Tag: DownRange

  • 16 Record-setting Sons of the King

    Setting a record on “The Mountain” a hearty 16 gloom warriors from all over the Carolinas, Alabama, Louisiana, and Virginia climbed aboard Day 2 of the DTH pain train. A handful of yesterday’s FNG’s solidified their membership and the PAX also welcomed two fresh FNG’s for a taste of F3 glory. Here’s how these awesome brothers in Christ claimed victory for the day:

    The THANG: 

    WARMERAMA: 

    • PAX circled up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom – introduce a few new exercises, including the proverbial and DTH-beloved 8-counts

    COP #1:

    • Longish Mosey down to the “toll bridge”
    • x20 Dips IC
    • x20 Incline Mericans OYO

    COP #2:

    • Bernie Sanders up the long steep serpentine driveway – FEEL THE BERN!
    • Circle up for x40 Flutters IC
    • Mosey halfway down the hill

    COP #3:

    • BOOYAH LADDER
    • Partner up to complete x10 Booyah Mericans, then Bernie back to the top, then x9 Booyah Mericans, mosey back down, x8 Booyahs, Bernie back up, etc etc down to 1
    • Wait for the Six with a few IC reps

    COP #4:

    • Longish mosey back down the hill and back around toward our starting point
    • Stop for some WALL WORK
    • x10 Hoesdown’s IC
    • x10 Dirty-Hookups (Left hand first)
    • x10 Dirty-Hookups (Right first)
    • Donkey Kick-offs up to 15

    COP #5: 

    • Mosey around to the long steep grassy hill leading up to the field
    • FIFTIES with a run up/down the hill between sets
    • x50 Monkey Humpers
    • x50 LBC’s
    • x50 Groiners
    • x50 Flutters

    Circle up for COT:

    • Counterama # 16
    • Namerama
    • MOUTHPIECE took the PAX out in Prayer

    NMS:  It was great to set the new record on The Mountain with 16 awesome brothers. TClaps to our repeat FNG offenders from yesterday’s beatdown – hope ya’ll can find an AO near your home towns to keep the momentum going! Also great to host so many veteran PAX from a ton of different regions all over the Southeastern US. There were many an appreciative comment in the level of pain train challenges served. What an AWESOME privilege to enjoy F3 brotherhood among men who also share a deep and transparent affection for Jesus. Thank you Mouthpiece for leading us out in that powerful prayer. Look forward to building even greater numbers at the retreat next year!!! Yours, DTH

  • Mountain Men LOVE Burpees

    The Carolina mountain gloom welcome 14 warriors, including 8 FNG’s, for a ride on the DTH pain train. These men of God kicked off their mountain retreat with the following hearty ground&pound at “The Mountain” AO (Windy Gap YoungLife camp near Weaverville, NC):

    The THANG: 

    WARMERAMA: 

    • 0600, Circle up next to the sand volleyball courts
    • F3 Welcome & Disclaimer
    • EXTENDED Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • Mosey to the driveway loop
    • LIGHT-POLE ALLEY
    • x10 Burpees, bear crawl to next light
    • x9 Burpees, lunge to next light
    • x8 Burpees, crabwalk to next light
    • x7 Burpees, broad jump to next light
    • x6 Burpees, inchworm to next light
    • FRONT runners circling back for the SIX at each interval, and reviewed the Credo and x5 Core Principles holding elbow plank

    COP #2:

    • Mosey to the steep grassy hill on the backside of the lake
    • Partner up for a DORA
    • x100 Mericans
    • x200 Squats
    • x300 LBC’s
    • Moving partner bear crawls up the hill, then crawlbears back down to switch

    Mosey BTTF:

    • En route, stop for the following:
    • x5 Burpees
    • x10 Feet Uphill WWII’s IC
    • x4 Burpees
    • x10 SSH’s
    • x3 Burpees
    • x2 Burpees
    • x1 Burpee

    COT:

    • Counterama # 14
    • Namerama (naming EIGHT FNG’s!)
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  This is YHC’s third time to The Mountain for the annual Windy Gap men’s retreat, and we’ve had F3 workouts each year. This year YHC thought ahead to make and put up a few fliers on the mess hall and meeting hall doors, and we definitely had some new takers today! Turned out to be a little more of a tough grind than YHC had anticipated leading, but the men stuck with it and crushed the beatdown with a whole lot of grit and very little chatter. The quiet moments weren’t left vacant however, as YHC filled the many FNG’s in with all the essential F3 truths. Today the PAX chose to embrace something truly challenging and revitalizing, and YHC prays it has lifted up their spirits to receive new revelation and respite in the presence of Jesus and brothers bearing His name. We’ll just have to wait and see how many repeat offenders tomorrow brings. All for Jesus, DTH

  • Cincinnati (down range)

    Funny story: I show up at this AO early (its a police station for Hamilton county in Cincinnati ). Watch hits 530 and I don’t see a soul. Around 532, I hear a merry bunch of midwesterners jogging my way…and I say “yooo F3?!?.” They knew I was coming and laughed thinking I had fartsacked after announcing I would show up. Good beatdown.

    Twilight zone episode though:

    1. Cherry pickers = Grass grabber
    2. Don Quijotes = Abe Vigoda

    Copy and paste from their Slack.

    8/15/23
    AO: #amberley-five-o
    Pax: @Mule @Chaps @Cutco @Macaroni @Nice-n-Easy @Heist (F3 RVA) @OverEasy Q @shaft

    Great warm humid morning, nursing some heel pain so we jogged up to the 5-0 lower parking lot and got started.

    Warmarama OYO ankle to good morning stretches.

    The Thang:

    3X sets of 3x rounds of work. 60 second, 45 seconds, 30 seconds, with 30 second rest between rounds and 60 second rest between sets.

    First set;
    High knees
    Mountain climbers
    Catchers

    Second set:
    Overhead arm claps
    Squares
    Merkins

    Third set:
    Single leg deadlift
    Rear lunge
    Carolina Dry docks

    Straight into Mary: 45 second work, 15 seconds rest.

    High plank

    Oblique crunch

    American hammer

    Shoulder tap

    Little baby crunch

    Luge

    Rosalita

    Flutter kicks

    Big boy sit-up

    Heels to heaven

    Freddy mercury

    High slow flutter kick

    Low plank

    Jogged back down to shovel flag, COT, then did a single loop to show @Heist (F3 RVA) the AO.

    Thanks!!

  • Downrange – Fort Thomas Kentucky.

    Copied directly from BB:

    BACKBLAST 8/14/2023
    AO: The Armory
    PAX (10): @Eva, @Golden, @Tommy John, @Grinder, @Number 5, @Soprano, Heist DR Richmond VA, @Sparky (Proud Papa), @Olaf FNG, @Pappy QIC

    Humid morning but cooler weather coming. Rain held off for a great Beatdown focused on legs.

    Warmarama
    12IC Abe Vigodas (aka Don Quijotes)
    12IC Willie May Hayes
    15IC Grass grabbers (aka Cherry Pickers)
    15IC Imperial walkers

    The Thang – We circle up mid field with our coupons and Moseyed a lap to get blood flowing. It was leg day, so did circuit sets as follows:

    Circuit 1
    20IC Copperhead squats with coupons
    Overhead carry coupons to bleacher stairs
    10IC Single leg coupon calf raises
    Flapjack and we did opposite leg
    Went back to mid field and repeated for total of 3 sets.
    Cinderblock was not allowed to touch ground or else 5 burpees – No burpees were done!

    Mosey a lap

    Circuit 2

    10-15CC Pillow humpers on pole vault pit mat. Partner A lays face down on mat with legs hanging off knees down. Partner B pushes on legs providing resistance as Partner A does leg curls. Swap Partners and repeat.
    20IC Cinderblock hip thrusters
    We repeated this round for 3 sets.
    We were 5 and 5 on two sideline benches. The little guys did the thrusters without their coupons so they had a penalty at the end of 10 burpees.

    We ended with 5 min ab routine doing the following 30 seconds AMRAP:
    Ankle taps
    Reach thrus
    Left elbow to right knee
    Right elbow to left knee
    Leg lifts
    Scissor kicks
    Right hand to left toe
    Left hand to tight toe
    BBSU
    Superman

    Announcements

    TAPS: Thankful baby Roadie arrived and all are doing well. For more babies among our PAX families.

    AISISOMSA
    1-2-3-F3

    @Dumbbell – Sorry that I forgot to take a pic.

  • Down Range Burpee Beatdown

    YHC joined another down range pax from OH and 12 Grand Strand regulars for a pre birthday beatdown down in Surfside Beach, SC

    This how it went down

    Manziel began with the disclaimer then went into the COP which was a little different with SSH and stretches

    We then mosey across the pond to the road

    THANG

    Pain Train – While running up and down about a 4 block stretch, we stop at a cone completed a burpee, mosey back to the start for a squat then mosey back to cone 1 then to cone 2 for 2 burpees. Rinse and repeat up to cone 5 getting in 55 total burpees

    Mosey over to the beach. Since Manziel was still 57 we completed two more burpees

    7’s – Bonnie Blairs and squat jumps

    Mosey back to the SF

    3 MOM – Thunderstruck – Complete a Merkin every time you hear “Thunder” in the song

    Numberrama, Namerama, Announcements, Manziel took us out

    MOLESKIN

    YHC always enjoy come back to Surfside and the AO “The Oyster”. This AO as come along away from first posting here in 2020. That year YHC posted on a Wednesday to an empty AO. Glad to see they have a solid group regulars

    Got to know Ricky Bobby from Columbus, OH. He mentioned that all Buckeyes come to SC to vacation since its the “closest” beach for them not at a lake.

    Manziel was celebrating his 58 birthday on Tuesday. Much repeat to this Q. During the COT, he shared a recent article he read mentioned that the average life span for men is around 78 years. That for him would mean he has 20 summers life on this earth and the fact he would be during something special everyone of those 20 years.

    The challenge was given is what are we doing with your time on left this earth?

    SPIT ON THAT

  • Downrange at Duck

    3 studs met in the gloom while downrange for a vaca beatdown at Duck Town Center.  According to the crabbing family showing up in a golf cart, this is what went down more or less:

    5 burpee start, mosey to COP.  Intro, Disclaimer, mission,

    COP all IC: SSH x20, Ukranian Soldier x10, Imperial Walker x10, Hillbillies x10, Helicopter x10, Merican x10, Wide Arm x10, Diamond x10, Shoulder taps x10, Shazzam Mercian x10, Grass Angel x10, WW2 x10, Hello Dolly x10, Rosalita x10, Heels to Heaven x10, Freddie Mercury x10, Flutter Kicks x10, APD x10, Tuscaloosa Trailer Park Twister x10. Stretching, Wilsons wife, Fudds wife, Warrior. 20 minutes elapsed. Mosey to amphitheater.

    3 rounds 10 decline merican, 20 dips. Mosey ato 11s – scratch that due to crabbing family. Mosey to nature learning area.

    5 dips on each bench – like 20 of them.  Mosey to playground.

    Triple check.  5x or more pullups + squats, WW2 situps, timer runs a loop.

    Long mosey back to the flag.

    YHC took us out.  Prayers for all dealing with life limitations of alcohol.

    Thanks for letting me lead!

    Get some! 

  • Why are there chicks at the AO?

    One downrange traveler posted to Smoke & Mirrors in F3 Cary. YHC was confused as he arrived early at the AO, waited for PAX to arrive but as cars arrived noticed these were FIA ladies. Turns out the parking lot is a joint AO on Tuesdays while guys go off-campus WTH style.

    Pyrogie took the Q and ran us just shy of 3 miles with merkins, squats and dips thrown in along the way. Finish back up at AO while FIA is wrapping theirs up as well. YHC Shared with Cary PAX that he was checking off Summer Tour Bonus point with the Downrange post. They were impressed with the ST concept.

  • Boston Q


    Seven badass Bostonians (included two FNGs) and two downrange Pax hit the Coliseum this morning for a quest Q from down south. 

    Mosey to the Willie O’Ree Community Rink for Warmorama:

    Warmorama: SSH, Ukrainian Soldiers, Deadman hang (center/left/right), Merkins, LBCs, scorpion stretch. 

    During scorpion stretch I told the Pax the legend of the of the unnamed Pax member down in RVA that got upset by a “your mom” joke. Got some laughs. 

    COP #1: Eye of tHe storm: Couldn’t help myself as we were standing in a perfect spot for eye of the storm. 

    Picture an outdoor roller hockey rink with big Bruins logo. Start in center with 5 burpees, sprint to each corner perform called exercises and return to center for another set of 5 burpees. Plank when complete. Four corner exercises were:

    1. Merkins (20x)
    2. Squats (20x)
    3. WW2s (20x)
    4. SSH (20x)

    Plank for the six.

    COP #2 – Amphitheater fun: Pax started at bottom of amphitheater and performed 5x incline merkins then box jumped step to next level. 5 steps total. Went back down with 5x dips. 

    COP # 3 – Triple check: By this time Dunder had made it to the beatdown. Three groups of three for triple check. A man runs accross soccer field to the mound, B man did squats, and C man did curb walks along the concrete in front of amphitheater. 

    COP # 4 – Bear crawl across the BMX course. Lots of grumbles, but something different. 

    COP #5 – Mosey to the basketball court for “lady of the night” four corners. Exercises were 10 SSH/10 merkins/20 LBCs/30 single leg squats . Build up and build down.  

    Finished up with 2x rounds of donkey kicks and squats on the chain link fence. Jogged back to the flag for a partial pushup ring of fire. 

    Time. Numbers. Names

    Welcome to Gaddafi and Goggles, Boston’s newest member’s of the Pax. 

    Gaddafi was a marine and did a tour in Libya (hence Gaddafi). 

    Goggles is a big David Goggins fan and pumped out the 4x4x48 challenge in the pouring rain. Hence “googles”

    Final thoughts:

    Very cool to post with these guys and see how things probably were 8 years ago in RVA. Makes me appreciate that much more what we have done here.

    Last thing, Pebbles was down range from Providence, which is where the Carpenter planted the flag. Cool stuff.

     

  • Haavahd pt 1

    In Boston for work. Posted at the Coliseum today (Harvard football field). Nice AO with tons of cool features around it like a track, BMX park, body weight based exercise course with workout stations (think Old Hundred Elementary playground with rings, pull-up bars, ab station complete with platform to throw a medicine ball), even an amphitheater (similar to the Forge).

    Warmorama. A bit different. More stretches, etc.

    Main COP was three rounds rotating (every minute) through various exercise stations (3x) on the hybrid workout station:

    1. Walk walk
    2. Abdominal station
    3. Monkey bars
    4. Dips
    5. Ring Pullups
    6. Ring Jerkins
    7. Sidewise rope ladder thing

    COP 2: a few rounds of block jumps and incline merkins

    COP 3: Alphabet abs. Pax lays in circle calling alphabet in order (leg raises to spell out called letter). If someone calls out wrong letter on their turn Pax owes 5 burpees.

    BOM, etc.

    Very new chapter. Started last October. About 6 core guys, but average 9 with down range guys.

    They were curious about what we do in the RVA. They let me grab the Q Thursday. Hope they don’t regret it. Too many beatdown choices.

  • East of the Hudson

    One man rose to see what the Left Bank of the Hudson had to offer in the latest edition of The Clinic. Temperatures were 70 and sunny. According to the dog taking a Fudd in the parking lot, the following quite possibly happened.

    Warm up: find a parking spot for 100 SSHs, imperial walkers, 20 hand-release merkins (which the dog found no bueno; apologies to the lady who got a workout holding Cujo back), 20 copperhead squats, and some assorted stretching).

    Loop the building plus a 4-pack of exercises. 10 merkins, sometimes incline, sometimes decline; 10 dips, 20 WWIIs, 20 reverse crunches. 2 rounds.

    Mosey over to the Homewood Suites parking lot. Loop that building a few times. Balls to the wall in the interim.

    Mosey to the parking garage. Run up 2 flights of stairs, then down the incline, then up 3 flights on the opposite corner. Perform this loop several times. Like his golf score, YHC loses track of the loops after a while.

    Return to base. Numberama, name-a-rama, YHC took himself out with a little request for some strength and a bit of patience.

    NMS: YHC is on the banks of the Hudson doing a bit of college prospecting with Veers, YHC’s 17 year old. Points of note: Canadian fires stink. Homewood Suites apparently has hoops courts and a putting green, while Residence Inn has a putting green and what appears to be a pickle ball court installed backwards (the kitchen is on the ends, not in the middle). Hitchhiker has been notified.