One veteran brought the office key for the latest edition of The Clinic. Temps were 70 and sunny. According to the lady locked out of her hotel room, the following might have happened:
Stretch, 3/5ths of a mile run, stop, Fudd, 4.5 mile run. YHC continues to recommend bringing the office keys to The Clinic.
Number, name, YHC took himself out with a little reminder for patience and kindness.
NMS: True to form, police appeared at the La Quinta. The Clinic is never boring.
Last morning with F3 Cape Fear. Q was celebrating his 41st birthday and definitely brought the pain this morning. Here’s what went down:
Warmorama 41 SSH 41 Merkins 41 BBSU 41 Burpees
*Down the hall – Double Block Merkins on each Cindy – bear crawl and crawl bear increasing reps
*Now build a wall – Murder Mambas -Bunny Humpers x 10 -Block Flutters 4c x 10 -Rifle Lunge x 10 Rinse and repeat to the flag to build a wall and get another Cindy
*Fall off and catch up – 10♦️ Mericans
*41 plank hold each pax had to count to 41
One dude put his heart into moving quickly into The Gloom. Temps were 70 and sunny. According to the Elvis impersonator on the elevator, the following may have happened:
5 miles. Left, right, right, left, left again, left again, turn around (to the left), right, right, left, right, left, left, and right into the parking lot.
NMS: new character at The Clinic. Bowling shirt (jet black and orange, looked expensive), jet black died hair, Elvis glasses, about 9 rings, felt slippers, baggy dress pants, and travels with rolling bag. Saw him 3 times in the hotel this week. Has to be an Elvis impersonator.
Back at it today in Wilmington, NC. Not sunny but getting close to 70.
The Thang:
Dark Webb…. rep counts 1:2 – 10:20 Jack Webb (merkin: shoulder press) House of Payne (Squat jumps: Bonnie Blair’s/Ball Dippers) Big Boi Heels (BBSU: Heels to Heaven) Happy Jack (Burpee: SSH) in between each exercise we moseyed around the parking lot.
Been a long time since YHC did a dark webb. This was killer on the legs and will likely make an appearance sometime relatively soon.
YHC is down range this week in Wilmington, NC with Offshore and Lighthouse for a conference. The title comes from Lighthouse who wasn’t a fan of the long F3 disclaimer. Here’s what went down (as typed up by Dogwood):
Warmarama:
20 SSH 13 Gravel pickers 20 Plank Jacks
Mosey to Rock Pile Walk the dog
Carry to bench 1 on the loop. 10 Curls 15 Right Arm Press 15 Left Arm Press 20 Overhead Press
Don’t drop the rock anytime
Slingshot Run to the next bench and a half
Round 2 Weight Circle
Lunge walk with your rock crossing in between your legs or if your rock is too big just lunge walk
Next bench Round 3 Weight Circle
Walk and mosey to corner loop benches
Dora 50 Jump squats 100 pickle thrusters 150 squats Partner 2 mosey’s to sidewalk off park
Return back to AO and rifle carry to next bench
Round 4 Weight Circle again
Slingshot to next bench
Walk
Rifle Carry then lunge to rock pile
Ended with Mary F3 Richmond gave us 10 burpees, 20 American Hammers, and 20 Gas Pumpers
COT
showed up as only one SOP for a cinderblock Q.
BB here: https://www.f3lanco.com/items
2 Downrangers unbeknown to the other they were in the area join 12 others (including 2 FNG’s) from F3 Bruco on the beach of Oak Island, NC for a Saturday beatdown
This is how it went down
COP
Indian Run down the beach
Workout exercise of 1 WWII set up flipping over to 1 Merkins repeating 20 times
Indian Run back down the the pier
4 Station Rotation- 1st 20 Big Boys, follow by a plank set, and 20 LBC’s. Mosey to the picnic benches for a set of 20 Dips + 20 Decline Merkins. Mosey to the street for side shuffle back down the the firehouse. Set of 20 Squats + 20 sec People’s Chair + 20 sec Balls to Wall. Bear crawl back down the beach and repeat two more times
Numberrama, Namerama, Announcements, Top Hat took us out
MOLESKIN
What are the odds that two guys from RVA show up at a Downrange workout 4.5 hours away on the same day and had no idea the other was there too. Was good to workout with Faceplant and share stories of dealing with 2.0’s
F3 Bruco is was on the newest Regions in F3 Nation. Forming from the extension of F3 Cape Fear. The Region is all in one county of NC call Brunswick Co which includes all the southern most beach of NC before the SC border/Myrtle Beach.
If you are every in the area, YHC strongly suggest posting with these guys. They are young but a strong PAX averaging over a dozen each day
SPIT ON THAT!!
While spending the weekend with my parents at my home growing up in Roanoke, I decided to hit up F3. I got there about 45 minutes early and got about a 3 mile run in. When I got back at 625 am, I found several cars with F3 stickers, and a flag planted in the ground. But no PAX! Had I gotten the wrong time from the website? I thought maybe they were just doing a prerun like we do at Rock and Roll, but it was about 2 minutes from start time and no one was in sight. I decided to hit the playground in the distance. Got a set of Australian rows, and chair dips in and started another set and saw a few runner’s head lamps in the parking lot so I booked it back over. I closed in on them not wanting to sneak up on them in the dark and said “F3?” They all looked up at me and one of them I immediately recognized one of the PAX as someone I used to work with. Enough with the long intro. Here’s what happened.
Warmup was your standard. They did have some different names. Side strattle hops were side straddle shuffles, and Don quyotes were windmills.
Next we moseyed over to the basketball court where they pulled out their deck of F3 cards.
1 of the PAX pulls a card, and the rest of the PAX does the exercise while the one who pulled the card does a travel exercise as the timer. Each PAX would do suicides across the basketball court, and walking lunges.
Next we brought out 2 basketballs and played a game of knockout. PAX line up at the free throw line. If the next person in line gets the ball in the hoop before you do, then you are out. First person out gets to choose what exercise to do until the game is over. Champion gets to choose an exercise for everyone to do after the game.
Mosey to the softball field for some broga, and then back to the flag for more brog.
One intrepid soul launched at Cinco for Cinco in the latest edition of The Clinic. Conditions were 70 and sunny. According to the dude outside YHC’s office (pictured), the following miracle(s) happened:
YHC ran 5 miles, maybe a bit more.
Number, name, and YHC said a quick word of thanks.
NMS: The Clinic has it all. Last week, it was a well-dressed man with a bottle in a bag (at 5). Previous characters have included an actual impaired person (Anne), a machine tool-curling Jamaican (Omar), large lizards, a person impersonating a police officer, a variety of spike-heel wearing women of the night (and the associated arresting officers), a variety of Miami Dolphins (unrelated to the aforementioned ladies and/or police), the police watching the Dolphins’ hotel, the Dolphins head coach, cocktail carrying roller-bladers, late night / early morning revelers, and a Pax member who uses the nom de guerre, “HoneyDo.”
And, that’s just when The Clinic is in Plantation, FL.
We may have a new winner. This is the view at The Clinic on Thursday morning (I.e., my office window).
The Clinic takes all comers.
UpChuck spits the bit.
One PAX scraped out of The Fart Sack and launched in F3RVA’s earliest, least Richmond-based, Downrange run. Conditions remained 70 and sunny. According to the man walking – and appearing quite sober and well dressed – with a bottle in a brown bag, the following quite possibly happened:
Broward route. Out 2.5. Back 2.5. Been there, done that, got the t-shirt.
Number, name, YHC took himself out.
NMS: really, at 5:20? Wow. Would love to know the circumstances. Dude was dressed nicely, in an apartment and condo saturated area with no retail…and carrying a brown bag with a bottle at 5:20. Must have been a really good night or an exceptionally terrible night. Let’s hope it ended safely.
Annoucements: UpChuck is Qing Mary tomorrow on the CSAUP.