Tag: DownRange

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?”

7 Regulars showed up to the Plank for a Doozy Q for a second go round this week. Starting at 4:45 we put in about 2 miles before the beatdown.

One of the best AOs on the planet, its a football field with astro turf and a rubber track around it. At 5:15 the lights automatically come on and stay on until the beatdown is done.

Mosey to the far side of the field for a COP

DQs, Helicopters, Merkins, LBCs,

Mosey back across the field for the beast

Squats, LBCs, Ball Dipers, Jump Squats, Knee slides, Big Boy Sit-ups

Mosey to the corner of the field for a Prostitute four corners use the base line to the 25 yard line cross to the other side back to the base line

10 WWII, 20 Jump Squats, 30 LBCs, 40 Calf Raises

BTTF

Numbers / Names Tiny Dancer took us out

NMS:

Another great AO with a great group of guys. Candy Cane hooked YHC up with a spot to Q for my last beatdown in Myrtle Beach, we will be heading back to RVA after a quick baseball game in the morning. YHC was a little surprised that these guys had never heard of a Beast or a four corners Prostitute, so they got educated on both. There was a lot of forth F (feedback) during the beating but in the end everyone had a good time. SYITG

11 Regulars and 1 traveler show up at 4:45 (yes 4:45) for a 3 mile pre-run ans then a beat down at 5:15.

This AO is comparable to Twin Team (at least from BWES) it’s a Church with a recreational area (baseball fields, soccer fields and things like that).

COP in the parking lot

DQ’s – 5 Burpees, Helicopters – 4 Burpees, Hillbillies (they liked the added jump) – 3 Burpees, Imperial Squat Walkers – 2 Burpees, LBC’s – 10 Burpees

Mosey to the end and teach them parking lot crawls and on the way back crabwalks with LBC’s

Mosey between the baseball fields for a triple check partner 1 does dips, partner 2 does incline merkins, partner 3 runs (X3)

Mosey to the side lot for Man Killers

Mosey back to the main parking lot 4 corners – Corner 1 10 ball dippers, Corner 2 20 Jump Squats, Corner 3 30 Squats, Corner 4 40 Calf Raises

Mosey BTTF Merkin Ring of fire end with Not So Lazy, Lazy Boys

Numbers / Names Cross Stitch took us out

NMS:

This was my first ever Q outside of RVA and YHC had the best time. I have been to many other AO’s and learned all kinds of new things but to be able to get out and get after it with a group that you don’t know and at an AO that you’re only vaguely familiar with is a different experience all together. Thanks to Cross Stitch and the gang for letting me lead and if you’re ever in Myrtle Beach look these guys up (Nameorama will be posted in the comments).

Warmarama : Various exercises 

THE THANG :

11’s : Pull Ups and Reverse Lunges

Grab a bucket of sand : farmer carry between garbage can locations on the beach stopping at each can for Upright Rows with Bucket and Big Boi Sit Ups – Start at 5 reps of each exercises and increase by 5 reps at each stop all the way up to 20 then Repeato in descending rep order with Bernie sanders with bucket in between stops. 

Partner in teams of 3 : One PAX farmer carries TWO buckets of sand in between life guard stations while the other 2 PAX pull a sled full of sand. Switch out at lifeguard station with someone else to farmer carry buckets then Bernie sanders on the way back with buckets and sled. 

Repeat above circuit one more time

Partner up in teams of 4. Pour out sand and fill buckets with ocean water. While holding bucket of water, three PAX does 5 reverse lunges, 5 overhead press, and 5 upright rows while the 4th Team Member pulls sled of sand backwards from the ocean to the lifeguard stand using a rowing motion then repeato back to the ocean and switch out. Complete when all 4 PAX have pulled the sled. 

DONE

Numbers, Names, Sunshine rooks us out

Prayers for Icky’s friend who has a 10 year old needing a bone marrow transplant but his body is rejecting it; Prayers for Heartburn back in RVA recovering from jaw surgery 

NMMS : What an awesome AO right on the VA Beach shore at Ignite Park. This park is built for military exercises with tons of different pull up bars, monkey bars, vertical rope climbing, etc. T Claps to Icky looking up F3 on his own and coming out uninvited. YHC invited FNG Pew Pew while seeing him on the monkey bars during the Q. Turns out he’s a Marine from Camp Lejeune just visiting. ABR (Always Be Recruiting) my brothers! HOO AH!