Tag: DownRange

  • 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

  • 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.