Tag: DownRange

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.

 

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.

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.

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