Tag: Heartbreak Ridge

  • Gypsy returns and a late Pinto

    Nine PAX, with one very late LIFO, came out to see if YHC picked up any new exercises from his trip to Mexico. Instead we did a lot of the Qs favorites.

    COP: SSH, Don Qs, Imperial Walkers, Merkins, Freddy Mercurys, Scorpion Kicks.

    Mosey to PES lot for Dora: 100 Merkins, 200 Heels2Heaven, 300 Jump Squats. Pinto joined us in the middle of the Dora. Back to the playground for 4 rounds of Pullups & Squats. Over to the blacktop of PES for Triple check of: WWIIS and Squats.

    Mosey over to QMS benches for 3 rounds of: 40 Benchkicks & 10 Derkins. Back to QMS parking lot. Few rounds of Sprints, much to Atilla’s dismay and Gypsy’s excitement. Finish with 2 min of Mary. YHC took us out.

    Announcements: Century Classic is back on again for this spring, after a six year Hiatus, the 1st annual inaugural one in 2018 was Epic. See Slack for more details.

    NMS: The ever supportive HBR Pax were glad to have YHC back on the Q. Gypsy did his first Merkins in months as he is taking another running training break, until he signs up for a bunch more races soon. No tomatoes at PES, guess it is too cold again. Coffee had a solid attendance where door locking and fiscal policy were the topic du jour.

  • Nothing Asynchronous Here

    No better day to get out of the house and link arms with a PAX  of noble warriors as we prep for everyone being working and schooling from home.  Here is it all went down for this grizzly dozen:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
    • Mosey to the black top for 4 corners with 10, 15, 20 & 25 reps of an exercise
      • 70 HRM
      • 70 WWII sit-ups
      • 70 squat thrusters
      • 70 2x crab cakes
    • Mosey to the tennis courts for 3x sets of partner wheel barrows and 10 derkins
    • Mosey to the bus loop for 3x iterations legs, abs, arms
      • Wall sit with 15 2x air presses, Muhamed Ali’s and Lalannes
      • 20 pole smokers
      • 10 Mike Tysons
    • Mosey back to the flag for COT with YHC taking us out

    Great work from the PAX today.  No truth to the rumor that Bodos saw YHC on the Q and knew he could avoid tweaking an ankle with excess running at HBR.  Good to see EF Hutton.  Sound numbers for a solid arm and shoulder burner. 

    Continued prayers for Roger Roger, Fireman Ed and Fudd’s family.

    Lunch is still a go at Joey’s Hot Dogs in Innsbrook for those that can make it today.

    God is good all of the time!

    Attila

  • Fit-ish for your 40’s (or more)

    A Bakers Dozen gathered for this weeks Heartbreak to see what Handshake had to offer.

    Mosey to the Office Parking Lot for COP. Alternating Up/Down exercises.

    Mosey to the entrance to the Bus Loop for the start of an extended 4 corners. Partner up and go opposite directions. 4 exercises 1) SSH’s 2) LBC’s 3) Merkins 4) Squats. This Four Corners burned a lot of time.

    Mosey to the PES Elementary School Office Parking Lot for a Triple Check. P1 runs the Loop P2 HRM’s P3 WWII’s.

    Mosey the back way to the Flag. Holla at the Tomatoes on the way, stoop near the Gas Pumps for some exercises. Finish with Heels to Heaven.

    Announcements – Frozen Triangle this Saturday at Dogpile, 0600. Gridiron will meet at 0700. Joeys Hot Dogs Tuesday, 2/11 at 12:00, Pinto Housewarming Party Saturday Night, see Westhoe Slack Channel.

    Prayer Requests – only those unspoken

    NMS – Nice to a crew of 13 at Heartbreak. Good mumblechatter.

  • I get knocked down

    warm up with pledge of allegiance, followed by ten SSH, ten good mornings and ten don.Quixote. three burpees as part of a batan death crawl. 10 burpees paired with monkey humpers. Then a set of them 10 burpees. As a timer with side straddle hops, what flutter kicks and squats times three. Q tip: the higher impact man demonstrates resilience by understanding the bad things happen and focusing his thoughts and actions on positive things that help him to work through the pain and continue to succeed. Then to the wall for some gratitude.Wall sets, followed by hallelujah’s with another ten burpees. Run across the parking lot for another ten burpees. Chumba womba burpees. Then Mary’s. COT: Prayers for resilience and taking the high road. Frozen triangle February.

  • “Heartbreak Hops – The SOJ Frostbite Takeover”

    SOJ came in hot (or at least lukewarm) for a full-on Heartbreak Ridge takeover. With the mercury flirting with frostbite, your QIC Ponch knew one thing for sure: the 9 PAX that braved the cold weren’t staying warm without constant motion. Enter the most glorious cardio move in F3 history: the Side Straddle Hop—and lots of ’em.

    Warmup: SSH x ∞ (well, it felt like it), in cadence pushups (regular, wide, diamond, and hand release). Every set of pushups was flanked by—you guessed it—80 SSHs. Already toasty? Not yet. Mosey’d to the first sector, where we hit some ab work: Flutters, Rosalitas, LBCs, and Heals to Heaven, all broken up by more SSHs because…why not?

    Next Stop: Shoulders. Overhead arm claps, apple pickers, and—you better believe it—SSHs. Toss in some mountain climbers, because the frost demanded it.

    Benches: Triple-check time. Triceps got smoked while the rest of the PAX cheered (or froze). Mosey’d back to the shovel flag for the finale: a 5-minute smoker of SSHs, Merkins, mountain climbers, and more arm claps. “Keep moving” wasn’t just a motto; it was survival strategy.

    Mumblechatter Highlights:

    • The Heartbreak Ridge PAX welcomed me with open arms and frozen fingers, but I caught the subtle side-eye when I failed to use their Ridge. My bad, boys—I’ll get it next time.

    • Lesson learned: a proper Q leans into the AO’s identity, but hey, this time it was all about the Side Straddle Hops of Doom.

    • By the end, PAX debated whether they were warmer or just permanently numb.

    COT: A quick word of gratitude for the opportunity to lead and for the motivation of the PAX who pushed through frigid temps. And a note to future Qs: Don’t skip the Heartbreak Ridge staple.

    Takeaway: If the temp’s in the teens, the SSH reigns supreme. Until next time, Ridge boys—when we’ll actually use the Ridge and maybe thaw out by spring.

    SYITG,

    Ponch

  • Part Deux

    Part Deux of YHC week of Q’s in small areas with high reps.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • APD
    • One man Dora
      • 100 HRM
      • 200 squats
      • 300 LBC
    • Repeat 3 round cycle of:
      • Pole sits – 15 air presses, Muhammed Ali’s and Lalanes
      • 20 pole smokers
      • 10 Mike Tysons
    • COT with YHC taking us out

    More great work by the PAX.  A solid 6 pack with high reps and a full body experience.

    Prayers for Gomer before he leaves this weekend for his medical missions trip, and continued prayers for Fireman Ed as he has started treatments. 

    Lunch today at Joey’s Hot Dogs.  Frozen Triangle on February 8th. 

    God is good all of the time!

    Attila

  • SOP rules soccer

    Eight undeterred PAX posted to HBR against better judgement. No PAX were injured in the icy conditions despite Pigskin’s best efforts. We did:

    Normal COP stuff, where the closest PAX member to the AO arrive midway through. Mosey to the cellblock cove area to find it 100% ice. Audible over to covered bus dropoff area. Grab a pole and boxing cockroach while end pax does 5 merkins then moves along. Mosey to pullup bars: 4 rounds of 8 Pullups and jump squats. Over to PES backfield for main event: snowy soccer. Teams were divided up of 3 SOP’ers + Offshore against the ones wearing too much. SOP dominated.

    Mosey back to covered area for 3 rounds of PLTs. Back to the flag. YHC took us out.

    NMS: Fantastic to have 8 out in the Gloom given the ice and cold temps. Bonus points to Offshore who ran to the AO from home, timing it perfectly arriving at 5:29. The parking lot was all ice so we searched for covered area. Pullup bars were not too icy and soccer was a nice way to move around and stay warm.

  • Heartbreak Ridge: Wrapped

    Heartbreak Ridge: Wrapped

    2024 was another great year at Heartbreak and for the final Q, we reviewed some of our greatest hits. And if the Pax guessed the Q for each routine, the Q did 5 burpees (and they never guessed wrong).

    We started with a warmup of SSH, Ukrainian Soldiers, Dead man’s hang, Cherry Pickers, Flutters, Handshake Scorpion Kicks, Half Pencil Roll, Honeydo Scorpion Kicks & HRM.

    Then we hit the bus loop and did 3 squats at each pole. This was a Senor Frog special and with him not attending, no burpees were assigned.

    We hit the back lot and partnered up for some wheelbarrows and derkins (3X). Honeydo was the Q and was correctly guessed by the Pax and so he did 5 burpees in honor of his Q and the rest did SSH.

    We were next to the bleachers so did a Lindsey of Step-ups and Dips. The Pax correctly identified this as an Attila favorite and he did 5 burpees as the rest did SSH.

    After a mosey to the wall, we did a triple check of people’s chair with overhead press, LBCs and the runner going to the far right pole and weaving their way to the far left pole, then the same from the left for the second run and for the final run, going straight ahead and then choosing left or right. Handshake started by saying this was his and so he did 5 burpees at the end while we did SSH.

    Mosey to the railing and it was time for a Pigskin favorite. 7’s with the railings in the middle: go over the railings one way and under the other. The exercises were HRM and WW2. Pigskin did his 5 burpees and we all did SSH.

    Time was running out so we went back to the flag. Those that did not have an exercise called or did not Q today (Gomer, Lighthouse, Offshore, Blue Moon), did not Q enough at Heartbreak in 2024 and so did ten burpees while the rest of us did SSH. Then the 5 of us with multiple Q’s in 2024 (Handshake, Attila, Pigskin, Honeydo and me) did 5 burpees to catch up. We all finished with SSH until time.

    Announcement: 1/1/25 Convergence at Dogpile/WDog

    Prayers: Thanks for 2024 for blessings in 2025 and raising up Fudd’s sister Mary, Fireman Ed and Roger Roger’s family.

    Coffeeteria at Starbucks. Attila did not attend because he had to take a shit and the rest of us, joined by Hutton, talked about taking a shit.

    Pigskin left us with the “see you next year” dad joke. Of course he did.

  • No Copyright or Patent Infringement

    A wintry day that felt like Christmas without the snow greeted 8 noble warriors on the eve of Christmas.  Here is it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
    • Move to Heartbreak Hill for an uncopyrighted 12 days of Christmas, with cumulative exercises mixed in the 12 hill runs:
      • 144 HRM
      • 121 WWII sit-ups
      • 100 FK
      • 81 reverse crunches
      • 64 monkey humpers
      • 49 CDD
      • 36 H2H
      • 25 burpees
      • 16 2x shoulder taps
      • 9 2x crab cakes
      • 4 crunchy frogs
      • 1 12 second deep squat and hold
    • Mosey to the jerkin gym for 12 jerkin reps
    • Mosey back to the flag for COT with YHC taking us out

    Nothing original here.  No one has copyrighted anything with the Christmas season Q.  Just a simple way to prepare for all of the celebrating that lies ahead.  Gomer’s watch claims he was having a heart attack.  If it called anyone, they did not care as no assistance came to HBR.  Mumble-chatter questioned whether the M was using that to summons her boy toy for some holiday joy or if it was simply an opportunity to double-check the whereabouts of his life insurance policy. 

    Happy Birthday to our brother Chum Bucket!

    Prayers up to those dealing with sickness and death during this holiday season.  God is good all of the time!  Merry Christmas to all!

    Attila

  • The Week Before Christmas

    Twas the week before Christmas, and we in our shacks
    Seven F3 faithful were determined, not to fart sack
    Their workout clothes, were laid out with care
    In the hopes it would be enough, for the chill in the air
    The children were nestled, all snug in their beds
    While visions of Merkins, danced in our heads.
    Mom in her kerchief, and I in my cap
    And me on the throne, for my pre-workout crap.
    At Heartbreak Ridge, there arose such a clatter
    I got out of my car, to see what was the matter
    When what to my wondering eyes should appear
    Seven F3 cars, but no White Deer
    Lighthouse Frog and Atilla, are here to debate
    Is Die Hard a Christmas Movie, but Whitesnake is late
    Offshore Mr. Rogers and Pigskin can’t wait
    We begin with a run, going out straight
    Next a disclaimer, the warmup and railing
    The carbon monoxide did not leave us failing
    Over to the porch, and up against the walls
    We put gravity to work, on our pair of balls
    Prisoner getups were added, to the Jacob’s ladder
    Then to the parking lot, but now we are sadder
    We ran out of time, to finish the Dora
    Maybe next time, we’ll do some mora
    A run by the street, passing the fire station
    To give us a chance, to admire the Christmas decorations
    There’s be more fun this week, with the celebration of Festivus
    It will be on Thursday, at Circus Maximus.
    But I heard Whitesnake exclaim as he drove out of sight
    “There’ll be coffee for all, May your kettlebell, feel light”

    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
    • 10 Don Quixote

    Mosey to railings behind Quioccasin for 11s; Over the railings in one direction and under in the other direction)

    • Toy Soldiers on grassy side (Elbow Plank with left/right toe taps)
    • Star jumps on the gravel side
    • Stretch

    Mosey to the wall at Quioccasin

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

    Mosey to hill between Quioccasin and Pemberton

    • Jacob’s ladder with 5 Prisoner Getups at bottom each time: up the hill 7 times with 1, 2, 3, etc. to 7 Burpees at the top
    • Stretch

    Mosey to wall across the parking lot at Pemberton for a Dora with

    • 100 Merkins
    • 200 Crunchy Frogs
    • 300 SSHs

    Except we ran out of time before anyone finished the Crunchy Frogs

    Mosey to flag passing by the Fire Station and its decorations.

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

    No announcements

    Closeout

    The gospel lesson this week included the verse from Matthew 17:20: “Truly I tell you, if you have faith as small as a mustard seed, you can say to this mountain, ‘Move from here to there,’ and it will move. Nothing will be impossible for you”.

    Mr. Rogers commented that having faith is like many things in life; it’s either a ‘yes’ or a ‘no’. Just like you can’t be a little pregnant, you either have faith or you don’t. A little faith is often all you need.