Tag: DownRange

One man showed up for this week’s version of The Clinic. Temperatures were 70 and sunny. According to Splinter, the following might have happened:

Run north to Broward. Announce self in The Gloom with a hearty “Good morning” to the guy setting up for the paid exercise class. Chuckle silently as he responds with, “Oh, shit. You scared the crap out of me!”

Touch Broward Blvd. Reverso. 5 miles.

Number, name, and YHC took himself out.

NMS: YHC thought briefly that there might be a Clinic FNG this week. But, Splinter decided that an hour drive each way to experience the frying pan temperatures and sauna-level humidity was a crazy idea. No argument. The Clinic is not for tourists, convention goers, or travelers. Or, put another way, The Clinic in July is a Beast. Heat Index was 92 at 4:52 a.m., likely cooling off to 91 by game time at 5:00 a.m. And, no, it’s not a dry heat.

One met to run. Temperatures were 70 and sunny. According to the time card on YHC’s office building, the following likely happened.

Out. Back. Roughly 5 miles.

NMS: Chatted with Omar for about 20 minutes. At some point, YHC is going to bring coffee. Prayers requested for people going through things. The names were changed to protect the innocent.

7 Sweat Shop Workers slaved away at 0500. Conditions were horrendous : 95% humidity and 80 degrees. Here’s what the adjacent high school football players witnessed :

F3 disclaimers

Warmarama : 20 SSH IC, 10 Imperial Squat Walkers IC, 10 Hill Billy’s IC, 20 Mountain Climbers IC, 10 Merkins IC

THE THANG :

Mosey to wooden fence poles for 10 Jail Break Burpees (Grab the fence with your hands, do a lateral jump over the fence and go straight into a Burpee = 1 rep)

Mosey to nearby hill

Bear crawl to top of the hill, do 10 Merkins at the top, bear crawl to the bottom of the hill. Then Crawl Bear back up the hill, do 10 Merkins at the top, Crawl Bear to the bottom of the hill (Repeato entire routine)

Mosey to *gigantic hill*

Stairway to Seven : Run to the top, do 1 Burpee, Mosey back down, Repeato with increasing Reps of Burpees until you complete 7 burpees 

Bernie Sanders to top of the hill, do 10 Ball Dippers DC, Mosey to the bottom of the hill, do 10 Merkins (Repeato)

Mosey to garden wall

10 step ups IC with right leg only, 10 Incline Merkins IC, 20 Flutter Kicks IC while sitting on the wall, 10 In and Outs IC while sitting on the wall, 10 Derkins IC, 10 American Hammers IC, 10 In and Outs IC, 10 box jumps OYO, 10 step ups IC with left leg only

Mosey to soccer field

10 Lt Dans IC

Bernie Sanders to quarter field

Merkin Burn Out : Without Stopping – 8 Merkins IC, 6 Diamond Merkins IC, 10 Werkins IC

Sprint to opposite side of field, Sprint back, Sprint one more time to opposite side of field 

Mosey to track where pull up bars are

10 Pull Ups, 20 Merkins, 30 Squats

Mosey BTTF

DONE

Numbers, Names, Boomer took us out

Prayers for a Charleston PAX named Orville battling cancer; Safe travels to Big Dif and YHC

NMMS : Man….this humidity and heat exposed YHC. Thought I was in-shape but got some work to do. I heard tales of Big Dif from my BIL Bocephus and let me tell you…he lived up to the hype. Big Dif is a 48 year old retired Navy Seal. You’ll routinely see him in the top 10 stats for Iron Pax Challenge every year for F3 Nation in September. Dude just doesn’t stop…

One weary traveler scraped himself out of The Fartsack to continue the weekly edition of The Clinic. Temperatures were 70 and sunny. According to Omar, the following happened:

Roll out of hotel. Omar already at work outside. Exchange pleasantries, including body-builder sized Jamaican encouraging YHC to “go do your little workout.”

5 miles. Out to Broward and back.

Number, name, and YHC took himself out.

12 F3 Brothers descended upon La Playa de Virginia. Here’s what the pedestrians and hotel onlookers observed :

Mosey to trash cans and BTTF then circle up

Definition of F3, Core Principles and Disclaimers

Warmarama : 20 SSH IC, 15 Ukrainian Soldiers IC, 15 IW’s IC

Merkin Jax – Done in a 1:4 ratio : 1 merkin, 4 plank jax, 2 merkins, 8 plank jax, up to 5/20 and all the way back down

THE THANG :

Partner up for Mini Dora : 50 Pull Ups, 100 Ball Dippers DC, 200 One Legged LBC’s, Timer runs to trash cans and back

Form teams of 3 for a Triple Check : Dips, Flutter Kicks, Timer runs to lifeguard stand and back

Quarter Pounder – Sprint 25 yards and Do 25 merkins, Bernie Sanders back to start. Sprint 50 yards and do 50 squats, Bernie back to start. Sprint 75 yards and do 75 DOUBLE COUNT Mountain Climbers, Bernie back to start. Sprint 100 yards and do 100 SSH, Bernie back to start.

Line up in single file straight line for Bataan Death March : PAX in back does 2 Burpees then sprints to the front while the PAX in line are doing Lunges. Flap Jack and Repeato for about 100 yards 

Head to the water and line up side by side in a straight line at the surf line : PAX at the back of the line bear crawls to the front while the rest of the PAX do Navy Seal Burpees in the water. Flap Jack and Repeato until all PAX have bear crawled

Mosey BTTF

1 minute of Flutter Kicks IC

DONE

Numbers, Names, YHC took us out in prayer

Prayers for Scully and Flatbed’s sons, Prayers for healing for YHC’s Dad

NMMS : Man I love this AO. Can’t beat this vacation spot. It’s YHC’s second year in a row posting here and staying at the Holiday Inn North Beach. Enjoyed seeing Free Fall, Average Joe, and Scully for the second year in a row. Enjoyed seeing Funny Car after our last post in Richmond together. Thanks to him for inviting me to guest Q. Nice meeting e everyone else including Bilbo who was DR from F3 Sacramento and welcome Sea Legs to F3! GET SOME!

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 partner  bear crawls the crazy-steep grass hill up to the house

COP #2:

• Line up at the bottom of the hill for a BATAAN DEATH MARCH with the PAX lunging up the hill 100 yards while last man completes x1 Burpee then sprints the the front

COP #3:

• MOSEYRAMA – variable movement exercises for 200 yards (bernie, shuffle, butt kickers, high knees, etc) with plenty of going back for the SIX 
• Circle up for IC American Hammers & Flutters

COP #4:

• Mosey into the pine forrest with each PAX picking their own tree
• x10 Hoedowns IC
• x10 Dirty Hookups IC
• x10 Donkey Kicks IC
• Repeato for Round 2

COP #5:

• Mosey to the river overlook for PLT’s 
• x20 reps each, x2 rounds

Mosey BTTF:

• x3 minutes of final reps & stretch

COT:

• Counterama # 17 (x8 FNG’s)
• Namerama
• YHC took the PAX out in Prayer

NMS:  God provided these lads with an AWESOME retreat on the river, perfect weather, corn hole tournament, massive steaks off the grill, jet skiing and paddling on the James, some poolside worship, and of course a classic DTH sweatfest. Super fun to have a bunch of FNG’s come out, all pumped up to join F3RVA and post again soon. Ya’ll better watch out for Snap, Slider, and Spielberg – these teens are hungry! YHC has worked on Hangman for a looong time and he’ll be an awesome addition to our PAX. Also great to welcome a transplant from Tennesee F3 nicknamed Tebow who’s our church’s youth pastor. Always appreciate the stalwart support of F3 brothers like Draper, Chaplain, and Scrum who would post with YHC no matter the conditions or numbers. God is good all the time! SYITG, DTH

Prayer Requests:

• Recent school shooting
• Canada wildfires
• Virginia 
• Ukraine

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, 200 WW2, 300 Squats.

Modified 4 corners: Start in center of court run to corner and back. Perform 2 burpees at center and go to next corner.. 10 of called exercises in each corner.

Round 1: Merkins, wide arm merkins, diamond merkins, Carolina Dry Docks.

Round 2: WW2, LBC, reverse crunch, Heals to heaven.

Round 3: Sumo Squats, Lunge, Reverse lunge, Jump Squats.

Round 4: (The Natural) Merkins, WW2, Squats, Burpees.

Mosey back to the AO.

5 Mins of Mary:

• 30 Flutters
• 15 American Hammers
• 30 Flutters
• 15 LBCs
• 30 Flutters
• 15 Heals to Heaven
• 30 Flutters

Done!.

Until next time.

Tomorrow is Track day.. let’s get some work in before relaxing on the beach.

v/r

Gypsy

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, mixed gender group

F3: 5:30 start, $0 per month, unlimited workouts, men only, optional free pickle ball lessons, optional free kayak lessons (note: when with Gomer, free swim lessons).

$100 to be in the dark with a woman? That’s desperation.

Number, name, YHC took himself out. Good chat with Omar after the workout. His reminder this week to his kids: read, read, read.

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 other RVA PAX are around or he does this when we are not there. AO did coffee on location after so was good to chat with the other PAX.

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 on the rocks.

Run on the beach, stopping every 50-75 meters for 15 four count exercises, or equivalent.

Exercises included hello dolly, HRMs, heels to Heaven, Rosalitas, Freddy’s, Carolina Dry Docks, monkey humpers, burpees, LBCs, and squats. Call it 20 stops northbound.

20 dips on the rocks at the north end.

Repeato on the return trip. Same mix of exercises, minus the burpees.

Round trip is about 3 miles.

Run the trail up to the hotel. YHC guesses 10-15% grade. It’s a whopper.

Number, name, YHC took himself out with a reminder to take care of friends. Best to Chippendale.

NMS: California is green. Literally. All that rain has made Southern California bloom. Flowers, grasses, bushes, and trees. If this continues, all will be good. If it dries out, big time fires next year. Yikes.