Tag: Heartbreak Ridge

Fifteen of Westhoe’s finest came to Tuesday’s finest AO for a beatdown. A few joined us in the COP after we got started.

COP: SSH, Don Qs, Imperial Walkers, Arm Circles, Merkins, Flutterkicks, Scorpion Kicks. Mosey to front of PES for Triple Check: HRMs, Heels2Heaven, run the loop. Mosey down to QMS tennis courts for a HDo favorite: Wheelbarrows and Derkins. 3 rounds.

Then over to QMS benches for 4 rounds of 40 Benchkicks & 20 Squats, with Handshake very concerned with everyone’s Squat form. Down to the Jerkin Gym for 4 rounds of 8 Jerkins. Back to the flag for 3 min of Mary. YHC took us out.

NMS: Always a good morning when the age range of the PAX is between teens and seventies. YHC took the Q to sweat off some excess vacation lbs. Without his pal Joey Chesnut, Mariner was stuck with us old guys. Solid to have 15 PAX while missing some HBR regulars.

Announcements: Ruck event this weekend in SOJ. What better way to spend 8-12 on a Friday night.

The WestHoe renaissance continued as a PAX of 17 assembled in the rain to HBR for bus stop covered beat-down.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • HRM
  • LBC
  • APD
• At each school door (5), do 20 HRM, 30 squats and 40 LBCs
• 3x check with run, FK and WWII sit-ups
• Find a wall – 3 sets
  • 15 wall sits with alternating air press, milkers, Muhamed Ali’s
  • 20 PLTs
  • 10 Mike Tyson
• Mosey back to parking lot, stopping to do 20 dips
• COT with YHC taking us out

Great day on the west end with 1 clown car, 3 father/son pairings, 2 Rogers (really 3 with Fudd), and a couple of Houses.  Strong numbers and not much mumble-chatter once the reps started to pile up.

Plenty of announcements with Convergence on Saturday at 6:30 am.  October 4^th could be busy with service opportunities.  Mr. Rogers and Blue Moon setting up a table in Maymont for a suicide awareness event and Gomer rebuilding a handicap ramp for a non-profit.  See Slack.

God is good all of the time!

Attila

18, yes that correct, 18 joined for this weeks Heartbreak Ridge.

0530 we stepped off with and 0530 and 22 seconds Fudd comes rolling in. Mosey over to the front of QMS for COP. After each exercise we completed 1 Burpee.

Mosey over to the front of Bus Loop and continue a couple exercises. Mosey over to the from of Pemberton and complete. Couple exercises. Mosey over to the PES Bus loop.

Get in 2 lines of 10: First line Bear Crawls to each Pole and does 2 Merkins, continue all the way to the 15th Pole. Group 2 starts when group 1 makes their way to the Third Pole.

Get in groups of 3 or 4 and grab a Block. P1 Bernies up the Bus Loop and runs back. P2 does Curls, P3 Squats. For the groups of 4 P2 does 5 Curls and hands the Block to P4.

Gorilla Shuffle up the Bus Loop. Face school for 7 Poles, face street for 8 Poles.

At the top of the Bus Loop get in 2 lines again. Bear Crawls to the each Pole and complete 10 WWII’s. When finished grab a Block and complete 10 Presses and 10 Curls while waiting for the 6.

Mosey back to the front of QMS and complete 20 Dips and 10 Derkins. Mosey back to the Flag, time is up.

Announcements – 11th Anniversary of F3 RVA at Dogpile on September 20th at 0700 hours. Westhoe 2nd Lunch today at Noon at Firehouse Subs at Innsbrook.

Prayer Requests – Continue Prayers for Charlotte and her Cancer. Many Thanks for Gaudi donating his time and talents to helping her wish come true with a Treehouse. He heard about her need and the next day he made the trip to meet Charlotte and her family at Lake Anna with ideas and sketches. Many thanks for his graciousness.

NMS – YHC thought this morning about bringing some Blocks, but YHC forgot most of them were broken. As cars were pulling into today the idea of 1 Block for every 2 men turned into 1 Block for evert 3 men, and then to 1 Block for every 4 men. It’s great that we also had a recent FNG bring a FNG.

We had 13 today, but no Honeydo and no Handshake. We started without them. The workout went something like this.

Mosey forward, Karioke left, Mosey backwards, Karioke right back to start

Disclaimer

Warmup: in cadence

• 20 SSHs
• 20 Imperial Walkers

Mosey to the front of the school: in cadence

• 10 Don Quixote in cadence
• Stretch: Right foot/Right hand; flapjack

Mosey to the wall at Quioccasin

• 15 People’s chair airpress
• 10 BTTW Hand Slaps in cadence
• 10 Donkey Kix OYO
• 15 People’s chair Milkers
• 10 BTTW Australian Mountain Climbers
• 15 Donkey Kix OYO
• 15 People’s chair Lalannes
• 10 BTTW toe taps
• 15 Donkey Kix OYO

Mosey to hill between Quioccasin and Pemberton

• Jacob’s ladder: up the hill 7 times with 1, 2, 3, etc. to 7 Burpees at the top
• Stretch

Mosey to playground behind Pemberton: 3 veces (español: 3 times)

• 8 Pullups OYO
• 15 Merkins OYO
• 30 Squats OYO

Mosey to the wall at Quioccasin

Crab Walk most of the way to the corner at the front

Mosey to the side of the school: Partner up for a Dora across the parking lot for

• 75 Merkins
• 150 LBCs
• 225 Flutter Kix (2 ct)

Mosey to flag.

• 20 APDs in cadence
• 15 Heels to Heaven in cadence
• 60-count 6-inch leg lift

Announcements

September 6: Party at Tater’s for Gypsy and Pinto upcoming weddings: Bring dessert or side, Let Tater know if you’re coming.

September 9: Lunch a week from today at Firehouse Subs: 2^nd Tuesday/2nd F

September 20: 11^th anniversary of F3 in RVA: Check Slack for details

COT

“It is not what happens to you, but how you react to it that matter.” Epictetus

Pre-Labor Day fall-like weather greeted 14 noble warriors who descended upon the football field of QMS, embracing the dew and grass clippings.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • Suzanne Somers
  • HRM
  • LBC
• Superman meets a prostitute (form the figure S on the field doing 10, 20, 30, 40, 50, 60 reps of an exercise at each point, repeating on the trip back)
  • 110 Mike Tysons
  • 180 WWII sit-ups
  • 210 CDD
  • 200 monkey humpers
  • 150 LBC
  • 60 APD
• Mosey back to the flag for COT and YHC taking us out

Needless to say with the volume of reps today that was one dirty and wet whore at HBR.  Great to have Full House and Tool Time join us today after their 1^st F3 workout yesterday.  Tomorrow Senor Frog has a birthday Q at First Watch for those interested.  Prayers up for those struggling with cancer, death and life’s challenges. 

Convergence on Monday at 7 am at Dogpile.  Party at Tater’s on September 6^th for Pinto and Gypsy’s upcoming nuptials (to separate women, not each other).

God is good all of the time!

Attila

15 F3 participants left the comfort, safety and warmth of the Fart Sack for some Tuesday morning Heartbreak in the misty gloom.

Here’s a probable version of what could’ve transpired.

Mosey around the parking lot for a quick wake up.

COP- Standard.

Picks up some Frisbee Coupons and mosey to top of Heartbreak hill for 50 Squats.

Mosey to gym for some partner 5X3 Gerkins.

Mosey to bleachers for some partner Dips & squats.

Mosey down Westridge Rd while doing one Merkin at every vehicle on right side of road.

Mosey to Pinchbeck Elementary School for some Dips & Pole Smokers.

Mosey back to Heartbreak with some more squats along the way.

COT- Thank You Attila for praying over us. You should quit your job and become a pastor!

Prayer requests should be on your minds the rest of the day. They are important.

Labor Day convergence at Dog Pile. See slack for more color.

Labor Day is a federal holiday in the United States celebrated on the first Monday of September to honor and recognize the American labor movement and the works and contributions of laborers to the development and achievements in the United States.

Thank You for letting me be YHC.

7 men came together for a back to school workout. Prayers for Taters dad.

The Handshake and I took a cross the river road trip to see the Alamo yesterday. Nancy, during his introductions, stated that all are welcome to attend for a while, but ALL are expected to eventually step up and lead. I guess Handshake took this to heart and felt the need to sign me up for Heartbreak. Then decided it was a bit early and turned his alarm clock off.

12 Men started this 70* & Sunny Tuesday morning with YHC.

This is a possible version of what the 12 could’ve experienced.

Mosey across the parking lot and back to find out why Fudd was late.

COP Introductions, disclaimers and basic warm up.

Mosey to my truck to pick up some lady like Frisbee coupons.

Mosey to the top of Heartbreak hill for some squats.

Mosey to the monkey bars for some Partner Jerkins. 5X3

Mosey to the stadium seating for 40 Dips.

Mosey down Westridge Rd through the neighborhood to PinchBeck Elementary School stopping for WW2’s & LBC’s.

Found some benches for 60 more dips + some people chair, head, knees and toes.

Mosey back to Heartbreak Ridge while stopping at every vehicle on the Left side of road for some “Half-Ass Burpees” (2) at the “Free Zone” heating and cooling truck.

Numbers, Names & Prayers.

Thank You for letting me lead this morning.

Thank You Attila for that awesome prayer. You are a gifted speaker.

Please keep all the prayer requests in your hearts and thoughts through out this day.

SYITG

The non-tour stop/tour stop at Circus Maximus.  One visitor and 13 regulars took a tour of GHS.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • HRM
  • LBC
  • Tour of Godwin, KB style – multiple stops with 5, then 10, then 15, then 20 reps of an exercise; adding/dropping a new exercise at each stop
    • 50 lawnmower pulls, each arm
    • 50 upright rows
    • 50 tricep presses
    • 50 curls
    • 50 KB FK
    • 50 sit ‘n presses
    • 50 KB presses
    • 50 overhead pulls
    • 50 squats
    • 30 weighted lunges, right leg
    • 15 weighted lunges, left leg
  • COT with YHC taking us out

I guess the PAX was weary of a KB workout as the only visitor was the NAMTAM himself, Rosie.  I guess that is the greater PAX’s loss. Plenty of coffee for the regulars.  Plenty of time under weight for all. 

Plenty  of activity and prayer requests.  Continue to pray for Fudd’s sister Mary, Senior Frog’s father-in-law, Fireman Ed, Roger Roger, and Charlotte (Handshake’s wife’s cousin’s daughter). 

God is good all of the time!

Attila

14 men gathered for a sweaty Heartbreak brought to you by YHC.

COP in front of the school.

Mosey to the Montessori School parking lot for Triple Check.

Ascending Parking Space Merkins and WWII’s

Triple Check # 2

Touch a Tree

Picnic Table Dips and Merkins

Announcements – Crab Feast at the American Legion Post off Robious Road (in the back of Tarrington neighborhood) on Friday, August 1st from 4pm to 8pm. $55. Unlimited Steamed Crabs, Cold Beers, Hamburgers/Hot Dogs. Parking at James River High School and a shuttle will transport you back and forth. Here is the link: https://www.eventbrite.com/e/james-river-post-354-52nd-annual-crabfeast-tickets-1376822566359

Prayer Requests – Fireman Ed, Roger Roger, Fudd’s sister – Mary, my M’s Cousins Daughter – Charlotte who went through Bone Cancer treatment last year and the Cancer is back and in her lungs. It doesn’t look good at the moment. Prayers for Charlotte, for the Evans family. Prayers for the Doctors and a treatment plan/option.

NMS – Thank you for the opportunity to lead today.