A frigid morning greeted a group of noble and faithful warriors. Here is how it went down: COPSSHIWDQHelicoptersArm circlesDMHSuzanne SomersMerkins LBC Mosey to the picnic tables for a Lindsay with dips and monkey humpers Mosey to the bus loop for an ode to Pigskin – 4 cycles of the followingWall sit exercise – 15 repsPole smokers – 20 reps Mike Tysons – 10 reps Mosey to the black top for a 3x check – run, HRM, one-legged side crunches Mosey to HB Hill for a de-escalator starting with 10 squats at the top – 8 total runs and 52 squats…

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…

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…

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:…

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: COPSSHIWDQHelicoptersArm circlesDMHMerkins 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 HRM47 WWII sit-ups47 MH47 CDD47 side crunches – each side47 Ltd Dan’s47 2x crab cakes 47 H2H Mosey to the jerkin gym for 47 jerkins and 47 PLTs Mosey back to the football…

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…

Without a few regulars, the beat went on at Heartbreak this morning. Here is how it went down? COPSSHIWDQHelicoptersArm circlesDMHMerkinsLBC 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 fieldRound 1 – 20 burpees, 30 HRM, 50 yard bear crawl (2x) and 60 WWII sit-ups Round 2 – 20 burpees, 30 CDD, 50 yard crab…

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, &…

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…