Tag: DownRange

  • Double Bird Surprise

    Double Bird Surprise

    5 Amelia warriors rose to greet the dawn of a new day. According to legend, it went a little something like this…

    Wamerama: SSH x 20, DQ x 10, LBC x 20, FC x 15, AC x 20, HRM x 10

    Mosey to Field of Dreams (aptly named youth soccer field behind the courthouse)

    Beast of The East: This is an F3 classic! 6 rounds of 6 sets of 6 exercises. Round 1 squats, round 2 two count flutter kicks, round 3 two count lunges, round 4 strict merkins, round 5 WWII and an extra special round 6. When a Q respects his pax to the highest order he calls the grandaddy of exercises for the final round. Round 6 was burpees and if you are doing the math at home that is 6 sets of 6 burpees for 36 total burpees to close out the round!!

    Lamplighter: Making our way back to the courthouse stop at each lamp post and complete 10 of a prescribed exercise. Light 1 squats, light 2 LBC, light 3 merkins, light 4 squats, light 5 LBC, light 6 merkins, wrap up on the courthouse steps for 10 final squats.

    Numberama, namerama, Woodstock took us out.

    Moleskin: At 5:20am an unknown vehicle drop slowly past the AO (we are using Judgement Day as a placeholder). YHC (your humble correspondent) watched carefully for a potential FNG. As the great Gomer Pyle (not to be confused with F3 Gomer) would say, surprise, surprise, surprise! The great EF Hutton emerged from the darkness to share his light. It was wonderful to see a familiar face and join us for a beat down. Beast of the East is no joke and one of the hardest workouts in the F3 Richmond Exicon (funny enough this was not in the F3 Nation Exicon). YHC ended up eating lunch at 11am. The Amelia boys are freaking bringing it. Woodstock and Boo Boo have posted at every single workout!! Welcome Kingpin (former Amish, turned Mennonite, turned Presbyterian, turned barndominium builder).

    Announcements: Get in a run with Woodstock and his M (F3 name for wife and short for “M”ost important relationship) with the Amelia 10K training team. Come out to walk or run. Open to all ages and abilities.

    Join Boo Boo sharing the good word at the River Run Presbyterian services held every Sunday on 10am at Amelia Academy. Bonus points this week for eating your weight in shrimp at the low country boil on Wed. See Boo Boo or Kingpin for details.

  • F3 Race City – Honeymoon’s Roots

    YHC and fam arrived at Lake Norman at zero-dark-zero and checked to see if there were any AOs nearby. The Glen at Stumpy Creek Park of F3 Race City is 6 minutes away – no excuses. Lots of mumblechatter and good vibes. The PAX sends their regards to Honeymoon, who started in this region years ago. PAX did a mix of bootcamp, exercises with coupons, and finished with some Ultimate.

  • So a Thai Pad Is Not a Wet Noodle

    YHC jogged from the Prudential Center, past Upchuck’s old smoke break spot at HBS, to the Harvard Stadium to meet up with the PAX. Dunder led a brief warmup then brought out his kickboxing gear, including boxing mitts and a Thai pad. YHC was not expecting to learn how to be kicked in the early morning gloom but got the hang of it. Dunder sends his regards to Heist – so does YHC! Tclaps to him and the other men who participated in the GTE last weekend!

  • F3 Hampton Roads : Ignite AO

    18 Brothers from near and far assembled for the 2024 edition of the seasonal launch of the Ignite AO on VA Beach. Here’s what happened :

    Warmarama : 20 SSH IC, 10 Hill Billies IC, 10 IW’s IC, 10 Up Dog Down Dog IC

    THE THANG : 

    Run from Beach Marker 36 to 37 then do 5 Burpees, continuing running to Marker 38 then do 5 more burpees, turn around and repeato 

    10’s : 10 Dips, mosey to Monkey Rings for 5 swing ups, mosey down to Surfline for 10 LBC’s 4 count, Repeato circuit descending by 1 rep each time on the dips and LBC’s but keep a 5 count on the Swings

    Split into 3 teams (1 at each station) for 10 minutes of the following :

    Station 1 – hold plank

    Station 2 – running Rifle Carry with cinder block until you reach Station 3

    Station 3 – ball dippers

    Circle up for ring of fire – 5 minutes of PAX passing Cindy around with each pax in Al Gore doing 2 curls and 2 overhead press while 1 PAX is doing WWII’s; Repeato down the line 

    10 burpees

    3 minute cold plunge in the ocean

    DONE 

    Numbers, Names, Hot Corner took us out 

    NMMS : 3rd year in a row for YHC at this AO and hotel. Love posting here and vacationing here. This morning was in the high 50’s with 10 mph winds and cold water for the Q. I’m glad my family got in our sunny beach days before today!

  • SCary Four Corners

    YHC posted downrange with the South Cary, NC (SCary) PAX today. Pretty cool to do a beatdown in my childhood neighborhood, even if childhood wasn’t that long ago for me.

    Launch at 0515 with the pledge of allegiance at the shovel flag, followed by a half-mile mosey to circle up for Warmarama. The main COP was 6 rounds of four-corners with each round isolated to one movement (mostly abs) and increasing reps at each corner. Forty curb/step calf-raises at the completion of each round. Welcomed one FNG who was named Cornell because he went to Brown.

    Ended in COT and then met up with two other AOs for coffeteria nearby. About thirty men including Water Wings who posts in Westhoe from time-to-time.

    No immediate sign-ups for GTE-47 despite YHC’s sales pitch.

  • Did a Hurricane Blow Through?

    One weary traveler shook off the cobwebs of a hockey-filled evening to report for the latest edition of The Clinic. Conditions again held constant at 70 and sunny. According to the person obviously committing insurance fraud by claiming their Jeep Liberty engine hood was “stolen” from the hotel parking lot, the following might have happened.

    COP of stretching and SSHs interrupted by Omar reporting that the police were investigating a crime in the parking lot. Someone stole the hood from a car. Uh huh. Same guy had asked when he checked in whether the parking lot was monitored by cameras. You know, because a Jeep Liberty needs some serious security. No chance there was an actual theft in this parking lot, but so be it, YHC was off for a run.

    5-ish miles. No pit stops. Out to Broward and back.

    Number, name, and YHC took himself out.

    NMS: Good opportunity to meet the police on friendly terms today. YHC mentioned his workplace and the fact that he runs through the La Quinta parking lot. The officer was well familiar with the La Quinta. When you find yourself at the LQ, something is not right in your life. Amen.

    Announcements: A bunch of New Yorkers from Brooklyn choked last night. No amount of medical help could save them. 5-3 loss, with three goals given up in the final 3:20 of the third period. Epic collapse.

    Motto for the day: Get Right!

  • No Moon, or All Stars?

    One adult male assured success today in the latest edition of The Clinic. Whitesnake appeared in spirit. Temperatures were 70 and sunny. According to the rabbits on Watership Down, the following might have happened:

    Slow mosey from the hotel to the golf course. Route today was cart path south through neighborhood, then into Monarch Beach Golf Links, circling towards CA-1 (PCH). Next take the tunnel under PCH, do the cart path loop on the beach side (sort of twice, but it’s hard to explain), then the public path parallel to the beach. At the dirt trail, drop down onto the beach, heading south at the water’s edge to the rock formation, then reverso and retrace steps northbound (note: air temp was 49, water temp 58). Find, then take, the stairs back up the cliff to the concrete trail, then up the Hill of Doom, pass through the tunnel (with a quick nod to YHC’s childhood vehicle, the VW Van immortalized on the Jungle Bus Mural), and back into Sea Terrace Park. Proceed left / north to pick up the public trail, then right / east and it metaphorically felt like YHC was turning for home. Quick jig left / north and back to the virtual hot tub at the hotel.

    YHC has been hitting bootcamps. Time to start up the running again. But, this one is in the books.

    Number, name, and YHC said a quick word of thanks to be able to have mornings like this one.

    Announcements:

    Some of us are not able to make the Grow Ruck (YHC has travel Sunday a.m. and high school soccer at 7:45 on Saturday a.m.). If anyone is looking for an early Saturday workout, send YHC a note. A handful of us are likely to have a Dogpile workout at 6. We may have 2 guys, we may have 20. All are welcome. Feel free to double-dip.

    NMS:

    Hard to beat conditions like this morning. No moon. Just a thousand stars. And, almost no light (in places). Ideal conditions for a cart path run. Lots of darting rabbits out for a little pre dawn meal coupled with the occasional surprise of a cart path ending at a secluded tee box. In the darkness, other minor impediments appear. These included a cast iron gate blocking access to one neighborhood and a set of orange traffic cones acting as a warning for a soon-to-appear 1-foot high iron chain across the path. Life has minor hurdles, in this case literally. The Clinic is not in Kansas anymore.

    YHC ran early today. In the 4’s. It’s easy to become philosophical under the stars on the beach at that hour. YHC kept coming back to a simple question: “What is good leadership?” And, a corollary, “Who is a good leader today?”

    It seems today that our society has landed in a place where the answers to those questions often make reference to the failures of someone else. Example: “Well, Trump has massive flaws, but so does Biden.” How many of us have said or heard something like that? YHC kept wondering whether we should measure the faults of one person by reference to those of another. That feels like a relativist cop-out in avoidance of high standards. And, too often, if we have low standards for others, we have low standards for ourselves. Simple faults or lies become prevalent and repetitive. If we say it enough, some people believe it will be true. That is false. We are each called to have high integrity, high standards. Each man – each of us as men – has to stand on his own. Each of us is responsible for our actions – independent of the actions of others. Push yourself, don’t hurt yourself, is not just about physical fitness.

    If you are still reading, then as YHC said, it’s easy to become philosophical while running alone on a deserted beach. YHC was reminded mid-run of a conversation with a local pastor. The question posed was to finish this sentence. “And they’ll know we are Christians by our…”

    FWIW, the jokes that morning included…sexual affairs with porn stars, general hypocrisy, petty lies to make ourselves sound better, accounting frauds, disparagement of Gold Star mothers, touching women in their junk, and, for that matter (and in the spirit of bi-partisanship), unsolicited back rubs of young ladies (and older ladies, for that matter).

    Be accountable. Raise your standards. Help your pals do the same.

    Prayer Request: YHC’s nephew left the Marine Corps about 2 weeks ago. He’s struggling. While it’s nice to have freedom to wake on his own schedule, a 21-year old with no job, a wife (who he does not live with), a more-than-slight penchant for alcohol, and the limited / socially impractical skills of firing a machine gun and a Mark 40, all make for a tough transition. If any of YHC’s brothers are still reading and have advice, YHC would love to hear it.

  • Mickey Doesn’t Stop for Fun Runs

    One mouse-ears wearing fan club member strolled forth for the latest non-fun-run, Mouseketeer lovin’ version of The Clinic. Temperatures were 70 and sunny. According to the multiple levels of security around Coronado Springs, the following might have happened:

    Short walk to the lake, the mosey clockwise around Lago Dorado. After about 1/2 mile, stop for the COP.

    SSHs x30 (all exercises 4 count, unless it’s stupid to do a four count, and all were OYO)
    Don Quixotes x10
    Imperial Sky Walkers x 10
    Dead Mouse Hang
    WWIIs x20
    Frederick Mercurys x20
    Snow Princesses x10
    HRMs x20

    Mosey 20 yards to the bench. Dips x20

    Mosey around the property, generally trying to avoid the lake / route used by the Fun Run for the conference YHC is attending. Mix in exercises in a traveling COP fashion. Exercises were a motley, including decline merkins, WWIIs, LBCs, dips, HRMs, Rosalitas, monkey humpers (especially for the security cameras), squats, and merkins. One set of Balls-to-the-Wall with shoulder taps. Let’s call it 20 stops and 30 sets of reps overall. Probably 1.5 miles.

    Arrive at the large parking lot, similar in size to the Godwin lot (football parking). Set up in a circle-ish fashion with a central road through the lot, this area contends annually for the Guinness Book of World Records for most Stop Signs per Square Foot in the world. YHC counted 28 stop signs. Disney is terrified of plaintiff’s lawyers (note: with the recent changes in Florida law, plaintiff’s lawyers are finally being held in check in Florida – finally). Perform 10 or 20 reps of an exercise at each stop sign. Rotating exercises. Mostly merkins, squats, LBCs, monkey humpers with others thrown in for good measure.

    Finish with 5 burpees at the bus stop.

    Number, name, and YHC took himself out with a bit of thanks for a very pleasant vacation last week, and a lot of thanks for YHC finds himself this year.

    Prayers for YHC’s pal Lockjaw and his family. Hope Dad is doing better. Prayers for Faceplant and his daughter’s purple cast.

    NMS: Disney only does things pro-style. Somehow, each thing is better than YHC expects. Hats off to Mickey and his crew for putting on a good event. Hats off also to the un-named Dad who was watching cartoons with his 2-ish year old daughter in the lobby when YHC went to work out. He looked like he was at the end of his patience and super tired, yet he stuck it out for another 45 minutes. If you can’t beat ‘em, join ‘em.

  • DR at Hogwallow

    ~6 miles on the trails at Vickery Park in Roswell, GA at a “conversational pace”, at least for Aflac and Bear. Francis is from Newport News and has family in Richmond.

  • DR at the Tavern

    ~5-mile run on the Atlanta Beltline trail, all new to YHC but through familiar places. PAX did 8 burpees for the 8 “Good Mornings” that were returned by others on the path. Dovetail mistook YHC for someone his parents’ age until the COT!

    BB: PAXMiner: Previous Beatdowns – F3 Atlanta