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:
COP #1:
COP #2:
COP #3:
COP #4:
COP #5:
Mosey BTTF:
COT:
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:
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..
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:
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.
#1 – Tuesday 4/18/23 0600 – DTH, The Quadfather, C30, and Boardwalk – and the Thang is the one and only appearance of the F3 beatdown deck. The Quadfather was dry heaving within the first 5 minutes but rallied and the PAX completed nearly the entire deck in 45 minutes. Boom!
#2 – Thursday 4/20/23 0600 – DTH & Boardwalk spend 45 minutes of quality sweatfest time hitting all the usual highlights and digging deep into some truth bombs to gird up Boardwalk for a lifetime of living third.
#3 – Saturday 4/22/23 0600 & 10AM – Not everyone got the memo that our VQ Mojang had requested the bootcamp get pushed back to 10am, so a bomb squad of Mountain Oyster, C30, Messi, and Boardwalk posted at 0600 and whooped a prostitute 4-corners among other badassery. There’s hope this thing might actually continue beyond the departure of DTH! At 10am a 2.0-heavy PAX assembled on the soccer field for Mojang’s VQ. After a brief warmerama, he revealed the Death Dice – a large 12-sided foam dice with a huge variety of pain. A 20-strong PAX circled up and each had a turn tossing the Death Dice, with a run after every 3rd throw. The triceps dips, ball dippers, and wall-sit were rolled the most frequently, but x20 burpees made a painful appearance on two occasions. What a beatdown! With a ton of FNG’s the COT was entertaining, and we closed with a powerful word of prayer from NoGrass (Mojang’s dad, fellow Doc, and YHC’s BFF on Station). What a way to end our time in Papua New Guinea! SYITG next week SOJ! ~DTH
One chose to ignore the lure of the Fart Sack on an especially awesome south Florida morning to hit the streets. Temps were actually 70 and sunny. According to the circus performers cleaning up from the rain, the following performance may have happened.
Lumber to Peters, east to 30th, north to Broward (zig-zag through the mall parking lot), and reverso BTTVSF. Number, name, and YHC took himself out.
NMS: 3 time zones in 7 days. Let’s do this.
1 pax sailed forth into the Fort Lauderdale Gloom for the latest edition of The Clinic. Temperatures were 70 and sunny. According to the zoo keeper building a wooden boat, the following route might have been taken.
Route: the usual. No stop outbound. Rest stop inbound. A smidge over 5 miles.
NMS: holy cow. The rain did rain on Wednesday in Fort Lauderdale. It was awesome. Perfect temperature and just the right amount of rain to cool things off. There were, oddly, more than the normal level of puddles. So, YHC ran (mostly) around them. Got wet. No biggie.
By Wednesday evening, just crazy flooding. Water, water everywhere, but not a drop to drink. Epic. Apparently, a 1,000 year storm.
Airport closed and completely flooded runways. Highways in that area all closed. Beaches closed. Ocean even flooded. Luckily, The Clinic apparently knows enough to have been built on high ground.
No sign of the boat builder or his animals.