Always 70 and Sunny
Always 70 and Sunny

Beware of the Headlock


A few familiar faces and some summer tour visitors graced Heartbreak Ridge on a spectacular morning.  Conditions were ideal for these noble warriors, and here is how it went down:

  • COP
    • 40 SSH
    • 15 IW
    • 15 DQ
    • 15 helicopters
    • 10 2x merkins
    • 20 Suzanne Somers, each leg
    • 25 APD
    • 40 2x LBC
  • Mosey to the car line where each PAX member grabbed a pole, doing 20 boxing cockroaches followed by a 4-pole bear crawl and 20 PLTs, then rinse and repeat until we traversed the full car pool line
  • Mosey to the tennis courts, partner up for partner wheelbarrows from baseline to net with 10 derkins at the end, rinse and repeat 4x for each PAX member
  • Mosey to the blacktop for a beast with:
    • Flutter kicks
    • Burpees
    • HRM
    • Freddy Mercury
    • Deep Squats
    • Crab cakes
    • Balls to the wall in between intervals
  • Mosey back to the parking lot for COT with YHC taking us out

Fun morning, with solid work from the PAX.  Handshake put in a noble effort in light of the gut bomb he ingested the night before.  The PAX is grateful that he crop-dusted away from us as he worked through the morning.  Good luck with the rest of the day Handshake!

FYI, no man is safe from the headlock of Johnsonville.  The innocent runner in his respected years got to hear his pitch during the beast.  The Godfather of F3 on the West End continues to do good work.

God is good all of the time!



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  1. Great workout Atilla! Way to step up at 5am. Enjoyed the variety and the full muscle group COP.

  2. Great Q and thanks for the hospitality. That AO is definitely worth the trip across the bridge!

  3. Great job Atilla, I especially liked that you made sure I didn’t miss out on the Burpees 😉