Tag: DownRange

YHC was downrange in Roanoke and got a long run in for marathon training. Summitted Mill Mountain right at the 20k mark and it was a hard trip down the mountain. 16 miles logged then great to catch up with Legz (a former coworker), who got a training Ruck in for GTE. They finished their ruck a bit earlier then expected but he hung around for some coffeeteria with YHC. Thanks Legz!

4 PAX, led by LegKick, roamed from Central to West Philadelphia to visit the Palestra. Apparently it’s one of the oldest basketball venues still in use. 4.7 miles covered on the snow and slush covered sidewalks with some pain stations looped in. The people out in Philly at 630 in the morning are much nicer than those out at 630 pm.

Onsite coffeeteria post workout.

Visiting my parents in Wilmington NC and made my first downrange visit to Baywatch. Flight Nurse was the Q and 20 strong (including 3 FNGs) got to enjoy a beautiful morning on the beach.
We started at the basketball courts for warmups and the ran halfway to the beach for more exercises. Then we ran to the beach and did 11s (merkins and plank jacks) and then a combo of bear crawls and crabwalks. To make it interesting, the beach is under renovation and there is a 3 foot round pipe across the entire beach (to add sand). A sand hill got you over the pipe but it added elevation to all the workouts. BTW, Crabwalks on the beach should be illegal. We then ran back to the AO. Total of about 2 miles running back and forth to the beach.

After no shows Wednesday. I tried again with success. BTW bringing a nasty Merkin variant to a post near you. Very new Pax. Good dudes.

Here is copy and paste of the backblast:

BACKBLAST!:
Date: 2024-02-16
AO: #ao-Top City
Q: @Jack
PAX: @Bob Ross, @Mudflap, @Ultra Crunch, @ Heist
Count: 5
Warm-Up: Side straddle hops and stretching
The Thang:
25 count of:
Prisoner Squats
Shoulder Taps w/alternating Knee
LBC’s
Single leg RDL Left & Right
OH Press
Bicep Curl
1 min Skull Crusher, R & L
Mercan 2 Step
Run
Repeat
COT:, @Bob Ross, thankful for freelance work, full time employment, @Mudflap-Finances, @Ultra Crunch-Maintain positive thought patterns, @Heist- safe travel home.

One man waited, albeit very briefly, for a cherub to appear in the latest edition of The Clinic. Temperatures were 70 and sunny. According to the Doberman walker, the following might have happened:

Northbound, Fudd, 58th street, reverso, BTTVSF. Call it 40 slow minutes.

YHC has been on his feet teaching all week. How do full-time teachers do this? Respect.

Number, name, YHC took himself out.

One young whipper-snapper whipped out of the Fart Sack to take on a gift from Heaven – 55 and clear in south Florida. Ok, temperatures were 70 and sunny. According to the person running the stop sign at Peters and the parking lot, the following might have happened.

Route: North, parking lot loop 1, cross Peters, parking lot loop 2, further north, left at mall, pass the carnival set-up, bounce of Broward, and reverso BTTVSF. Number, name, quick chat with Omar, and a word of thanks.

NMS: YHC has been all over this week, so good to shake off the cobwebs and get the juices flowing. A cool Florida morning is not common, so never a thing to waste.

Write-up below is from my downrange Q today at “The Dump” in kansas city. I travel there for work alot and have got to know the guys and asked if they were interested in seeing how the big boys do it out east! The guys did great – I also had the pleasure of 2 work colleagues, my little brother, and an FNG joining! See below for deets.

• The Dump
• Tuesday February 6th, 2024
• Downrange Q – State Farm from Richmond Va

12 hard chargers gathered for a State Farm downrange Q surprise! I tried to bring the pain train in from Richmond Va – but the F3Kc PAX were up for the challenge and not faint of heart. The following may have happened as the fog rolled in…

• Disclaimer – Apologies for weird east coast regional diction and XO names!
• Running Warm-ups: Skips, Butt Kicks, High Knees, Bookworms, Super Marios
• Circle Up: Various Stretches
• HOLD Plank – F3 Mission, Credo, Principles
  • Name PAX to your right! 5 merkins if you miss it
  • A lot of merkins ensued
• THING 1 – Triple Check
  • Pax 1 (timer) – Sprint to curb, bernie (backwards run) back
  • Pax 2 – Merkins
  • Pax 3 – Jumps over merkin pax when he goes “down”
• THING 2 – Songarama – Chumbawumba’s 1997 classic “TUBTHUMPING”
  • Lunges During the Verse
  • Every time says “I get knocked down” – do a burpee!
  • 4 minute song – probably 40 burpees – Yuck
• THING 3  – Indigenous people’s canoe race!
  • Line up in groups of 4
  • American hammers in a line (Row the canoe)
  • Pax in the back Broad jumps to front of boat
  • Repeato until you get half way to parking lot  – Recover
  • <On the way back – the Oars break! >
  • Flutter kicks in the canoe
  • Bear Crawl from rear to front
  • Canoe Race to the back of the lot!
• THING 4 –  Finishers
  • 20EA Single Leg Squats (In cadence) – each leg to burnout the quads
  • 10 “body Bag Builders” – 10 count XO (Burpee with added knee to elbow and merkin) – they suck
  • 10 EA – in cadence
  • Break for various ab reps (Dollys, Rosalitas)
  • Back to plank – name the pax to your left! (Only got 1 name wrong this time!)
  • 5 EA body bag builders to finish
• Mosy back to the flag
• Names/Numbers
• New FNG – WELCOME “Bandwagon”! (Mike) – from Chicago and engineer for Honeywell now in KC. Say’s he’s jumping on the Chiefs bandwagon soon. Brought to F3 by YHC’s brother (White Belt). Bandwagon was an absolute force today great work
• Circle of Trust
  • Moment of gratitude for 1 thing to start your day
  • YHC grateful to have 2 new-ish to F3 work colleagues there today (Spud, Laces out) as well as my brother (White Belt) while getting to do a down range Q with the KC Crew. Life is so rich.
  • Thanks to Taps, Sweet Potato, Dirty Harry, and others for being very welcoming to me every time I’m in KC
  • Closed out in prayer

2 Davillians arose early during their Presbytery weekend in Angier, NC to help YHC get some miles in.

Route was tough with lots of cul-a-sac to hit since the neighborhoods next to the AirBnB we stayed were small. After a few loops, we were able to get in 4ish miles

Quick showers and some 2nd F time with some good pour overs were had before heading to our 8 am meeting

SPIT ON THAT!!

One pushed off the lure of the afternoon nap sack (who doesn’t love conferences that end at 3 p.m.?) and ventured onto the sands of Marco Island. Temperatures were 70 and sunny. According to the giant sand castle makers, the following might have happened:

Southbound towards Cuba until YHC faced the point of No Return.

Reverso.

BTTVSF.

NMS: YHC struggles with any workout or run after coffee time. Today was no different. Just a slog, albeit with conditions in the low 70s with pleasant cloud cover. Thank you for your sympathies. Even though this all happened within 1 vertical foot of actual sea level, somehow going North felt as though it was uphill the entire way.

226 Shopping Days until BRR. Let’s go!!

One warrior of The Gloom ventured into the frigidity in the latest edition of The Clinic. Temperatures were 70 and sunny (well, 67 and sunny). According to the Mall Cop, the following might have happened:

1. Industrial theft at the JC Penney’s, ‘cause that place doesn’t have enough business to justify a tractor trailer delivery at 05:00.

2. Heavier than desirable dude ran past as part of 5 mile run. No unplanned rest stops.

Number, name, and YHC said a little something-something to put the day into perspective.

The Clinic hits the road next week. F3 Marco Island here we come…