Tag: Heartbreak Ridge

8 hombres gathered for this weeks Heartbreak Ridge. With guys on the IR we modified to meet the need.

We got in groups of two and stayed with our partner the entire time. Each group had a Microblock and the run was the block couldn’t be set on the ground the entire workout. Various exercises were completed.

Announcements – Heist/Hermes are going to The Bridge on November 30th, leaving from Wawa at Westchester at 0615. Upchuck is going to The Bridge on December 14th. Thanksgiving workout at Mary Mumford this Thursday at 0700 hours.

Prayer Requests – Gypsy, Roger Rogers M, Fudd’s sister, Fireman Ed.

NMS – Glad to take the lead today and mix things up. No running for crew today. Extra prayer requests for Atilla injured toe.

In honor of Mike Tyson, we did his eponymous exercise today. I’m sure he appreciates it.

We also avoided an opportunity to do BTTW exercises, despite requests from both the Pax and the Wall. Next time.

Mosey

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

Disclaimer

Warmup: in cadence

• 20 SSHs
• 20 Imperial Walkers
• 10 Susan Sommers Right
• 10 Susan Sommers Left
• Stretch

Mosey to Heartbreak Hill

Jacob’s ladder with

• 5 dollies at bottom each time: up the Heartbreak hill 7 times
• With 1, 2, 3, etc. to 7 Mike Tysons at the top
• Stretch

Mosey to football field goal line.

• 11s with Mike Tyson at goal line
• Modified double count V-Ups at the 20-yard line. Somebody had a clever name for these but I forgot. You do a V-up except you clap both hands beneath the left knee. Repeat except clap below the right knee.
• Stretch

Mosey to outdoor basketball Court in back of school for 4 Corner Blimps with alternating Bear Crawl or Crab Walk on both short sides and mosey on the long 2 sides:

• 5 Burpees
• 10 Lunges each leg
• 15 IWs
• 20 Mike Tyson
• 25 Plank Jacks
• 30 Squats
• Michael Phelps

Mosey to benches in front of Quioccasin; 2x in cadence

• 10 Dips
• 10 Bulgarian Split Squats right leg
• 10 Incline Merkins
• 10 Bulgarian Split Squats left leg

Mosey to shovel flag and times up!

Announcements:

Whitesnake is sporting a new haircut.

Chili Cookoff: Handshake is the designated North of the River contestant.

Thought for the day:

Jeremiah 31: “This is the covenant I will make with the people of Israel after that time,” declares the Lord. “I will put my law in their minds and write it on their hearts. I will be their God, and they will be my people. No longer will they teach their neighbor, or say to one another, ‘Know the Lord,’ because they will all know me, from the least of them to the greatest,” declares the Lord. “For I will forgive their wickedness and will remember their sins no more.

Prayers for Fireman Ed, Roger Roger’s M, Fudd’s sister, Gypsy

Nine of us met at Heartbreak Ridge this morning. Three even had a nice pre-run (impressive), one of whom (Supply Chain) joined us from Illinois.

Warm up: Normal stuff, but 10 fast Burpees were needed…just because.

Legs: A Triple-Check-Dora-Something or Other was poorly communicated by the Q…but the Pax got the point with 3 rounds of Lunges, Squats, and Runs

Arms: Triple Check of 30 Dips, 20 Carolina Dry Docks, and 10 Pull Ups

Abs: Lots of Pole Smokers

Cardio: Enjoyed running the hill 7 times with equal amount of Merkins at the top

Finished with some stretching and Abs: 20 WW IIs, 20 Heals, 20 WWIs, and 20 LBCs, and 20 2 count American Hammers

Today is an important day in our democratic country.  In the land of F3, there is no democracy; just Q dictatorship.  Here is how the Election Day HBR beat-down went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • Merkins
  • LBC
• 47s – run the length of the football field with 4 stops of 12, 12. 12. 11 reps (8 total trips for the maximum number of years a president can be in office)
  • 47 HRM
  • 47 WWII sit-ups
  • 47 MH
  • 47 CDD
  • 47 side crunches – each side
  • 47 Ltd Dan’s
  • 47 2x crab cakes
  • 47 H2H
• Mosey to the jerkin gym for 47 jerkins and 47 PLTs
• Mosey back to the football field to claim victory in the electoral college – 3 90 yard sprints (270 total)
• COT with YHC taking us out

Great work from the PAX today.  This workout was endorsed by Senior Frog after no one had to suffer the indignity of sharting themselves today.  Grateful a new streak has started on the western end of Henrico.

Prayers up for Fudd, Gipsy and Fireman Ed.  More prayers for our nation on this day.

God is good all of the time!

Attila

This is a work of fiction. Any resemblance to actual persons, living or dead, or actual events is purely coincidental

Scene: Secret meeting of the wives and girlfriends

Mrs. Handshake: Welcome to everyone.  I am excited to learn more about you and today’s workout.

Mrs. Whitesnake: I wonder if Whitesnake had a good workout with Asswhipe and Bloodysnot?

Ms. Hutton: Don’t forget Dipshit and Atomicwedgie. 

Mrs. Lighthouse: Ha!  I also don’t think they know what a merkin is.

Mrs. Offshore: I am just hoping they continue to keep their bromance to themselves.

Ms. Bumble/Horneydo: Nice to meet you all. What are you talking about. And by the way, I’m exhausted after all those Fs.  So is Horneydo, that’s why he missed.

Mrs. Whitesnake: I heard they had eight people. Is that as big as it gets?

Mr. Attila: That’s what she said.

Mrs. Whitesnake: Yes, I did.  How do I know if it is big?

Senorita Frog: Ask Handshake’s Mom.

Handshake’s Mom: No comment.

Mrs. Handshake: He likes calling himself a Clydesdale but that’s far from the truth.

Mrs. Offshore: Let’s focus on what they claim they did this morning.

Mrs. Whitesnake: I am sure they started with some warmup of jumping jacks and situps but with dumb names so they think they are cool.

Mrs. Pigskin: The only thing I ever hear at home is how my husband kicks all your guy’s butts.

(everyone else nods their heads)

Mrs. Whitesnake: Speaking of Pigskin, there is a football field there.  My guess is they ran up and down the field doing some sort of exercise.

Mrs. Lighthouse: I did hear a complaint about a double quarter pounder?  Could that be an exercise or just the E Coli?

Ms. Bumble: Did someone say something about being pounded?

Mrs. Handshake: Ask your mom.

Ms. Bumble: huh?

Ms. Hutton: At some point, I think there will be a hill and burpees involved.  But only after Crustyshorts and Shart finish getting pounded.

Mrs. Shart: What?

Mrs. Handshake: I am guessing this is when Handshake starts complaining loudly.

Mrs. Offshore:  Probably but its hard when you are sore

Mrs. Attila: That’s what she said

Scene.

Prayers for Faceplant’s wife, Fireman Ed, Fudd’s sister and all their families and the medical staffs involved.

Thanks for joining me during my birthday week.

Without a few regulars, the beat went on at Heartbreak this morning.  Here is how it went down?

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • Merkins
  • LBC
  • APD

• Mosey to the football field for laps of luxury – 10 burpees at the each side of the 50, run down the field for an arm exercise in the end zone, traverse across the field as directed in some sort of crawl or lunge and an ab exercise on other side of the field
  • Round 1 – 20 burpees, 30 HRM, 50 yard bear crawl (2x) and 60 WWII sit-ups
  • Round 2 – 20 burpees, 30 CDD, 50 yard crab walk (2x) and 30 side crunches, each side
• Mosey to the jerkin gym to 3x of 8 jerkins
• Mosey to Heartbreak Hill for a 3x check
  • Hill run
  • APD
  • H2H
• Mosey around the track and back to the parking lot for some Mary
  • One legged crunches, each side
  • Flutter kicks
  • Reverse crunches
• COT with YHC taking us out

Great work from the PAX today.  Many of the usuals missed this beatdown that left YHC’s hands cold and wet as the PAX traversed the end zones on our hands.  Laps of luxury always provide a beatdown that is regrettable. 

Prayers up for Fireman Ed and Fudd.

God is good all of the time!

Attila

Twelve PAX came out to find out what a Joint Q of Horny-Shake would look like. With a long initial mosey here is how it went down:

Tag Team COP: SSH, Imperial Walkers, Merkins, Scorpion Kicks – Correct and incorrect, Flutterkicks.

HD: Mosey to PES bus loop. Split pax and each 6 do Pole Smokers up the way with end guy doing 5 Merkins. All the way up.

Handshake: Sprints and various exercises back & forth. No sneaky name of this, maybe a modified Michigan, call it: Upper Peninsula.

Honeydo: Over to PES track for Triple check: Heels2Heaven, Squats, & run a lap.

Handshake: Driveby past the Tomatoes workout group, to QMS bus loop. Attempt at HSKT but Pax wasn’t buying it. Cover the stench of shame with some Donkey Kicks and Dirty Hookups. Over to the DK wall in back.

Honeydo: 10 Burpees, 2 min of Mary. Back to flag.

NMS: With no Q last night YHC asked Handshake if the Bash Brothers were exclusive or was he allowed to Joint Q with other pax. The idea of a Tag Team COP was birthed. It was kinda awkward when EF showed up as the other Bash Brother to see Handshake share the Q with another guy, especially since EF is normally a Spider Run regular.

Glad to have Limey back up posting in RVA for a few days, he rounded out the PAX to the perfect Dozen count. The ladies were back in the PES lot, their temperature range seems to be very narrow as they take off the summer and winter months. You know it’s good company when the mumblechatter naturally flows from Pregnancy Scares in to Economic Choice theory seamlessly.

An energetic eleven PAX found a perfect fall morning for a beatdown. We were blessed to have a F3RVA legend Toga join us, he flew into town just to catch a Silent Assassin beatdown at Tuesday’s best AO. YHC tried not to disappoint.

COP: SSH, Ukrainian Soldiers, Imperial Walkers, Helicopters, Merkins, Flutterkicks, Scorpion Kicks.

Mosey over to front of PES for Triple Check: HRMs, Heels2Heaven, run loop (short or long) then over to back of PES and partner up: 5 rounds of 8 Pull-ups and WWIIs. Long mosey down to QES track to benches for everyone’s favorite: 4 rounds of 40 Benchkicks and 15 Squats.

Over to the Jerkin Gym: 4 rounds of 7 Jerkins. Finish up with 5 trips up & down Heartbreak hill. Stop at bottom for 1 burpee. Increase burpees up to 5 after each trip. Back to flag for 1 min of Mary. YHC took us out with Prayers for Fudd’s sister & family. Also prayers for PAX struggling at home right now, please remember No-OYO brothers.

NMS: Always great to arrive at the AO and see an old friend. Toga is always welcome back in RVA and he usually steals ideas from us to pass of as his in Nashville. Was great to have him in the Gloom with us again.

Solid group of 11 this morning, YHC wanted to work the arms this morning and we did with Pull-ups, HRMs, and Jerkins. Most of the mumblechatter was Handshake trying to upsell his goofy Hoedown ideas from yesterday but the PAX were skeptical.

Announcements: West end lunch today at Firehouse Subs in Innsbrook. Also Whitesnake’s band is playing on Saturday 6-9 at Kindrid Spirits Satelllite room (next to Hardywood downtown location).

The weather held off and allowed the PAX to use the full AO, not just the covered bus loop.  With that, 9 noble warriors attacked the morning.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • Merkins
  • LBC
• Lindsay at the picnic tables – step-ups and dips
• 3x check in the bus loop – run, pole smokers and wall sits with air presses
• Bear crawl ½ way down the bus loop; flying nuns for the 2^nd half
• Mosey to the jerkin gym for 4x of 8 jerkins
• Mosey to the HB Hill for hill runs (5x)
• Mosey to the parking lot for some Mary
  • One-legged crunches – each side
  • FK
  • FM
• COT with YHC taking us out

Great numbers from the PAX on what was expected to be a miserable day.  The workout started with an abundance of mumble-chatter.  Allowed the PAX to check off the 2^nd F.  Grateful that the rain held off for a “regular”/full AO workout.

Prayers up for Fudd’s sister. 

See you in the gloom!  God is good all of the time!

Attila

9 men came out to see who was the Q at Heartbreak.

Mosey from Parking Lot to the QMS Bus Loop for a COP. Mosey back to the Parking Lot to pick up Microblocks. 9 men and 9 Blocks. Circle up for various exercises (Overhead Presses, Curls, Skull Crushers, Squats)

Mosey down to the Football Field and get in groups of 3. P1 Runs to the opposite goal with the Block and leaves the block there. P2 and P3 do various exercises. P2 Runs to the opposite goal and retrieves the Block. Repeat 5 times.

Circle up for and pass the Block to the left for 1 minute.

Hold Block over your head, the first one that drops has to do 5 Block Burpess. Ciciaron decided to rest the Block on his head, that counted as a drop.

Mosey back to the flag for 10 Merkins of choice OYO to finish us off.

Announcements – Flatlines CPR class, please see Slack.

Prayer Requests – Fudd’s sister as she manages her Cancer. Prayers for treatment and her family.

NMS – not much mumble chatter today. It’s been a while since YHC brought the Blocks to Heartbreak but when they are already loaded into ‘Lil Blue you can help but use them! Have a great day.