Tag: DownRange

  • 12 Minutes to 6

    One dashing hee-man launched at 5 to get in 5 in the latest edition of The Clinic. Temperatures were 70 and sunny. According to the DHL workers “meeting at 6 in the lobby,” the following might have happened:

    Northbound, over Peters, parallel to University, left, north, then reverso at Broward, and BTTVSF. 5 or so.

    Number, name, and YHC took himself out with a prayer for leaders who support their teams with actual actions. Actions speak loudly; words fill empty space.

    Announcements:

    Breaking Bread this weekend needs a Q. Check the sheet. 5:30 p.m. at Southside Medical Respite. Make dinner for about 8-12 people. This has been F3RVA’s overarching volunteer event for about 8 years. New guys…this is your opportunity to give of your time and effort to support folks who are struggling with a medical issue (and often with financial issues that have them on the streets). See Oyster for details.

    Convergence on Thanksgiving at 45MOM. Be there. 7:00 a.m. TYA has the lead to lead a satirical Q on the history of Thanksgiving.

    The Bridge…November 30…Heist and Hermes leading the charge. This is an F3RVA activity done in coordination with F3 Charlottesville. Workout starts at 7:30 a.m. These guys are transitioning from the criminal system to the free world. Let’s support them along their journey back to the right path. Usually leave about 6 a.m., return by 10:30.

    For that matter, December 14, The Bridge returns again. YHC and OBT heading west to lead the charge. Clown cars forming now.

    NMS: DHL has a ton of folks who stay in this hotel. Their plan, at least on the way up the elevator last evening at 9:00 p.m., was to “meet in the lobby at 6.” Apparently, DHL gets after it. 5:48 a.m. those same folks were rolling out the front door. I believe Gomer Pyle would say, “Get some!”

  • Clinic Downrange VQ

    Taking advantage of a open slot on the Q sheet, YHC led a workout at a geographically representative proximal location of the Clinic. This workout included 45 minutes of “strenuous” cycling followed by 3x 30 leg lifts, 4x 8 curls and 3x 25x merkins.

    NMS – I see the appeal of this AO – lightly organized and lightly attended, it provides the opportunity for reflection and introspection with a side of bewilderment. Since 2F was lightly attended, so that the PAX dont feel left out, some of those musings are presented thus:

    • Why do people walk on the clearly differentiated bike path, with headphones?
    • What is the appeal to stopping and talking in the middle of the walking path while so many active adults are power walking (and more)?
    • Is it um… motivating to run with a thong / floss bottom? @Flatline given the singlet experience this might be yours.
    • Is rollerblading really exercise and more importantly is it as cool as @Upchuck says it is?
    • How much botox &what SPF sunscreen is required to achieve *that* look?
    • Should YHC share carefully curated musical tastes with todo el mundo by employing a bluetooth speaker? BTW what is the current slang term for this modern take on the ghetto blaster? (Can there really not be one?) Finally on this important topic, is there some overpriced specific bike adapter that is millennial approved?
    • Has @senor-frog been to *that* Señor Frogs?
    • Is that funky stuff really helpful to everyone first thing in the morning?

    Very important questions.

    Prayers for my brothers and their families.

    Get some!

  • Cold, Wet, and Sandy

    One intrepid PAX launched in the pre-dawn darkness for the latest edition of The Clinic, SoCal Edition. Temperatures were 70 and sunny. According to the 4 people wrapping up their Sunday evening beach party early on Monday morning, the following might have happened:

    Mosey down the cliff trail to the beach circle for the COP.

    100 SSHs (in honor of The Carpenter and his family)
    Swirly’s DMH, walk it out, Fudd’s wife, Wilson’s Wife.
    10 IWs
    10 hand release merkins
    20 WWIIs
    10 LBC’s

    Mosey down the service road, avoid the two giggling late teens/early co-eds, followed shortly behind by two young men carrying a 1980s vintage boom box and some blankets. If you are planning an overnight party on a SoCal beach, this crew seemed to have done it well.

    One evolution today. Run about 30 kelp piles (it’s a measurement – you can look it up), which amounts to approximately 50 yards), stop, perform one of a set of exercises, and continue. 3.56 miles, round trip.

    Exercises were merkins, WWIIs, LBCs, squats, monkey humpers, flutter kicks, gas pumps, rosalitas, SSHs, and hello dollies, some in 10s, some in 20s, some in 50s.

    Run back up the hill, which is not long, but ticks above 10% grade.

    Number, name, and YHC took himself out.

    NMS:

    For some guys, the BRR is the Super Bowl of workouts. For YHC, today is the Super Bowl. Soft sand, cool air (50), steady breeze, and the all important rush of water when a wave flows onto the wet sand. Water temp about 62 this morning. And, all done by 5:15. Cold, wet, and sandy. Nothing quite like it.

    Announcements:

    TYA has finally agreed that Thanksgiving was initiated in Virginia. If he changes his mind, presumably he’ll explain at the Thanksgiving workout.

    Keep your pals in mind. Reach out to folks you haven’t chatted with in a while.

    Let’s all keep The Carpenter, F3RVA distinguished alumnus, in mind as his family adjusts after his father’s passing. We are all with you, my friend.

    P.S. YHC concluded with a strength session at the gym, which apparently many hotels have “indoors.” YHC is fascinated by the 10 people working out inside when the world’s most beautiful gym is on the other side of the glass walls.

  • Potomac Rising

    FIFA Q’d one heck of a beatdown yesterday in the gloom near the Rockville, MD area. Every time I visit downrange, the coupons come out, it’s like an F3 sense that goes off. I’m grateful to be a part of this F3 family, especially with the travel I do for work, makes it so easy to go work out and meet new HIMs and without a doubt be welcomed in as soon as I show up.
    Shoutout to Choo Choo and Poolboy for getting me into F3!

  • Is That the Dolphins Kicker?

    One man launched at 4:55 in the latest edition of The Clinic. Temperatures remained, as always, a steady 70 and sunny. According to the night watchman at The Broward Mall, the following might have happened.

    Run north around the office park, pass the DHL Battery Powered Super-Golfcart/Van, then across Peters, past the office, past the La Quinta, left, then left, the left, and then north to Broward Boulevard. Reverso back to the VSF. Not quite 5.

    Number, name, and YHC took himself out.

    NMS: Pretty sure that dude leaving as YHC was entering the hotel was the Dolphins kicker. Or, maybe he is the back-up video guy. He’s somebody, and he’s not the head coach. YHC will ask him next time.

    Announcements: The Bridge, Saturday October 26th, but that has already passed, so we’ll just move on.

  • How many kids can YOU carry?!

    Eleven intrepid campers escaped their sleeping bags to start the day with relighting the camp fire, donuts courtesy of Big Rig, a bit of coffee, and of course, a kid-friendly bootcamp. Here’s how we explored Camp WEAG:

    The THANG: 

    WARMERAMA: 

    • Mosey down toward the house and circle up
    • Welcome & Disclaimer
    • A smattering of IC Reps
    • Mosey down to the fishing pond

    COP #1: 

    • DORA, Part 1
    • x100 Dips
    • Moving partner runs 50 yards and back to switch
    • Run around the pond to the back side

    COP #2:

    • DORA, Part 2
    • x200 SSH’s on the bridge 
    • Partner runs up hill and back to switch
    • Run up the trail to the pavilion

    COP #3:

    • DORA, Part 3
    • x300 LBC’s 
    • Partner runs up the trail a ways and back
    • Mosey out to the field

    COP #4:

    • Adults all carry a 2.0
    • DTH got an adult-size Boba Fett shouldered and maybe made it 50 yards
    • Meatball found himself shouldering two girls one on each shoulder to finish the race. T-CLAPS!!!

    COT at The Flags:

    • Numberama #11
    • Namerama
    • Prayer

    NAKED MOLESKIN:  F3 Family Camping was a blast, and the kids absolutely ate up the workout. Camp WEAG has beautiful grounds, even more staggering on a warm Fall day, and it was a true joy to see all the kids roasting marshmallows, telling stories, and star gazing to spy comets. The weather was perfect and we will do it again!!! Yours AYE! ~DTH

  • Apple Doesn’t Do It Justice

    One guy had the pleasure of setting off on the latest edition of The Clinic along the fine shores of the Pacific Ocean. Temperatures were 70 and sunny. According to the workman continuously chasing YHC with a modified golf cart, the following might have happened.

    Quick run across the parking lot to the massive hill. Starting at the top.

    100 SSHs (4 count)
    IWs – 20
    Dead Man Hang
    Fudd’s Wife
    Wilson’s Wife
    Dead Man Hang
    20 merkins
    LBCs -20
    WWIIs – 10
    Pencil Roll (to get out of the way of the cart)
    Freddie Mercury – 20

    Traveling COT down the hill, stopping at each light, spaced roughly 30 feet apart.

    Exercises were:
    Merkins – x20
    HRMs- x15
    Squats – x10
    WWIIs – x10
    Flutters kicks – x20
    Reverse crunches – x15

    Probably some variations thrown in. Extended number of reps based on the number and appearance of ladies walking to the gym.

    Rough number of lights – 30.

    Hill length is approximately 2/5 of a mile. Run the hill 5 times.

    Number, name, and YHC took himself out.

    Announcements – none. YHC already knows each announcement YHC would make.

    NMS: Wow. Full moon. Palm trees. No humidity. Overlooking the ocean. Great day to be alive and working out.

  • 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