Tag: DownRange

Day 2 of a great downrange weekend with DTH and Greenbow, several FNGs to introduce to the F3 brotherhood.

Well when you’re on a mountain what else can you do but run up and down if?

COP

DQ’s – 5 Burpees, Helicopters – 4 Burpees, Hillbillies – 3 Burpees, Copperhead Squats – 2 Burpees, ? – 10 Burpees

Mosey to an area we call the old infirmary Partner up (YHC played the shadow for one group)

Partner 1 Bear Crawl up grass hill, Partner 2 does exercise, switch. Exercises are Dips, Derkins, Step ups

Mosey to big hill do some Lunges, Butt Kickers, High knees, and Murder Bunnies to get there

On the big hill Elevens with American Hammers and Scrunchy Frogs This hill is so steep that an audible is called to make the higher side a descending run, so each set is one light post shorter. Once you get to 5-6 stay at the bottom for 6-5 then start going back to the top

Mosey BTTF Numbers / Names DTH took us out

NMS:

With a big hike coming up later in the afternoon YHC was asked to not do elevens with Ball Dippers, squats and Bernies on the big hill like last year. YHC decided that was probably a good decision but needed to still incorporate the big hill. Welcome to F3 Nation to all our FNGs this weekend today YHC got to name Mountaineer who is 61 (respect, respect) and normally does Cross Fit back home in WV near Morgantown.

One PAX launched earlier than some, later than others to enjoy a soupy August morning at The Clinic. Temperatures remained 70 and sunny. According to the President of The Gambia, who was assigned to overwatch, this is what happened:

5:12 am: send final taunting text to Gumbo to get his butt out of bed.

5:12:20 Launch. Run today was just about 316,800 inches, or 5 mikes. YHC’s Apple Watch Series 11 is very precise.

06:02:21

Number, name, YHC took himself out under the watchful eye of the President’s security team.

NMS: The Gambia, really. YHC thought the two dudes with darkened SUVs were picking up the Dolphins. Nope. Hip bulges suggested otherwise. YHC, being a social fella, chose to make friends. Nice fellas, those Gambians. YHC gathers that south Florida is pretty laid back for presidential security.
Intelligence nugget: no boxes of Gambian presidential documents were identified during the workout.

UpChuck spits the bit.

YHC posted in Cville at the OG AO Blackout. 13 strong were there. Good to see guys like Boss and Blister who YHC hasn’t seen in 3+ years till posting. PAX suggested we can take Vinny back, but said you’re stuck with him. Always good to post DR and get a Big data point.

One overweight dude ran 5. One definitely not overweight dude did curls using large power tools in the parking lot. Temps were 70 and sunny. According to the PAX who appointed himself as the hotel security guard, the following may have happened:

Running route: Peters, left on 36th, north to mall, past the pop-up, pay-to-work-out place. Turn around at Broward Blvd. Return via same route.

Workout: curls. At least 65 minutes of equipment curls. YHC saw Omar doing this at 4:55 a.m. and can verify he was still doing it at 6:00.

Number, name, Omar took us out with the following: “What is there to complain about? I’m above ground. That’s ok for me. Complaining doesn’t fix anything.”

NMS: Omar was doing equipment curls this morning when YHC hit the parking lot to stretch just prior to 5 a.m. Blower in the right hand, and some type of mechanical digging tool in the left while walking the parking lot. YHC checked the blower. ~20 pounds. Apparently, there have been car break ins, so Omar has appointed himself as the overnight security guard once his normal work was done. YHC did about 10 minutes of stretching, then the run. When YHC came back about 50 minutes later, Omar was still doing curls walking in the parking lot.

He said no thanks to a nickname, so we’re going with Omar as his nickname. First, if you know the reference to Omar from The Wire, this a perfect. Omar is an upstanding dude from Jamaica. I doubt he’s ever broken a rule in his life. And, I don’t believe he has seen even one episode of The Wire.

UpChuck spits the bit.

16 men of F3 up and ready to take on the day. 70 and Sunny. F3Suncoast in Sarasota Fla gave a great welcome to YHC.

Moroccan Nightclubs were on the menu today and you bet YHC kept his mouth shut . YHC learned a great lesson from Doozy and he didn’t want thisQ to punish the pax especially with theAlligators close by

One PAX took The Clinic by storm. Temps were 70 and sunny. According to the iguana watching as YHC ran by, the following may have happened:

Broward route interrupted by a Fudd stop. Pro tip: when traveling, bring an office key on the run.

5 mikes. Humidity on overload.

Number, name, YHC took himself out.

YHC posted in Seattle at the end of a long hiking trip with his family. Showed up to AO The Pit and walked into a VQ from Disc Management. Always good to post when traveling and even across the country. Beatdown included coupons, extended Dora, and hill sprints.

One PAX hit the upslopes and downslopes on the Second Leg of the Fourth of July Triathalon. Temps remained sunny and 70. According to the two French bikers unfamiliar with lone runners on rural mountain ranges, the following likely happened:

Run up the mountain to Notre Dame de Constance (2) and down the mountain (2). Take five at the turn-around to enjoy the view and snag some water.

Number, name, YHC took himself out.

NMS: Leg 2 of the Clinic triathlon is in the books.

At least two people in France consider YHC nuts for running this hill. YHC attempted to describe BRR to them. C’est la vie.

Three threw off the lure of that extra French coffee to tackle the Cul de Landon. Temps were 70 and sunny. According to the French postal worker speeding past, the following likely happened:

First post for two newbies from two genders,

First time The Clinic has conducted a ride, and

First time YHC has attended a VQ for a FNG.

10 mile up and back. 1,000 feet up. Pictures accordingly.

Numbers, names, YHC took us out.

NMS: Incredible way to start a morning. Superb route (pictures to follow on Slack).

This was Part One of YHC’s Fourth of July Triathalon (bike, then run, then swim).

Learnings: it takes a special type of cheater to ride an electric bike. What’s the point? Just drive.

It’s been a long time since YHC has biked a legitimate mountain. Great to be back on top.

Enjoy the Fourth!

One PAX shook off the lure of the late afternoon Fart Sack in favor of the company of goats, mountain and otherwise. Temps were sunny and 70. According to the 15 year old family friend, the following might have happened:

Up the hill about 1,500 meters to the turn for Notre Dame de la Constance. Dirt road up. And, up. And, up. Goat-ish, maybe a little less.

Run around Notre Dame dl Constance. Down the stone path (ugh) to the Chateaux (Fort), staying left, left, and left through Bormes-Les-Mimosas. Back up the hill to the house.

Number, name, quick word of thanks.

NMS: Upon YHC’s departure for the run, our friend, a former Richmonder, queried,”Are you bringing a Sippy Cup?”