F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Heartbreak Ridge

A merry band of 13 gathered for this weeks Heartbreak Ridge and this is what transpired…. Mosey to the from of Quioccasin Middle for various exercises to include Pencil Rolls, Scorpion Kicks and Inverted Scorpion Kicks. Long Mosey over the big field behind PES and start with Four Corners: C1 – 10 Burpees, C2- 20 WWII’s, C3 – 30 Jump Squats, C4 – 40 SSH’s Mosey over to the playground and partner(s) up for a Triple Check, P1 Runs the Track, P2 various exercise, P3 various exercise. The exercises shifted between WWII’s, Flutter Kicks, Squats, LBC’s, HRM’s, etc Mosey over…

A lucky 7 battled the elements and embraced a modified Q on this Super Tuesday. Here is how it went down: COPSSHIWDQHelicoptersArm circlesSuzanne SomersMerkinsLBC APD Burpee march down the bus stop (1 between every pole) 2024s – 20 reps at one end of the bus loop and 24 at the other; return to sender for next exercise, bro-code styleHRMWWII sit-upsSquatsCDSide crunches – each side2x crab cakes H2H 20 Chuck Norris Mosey back to parking lot for COT with YHC taking us out Great work from the PAX today. YHC cannot count and performed more burpees than required. We also learned…

A terrific ten, including 2 tardy PAX, took off behind QMS to start their day at HBR. Bottle Cap from Waxhall(?) joined us from NC so YHC gave him a tour of the premier West End Tuesday AO. COP: SSH, Don Qs, Ukrainian Soldiers, Merkins, LBCs, Correct Scorpion Kicks THE THANG: 10 HRMs at all 6 basketball hoops, alternate bear crawl & lunge between. Partner up for Dora 123: 100 Donkey Kicks, 200 Carolina Dry Docks, 300 LBCs. Down to show our visitor the Jerkin Gym: 4 rounds of 8 Jerkins & try to stay out of the mud. Mosey…

Ten strong this morning (including a returning Gypsy) suffered through my sequel to the Christmas time Die Hard workout. I like my themes and had no good new ideas, so why not do a sequel! It was clear many of the Pax have not seen this classic 1990 movie which is sad. It is a must watch. Before getting to the main dish, we hit the track and did a lap of indigenous people run/walk. Main qualifier was that we do it correctly-only one runner at a time or we would have a 5 burpee penalty. All was fine until…

6 men arose from a warm fartsack to see what this weeks rendition of Heartbreak Ridge would have, and this is what happened: Longer than normal mosey, much to Attilla’s chagrin, to the Quioccasin Middle Bus Loop COP under the covered Loop with various exercises Indefinite Triple Check with a Run to the Shed by the Fuel Site, HRM’s, and SSH’s for the first 2 rounds, third round was a Run, with Squats, and LBC.’s Miscellaneous Wall Work to stay under the covered loop Mosey to the Blacktop for a 4 Corners: C1 – 40 SSH’s, C2 30 Squats, C2…

Yesterday at Hoedown, we did a lot of shoulder work. SOOOOOOO, Handshake did some preemptive complaining about the potential for more merkins, etc. today. As a result, I modified somewhat my usual routine. Here’s how it went. Warm-up 20 SSHs in cadence 10 Don Quixote in cadence 10 Susan Sommers in cadence (each side) Plank: Right hand/right foot stretch & vice-versa Mosey to Heartbreak Ridge for 11s Pole smokers at the top Imperial Walkers at the bottom Mosey to benches for Lindsays: 30/10, 25/15, 20/20, 15/25, 10/30 Dips Bench kicks Mosey to Quioccasin Wall for BBTW routine 15 People’s chair…

A lucky seven assembled in the gloom to reverse the curse of last week’s running workout. Here is how it went down: COPSSHIWDQHelicoptersArm circlesJazzercizeSuzanne SomersHRM LBC Mosey to the black top for four corner with 10, 15, 20 & 25 reps70 HRM70 WWII sit-ups70 copperhead squats 70 side crunches, each side Mosey over to Heartbreak Hill for an 11 on the hill with H2H and monkey humpers Mosey around the track to the pull bars where each PAX does 7 pull-ups while the rest Al Gore Bernie up the slope and mosey back to the shovel flag for some dead…

9 men joined for a Handshake makeup Q from 2 weeks ago and this is our offsite adventure Start with a mosey to the wind-free courtyard at Quiocassin Middle Mosey over to Shane Road and take advantage of the lights at the Henrico Recycling Center and do a Triple Check. P1 HRM’s, P2 Squats, P3 runs down to the corner of Woodcrest and back. 3 Rounds Starting at the Recycling Center we moseyed back down to Woodcrest to start a Lindsay with 30 Squats and 10 Carolina Dry Docks. Continue at Holbrook/Elon, then Vassar Road, then Woodcrest Road. We’ve got…

6 West-Ender HIM’s donned their toboggans and answered the call to join DTH for a frosty beatdown on the Heartbreak tundra. Here’s how we showed Figo (2nd-ever post) a good time: The THANG: WARMERAMA: x1.5 Mosey laps around the parking lot and circle up Welcome & Disclaimer Variable IC Reps to get the muscles warm top to bottom – Nancy Kerrigans, Imperial Squat Walkers, DQ’s, Opus, etc COP #1: Mosey around the the bus loop covered area and every man pick a pole for Pole-smokers x30 IC Followed by WWII’s and Oblique LBC’s IC COP #2: Line up on the…

Six committed PAX members posted in the cold this morning looking for Handshake… We started with a brisk mosey to the back of school pavement for an all contributing round of COP that went something like this. SSH, DON-Q, Imperial Walkers, Helicopters, LBC, Merkins. 4-Corners at same location was 12 Merkins, 12 WW2’s, 6 Burpee’s, with a bear crawl to 4th and final corner. Mosey to Elementary School for a Triple Check in the parking lot. LBC, HR-Merkins, Runner as the timer. Mosey to the back play ground for another Triple Check of 5 pull ups, 5 WW2’s and 5…

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