Tag: Heartbreak Ridge

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.