Write-up below is from my downrange Q today at “The Dump” in kansas city. I travel there for work alot and have got to know the guys and asked if they were interested in seeing how the big boys do it out east! The guys did great – I also had the pleasure of 2 work colleagues, my little brother, and an FNG joining! See below for deets.
- The Dump
- Tuesday February 6th, 2024
- Downrange Q – State Farm from Richmond Va
12 hard chargers gathered for a State Farm downrange Q surprise! I tried to bring the pain train in from Richmond Va – but the F3Kc PAX were up for the challenge and not faint of heart. The following may have happened as the fog rolled in…
- Disclaimer – Apologies for weird east coast regional diction and XO names!
- Running Warm-ups: Skips, Butt Kicks, High Knees, Bookworms, Super Marios
- Circle Up: Various Stretches
- HOLD Plank – F3 Mission, Credo, Principles
- Name PAX to your right! 5 merkins if you miss it
- A lot of merkins ensued
- THING 1 – Triple Check
- Pax 1 (timer) – Sprint to curb, bernie (backwards run) back
- Pax 2 – Merkins
- Pax 3 – Jumps over merkin pax when he goes “down”
- THING 2 – Songarama – Chumbawumba’s 1997 classic “TUBTHUMPING”
- Lunges During the Verse
- Every time says “I get knocked down” – do a burpee!
- 4 minute song – probably 40 burpees – Yuck
- THING 3 – Indigenous people’s canoe race!
- Line up in groups of 4
- American hammers in a line (Row the canoe)
- Pax in the back Broad jumps to front of boat
- Repeato until you get half way to parking lot – Recover
- <On the way back – the Oars break! >
- Flutter kicks in the canoe
- Bear Crawl from rear to front
- Canoe Race to the back of the lot!
- THING 4 – Finishers
- 20EA Single Leg Squats (In cadence) – each leg to burnout the quads
- 10 “body Bag Builders” – 10 count XO (Burpee with added knee to elbow and merkin) – they suck
- 10 EA – in cadence
- Break for various ab reps (Dollys, Rosalitas)
- Back to plank – name the pax to your left! (Only got 1 name wrong this time!)
- 5 EA body bag builders to finish
- Mosy back to the flag
- Names/Numbers
- New FNG – WELCOME “Bandwagon”! (Mike) – from Chicago and engineer for Honeywell now in KC. Say’s he’s jumping on the Chiefs bandwagon soon. Brought to F3 by YHC’s brother (White Belt). Bandwagon was an absolute force today great work
- Circle of Trust
- Moment of gratitude for 1 thing to start your day
- YHC grateful to have 2 new-ish to F3 work colleagues there today (Spud, Laces out) as well as my brother (White Belt) while getting to do a down range Q with the KC Crew. Life is so rich.
- Thanks to Taps, Sweet Potato, Dirty Harry, and others for being very welcoming to me every time I’m in KC
- Closed out in prayer
