Tag: DownRange

  • 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.

  • Dark Webb / F3 Cape Fear – Break Point

    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.

  • What’s all this talk? Let’s start the workout!

    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

  • Downrange with Lancaster

    showed up as only one SOP for a cinderblock Q.

    BB here: https://www.f3lanco.com/items

  • RVA Party at the Beach

    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!!