F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Heartbreak Ridge

9 standup men of the West End of RVA posted in colder-than-expected temps on this Tuesday to tackle the gloom. The Q rolled in hot, and the pax took off toward the track. Here is the summary of what happened… more or less. Mosey around the track to the grassy end near the road for warmup COP: Invisible jump rope x20, Russian Soldiers x15, Imperial Walkers x15, Kickbacks x15, Merkins (slow all the way up, slow all the way down) x8 Mosey to the football field for the Beast. At at least 2 plank-o-ramas somewhere in here: LBCs, Merkins, Flutter…

The THANG: Since my last flight was 1300 miles home on a weather reroute. The PAX soared over Heartbreak ridge with 1300 thangs in an expertly timed fashion. We all know it’s not cool to be late for you’re flight. DTH almost missed the flight. The door was closing when he mosied up to the fuselage. Today was my fIrst flight at heartbreak ridge and also my VQ. I thought we should commemorate today’s journey with my last flight. Today we will incorporate 1300 thangs in the gloom! Here’s how it went: Mosey to COP #1: Flag out front 11…

9 of Richmond’s best braved the Quioccasin terrain for some light exercise on a brisk Tuesday morning. COP: Quick warmup lap and mosey to the front of the school, followed by 20 SSH’s, 10 Merkins, 20 LBC’s, 7 Don Quixotes and 15 ceremonial Arm Circles. The Thang: Start up – Alternate 5 Box Jumps and 30 Merkins, ascending 5 jumps and descending 5 Merkins until 30 BJ’s and 5 Merkins. Al Gore for the six. Tennis time – Mosey to the rear tennis courts for 30x each of front, side and cross line jumps, each followed by a tennis court shuttle. Next up…

11 Pax, including 1 FNG, made for a prime number PAX beatdown at HBR. Mid 30s temps and clear skies. It went down like so: COP: SSH, Russian Soldiers, Don Qs, Merkins, Flutterkicks, Scorpion Kicks. Mosey to PES for Block Party: Grab Cinder blocks: 4 rounds, each round add new exercise: R1: Overhead Presses. R2: OP + Sit’n Presses. R3: OP, SP, + Ball Dippers. R4: OP, SP, BD, + Block Swings. Finish up Block Party with some Boat & Canoe. Mosey to Tennis Courts: 3 Sets of Wheelbarrow to net, 10 Derkins. Head to DK wall for Venezuelan Chair…

YHC arrived at Heartbreak with a full 10 seconds to spare, and lots to do: time for a Track Beast – The Hard Way! Mosey to the track, dispense with COP and formalities, and get to it: six stops along each lap, perform six of each given exercise. Since it’s The Hard Way, exercises stick around and compound on one another instead of being replaced. 1 – merkins2 – mountain climbers3 – WWIIs4 – squats5 – American hammers6 – burpeesPAX finished with enough time for a victory lap before going back to the flag for numbers, names, ‘nouncements. YHC was…

Three modern day warriors gave every sad clown ever to grace our planet a massive middle finger, waking up early to embrace the suck of cold, wet weather. Here is how things went down: Mosey from the parking lot to the bus loop to find cover for COP30 SSH15 IW15 DQ10 2x merkins30 2x LBC10 Suzanne Somers – each leg10 scorpion kicks10 pickle pounders10 minutes of burpees40 APD OYOJack WebbCaptain ThorTriple Check with wall sit, run the loop and crab cakesMosey back to the parking lot with COT and YHC taking us Handshake was full of smart commentary today.  First,…

A dozen PAX including yours truly showed up at Heartbreak looking for a mild winter morning beat down and I think they got one.   Although the Fireman was the only one present at 5:23, the caravans came through.  The exercises went like this: Warm up – 25 side straddle hops, 10 Don Quixotes, 10 arm circles each direction and 20 Freddie Mercuries Exercise 1 – Partner carry around the 1/4 mile (aboot .4 kilometers) track.  At one point two people came sprinting past us.  I still don’t know if that was two of our PAX or the non F3ers who were using…

First to the Ridge was LOOSE GOOSE who had very kindly planted his very own little ShovelFlag, which YHC thought appeared lonely, so The FORGE flag was also planted …with the usual MumbleChatter regarding it’s grand size and magnificence. Twas a mild 30-ish morning, and the PAX warmly greeted one another as they counted the incoming to find out if numbers would even up…which they did…so we decided to get going! The THANG: Follow-the-Leader “moseycizes” around the parking lot, returning to ShovelFlags for COP#1: Don Quixotes Hydraulic Squats (8ct, to knees) XY’s (4ct, Flutter-Dolly) PAX-called Pusherama – State F3 Name…

Five foolish PAX braved the 14 degree temps in various methods of layering to get their work week started right by: COP – SSH, Don Qs, Imperial Walkers, Merkins, Flutterkicks.  Mosey off to PES and to the Coupon zone.  Grab a coupon for: 25 Overhead presses, 25 Squats, 20 Sit & Presses, 25 Curls, 20 Ball Dippers, 20 Boat & Canoe.  After each exercise drop Coupon and run around the loop to keep blood flowing.  2nd Set same exercises but double the counts. Mosey to basketball courts:  Bear Crawl court, 50 Donkey Kicks, Crab Walk back.  Head to bars for: …

In the sub-zero gloom, 15 headband heroes assembled to face the sure hardships of Heartbreak Ridge. Already sweaty from many track laps, HANDSHAKE was first to greet YHC in the gloom. The ShovelFlag was planted and the PAX assembled. In loving support of YHC’s alma mater, GUMBO not only sported a skin tight headband, but also skin-tight red&yellow “Gym Dike” from his VMI Glory Days – bringing warmth to YHC’s heart and general amusement among the PAX. Coming up on the 0530 start, YHC reminded the PAX of our F3 Credo – “Leave no man behind, but leave no man…

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