5 Fantastic athletes showed up wondering who would take the lead on this nice warm morning. It went a little something like this: Handshake Q: COP: 20 Side Straddle Hops, 10 Don Quixotes, 10 Merkins and 20 (?) Freddie Mercuries. First Exercise: Indian Run around Quioccasin Middle School Second Exercises: Pole Running – each PAX grabbed a pole and alternated between flutter kicks and leg lifts while a PAX ran down and up the bus loop. Did that a few times and my abs are looking good right now. Passed to Fireman Ed for Q: Third Exercise: Run to…

A six PAX posted at Heartbreak Ridge for 70 and sunny summer fun: Mosey to left field of the baseball field for COP: SSH, Hillbillies, Don Quixotes, Merkins, Carolina Dry Docks, Freddie Mercurys, Scorpion Kicks IC. Mosey to right field for Sally, first introduced to the PAX by Rosie. During Moby’s song Flower, hold plank and go down to 6 inches on “bring Sally down” and back up on “bring Sally up”. Mosey to the softball field for Frogger: Split into two teams. One team lines up on the first base path and the other on the third base path.…

4 gloom warriors came out to tackle Heartbreak Swamp. Here’s how it went down: Mosey to front of school. COP: Invisible Jump Rope x20, Russian Soldiers x15, Kickbacks x15, LBCs x20, Merkins (slow) x8, Don Quixote x10Mosey to the top of Heartbreak Proper. Hills & Lieutenant Dans – 15 LDs, then down hill & back up (1x) 10 LDs, then down hill & back up (3x)Mosey to jerkin gym – 3 sets of 8 jerkinsMosey to bleachers – 3 sets of 30 dips alternating with 3 sets of squats—— Handshake exit stage left ——Mosey to west wall of school. Triple…

22 game changers showed up for the ULTIMATE in fun workouts! 11 per team, with each team broken up mainly in those that listened to directions and brought a white and black shirt, and those that just showed up with standard issue dark shirts. So I dont sound like a complete racist going forward, teams will be called Noon for the white shirts and Midnight for the dark shirts (I was called out a couple times this morning). Midnight quickly jumped out to an early lead, and it was 4-1 before most of the Noon players realized that maybe the…

Six of F3’s finest aqua commandos posted to HeartBreak Ridge for a grueling swim against the current of Richmond humidity and to celebrate YHC’s 14 year wedding anniversary Q. Good thing we brought WaterWings! The THANG: Mosey to COP #1: (Field) x14 Burpees 8-ct (YHC failed IC)x14 Angle Grinders 4-ct ICx14 DQ’s 4-ct ICx14 Dancing Bears 4-ct ICx14 DR. W’s 8-ct IC Mosey to COP #2: (The Ridge) Find a Life Partner & complete “14’s”:Bottom x14 SquerkinsBernie to TopTop x1 BooYah MerkinRun back to BottomBottom x13 Squerkins (Alt position)Bernie to TopTop x2 BooYah Merkins…EtcWhen done, PLT’s for the Six Mosey…

Nine. That is how many regulars were ready for the beatdown this morning. As the Q went to set up on the nice grassy field and plant the first shovel flag to make an appearance at HR in quite awhile, most of the Pax looked on with curiosity, and likely a few meant-to-be-funny comments. THE THANG Mosey around the track for a quick warm-up and end to a COP at the South end: Invisible Jump Rope x20Don Quixote x10Hillbillies x15Russian Soldiers x15Kickbacks x15Merkins x10 (2-count down, 2-count up) Touchdown Beatdown: A mock football field was marked off for the following…

YHC is celebrating another year of life, so a birthday-themed workout was on tap for 5 rugged maniacs. Here is how it went down: 11 BOYO and then mosey to the front of the schoolCOP44 SSH15 DQ15 IW15 Helicopters10 2x merkins10 Suzanne Somers – each leg44 LBC11 BOYOMosey to the tennis courts for a series of partner wheelbarrows, with a set of 11 derkins at the end, rinse and repeat 4x for each PAX memberMosey to the hard courts11 BOYOSeries of 4 corners, with 10, 15, 20 and 25 reps of the following at each corner (4 rotations)WWII sit-upsHand release…

A mighty crew of amateur backyard Football players descended upon Heartbreak and this is how things went COP – Don Quixote’s – Side Straddle Hops – Merkins – Russian Soldiers Indigenous Peoples run over to the Elementary School parking lot for a Triple Check. First partner runs the Parking Lot, second Partner does Hand Release Merkins, third partner does Flutter Kicks. Three people, three rounds, three exercises. Mosey over to the Elementary School Bus Loop for a Crabwalk/Burpee Ladder. First man does 10 Burpees while the other men do Pole Smokers OYO. When the first man is done he runs…

On this last day of April, YHC was joined by 10 of RVA’s finest blades to be sharpened upon the wet stone of Heartbreak Ridge. Here’s how the story circulates around the geriatric bus driver’s card tables… The THANG: Mosey to COP #1: (at the Hill) Welcome & DisclaimerSSH x30 ICBear Crawl up hill, run down, Al Gore for the SixHydraulic Squats x30 ICBernie S up, run down, Flutters for the SixWWII’s x30 ICCrabwalk Up, run down, Elbow Plank for the SixMerkins x15 IC (but x2 Merkins per 4-count = 30 total) Mosey to COP #2: (at the Track) No…

10 healthy gentlemen appeared for a very rusty rendition of a Ronnie Q. Here’s what went down: Mosey to the front of the school for COP. Side straddle hops Don Quixote Russian soldiers Arm circles – reverso Merkins Next, mosey to the track for a quick run with some merkins and burpees mixed in. Stop at the jerkin gym and partner up for three sets of 10 jerkins. Move to the bleachers for a round of dips. Quick cool down at the wall with wall sits and balls to the wall, then back to the bleachers for more dips. Mosey…