17 warriors for Jesus (including 8! FNG’s) attending the WEAG Men’s retreat escaped their tentsacks bright and early to shout NO RETREAT! into the perfect 70 sunrise on the James River. For your reading pleasure, here’s the instant replay on these heroes taking the hill of victory: The THANG: WARMERAMA: Mosey loop around the massive driveway circle and circle up overlooking the river Welcome and a review of the F3 Mission, Core Principles, and Disclaimer Variable IC Reps to get the muscles warm top to bottom COP #1: Mosey down to the dock TRIPLE CHECK: Squats, Incline Merkins, and moving…
Browsing: DownRange
4 pax join in to start the vacation Tuesday off right while the 2.0s fartsack with dreams of beach time and waves still rolling through their brains. Always good to see Banjo out of West by God Va. Gomer Pyle and Hardywood happened to be in the area as well and joined in the fun…. made it perfect for some classic F3 WIAB. 06:30 start time at the DR AO of KDH Town Hall. Mosey around the fitness trail. Square up from COP.. Side straddle hops Merkins Plank Mountain Climbers Mosey to outdoor roller hockey arena. Classic Dora: 100 Merkins,…
One intrepid soul hit the pavement for the latest edition of The Clinic. Temperatures remained 70 and sunny. According to the “pay-for-hire” kettlebell leader, the following might well have happened. Route: Loop west, cross Peters, front of office buildings, wave to police at LaQuinta, left out of office park, northbound to shopping center. Wave to dude setting up kettlebells (5:50). Touch Broward, reverso, 5:55 kettlebell woman says “Good morning,” and BTTVSF. NMS: good mumblechatter (yep, YHC talks to himself while he runs by himself). Here’s a comparison of the exercise options: Kettlebell workout: 6:00 start, $100 a month, unlimited workouts,…
10 Cville regulars and YHC posting downrange at the York AO on a chilly morning. Vinny had warned the regulars a RVA celebrity would be in town so the PAX showed up excited. Woody took the Q and lead us through some stretching, then rounds of Merkins, Plank Jacks, Pullups, Burpees and some other fun stuff with running mixed in between. NMS: Always good to post in Cville after F3RVA launched it 5 year ago. Even better to be close by to post with Vinny. YHC can’t tell if he wistfully pines for the Old school F3RVA days just when…
One PAX hit the early morning surf in the latest edition of The Clinic. Temperatures were a pleasant 70 and sunny. According to the guy in the white pick up who takes out the trash at 0:dark thirty, the following may well have happened: Short jog down the cliff trail to the beach. COP with SSHs, IWs, DQs, helicopters, HRMs. Mosey down the beach road, then onto the sand, and up to the jetty rocks. 15 four-count exercises about every 50-75 meters. WWIIs, sand angels, Freddy Mercury. 20 Donkey kicks on the random Jersey Wall / retaining wall. 20 dips…
#1 – Tuesday 4/18/23 0600 – DTH, The Quadfather, C30, and Boardwalk – and the Thang is the one and only appearance of the F3 beatdown deck. The Quadfather was dry heaving within the first 5 minutes but rallied and the PAX completed nearly the entire deck in 45 minutes. Boom! #2 – Thursday 4/20/23 0600 – DTH & Boardwalk spend 45 minutes of quality sweatfest time hitting all the usual highlights and digging deep into some truth bombs to gird up Boardwalk for a lifetime of living third. #3 – Saturday 4/22/23 0600 & 10AM – Not everyone got…
One chose to ignore the lure of the Fart Sack on an especially awesome south Florida morning to hit the streets. Temps were actually 70 and sunny. According to the circus performers cleaning up from the rain, the following performance may have happened. Lumber to Peters, east to 30th, north to Broward (zig-zag through the mall parking lot), and reverso BTTVSF. Number, name, and YHC took himself out. NMS: 3 time zones in 7 days. Let’s do this.
1 pax sailed forth into the Fort Lauderdale Gloom for the latest edition of The Clinic. Temperatures were 70 and sunny. According to the zoo keeper building a wooden boat, the following route might have been taken. Route: the usual. No stop outbound. Rest stop inbound. A smidge over 5 miles. NMS: holy cow. The rain did rain on Wednesday in Fort Lauderdale. It was awesome. Perfect temperature and just the right amount of rain to cool things off. There were, oddly, more than the normal level of puddles. So, YHC ran (mostly) around them. Got wet. No biggie. By…
Welp, YHC forgot to post a BB from Tuesday’s bootcamp, so here’s a 2 for 1 deal on backblasts. TUE 4.13.23 – PAX of 3 with Boardwalk, Messi, and DTH – 45 minutes riding the Tryhard pain train, featuring an introduction to a Prostitute 4-corners on the soccer field, though the word prostitute was never used amid juvenile company. The PAX completed a horrific number of reps in best bro-code style, so it took up most of the workout. THUR 4.15.23 – PAX of 3 with NoGrass, Mojang, and DTH – 45 minutes of “fun”, including variable reps on the…
No literally, it was just Tryhard this morning. But without tiny humans slowing things down the Q absolutely smashed the PAX today, and it was soooooo good. An hour later and YHC is still feeling the lactic acid shakes! With just a couple weeks left here in PNG, and attendance still being completely variable, it’s unlikely Ground Zero will continue beyond our departure, but YHC is confident in the positive impact on those who have attended. God is good all the time! SYITG, DTH