Tag: DownRange

  • F3 Tallahassee, Prison Yard AO

    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 

  • A1A Beachfront Avenue

    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!

  • F3 Tallahassee, The Falls AO

    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

  • 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.