Tag: DownRange

One solitary soul marched out and took in the new day at The Clinic. Temperatures were 70 and sunny. According to the Lexus salespeople cleaning up from the prior night’s festivities, the following likely happened:

Route: north around the circle, cross Peters, east through the parking lots, north to the Mall, and further north to Broward Blvd. Take a slight detour on the way back to make it over 5 miles.

Number, name, YHC took himself out.

NMS: Same old, plus a shiny new Lexus awaiting YHC on the hotel doorstep. Awaiting, meaning, if anyone wants to buy it, it’s for sale. Apparently, the Lexus people are learning the new features on the 2023 models.

Announcements:

Faceplant is trying to make friends by drinking and running.

Breaking Bread: we are looking for Qs for November and December. One for November on the Saturday of Thanksgiving weekend, and then both days of the Christmas weekend. No better way to take in the holidays than giving. Dinner for 8-12 people. 5:30 p.m. Sign up on the Q-Sheet as far to the right as possible. YHC appreciates your help in advance.

YHC posted to Urban Assault in Winston Salem on 8/19. Super pumped to pick the day they attacked the hills of downtown. Backblast posted on F3WinstonSalem.com is below:

IPC is Coming (Maybe?)

Date: 8/19/22

PAX: Fudd (from Richmond), Wobegon, Crash, Gretel, Lamb Chop(!), Spicoli, Post Hole, Greenspan

Warmrama:

SSHs, Leg Stretches, Whirlies, Abe Vigodas, Cherry Pies, Let’s Go!

The Thang:

Mosey up to 6^th Street where our hilly journey was clarified.  We would mosey west on 6^th Street, stopping at each red light for an IPC-lite exercise.  Stops along the way yielded:

• Hand-release Hurpees x 10 (which, really, is 30 merkins + 10 burpees)
• Bonnie Blairs x 25
• Bonnie Blairs x 10
• Side-straddle hops x 50
• WW2s x 25

Lamb Chop exercised his mouth along the way, petitioning a turnaround as he apprehended where we were headed.  After a bit farther mosey down Pilot View, YHC acquiesced and we moseyed back towards home.  Left on Jersey, and back up 4 ½ street, right on   Along the way, we performed:

• Merkins x 30
• Burpees x 10

Upon arrival at home, the cup check:

• Merkins x 5 at mid, low, high, mid, wide, mid, and diamond hand positions each

Finished.

Announcements:

• The Shmed 5k and FunRun, August 28^th. All proceeds to benefit Crisis Control.  Sign up at https://runsignup.com/Race/NC/WinstonSalem/Shmedfest.
• Spicoli has Q at Impossible Situation tomorrow.
• Opportunities to serve with both Giles’s move and GreenNest tomorrow.

Prayer Requests:

• People struggling with addictions.
• Lamb Chop’s M’s pregnancy.

NMM:

• The theme was moseys with IPC-type exercises intermingled based on the timing of traffic lights, i.e. fortune.
  • Lamb Chop asked when IPC was so he could be ready to mock and complain.
  • In a turn of concern, the F3 Greenwood website is down. It would be terrible if they couldn’t get the dispatches out on the 2022 version of their torture rack.
• Post Hole debated on coming this morning based on the “hills” pre-blast. He was a happy he conquered the sack.
• Fudd is on his way from Richmond to Asheville for a meeting and stopped in Dashland. He’s been training for BRR and it showed.
• Wobegon got YHC out for an EC run where we commiserated on the fun of the West Virginia Ragnar last weekend and dreamed on how to deepen the DashPax’s 3^rd T-claps to the Na’ntan.
• Spicoli rolled in on Spicoli Time but in time to join us for the critical stretching portion of the warmups.
• Crash was having memory problems, thinking that he had been on Pilot View at previous UA Q by YHC; it was in fact a Flatline Q, which is half the distance that Bailey Park is, but still worth forgetting.
  • The goal was to reach Hanes Park before turning around. We’ll have to try again next time.
• Gretel was the quiet man this morning, just getting it done without any whining.
• YHC’s cadence on Abe Vigodas was a little aggressive initially. I dialed it back to a more reasonable pace.
• We intersected a couple of OGs (Lemming and Woodpecker) around Foot Hills on the return trip to Bailey Park who comment that “You boys are a long ways from home.” They didn’t know the half of it.
• A great regret was not getting to the 50 pull-ups YHC had planned. #Cobains.

Great job, men.  Everyone have a good weekend.

Post Hole, the keys are on Pilot View; they popped out with YHC’s phone.

POST AUTHORGreenspan

In the misty gloom of Windy Gap a handful of F3RVA natives rallied a few brothers in Christ to beat the fartsack and embrace something glorious. Here’s how the first morning of the annual men’s retreat kicked off:

The THANG:

WARMERAMA:

• Circle up on the Basketball Court
• F3 Welcome & Disclaimer for the FNG’s
• Review of the Core Principles and Credo
• Variable IC Reps to get the muscles warm top to bottom

COP #1:

• Mosey and partner up for a DORA
• x100 Merkins
• x200 Squats
• x300 LBC’s
• Moving partners bear crawl up the hill and mosey back around the loop

COP #2:

• Indigenous People’s Mosey to the back parking lot, last man completing x2 Burpees before sprinting to take the lead

COP #3:

• Line up for ELEVENS
• Ball Dippers (2-ct), descending 10-1
• WWII’s ascending 1-10
• Run between sides of the lot

Mosey BTTF for COT:

• Counterama #7
• Namerama
• Announcerama (see Below)
• YHC took the PAX out in Prayer

NMS:  About 400 men gathered on the mountain in southwest NC for the retreat, this being the 47th year of annual meetings of the Fellowship. Last year YHC attended for the first time on invitation from Greenbow and there was no question that we would return. YHC was blessed to bring along Seadoo this year, and we enjoyed Doozy’s company along with a handful of other Virginia men. It is without any doubt the most spiritually refreshing experience of my adult life. Feeling exceptionally thankful, YHC, DTH

“I lift up my eyes to the mountains— where does my help come from? My help comes from the Lord, the Maker of heaven and earth.”

‭‭Psalms‬ ‭121:1-2‬

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.