X25 Imperial Walkers
  • X10 Merkins
• X25 Freddie Mercuries
  • X10 Merkins
• X15 Smurf Jacks
  • X10 Merkins
• X10/X5/X10/X5 Arm Circles
  • X10 Merkins

THANG

Mosey to a corner of the parking lot:

“Bear Park Merkins”

Line up on the edge of the parking lot.  Bear crawl to first parking lot line. Complete 1 Merkin. Bear crawl to the second parking lot line. Complete 2 Merkins. Repeat till there are no more lines – 19 lines in total…

Abs of Fun

• 12x 8ct Swirlies
• 12x 4ct Heels to Heaven
• 12x 10ct Windshield Wipers
• 1 minute breather
• 12x 4ct ABCs
• 12x 8ct Swirlies
• 12x 4ct Heels to Heaven
• 45 second breather
• 12x 10ct Windshield Wipers
• 12x 4ct ABCs

“Feel the Bern”

16 – no make that 9, Bernie Sanders hill repeats

Line of Fire

5 Merkins back and forth

COT/Namorama

NMS

5:30 came and a sizable crowd of men started across the parking lot.  YHC started doing parking lot tracers and caught many of sleepy heads off guard.  This is normal parking lot.  There was a lot of tracing going on in this parking lot.  Respect was given as the PAX knocked off 52 SSHs and 100 Merkins in COP.  YHC didn’t even try to push Da’Ville counting on the Pax as he knew he needed to pick his battles.  And battle it was to do “Bear Park Merkins.”  Holy smokes, YHC should have given the arms a break after the 100 Merkins in COP.  But if you are going to be stupid, you better be tough.

All was happy that a bus came and forced us to Abs of Fun a tad, and just a tad early.  YHC, living up to his name messed up and took the first break BEFORE the ABCs.  Errrr….  The pax might have enjoyed the change up, for a bit.  But Windshield Wipers, wiped that enjoyment.  YHC was nice and gave the Pax a strong 3 count rest bit.

Needing to bring the “ridge” into the mix, the PAX headed over to the track. YHC briefly discussed Bernie Sanders and off we all began.  YHC once again lived up to his name and lost count.  Cake was there to set the record straight.  Throughout the PAX discussed the value of socialism and having YHC do all the work on this exercise.  This request was denied.  As in the primaries, the rules were changed to benefit the status quo and 6 versus nine became the target.

To capture 300 Merkins for the workout, the PAX lined up and did a “Line of Fire” back and forth of 5 Merkins.  YHC is proud of these warriors and welcomes Trig to his first F3 workout.  I only caught of the 11 names on my phone before I stopped recording prematurely.  If anyone can fill in who I missed, that would be great.

Announcements:

• Charlottesville is up and running and still needs our support. Consider and commit to get out there and help the efforts to get Charlottesville up and running. See Lab Rat
• Fudd soiree next week.  Respond to his BB.

A magnificent seven with a plus one posted for a beautiful morning at Heartbreak Ridge.  Hilarity ensued as we engaged in the following:

Mosey around parking lot to warmup COP: SSH, Imperial Walkers, Don Quixote, Merkins, meet our temporary mascot (more on this later)

Mosey to field for intervals= 15 secs sprint, 45 secs mosey: repeato x10

Mosey to pull-up bars for: 7 pull-ups, 15 froggers, 10 flutter kicks, WWII sit-ups while waiting for the pull-up bars: repeato x3

Mosey to dip bars for: 7 jerkins, 10 SLOW heals to heaven: repeato x3

Mosey to the Hill of Eternal Pleasure for 10-12 (number being debated) sprints up the hill.

Mosey back to parking lot for 10 burpees in cadence and single leg APDs.

YHC took us out

NMM:  It’s always a pleasure to see the bright and shining faces of a strong PAX waiting to see what’s going to happen at the AO.  In this instance, the special surprise was the bright and shining carapace of our newest mascot hereafter known as Lunchroom.  Our six legged buddy saddled up next to Honeydo and then moved to the center of the ring to take the Q.  Ever the shy one, Lunchroom suffered from stage fright and moved back to the outer circle to finish the exercises with Garbage Plate.  For the life of me, YHC can’t understand why we didn’t immediately break into a round of Dying Cockroach, but maybe that would have been mean considering our guest.

Speaking of cockroaches and their knack for not letting anything stop them, Kru made some comment about coming back and completing all of his runs up The Hill of Eternal Pleasure after the workout.  YHC hardly heard this due to the sound of everyone sucking wind, and little thought was given to the statement.  Guess who went back to finish his hill sprints after the COT.., that’s right, it was KRU!  YHC has seen people do monthly challenge reps after a workout and nut jobs like Sippy Cup and Saab run home, but YHC has never seen someone head back to the AO to get in their reps.  Detention well served!

Announcements:

• Malpractice has a fundraising 5k in the works.  Someone please post the link.
• See Honeydo if you can clown car to CVille this Saturday.
• There may be an over under on how long YHC can muster a Hardywood’esque positive personality when posting in Nashville.

Stay Classy,

Toga