YHC continued his birthday week Q’s at my weekly posting AO’s with HBR today. Here is how the PAX celebrated 48: COPSSHUkranian soldiersDQHelicoptersArm circlesDead man hangMerkins LBC Burpee march – 3x down the parking lot with 48 total burpees, 48 2x FM and 48 APD Mosey to the football field for 4 corners – 12 reps at each corner and cumulative144 HRM96 WWII sit-ups 48 squats Mosey to the jerkin gym – 4x reps48 jerkins 48 PLT Mosey back to the flag for COT with YHC taking us out Good to see these nine warriors on such a glorious morning. …

Eight eager stalwarts became 9 with an FNG pickup mid-beatdown since it looked like we were having so much fun, which we were… COP: Standard HD stuff including Scorpion kicks Mosey over to PES for worst ever teamed-up Quad Check. Exercises were HRMs, Reverse Crunch, & Squats. Head over to Jerkin Gym with stop of Freddy Mercurys along the way. 4 sets of 8 at the Jerkin Gym. Head over to benches for 3 rounds on increasing Bench kicks & Derkins. Finish up with several rounds up and down our namesake hill. Finish with 2 min of Mary back at…

9 Heartbreak regulars posted to see what Handshake had in store for today. There might have been a few confused faces when the Cinderblocks came out of Lil’ Blue. Mosey to the Blacktop behind the school. 9 iteration workout where each person had their own exercises and person 1 was the timer. When person 1 finished 20 Overhead Presses we all rotated. 9 exercises x 2 rotates. Triple Check – man 1 runs with 2 Blocks to the far side of the Blacktop and back, man 2 does Balls to the Wall, man 3 does Bicep Curl Various exercises -…

YHC and the enigmatic container of exercises made a rare West End appearance. We had a strong crew of 7 ready to put in some work. The following is a brief summary for your viewing pleasure:Mosey to the front of the school for Warm-up:Side Straddle Hops, Ukranian Soldiers, Arm Circles, Alabama Prom Dates ANDButt Kicks, High Knees, Mario Jumps, Broad Jumps, Lunges, Bernie Sanders all across the parking lot.To the track: Cranked up the Mystery Box MiXXX and completed the standard workout:One man pulls a card from the box and announces an exercise. They run with medicine ball to the…

Adios to Motorboat who is doing a job transfer this weekend to Spokane, Washington. Safe Travels! We wish you the best! Hope you can find an F3 group there. Or start one up! Disclaimer Mosey forward, Karioke left, Mosey backwards, Karioke right back to start Warmup: in cadence 20 SSHs 20 Imperial Walkers 20 Squats 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 Burpees at the top Mosey to one side of the Railings on the sidewalk 11s with Hand Release…

3rd F event for April: CPR class on the 25th and 26th.. its 2 hours on one night and its free for you. sign up on the Monthly challenge sheet. 2nd F events: LOTS of them.. HDHH in each Nano region every other week. Lunches all over RVA. CSAUPs here and there.. Coffeteria, etc.. get engaged in something other than the 1st F. Attila had a great take out today in the COT. It hit home buddy.. thanks 1st F: The Thangthe PAX ran in circles, farted, made fun of each other, YHC called exercises and did something totally different.…

For the folks that do not have 2.0s on spring break, this workout was for you. Here is how it went down: COPSSHIWDQArm circlesDead man hangMerkins FM Mosey to the tennis courts and partner off – wheelbarrow to the net and do 10 derkins, rinse and repeat 3x Mosey to the black top for a one-man Dora100 HRM200 squats 300 LBC Mosey back to the parking lot with a stop at the railings to side crawl up COT with YHC taking us out Great work from a noble PAX of 8. The mumble-chatter ceased about the time we started the…

A group of 10 (to include a non-resident FNG) gathered for this weeks Heartbreak Ridge COP Four Corners – 10 Burpees, 20 Squats, 30 LBC’s, 40 (2) Count Flutters, and back down Triple Check – P1 Wall Sits, P2 Balls to the Wall, P3 Runner Mosey over to the Rusty Cage for some Jerkins, (3) Rounds of 8 each Mosey over to the Bleachers – R1 – 10 Decline Merkins, 10 Dips, 10 Bench Kicks, R2 up to 15, R3 back to 10 Mosey back to the Flag for 90 seconds of Mary Announcements – Gomer’s CSAUP of Doom at…

Solid crew of 9 for this weeks edition of Heartbreak and this is what transpired Mosey to the interior courtyard for a COP, Atilla was dealt a 5 Burpee penalty for insolence, various exercises Mosey to Pemberton Elementary for a Triple Check: P1 HRM’s, P2 WWII’s, P3 Run the big loop x 3 rounds Mosey to the Bus Loop at PES for a butchered Bus Loop Heels to Heaven Mosey to Pull Up Bars and partner up, P1 5 Pull Ups, P2 Incline Merkins x 5/6 rounds Mosey over to Quioc Middle School Bus Loop. P1 Bear Crawl, P2 3…

The Woodfin truck showed up a few minutes before kickoff. We were all astounded! Handshake is early! However, Señor Frog stepped out of the truck. A few minutes later, another Woodfin truck showed up. Expectations were fulfilled. Speaking of Handshake, he was disappointed in my lack of creativity. That, plus a desire to relive my youth when I was only 69, we repeated a some golden oldies. Warmup: Mosey over to the parking lot in front of Quioccasin 20 SSHs 10 Shoulder slap Merkins 15 Knee-ups Stretch Mosey over to the wall on the side of school 20 IWs 10…