Tag: DownRange

4 running PAX came together for a Sunday Funday run. YHC already knew Legz from working at The Hotel Roanoke back in the mid 2000s and a previous post earlier this year, but got to run with a couple others I haven’t gotten to meet before. Got to chat with each of them a bit during the run. Legz, and Freddy Mac both recently did the Blue Ridge Relay and are seasoned runners. Rapino is no slouch, he started doing triathlons 25 years ago. Very inspiring, as he was diagnosed with Multiple Sclerosis 12 years ago, but no way you could tell.

We met up at the Sweet Donkey Cafe near Roanoke Memorial did a nice route around South Roanoke and then into the city. YHC had to relieve himself and cut off into a parking garage. Rapino decided that was a good idea as well and saw that YHC had found a drain to go in and Rapino was impressed by this classy move, as opposed to just using the wall. We made our way back towards Memorial Hospital, and cut through River’s Edge park back to The Sweet Donkey.

6 miles logged and some stayed for coffee. A good time was had by all.

YHC had finished a little pre run but no other PAX at the post time of 630 at Star City @ Wasena Park . Thought maybe they changed it to 7 and failed to update, or maybe due to the weather. Even though it had stopped raining for almost an hour. Decided to keep myself busy running up and down the steep hill around the corner up to Wasena Ave. Came back at close to 7 and still no other PAX. These Roanoke guys must be a bunch of softies, it was barely a drizzle.

YHC skipped the warmarama since I had gotten plenty of running in.

Broad jumps across the parking lot and bear crawl back.

I wasn’t getting into it with the right intensity so I decided to kick it up a notch. Grabbed the weighted vest and did a set of stiletto squats on the curb. Run a lap and repeat.

Ran into the neighborhood and made the climb up to Wasena Ave again. Found a nice hill and did spider man mountain climbers at the top and merkins at the bottom. Bernie Sanders up the hill each time. Did this 6 times.

Made my way back to the truck and still no other PAX. Did a couple more sets of stiletto squats and merkins.

Put the vest away and hit the greenway. Did about 2 miles stopping 6 times for chair dips.

Back to the flag for some stretching and that was it.

Shortly after, I received a text from one of the regular PAX. Turns out they audibled to a parking garage due to the weather. I learned my lesson. Always reach out beforehand when downrange, to confirm details of a workout.

One jackrabbit launched in the pre-dawn Gloom for the latest edition of The Clinic, San Diego-style. Temperatures were 70 and sunny. According to Hazel, Fiver, Bigwig, and the other wild hares, the following hop-along might have happened.

COP: jog from front entrance to putting green in the mist. Wave hello to the trailing security guard.

SSHs, DQs, IWs, WWIIs, LBCs, squats, merkins.

Route: Front 9, somewhere around 4,400 yards, according to the Apple app (course distance 3,400 yards).

Rotation: merkins, squats, WWIIs, and flutter kicks (real ones: locked knees, pointed toes). Substitutes are monkey humpers and LBCs.

Number, name, YHC took himself.

NMS: YHC checked in late, after dark. No way to see the course in advance. Apparently, the course is hilly. Like, BRR hilly. Uphills starts at about hole 5, or roughly halfway through the run. Mamma-jamma. ~1,500 feet vertical, which is, apparently, a lot. Over about 1.5 miles. South Florida this was not. Welcome to the cliffs of San Diego. Memo to self – run the front 9 backwards.

One intrepid adventurer moseyed through the latest edition of The Clinic. Temperatures were 70 and sunny. According YHC’s daughter providing overwatch from the hotel balcony, the following might have happened:

Route: Northbound on Va. Beach boardwalk (concrete walk) starting at about 23rd street, past Neptune, quick stop for the memorial to the Naked Warrior Monument, reverse at the Boardwalk end, then southbound past the start to somewhere prior to the pier. Call it 3 or so in total, which is YHC’s minimum for a “workout.”

YHC blames Fudd for the short run. Well, “a Fudd” and the prior night’s pizza.

Number, name, YHC took himself out with a little note of thanks to those who provide overwatch and air cover, whether civilian or military.

Announcements:

Saturday, we converge and celebrate 9 years.

Saturday, we sit and sip.

NMS: YHC was in Va. Beach with his daughter for some travel soccer this weekend. This excuse provided the opportunity to watch soccer and the Blue Angels simultaneously. YHC is not going to tell you which was of greater interest. If this is multi-tasking, YHC likes it.

Snowplow, Tommy Boy, Cappucino, Manguy, Splinter, Red Elephant, Jayhawk, Brisket, FNG Mitch, and Florence bulked up at the Prison Yard this morning. Here’s what happened :

Snowplow led the Q. He is a PAX who lost his vision 10 years ago due to a genetic disease and he still consistently posts and leads Q’s. To say he’s inspiring is an understatement. 

F3 Core Principles and Mission Statement

Lord’s Prayer

Buy In : 10 Burpees IC

Mosey to 50 yard line of football field

23 Reps IC of each of the following : SSH, LBC’s, Heels to Heaven, Windshield Wipers

Split into two teams of 5 then line up at opposite end zones with your team. Each PAX takes turns putting on a blindfold then runs to the other team’s end zone. The opposing team designates 1 PAX to clap so the runner can hear the sound to run towards. The rest of the PAX switch off holding plank, Al Gore, and Stationary Lunges while they wait their turn to run. Repeato until all PAX have run. 

Retire the blindfold

No Mercy Mile around the track : Do 4 laps of the following – Sprint 50 meters on straight away, bear crawl the curve, Sprint 50 meters, do 25 Merkins, Sprint 50 meters the rest of straight away, Lunges across the curve, Sprint 50 Meters straight away, 25 Squat Jumps

Mosey BTTF

Buy Out : 10 burpees IC

DONE

Numbers, Names, Announcements, Pledge of Allegiance, Manguy took us out in prayer

NMMS : It was humbling to get a very small taste of what Snowplow does on a daily basis being blind. Before I put on the blindfold, I underestimated that it would be easy to run across the football field. But you quickly can start drifting off course and you’re wondering in the back of your mind if you’ll run into something. Mitch is a good friend of mine from Tallahassee but he never had gone to an F3 workout. He lives in New Orleans now but came for the weekend so he joined this morning. Great to see Manguy and Cappucino who have been with F3 Tallahassee for a long time. Went to What-A-Burger after for coffee and breakfast 

9 men gathered at sunrise for a F3 Hampton Roads beatdown at Ignite.

COP – Various Gridiron adjacent exercises

AMRAP – 10 Burpees then run to the chairs, 10 Burpees 25 Merkins and run, Burpees, Merkins then 50 Lunges and run, Burpees Merkins Lunges 100 WWI’s and run, Burpess Merkins Lunges WWI’s and 150 Squats then run

Mosey to the first set of chairs and do two sets of exercises, 15 each, next set of chairs x 2 then work back.

Run to the far set of chairs and return.

Mosey to the water to rinse the sand off.

COT.

NMS – great time with a great group of guys. (2) 60+ year old studs and (1) 74 year old Stallion. Another downrange guy from Wyoming, they have an AO at 7,200 feet above sea level!

26 of Talla-Nasty’s finest posted at Cascades Park for the weekly edition of The Falls AO. Passerby walkers observed the following :

F3 Core Principles and Mission Statement

Lord’s Prayer

15 SSH IC, 15 Merkins IC

Mosey to parking lot

Various 11’s variations across a stretch of the parking lot

First 11’s : Squats and Merkins with Bernie Sanders for the travel

Second 11’s : Jump Squats and Shoulder Taps DC with side shuffles for the travel

Third 11’s : Lunges DC and WWII’s with sprints for the travel

Fourth 11’s : Plank JAX and Hello Dollie’s 4 Counts with sprints for the travel

Fifth 11’s : Groiners and Flutters 4 Counts with Bernie Sanders for the travel

Mosey BTTF

2 minutes of Burpees

Numbers, Names, Announcements, Prayer, Pledge of Allegiance

NMMS : Man, it was good to be back in my old stomping grounds after moving away 3 years ago. A lot of growth and new AO’s but still a lot of the same core guys posting. Enjoyed catching up with the guys over coffee after the Q. I’m thankful for F3 and the friendships formed both in Tallahassee and in Richmond

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!!