Tag: DownRange

  • LIFO’s Abound

    Boardwalk and YHC arrived on time and kicked off a warmerama accompanied by solid conversation about the majesty of the Highland’s sunrise, casting new rosy colors across the distant mountain ridge, a testament to God’s creation. We kept the HR up with a run down to the bottom lands, variable exercises and movements back to the top, where C30 met us – seems the fartsack had momentarily got the better of him. The PAX took on 11’s with 2-count ball dippers and merkins, with a run across the soccer field between reps. We then hit up the covered cement pad for 6 minutes of Mary, which is next to Tiny TRex’s house, and his dog’s barking got him out of bed to join us. Mosey around the buildings, variable movement exercises along the way, then another down&back on the unpaved hill road where we met up with Mountain Oyster out for a morning run – his assumption was if you miss the start time, you shouldn’t come – this misunderstanding was corrected and he joined us for the final 10 minutes of beatdown glory.

    COT: Numbers x5, Namerama, Boardwalk closed us out with prayer.

    NMS: The idea of being punctual does not particularly exist in the Highlands. So the hard start of 6am, even for the ex-pat missionaries seems to be a challenging concept. Also, the fartsack seems to have some extra power here. Had a great workout regardless, was happy to welcome more members as they turned up in their own time, and was really awed with the beauty of the dawn over distant misty mountains this morning. God is so good. Thanks for your prayers brothers – even with so much heartache in the hospital there is a wealth of rich experience to be embraced – and I am drinking deeply. ~DTH

  • Personal FNG record

    Howdie from the Western Highlands of PNG! YHC had a crew of FIVE FNG’s come out this AM to sample the F3 fun they’d been hearing about, and as it would turn out, apart from my buddy Dr Mark, it was missionary boys aged 8-12 who joined us. YHC reviewed all the basics about F3 as we went through a solid warmerama, then gave them a beatdown tour of Ground Zero, down and up the gravel road hill with variable IC reps and movements, a bunch of Mary under the awning, a couple rounds of indigenous carousel planks with burpees, a solid triple check on the soccer field, and some final mary and stretching. YHC kept the momentum going but tapered the total beatdown level to suit the mostly youngin population. The boys loved it, and already word is spreading around Station that the Ground Zero workout is for anyone interested. In fact one of our female docs has asked to join us next week. So hey, come one come all, let’s get stronger together! Our FNG’s all participated in the nicknaming today, which included Dr Mark being nicknamed “NoGrass” for his bald pate (the Pigin word for hair is grass), his son Levi who likes Minecraft being named “Mojang”, the two Stewardson boys nicknamed “Messi” (loves soccer) and “Boardwalk” (loves board games, Monopoly), and a PNG boy who hangs with the missionary kids nicknamed “Tiny T-Tex”. Fun times has by all, and YHC is looking forward to seeing how this thing grows. Prayers always appreciated, DTH

  • The Gavel

    While on my golf trip to Myrtle Beach I made it to a workout. Harder than I thought it would be just to get up early but I did it. And I don’t regret it, even a little bit. Here’s a brief description of what we did. I only remember the name of the Q, but there 5 of us.

    Warmup was your typical SSH plus some burpees, Don quyotes, Imperial walkers, and arm circles.

    Moseyed over to somewhere and grabbed a cinder block. Carried the block about a 5th of a mile to a parking lot.

    5 curls at each line in the parking lot (15 lines total) keeping arms at 90 degrees in between.

    Next we sprinted the parking lot at 50%, 90%, and 100%.

    3 overhead tricep extensions w cinder block at each line on the parking lot.

    Bear crawled stopping at each line and doing 2 merkins at each line. Moseyed back to drop off the cinder blocks. Then back to the flag for an ab exercise rinf of fire.

    Good group of guys. Prayers for Brown Bag, whose father just passed away.

    Going to try and make it tomorrow for a 6am workout, and try bring someone with me who has never done F3.

  • Malo Malo Victory

    After a hard rain last night a super squishy soccer field welcomed 6 HIM’s for a DTH beatdown in the blooming Highland dawn. With 3 FNG’s to show the ropes, YHC led the following:

    WARMERAMA: Welcome, Disclaimer, Review of Credo and 5 Principles, Variable IC reps to warm ip top to bottom

    COP #1: Mosey down the long gravel road to the bottom, Burpees OYO, then return to the top via Sprint, Lunge Walk, Backwards Lunge Walk, and Burpee Broadjumps

    COP #2: Under the covered awning, variable core reps IC

    COP #3: On the chain railing, indigenous peoples movement, alternating incline merkins and dips on the chains, last man burpees x2 and runs to front

    COP #4: DORA with 100 merkins, 200 squats, and 300 LBC’s, with moving partner bear crawling 20 yards AND back in the malo malo (muddy field)

    COP #5: Run to the bottom of the hill, variable IC reps (sumo squats, ball dippers, etc), and x100 calf raises OYO, then stretches before running back to the VSF for COT

    COT: Numbers x6, Names (x3 FNG’s), Prayer led by The Quadfather

    NMS: Wonderful to have some new faces at Ground Zero today: Dr Matt Woodley (missionary doc) nicknamed Medicine Ball for his love of medicine and soccer, Dr Spencer Kimsen (PNG doc) nicknamed Mountain Oyster for his love of swimming/diving but now working in the Highlands (he’s a Melanesian from the coast), and a local nursing college student who spontaneously joined us during the second half of the workout nicknamed Punisher for the skull symbol on the ball cap he was wearing. All in all another great whooping and all the more rich amid enthusiastic company. Expansion is rolling now! Praising God every moment, DTH

  • Picture, or it didn’t happen

    YHC covered hospital call for the second time yesterday (Mon), and it was a tough day, but thankfully the the last call was around midnight, so YHC got a solid 5 hours of sleep. Having committed to the rest of Station that YHC would be present at Ground Zero every Tue/Thur/Sat during our short stay, there was no question about posting this AM. As it would turn out, recently named Quadfather was feeling sick, so YHC had a 45min solo sweatfest, as follows:

    WARMERAMA: Various combination of IC warmup exercises with moving warmup exercises. 5 minutes in and already out of breath – this altitude is for real!

    THE THANG – x3 Rounds of the following:

    • Station 1 – Variable Upper Body exercises – such as alternating incline merkins and dips on the swinging chain fence, burpee broad jumps, polar bears, walking Lt Dan’s, etc
    • Station 2 – Mosey to the covered area for abb work – pole smokers, variable type LBC’s, WWII’s, etc
    • Station 3 – run down long gravel/stone road (watch your step or break your ankles) to the bottom, complete variable reps (burpees, opus, groiners, etc), then run back to the top to start over

    6MOM, then Solo Number, Name, and COT with some powerfully Spirit-led prayer for the unknown challenges ahead.

    NMS: It was the perfect way to start a new day, even if solo. What a blessing to be here, to have the strength of body and self-discipline to kick my own tail. Also the time afforded YHC an opportunity to reflect on some of the wild medical diagnoses faced in the ER and hospital, and the heartache of having to pray multiple times a day with people dying, or the parents of those babies who are dying. The motto of the hospital is “We treat, Jesus heals”. Every time YHC is here, it takes time to fond peace in this chaos, and trust Jesus to do the most important kinds of healing. Also during the workout, YHC affirmed the resolution to post every Tue/Thur/Sat, even if sleep-deprived post-call. There are few stronger testimonies than that of reliability. Also concluded the Solo-Q Rule #1 = remain close to the start point for potential late-comers, and Rule #2 = remain visible to main throughways to invite potential FNG’s. YHC got two headlocks this AM for possible attendance Thursday. Brothers reading this, thank you. Please keep praying for the Lord to work through me here, whether that’s in the gloom or in the hospital. Yours, DTH

  • Ground Zero – strong start

    Brothers, posting from Papua New Guinea, I wanted to share a quick Backblast for this morning’s first bootcamp here on Kudjip Hospital Station, AO titled “Ground Zero”. The temps were in the 60’s with a warm sunrise during our 45min sweatfest. Two FNG’s posted, longtime Surgeon Dr Ben Radcliffe and his son Matthias, aged 9. Here’s how we got a strong start for the reinvigoration of F3 in PNG:

    Warmerama: Circle up on the “soccer field”, F3 welcome, review of core principals and credo, and encouragement to modify however needed. Then we ran a couple laps and jumped into the usual DTH top to bottom IC exercises to warm up. YHC was already out of breath at this high altitude just calling cadence!

    COP #1: Run to the bottom of the long gravel road (maybe 200 yards), groiners IC, then return to the top in variable movement – sprint, lunges, backwards lunges.

    COP #2: Triple Check – Merkins, Lt Dans, Run accross the field and back

    COP #3: Mosey nearby and circle up for Mary IC: Boat/Canoe, AmHam’s, Flutters High, Flutters Low, Rosalita Dips, Dolley’s, Mtn Climbers, Carolina Drydocks, and maybe a few others

    COP #4: Mosey around a large building, stop for Carousel Planks 20 yards on a low concrete wall, then inverted plank walk for the 2nd half. Mosey to a nearby wall for People’s Chair and Hoedowns

    COP #5: Mosey a ways then stop at a concrete wall for IC reps of Dirtry Hookups and Donkey Kicks

    COP #6: Catch me if you can BTTF – moving partner bear crawls, other guy completes x3 burpees the mosey’s to catch up

    COP #7: Circle up at the virtual flag and complete 6 minutes of mary – just a ton of core exercises IC

    COT: Numbers #3, Names (x2 FNG’s), Prayer of Thanksgiving and Supplication

    NMS: On YHC’s last trip to Kudjip, there were MANY lonely mornings until a few regulars started keeping up with the dedicated Tue/Thur/Sat bootcamps, so you can imagine my joy in having a couple hearty FNG’s for today’s first return post at “Ground Zero”. Dr Ben Radcliffe is about my age, and grew up here on Station, his father Dr Jim Radcliffe served as a surgeon here for many decades and now Ben carries the mighty mantle. Towards the end of the bootcamp we did a little stretching and he was super tight in his quads, then said something funny like “they don’t call me The Quadfather for nothing!” And boom – that’s how you get an awesome nickname. Haha. His son Matthias loves basketball and got the nickname “C30” after the legendary Stephen Curry who wears the #30 jersey. All in all, an awesome start to the next 6 weeks posting 3x/week here. Praying for more men to come try out F3 Ground Zero and ignite a fire in this community. Sending love back to all my F3RVA brothers, DTH

  • Tree Mile Run

    One galloped out of the gate early (pre-5) for the latest edition of The Clinic. Temperatures were 70 and sunny. According to Omar, the following “tree mile run” might have happened:

    Walk TYA-style to the Baptist Health Clinic, run the office park, cross Peters, run the other office park north to Broward Blvd., unlike the Wise Men, return by the same route. Just under 5.

    Number, name.

    NMS: As one does, YHC bumped into Omar in the parking lot. “How are you doing?” YHC asked.

    “Can’t complain. What good would it do?” he said.

    YHC responded with, “We don’t work together. We are not family. You can complain to me.”

    And, he did. Wow. It is fascinating and revealing to learn what another person is carrying. Multiple kids, a partner who works two jobs (5 a.m. to 8 p.m. every day), and basically being exhausted. YHC was reminded to be thankful.

    Brotherhood forming, even if Omar will likely never have time to join a workout. Omar ended with “Man, I just thank God for what I have. Thanks for listening.”

    Tuesday was a good day.

  • Eat Less Pizza, and Bring the Office Key

    Eat Less Pizza, and Bring the Office Key

    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.

  • Murder Mambas and Bunny Humpers

    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

  • Your Left or My Left

    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.