Tag: Heartbreak Ridge

Nine dedicated PAX saw the forecast and came out to HBR anyway on a muggy morning. We did

COP: Normal stuff, sans Scorpion kicks.

Mosey up to PES lot, assured the ladies group would not show with the rain, and we did: Triple Check of: Jump Squats, Heels2Heaven, run length and back. Over to PES playground for 4 rounds of 8 Pullups and WWIIs. Head over to Benches for 3 rounds of 40 Benchkicks & 5 Burpees.

Over to basketball court for 10 HRMs each hoop and alternate Bear Crawl & lunge between baskets. Finish up with 4 corners of: 10 WWIIs, 20 Heels2Heaven, 30 American Hammers 2x cnt, 40 Reverse Crunch. 2nd round add 5 to each stop. Back to flag for 3 min or Mary. YHC took us out.

Annoucements: 10 Year on Saturday morning. Pre^36 workouts start tomorrow morning, your mileage may vary.

NMS: Tater asked the Q what his plans were to keep us dry and quickly learned YHC rarely has any set plan. We did stick to the pavement but still got plenty wet. YHC opted to skip Scorpion kicks in the COP but the HRMs later made sure we finished up 100% soaked. BB title came from Senor Frog regretting his dinner choice from last night during the Benchkicks. It was unconfirmed whether a Shart on the benches did actually occur…

Mr Rogers continues his Christmas beard prep, we may need to request that Splinter add Santa Claus as an Alias for him. One of the HBR regulars, who shall go unnamed, texted YHC and said he forgot to set his alarm. Likely he was afraid of a Silent Assassin beatdown.

A glorious Tuesday morning greeted noble warriors at the ultimate AO.  Here is how it went down:

• Mosey to the pickle ball court area for COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • Suzanne Somers
  • Merkins
  • LBC
• Burpee march down the parking lot (one burpee per parking spot) with 20 side crunches (each side) and 20 APD chaser – rinse and repeat for 2 sets
• Curb crawl – ascend to 6 merkins and descend back down
• Mosey to the jerkin gym for 4 sets of 8 reps
• Mosey to the football field for a mini-Michigan
  • 5 100-yard sprints
  • 4 80-yard sprints
  • 3 60-yard sprints
  • 2 40-yard sprints
  • 1 50-yard burner
• Mosey to the school for alternating 1 minute wall sits and 1 minute elbow planks
• COT with YHC taking us out

Welcome to RVA F3 Waterboy!   Great work from the PAX today.  It was a Q of all of the things I hate – running and burpees.

10 year anniversary celebration next weekend – check Slack for more details.  Today was the 3^rd F lunch.  If you are just learning this, you missed the lunch.

God is good all of the time!

Attila

Eight stalwarts came out to HBR, no Summer Tour points to be had, just for the fantastic weather in the gloom and the promise of Scorpion and Benchkicks from YHC. They were not disappointed:

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

Mosey over to PES parking lot: Dora 123 – Merkins, Jumpsquats, LBCs. Over to pull-up bars area: 4 rounds of 8 Pull-ups while partner does WWIIs. Down to the track and grab a bench: 3 rounds of 40 Benchkicks & 10 Derkins. Visit the Jerkin Gym with 4 rounds of 8 Jerkins. Trip up Heartbreak hill for good measure then back to the flag.

NMS: We saw Senor Frogs truck in the lot but he was pulling a Gypsy with a pre-run. He came in hot from the other side in the COP. Always good to Q at Tuesday’s best AO as there is so much you can do.

Announcements: 10 Year Anniversary in 2 weeks. See Slack for details.

16 of my F3 brothers came out this morning to help me start my 50th year birthday celebration!

I don’t think I’ve ever had 16 friends before, and the ones that I have had would never get up before the sun came up on a Tuesday to wish me happy birthday. F3 is for real something very special and I feel blessed to have been invited to the brother hood! Thank You Handshake and Swirly for showing me a much better way to do life!

Here is Señor Frogs version of what transpired.

Mosey to Goal Post for a lesson in counting. Standard COP warm up & disclaimers.

Triple Check- Merkins, WW2, Timer runs around other goal post.

Mosey to back field for some 5 corners. 10 Merkins, LBC, Scissor kicks, ABD, Carolina Dry Docks.

Mosey past police car to bus lane. 22 pole escalating Merkins.

Mosey to front of school. Partner up for some inclined planks while partner touches a tree. X5.

Mosey to front concrete tables for 20 Dips. X3.

Mosey back to flag for some announcements and a prayer. COT.

YHC spoke about what he has learned over the years about happiness. It starts with gratitude for the riches and blessings that we are already in possession of. Yesterday and tomorrow don’t really matter as much as we think. What is important is our attitude and choices we make in the present.

Announcements.

Heist is Q’ing Green Mile tomorrow. Come support FNGs.

Convergence on Monday. “Nuckols Deep” Stranges.

10 Year anniversary on 21st of September. Goal is 100 people. Dog Pile.

Friday night Happy Hour at Snuffs house. Saturday afternoon BBQ at No Toll.

The temperature was great! But the dew was heavy.

Oyster failed to bring his Pickleball Tournament Trophy. We all wanted to see it. A suggestion for improvement at next year’s tournament; medals should be awarded so that the medal can be worn to workouts. It’s not too early to start practicing for next year!

We had a visitor from Lubbock Texas. Welcome Salt Lick! And come back!

Mosey around parking lot

• Run forward
• Karioke left
• Run backwards
• Karioke right

Disclaimer

Warm-up

• 20 SSHs in cadence
• 10 Don Quixote in cadence
• 10 Susan Sommers in cadence (each side)
• 20 Imperial Walkers in cadence
• Plank: Right hand/right foot stretch & vice-versa

Mosey to Heartbreak Ridge for 11s

• Hammers at the top
• Pole smokers at the bottom

Mosey to benches for Lindsays: 30/10, 25/15, 20/20, 15/25, 10/30

• Dips
• Bench kicks

Mosey to far side of the Quioccasin Wall for BBTW routine

• 15 People’s chair airpress in cadence
• 10 BTTW hip slaps in cadence
• 15 Donkey Kix OYO
• 15 People’s chair Milkers in cadence
• 10 BTTW Australian Mountain Climbers
• 15 Donkey Kix OYO
• 15 People’s chair Muhammad Ali in cadence
• 10 BTTW toe taps in cadence
• 15 Donkey Kix OYO

Mosey to gym equip area behind Pemberton: 2X

• 10 Pullups
• 20 Merkins
• 30 Squats

Mosey back to Quioccasin Wall

• 15 People’s chair Lalannes in cadence
• 10 Dirty Hookups in cadence
• 15 Donkey Kix OYO

Mosey to benches in front of Quioccasin 2X

• 10 Bulgarian Split Squats and Dips in cadence

Mosey to the flag for

• Stretching

Announcements:

Aug 27: Señor Frog’s 50 BD Q at Heartbreak! I’m not sure anyone has worked harder this past year. He comes early and gets in a run beforehand. Very Impressive!

Sept 7: Labor Day Convergence at Nuckols Farm Elementary; 7:00 AM

Sept 20-21: 10-year anniversary. Check Slack for all the activities being planned.

Take-out by YHC:

The movie Bridge of Spies is about the exchange of a Soviet spy for an American pilot in 1962. Early in the movie, the soviet spy is arrested and then meets with his attorney. The attorney gets exasperated because the spy doesn’t seem to realize the peril he is in. “Don’t you realize that you could be executed? Aren’t you worried?” The spy replies, “If I were worried, would it make any difference?”

Dear Lord:

Like the Soviet spy, we know that worry is futile. And unlike the Soviet Spy, we know this because you are always there when we need you.

YHC has not been contributing as a Q in recent months, so time to grab a week and serve a red pill.  Seven noble warriors linked arms at HBR this morning and here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • Suzanne Somers
  • Merkins
  • LBC
• 11s on HBR Hill with HRM and jump squats
• Mosey to the jerkin gym for 4x of 8 reps
• 3x check with wall sits and elbow planks; timer bear crawled ½ across football field and jogged the rest
• Lindsay at the bleachers with dips and H2H
• Bernie Sanders up the hill to the parking lot for some Mary with one-legged crunches on each side
• COT with YHC taking us out

Great work by the PAX today.  It was good to be back with these men!  Day started with a conversation of how to get e coli in Lake Anna.  Very educational for those that lack common sense.

Prayers up for Whitesnake and Offshore on recent losses in their families.  Thanksgiving for a positive diagnosis for Splinter’s sister.

Lunch at Firehouse Subs in Innsbrook today!

God is good all of the time!

Attila

Seven vacationers showed up to Wally World looking for some fun. Instead they got this:

Warmups in the end zone near the Ridge (SSH, IW, Ukrainian Soldiers, Merkinsm LBCs). Explained this workout was somehow Vacation themed. Started with the Jelly of the month club: 12 count of a different exercise every ten yards with lunges in between. Nice slow pace to start the morning. Exercises included WWIIs, Merkins, HRM, Diamond Merkins, Hammers, Flutters, V-ups, Squats some other stuff I don’t remember and we ended with 12 burpees as a preview to the next exercise. Lots of good mumble chatter. Handshake said he likes it faster. So…

Are you serious Clark?? We went the other way and created a deconstructed burpee every 25 yards: 20 merkins, 20 jump squats, 20 groiners and then 20 burpees. The mumble chatter seemed to end. There were some glaring looks. Some wanted to quit. Well I’ll tell you something, this is no longer a vacation. It’s a quest. It’s a quest for fun! I’m gonna have fun, and you’re gonna have fun, We’re all gonna have so much fuckin’ fun we’ll need plastic surgery to remove our goddamn smiles!!

Next we reenacted the crash from Vacation by running up the hill, and doing 15 HRM in the infield dirt. Pinto stabbed his brain.

Next we partnered up. Timer ran the bases three times, pointing and saying “Big Ben” at home every time. Other partner did an exercise. We did this three times. Group mood improved with lots of shouts of “Big Ben”. Exercises were Flutters, 10 WWII/pencil/1 Merkin, and something else I don’t remember. I was too distracted whistling “Zio-A-Dee-Doo-Dah” out of my asshole.

We took to Holiday Road (the track). Ran 1/4, did some bear crawls, Senior Frog found a dead bird (Frog: Do you know what the penalty for animal cruelty is in this state? Mr. Rogers: No, sir I don’t. Frog: Well….it’s probably pretty stiff”). We then did bunny hops, ran some more with high knees and then butt kickers to the next set of bleachers.

We did 3 rounds of 20 dips and 20 bench kicks while imagining Christie Brinkley driving or swimming by. Senior Frog really got into this. Do you ever “bop your baloney”?, he asked.

Had a few minutes of Mary with Freddies, APDs and some Dead Man hangs. Whitesnake: “I think it’d be best if everyone went home…before things get worse”. Lighthouse: “WORSE? How could things get any worse? Take a look around here. We’re at the threshold of hell!”

Good to have Mr. Rogers back from his South Carolina vacation and Pigskin back from his European vacation. Not sure if Mr. Rogers got see a giant ball of twine or if Pigskin won his cruise on the gameshow “Pig in a Poke” but they both had a good time.

Four souls braved the gloom this morning for a beatdown. YHC decided to combine two good things (hill and the Beast) trying to make it even better. After a warm-up, we did The Beast running up and down the hill. The Beast included Hand-Release Merkins, Flutters, Jump Squats, WWIIs, Squats, and Burpees. With plenty of time remaining, we completed three rounds of Jerkins and a Lindsay with Dips and Bench Kicks. Returning to the Flag, we spent the final three minutes holding a plank.

We missed many regulars due to Westhoe takeover, but we welcomed a guest from Charlotte. SYITG.

A lucky 13 posted for another round of Ultimate with Fudd. The field was wet but spirits were high as we moseyed to the field, set up the cones, warmed up, and then attempted to separate into teams. This turned out a bit different as YHC had intended…….initially, 2 “captains” were selected (Bodos & NTB) and asked to pick players. The intent was to have two teams of similar ability. However, Captain Bodos revolted at this, saying, “I’m not doing that!! I don’t want to hurt anyone’s feelings!” Fair enough and noted for next time. So instead, the PAX that happened to be standing in closest proximity to the two captains coalesced around their leaders and separated for the match. It just so happened that all of the skinny, fast, young players happened to be standing around Bodos and most of the older, fat, slower players (YHC included) were standing near NTB. No surprise with what happened next…….

Exercises: If a team scored a goal they did 15 SSH’s…..the team scored against had to do 5 burpees. Bodos’s team roared to a quick lead, scoring 4 goals in maybe 10 minutes. Hops (F3 C’ville), High School Musical (F3 Cary), Bodos, and Pinto were the standout players. Hops in particular was as fast as greased lightning and his team took to the strategy quickly of just throwing it as far downfield as possible and expecting him to streak down and catch it, which he did 9 times out of 10. Bodos amazed everyone with catch after catch that defied belief, often diving or leaping headlong with a disregard for his body that would have no doubt injured many of the other players present. After his team scored the 5th or 6th goal, Hops seemed to slow down, no doubt out of pity for the other team, as we started to see less of his streaks downfield.

NTB’s team did score several goals despite the MANY burpees they had been completing between kickoffs. There were several noteable plays, including a burst of speed from Gumbo to catch a long pass that reminded everyone of Bodos or Hops. The rest of the team did their best, and we were all smoked by the end, despite the lack of goals scored. Final score was around 10-2. YHC perceived that there were some hurt feelings as players moseyed back to the VSF, but at least everyone could agree that a good workout was had by all.

Numberama, Namerama, YHC took us out.

Don’t forget to sign up for the Ultimate tournament at NoToll on Aug. 6th.

Never stop chasing the Wabbit!

Fudd

12 men eagerly gathered to see a rare Upchuck Q but there was no Upchuck. So the Smash Bros took the Q.

Honeydo Q –

• COP with various exercises to included Scorpion Kicks

• DORA 100 Derkins, 200 Bench Kicks, 300 Jump Squats. P1 runs to the top of Heartbreak Ridge and back while P2 does the exercises

• Jerkin Gym, partner up for 3 rounds of 8 Jerkins

Handshake Q –

• COP # 2 to included proper Scorpion Kicks (Inverted) and Pencil Rolls

• Triple Check on the field. P1 Run to the 80 yard line and back. P2 HRM’s. P3 LBC’s.

• Line up on the field. Gorilla Shuffle right 30/40 yards. 30 WWII’s. Gorilla Shuffle left back to the line.

• Bear Crawl back to the line

Announcements – Whitesnakes band is looking for their next gig. Be on the lookout for the next show.

Prayer Requests – Upchuck had a Colonoscopy yesterday and he got the “all clear” this is great news after last year.

NMS – hot morning today so there wasn’t too much mumble chatter. Atilla mentioned he’s been working like crazy the last 2 weeks so we were glad to have him out. Pigskin is leaving today for Spain/Portugal for 2 weeks. Safe travels!