Tag: DownRange

  • Omar Joins the Pax

    Two Pax, one runner and one very, very LIFO, joined up for the latest edition of The Clinic. Temperatures were 70 and sunny. According to Nathan, a random guy in front of the hotel who clip boarded for the Pax, the following might have happened.

    YHC ran the normal route. 4.5 or so, including stopping for Fudd.

    Upon returning to the VSF, YHC chatted with Omar, YHC’s pal who is the handyman at the hotel. When YHC started doing Fudd’s wife, Omar said, “Oh, you are doing push-ups. Let’s do some.” Omar suggested a contest. YHC conceded that this was not necessary. YHC invites any PAX member who can win this contest to join – you drink free for the evening. We agreed to start with sets of 20, with YHC doing HRMs. But, form counts. You know it when you see it. YHC took about 30 seconds to do 20 HRMs. Same as any other set of 20. Omar took about 2 minutes. He did Swirly merkins, holding at the bottom on each one for 5 seconds or so. YHC is playing checkers; Omar plays chess.

    Numbers, names, and Omar took us out. He’ll get a name at some point. Renaissance and a few others are options.

  • F3 Choptank

    A swarthy six accepted the F3 challenge at this year’s Henderson Cousin Camp at the Maryland family farm on the Choptank River. Sun blazing, cornstalk waving, dragonflies buzzing, and a few bald eagles and ospreys riding the steady breeze off the river, here’s how these champs started the day:

    The THANG: 

    WARMERAMA: 

    • Hendo PAX give their battle cry HIP HIP HAZZAH! and mosey down the shaded gravel drive between ancient Cedars
    • Half way out the drive circle up in dewy grass
    • Welcome & Disclaimer
    • The usual DTH top to bottom IC Reps

    COP #1: 

    • Continue to run out to the end of the driveway, front runnings do WWII’s awaiting the SIX
    • Turn onto the road for Bernie Sanders Catch Me if you can …only FNG STEEL was fast enough to catch the Bernie wabbit

    COP #2:

    • Stop at the intersection for Monkey Humpers for the SIX
    • Plankorama to review F3 Mission, Credo, and 5CP’s

    COP #3:

    • Run down road alongside farm property and turn in on the dirt road to the barn
    • Fence Climbers IC (Plank on bottom rail of fence, and hand walk to top, them back down, for an 8-count)
    • Variable SPRINTS on dirt road – 75%, 50%, 100%, 25%
    • DTH fireman carried Flint last leg

    COP #4:

    • Triple Check at the Barn Steps
    • P1 – Box Jump x5 steps up and down
    • P2 – Dips on steps
    • P3 – Run around Barn

    COP #5:

    • Mosey back to the house
    • En route DTH front&back carried Mowgli & Banjo
    • Final mosey past the house and down the lawn to the dock
    • Shed shoes and run the length of the dock to plunge into the Choptank

    COP #6:

    • DOCK REPS
    • x15 Pullups on Dock
    • x1 minute inverted splash bicycles
    • SWIM into current & back
    • x5 min overhead tossing 2.0’s

    COT:

    • Counterama # 6
    • Namerama
    • YHC took the PAX out in Prayer

    Prayer Requests:

    • Safe travels home

    NMS:  Twas a beautiful Eastern Shore morn after a cleansing week of rain. Glad to have time with siblings at the old family farm near Easton MD, with lots of cousin play time for our kids. YHC was craving a solid beatdown and a handful of game recruits were glad to jump aboard the pain train. Brother Flint brought along his beautiful girlfriend Rebecca to our family weekend and she boldly accepted the F3 challenge – while many nicknames (Tinder! Haha) were mentioned, the PAX ultimately agreed the nickname STEEL was apt for all the sparks flying between Flint & Steel (and she builds homes for underserved populations). To honor our Credo YHC kept the overall beatdown to an acceptable moderation, and just added weight carrying others whenever the pax were slower going. As always, grateful for the opportunity to lead and bring the light and love of F3 into new circles. Unless next time, yours AYE! ~DTH

  • Football Season Must Be Right Around the Corner

    5 appeared at the COP for the latest version of The Clinic. Temperatures were 70 and sunny. According to the four Miami Dolphins wanna-be’s waiting for their ride to training camp, the following might have happened.

    Usual route. North, parking lots, across Peters, parking lots, Fudd, parking lot, La Quinta (no police), north to Broward, and return by the same route, minus the Fudd.

    Number, name, and YHC took himself out.

    NMS: Turns out, the other four dudes who posted were not FNGs. Go figure. They were waiting for their ride to Training Camp. YHC guesstimates 2 cornerbacks/WRs, one linebacker, and definitely one OL (a truly massive human). Two were taller, but none were stronger, than Omar.

    Announcements:

    F3RVA has The Bridge this Saturday. 2 HCs, so far, and 3 more guys are HCs for next month. We have a simmering-commit for September. Let’s go!

    Homegrown Half is coming up quickly. Note: the branding is weird on this one because the PAX can run (or walk) 5k, 10k, or 13.1 miles. Is the “half” because 5 is half of 10, or is “half” referring to the 13.1 being half a marathon, or is the whole thing a big play on words? YHC thinks the whole thing is suggesting that the 5k is half as hard as an UpChuck takeover Q. Or, maybe the takeover Q is half as hard as the half marathon? YHC digresses – Show up at 6:00 a.m. on August 3rd at Robious Landing. Bring your Ms and 2.0s (1.0 is half of 2.0?), and ask the organizers.

    August 21: 05:00 First Watch at River Road Church, Baptist (really, that’s the name). 100th anniversary Q. Come celebrate YHC’s dad turning 100. Coffeeteria to follow.

    F3RVA 10th Anniversary Extravapalooza is September 20/21. If your Fall Equinox plans are not yet set, here’s a great way to celebrate the most balanced day of the year.

    There’s other stuff going on…Tryhard has a whole calendar of events in his BBs. Look there for more information.

  • Bowl of Soup, for One

    One intrepid traveler ordered and consumed a bowl of delicious south of the James, the Pee Dee, the New, the Saint John’s, the Kissimmee, and so on aerial soup in the latest edition of The Clinic. Temperatures were 70 and sunny. According to night watchman at The Baptist Clinic, the following route might have happened:

    North through parking lots and across Peters, east through parking lots, north to construction site, mall, and Broward. Unlike the fearful Three Wise Men, return home by the same route (with absolutely no negative consequences). 5 miles.

    Number, name, and YHC took himself out.

    NMS: No one out today, not even the dog walkers. Perhaps the pre-5:00 a.m. start time, but more likely the heavy soup. YHC estimates upper 70s/low 80s at game time, humidity off the charts. Delicious.

    7 weeks to BRR. LG!

    Omar says hello, and he reports all safe during Hurricane Beryl.

  • DR at The Galaxy and Halo

    https://f3alpha.com/backblast/2024/07/18/switcheroo
    https://f3alpha.com/backblast/2024/07/16/riding-the-shuttle

    A 3-for-1 BB, saving digital real estate.

  • Kids Least Favorite Activity

    On vacation in Jekyll Island, Georgia. I was too lazy to drive 30 minutes to the nearest F3 workout. Luckily the Chaplain clan rolls deep.

    Mosey to the beach for warmups: SSH’s, Arm circles, merkins, mummy kicks, heels to heaven, dead man hang.

    The workout: 1 mile run up the beach: stop at each access point and do exercises. Highlights included repeats up a set of stairs and burpees. Same pattern on the way back. Back to the house for 3 miles total. A good time was had by all.

    SYITG

  • Order in the Court!

    Three Amelia Courthouse HIM’s provided a warm welcome to two RVA Summer Tourists, and conquered the Jester in high form with a ride on the Pain Train, courtesy of the Beatdown Deck. Here’s what the County Deputy watching from his parked Charger witnessed:

    The THANG: 

    WARMERAMA: 

    • Mosey loop around the Court House Park and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom
    • Low Plank Review of the F3 Mission, Credo, and Five CP’s

    F3 BEATDOWN DECK:

    • Turn up 5 cards
    • PAX complete designated exercise/reps
    • 2-10 = 10 reps
    • Face card = 20 reps
    • Ace = 100 reps
    • Run park loop following each 5-card set
    • x5 Sets completed

    COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  OK, WOW! What an AWESOME new Region and AO that brother Hardywood has established! The AO itself has beautiful old town architecture and landscaping with a huge variety of space and obstacles for every kind of beatdown. We certainly missed the dynamic enthusiasm of the AO’s founder but it was awesome meeting Woodstock & Hey Booboo (YHC already knows Nails from our church). Their FNG didn’t show up but they sure as hell put in the WORK this morning. The F3 Beatdown Deck never disappoints! And for someone who’s Q’ing where they’ve never posted, it’s a surefire solid workout no matter where you are. This was ABSOLUTELY worth the trip! Thank ya’ll for letting me lead. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • TODAY (Thur PM) – 1830 Huguenot Landing OTB Paddle (recurring weekly)
    • Fri – RAMM Amateur Bike Ride
    • EVERY SATURDAY AMELIA RUN CLUB AT 0830 FROM AMELIA PARKS & REC
    • 7/13 – Poolboy VQ at The Iron Bridge
    • 7/14 – Holy Water Bootcamp
    • 7/17 – Woodsman VQ at The Crossing
    • 7/27 – The Bridge workout 
    • 8/3 – Homegrown Half
    • 8/6 – Ultimate Tournament at NoToll
    • 8/11 – F3 Family Float on the James
    • 8/17 – Pickleball Tourney
    • 8/21 – 100th Bday Q by Upchuck at FW
    • 8/28 – New AO at Mosely Elem
    • 9/28 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

    Prayer Requests:

    • Hey Booboo has a church member “Kay” with cancer
    • Nails’ daughter is soon returning to the mission field

  • DR at Halo – Marietta, GA

    https://www.f3alpha.com/backblast/2024/07/10/six-is-in

  • DR at The Galaxy, Marietta, GA

    YHC is DR in Marietta because DOD/DOG (Dear Ol’ Dad/Dear Ol’ Grandad) is in the hospital after a bad fall. Prayers welcome!

    Being with the PAX this morning was a needed boost. Wideright spoke fondly of ZZQ in Richmond and wishes he could convince his M that it is on the way to Ohio.

    Not hard to remember the beatdown today: Long Slow 11s: 11s with chest press and tricep extensions at opposite ends of a long parking lot with a coupon. In between, travel Cusak-style (rifle carry). That was all we had time for – brutal!

  • Florida is a different kind of 70 and Sunny

    63 HIM showed up for the 7th Annual Patriot Games.

    Warmarama: drink some water

    The Thang:
    1776 Yard Run (1.01Mile)
    100 Merkins
    100 LBC
    100 Moroccan Night Clubs (They do these on 1 leg)
    100 Pullups
    100 Squats
    100 Mountain Climbers
    100 Plank Jacks
    100 Lunges
    100 Overhead Claps
    100 Dips
    100 Leg Scissors (Flutter Kicks is a better term)
    100 Step ups
    100 American Hammers
    100 Shoulder Touches
    100 High Knees
    100 SSH

    100 Yard Bear Crawl
    76 Burpees

    NMS: It was great to be down in Fla and attend my 1st Down Range CSAUP. This was Completely Stupid and Utterly Pointless. 63 HIMS showing up knowing what they were getting into… Awesome!! and 2 FNG’s.

    1.5 hours to complete. There was an option to split with a partner, YHC did not see anyone split, everyone was all in. It was a great motivator.

    Oyster