Tag: DownRange

  • 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/

  • 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.