Tag: DownRange

  • Freed To LEAD

    13 men of valor have chosen a different form of retreat this morning – retreating from the lure of the fartsack, and paying the ransom of sweat and pain owed to glorifying God with our bodies. Here’s how these HIM’s embraced the challenge to lead:

    The THANG: 

    WARMERAMA: 

    • Circle up on the basketball court
    • Invite to any other guys wanting to Q …no takers? OK, let’s GO! 
    • Welcome & Disclaimer
    • The usual DTH top to bottom IC Reps

    COP #1: 

    • DORA
    • x100 Merkins, x200 Squats, x300 LBC’s
    • Moving partner lunges length of basketball court, then bearcrawls back to switch with partner

    PLANKORAMA REVIEW:

    • Review the F3 Mission, Credo, 5 CP’s while holding low plank, pushing up and stretching between

    COP #2:

    • Mosey out to the lit parking area and circle up
    • FREED TO LEAD
    • The PAX was briefly directed by the Q on the simple steps to call an exercise in cadence (1. State the exercise, 2. Ready Position Move, 3. In Cadence, 4. Exercise!, 5. 1-2-3-_, 6. Change intonation in final count)
    • Each of the 12 other HIM’s in the circle then exercised their freedom to lead the PAX in 10 reps of whatever exercise they wanted in cadence
    • After Action Report was provided where needed but generally everyone did extremely well

    COP #3:

    • TRIPLE CHECK
    • P1 – Flutters
    • P2 – Wall Step-ups
    • P3 – Run up steep hill and back down

    COT:

    • Counterama # 13
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    Prayer Requests:

    • Salvation for Marshall and Christian, two brothers that FNG Hasselhoff brought here to the retreat 

    NMS:  Wonderful weather for our second mountain beatdown, and great to have another big group at the Windy Gap men’s retreat. Plenty of turnover between yesterday and today as most men chose only one of the two days to attend F3. But we still had three FNG’s to welcome, and all the PAX embraced the opportunity to lead some reps in cadence and did a GREAT job of it. YHC was hoping another HIM would accept yesterday’s invite for someone else to lead today’s beatdown, but since no takers YHC found another way to share leadership. God is moving here on the mountain top, as always best appreciated as it appears THROUGH the brothers next to you. I’m reveling in deep thanksgiving for the opportunity to be here. Yours AYE! ~DTH

  • Iron Pax at Ironclad

    After a brief COP, Waze led us through this weeks IPC ( details in the pic below ) and then we did some cards with dips, Merkins, big boy sit-ups, and leg lifts – face value + 5. Waze took us out. Prayers for our families and the PAX

    NMS – Since the in-laws are on the peninsula, YHC has always wanted to get over to a beatdown here and finally made the time. This IPC is a challenge but we agreed it’s on the easier side compared to some of the crazy ones over the years. Great meeting Marvel and Waze.

    Get some!

  • 17 Mountain Men

    First bootcamp of Windy Gap 2024 pulled together a handsome 17-PAX (including 7 FNG’s!) to the pre-dawn Carolina mountain gloom. These men of God answered the call to do something hard, to start their day with a transformative dose of the Daily Red Pill, and draw on one another’s strength to achieve victory over the flesh. Here’s how these HIM’s honored our Creator:

    The THANG: 

    WARMERAMA:

    • Assemble on the dark Basketball Court
    • Welcome & Disclaimer
    • Nancy Kerrigans IC ea side
    • Copperhead Squats IC
    • x5 Burpees OYO
    • Mosey over to the road in the lamplight
    • Don Quixotes IC
    • The Opus IC
    • Werkins IC
    • Diamonds IC
    • WWII’s IC
    • Flutters High & Low IC
    • LBC’s IC
    • REVIEW THE 5 CORE PRINCIPLES 

    COP #1: 

    • FIFTIES – x50 reps of variable exercises with a 30-50 yard mosey between stops
    • Merkins, Monkey Humpers, Squats, Dips, Lunges

    COP #2:

    • THE HILL – get up the steep grassy hill in Bear Crawl, with alternate lunge if needed
    • Front runners go back for the SIX, then Elbow Plank to REVIEW THE F3 CREDO

    COP #3:

    • LIGHT POLE ALLY
    • x15 Squats at each light back down to the bridge

    COP #4:

    • CATCH ME IF YOU CAN
    • Partner up and while one partner starts BERNIE, the other completes x3 BURPEES then sprints to catch partner and switch

    COP #5:

    • WALLORAMA
    • Hoedowns IC
    • Donkey Locks IC
    • Milkers IC
    • BTTW for Hip Slappers IC

    Mosey BTTVSF:

    • Circle up for 5min of MARY
    • Am Hammers IC
    • Rosalita Dips IC
    • Boat/Canoe until time

    COT:

    • Counterama # 17
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  This is YHC’s 4th annual meeting on the mountain with God and close to 400 brothers. This being the 49th year of the Windy Gap men’s retreat, the mountaintop weekend embraces men in a place of need for renewal. Every year the F3 workouts have attracted more brothers, and always entertains a healthy percentage of FNG’s.  With at least 5 HIM’s over 50-70 years of age, the bootcamp followed a pattern of easily modifiable reps and shorter distances while maintaining a respectable challenge for all fitness levels. It was especially awesome to celebrate the return of Liberace and a number of other men from the Recovery Program who work as wait staff at camp. TClaps to these guys for breaking away from the status quo! Round two tomorrow at 0600 and hope to see some more of our veterans out who chose to retreat in their bunks this morning!  Yours AYE! ~DTH

  • Multi Region Downrange Convergence

    2 hombres (F3 Charlotte and F3 Richmond) joined for our own impromptu downrange convergence at Sandbridge Beach. YHC had the Q and this is what transpired.

    0730 hard start. We launched from Jose Tequillas parking lot a The Sanctuary at False Cape condominiums. Mosey about 1/4 mile to the Little Island City Park for our AO. COP with various exercises (it was there that YHC learned the different creative ways other regions count). YHC introduced Scrappy to Inverted Scorpion Kicks and Saab’s Ball Lickers.

    First on the docket was Parking Lot Suicides. 12 parking spots, run to farthest spot and then run back, then to one parking spot closer, then back until all 12 parking spots were reached.

    Second on the docket was Tennis Court Sora (Solo Dora). 4 Rounds. Round 1 – 25 Merkins, run to the far end of the court and back, 50 LBC’s, run to the far end of the court and back, 75 SSH’s, run to the far end of the court and back. Rounds 2/3/4 were repeats of round 1. 100 Merkins/200 LBC’s/300 SSH’s in total.

    Third on the docket we moseyed over to the covered picnic area for 3 Rounds of 30 Bench Kicks, 20 WWII’s, 10 Picnic Bench Decline Hand Release Merkins.

    Mosey back to Jose Tequillas and over to the beach boardwalk for 4 minutes of Mary. Last exercise was Balls to the Wall Toe Taps. 3 count, to 20. (Apparently in Charlotte when you do Balls to the Wall you actually T-Bag the wall).

    COT to close us out.

    Prayer Requests – Scrappy’s mother just entered hospice. Prayers for his mother, father, and his family has they close the final chapter of his mothers life.

    NMS – It was nice to see another F3 guy at the beach. Scrappy was walking onto the beach on Saturday wearing a F3 shirt. Scrappy went to high school with Vinny. He wrestled in elementary/middle/high school and wrestled on scholarship at Cornell. He’s been doing F3 in Charlotte for 11 years.

    I hated to miss the RVA Convergence but we made it happen down here.

  • Sunrise Beatdown

    17 regulars, 1 out of towner (YHC) and a FNG joined for the sunrise bootcamp on the the sands of Va Beach for a straightforward (but painful) beatdown.

    Quick COP and we got into it.

    Round 1 – 2 exercises, Exercise 1 – 10 reps, Exercise 2 – 9 reps, then back to Exercise 1 all the way down to 1 rep and then repeat Exercise 1 for a full 10 reps.

    Mosey to the surf and complete Round 1 of BLIMPS – 6 Burpees, 6 LBC’s, 6 Iron Mikes, 6 Plank Jacks, 6 SSH’s

    Mosey back to the top of the beach and complete Round 2

    Mosey back to the surf for Round 2 of BLIMPS

    6 rounds total. Finish with 3 minutes of Mary. Followed by a dip in the ocean to rinse off.

    Prayer Requests – prayers for on one Pax going through Cancer treatments. Prayers for Freefall as his wife undergoes a procedure to help with their infertility issues.

    NMS – the sand makes everything harder. Not much running today other than quick mosey back and forth, but the Ground and Pound was tough. If you’ve never posted in Va Beach you should make the effort, its worth it.

  • First Edition of: Das Vaterland

    And why not, right?

    This was the first official session of F3 Das Vaterland – unfortunately due to bad marketing we were a Pax of 1 – me, myself and I…

    According to the bewildered passerby’s this is what might have happened on this sunny 70 degree day in Stuttgart Germany:
    1/2 mile mosey to COP
    IC: SSH, Helicopters, DQs, Cherry Pickers, Copperhead Squats, Ukrainian Soldiers
    The Thang:
    Mosey to the edge of the forest for a session of 11’s with double count lunges and Derkins at the benches.
    1/2 mile circle mosey back to the benches for a round of dips IC.
    Next mosey over to the stairway to heaven. On the way down 10x 2 count imperial walkers on each platform (there are 10 platforms). On the way back 10 squats on each platform.


    We are out of time – mosey BTTF
    Numberama: 1
    Namerama – announcements and YHC took us out.

  • 20% Longer

    One freedom fighter tossed aside the covers of sloth and launched into the soup for the latest edition of The Clinic. Temperatures were 70 and sunny. According to the Dolphins training campers wondering why YHC was launching before them, the following might have happened:

    Mostly the usual route…hotel, past the actual clinic (Baptist Health, in the house!), past DHL, across Peters, right in the parking lot, hola to the denizens at LaQuinta, left, left, left into Broward Mall parking lot, touch Broward Blvd., reverso, loop the mall with a oak-y-doke to the security truck, then onto 78th St. south, right into parking lot, across Peters, left to DHL, another wave at the clinic, and BTTVSF. 5.?, headed close to 6.

    Dang, it’s hot and sticky in S. Fla. this time of year. Full saturation on both shorts and shirt.

    Omar joined for the COT. Numbers, names, and YHC took us out.

    Announcements:

    August 21…100th Birthday celebration. First Watch. 05:00.

    August 23…State Farm leads at The Bridge. Reach out to him if you are interested in joining.

    10th Anniversary in September.

  • The Harvard Hustle

    PAX: BB, Booster, Chowdah, Dunder, Heist(DR), Jello, Miles Per Davis (MPD), Pack Rat (DR), Sandbar, The Country Gentleman, and Jack Myers (FNG).

    Warmup:

    We kicked things off with a lap around the track to get the blood flowing. After gathering back at the starting point, we recited the F3 mission statement and the five tenets.

    Side Straddle Hops (SSH)Copperhead SquatsDeadman HangPlankFudd and Wilson’s Wife (Up Dog and Down Dog)Inverted Scorpion KicksRosco’s Mom Stretch (Anti EH – great call, Chowdah!)
    The Thang:

    The Beast: We lined up at the end of the Harvard soccer practice field for a grueling Beast workout. Six rounds of six exercises, moving down and back at the 25, 50, and 75-yard lines. Exercises included:
    SquatsDry Docks (Pike Push-ups)Big Boy Sit-upsMonkey HumpersBurpees
    Next, we moseyed to the amphitheater area, carefully dodging beer cans at the skate park and sprinklers. There, we executed a Triple Check:
    Groups of threeRotate through three exercisesThree roundsTimer runs to the mound and back, while the team rotates through dips and step-ups.
    Brocode Run: Heading back to the flag, we engaged in a Brocode run, performing a merkin (push-up) at each lamp post. We hit about 7 or 8 posts.

    Finisher: Upon returning to the flag, we circled up tightly. The PAX held a plank while taking turns doing bear crawls around the circle. We ended with 30 seconds of stretching.

    Time: Numbers and names.

    Announcements:
    August 10 – F3 Second F baseball game.BB is working on social media for the PAX.MPD is organizing a book club – send your recommendations.
    Prayers:
    MPD mentioned a church member who had a stroke – prayers for family strength, and especially for the 9-year-old child healing.Chowdah remembered his dad, who would have been 84 yesterday and made him the man he is today.BB shared that a close family friend, Beatty, passed away. These people took his family in and were very good to them.
    Great work, everyone! Thanks for letting me lead.

    Big shout our to MPD for the ride. He is hooking me up again Thursday for the Chowdah beatdown!

  • Knoxville loves burpees. Asylum AM

    Posting down range and brought an FNG with me to the gloom. Solid Knoxville PAX.
    Here’s what went down.
    Short mosey followed by the mornings normal, SSH, DMH, merkins and stretching.

    COP 1: AMRAP burpees in one minute. 6 rounds.

    COP 2: 5 burpees, 10 count lateral lunges, 15 hand release merkins, 20 hot seats (jump squats), 25 Superman’s, 30 Apollo Onos, 35 LBCs, 40 bunny hops. Run around the parking lot and repeat-o 3x.

    Ended with 10 burpees with a plank jack and merkin within the burpee.

    We welcomed FNG Greg aka Cataract to the brotherhood. Been working on getting Greg out since October and since we traveled together, the headlock was quite easy.
    Numbers, names, PR, COT.

  • Four for One, What a Deal

    Unlike Kubota, who copies and pastes the same BB 3+ times for Big Data Q credit, here are 4 backblasts in one, saving your precious digital real estate. Check out the first link below, where YHC was given credit for 1 Q and 2 posts in the same beatdown! YHC introduced the PAX to The Beast, though they didn’t think 6 rounds was enough (or, … YHC tried to call Burpees and they just put it off for two more rounds!).

    YHC returned to F3RVA late last night after being with DOD/DOG (Dear Ol’ Dad/Dear Ol’ Grandad) in the hospital outside Atlanta. DOG was discharged to rehab yesterday after 4 weeks and is making good but slow progress. YHC is grateful for the well wishes and prayers from the PAX, grateful to the F3 Alpha PAX for looking after him, grateful to be able to keep tabs on F3 RVA via Slack, and grateful for the time to be with DOG and family. SYITG!

    https://f3alpha.com/backblast/2024/07/31/no-flag-no-q-but-still-a-good-bd/
    https://f3alpha.com/backblast/2024/07/19/atlas-shrugged/
    https://f3alpha.com/backblast/2024/07/22/duck-duck-crab-run/
    https://f3alpha.com/backblast/2024/08/01/beach-bodies/