Tag: DownRange

F3RVAs newest AO. The Sugar. One posted after numerous EH attempts failed. According to the gentleman with the top hat and bow tie who greeted YHC at 0530, this may or may not have happened.

The Route
Head south on 3rd, under the overpass (or was it over the underpass?), to continue south on Little Sugar Creek Greenway. Meander around for three miles, briefly passing a few locals doing plank merkins and bear crawls. YHC joined for a few merkins then continued on to Freedom Park. Reverso then BTTVSF.

Number, name, YHC took YHC out with a few passerbys wondering what I was doing.

Moleskin
This is a recurring running route that YHC has done for the last 10 years or so, every time I visit the Queen City. No meth labs, but I did try to get on the local news as the route took us right by the courthouse where there is apparently a big trial today.

I will not be here every week, but every week I am here anyone and everyone is welcome to join. Heads up to the PAX that a portion of the greenway appears to be under construction from Spring 2022 – Spring 2024. That’s right. Two years. We will have to modify the route for the next few years.

Satire lives on!

YHC arrived to Swansboro Park to find another traveler, his 2.0 and 3 Carterico Natives ready for a beatdown. YHC is thankful for the hospitality Carterico has shown over the last week and I enjoyed the work put in. After no warm up. We ran, stopping occasionally to do Merkins, WWI’s, Flutters, Back scratchers, Dollies, Box cutters, Plank jacks, Etc. Then we ran BTTF.

YHC posted for this beautiful morning with the men of Carterico. I pulled up to parking lot as the clock struck 5:30. The PAX split into 2 groups and I just followed the one closest to me. This was the running group. Logged 3.6 miles stopping to do various exercises every 5-10 minutes.

Posted for a run day with men of Carterico. No warm up straight to run. Was doing my long pre 10K run so targeted 5 miles. Did not make it back for COT.

YHC posted at Boonedocks with the men of Carterico. Normal warmarama. Workout was: Run .3 miles 9 Burpees, 20 Hand release merkins, 22 Flutter kicks repeato 4 times. Parking lot bear crawls with drydocks mixed in. Finished out with Mary.

Posted at Swansboro, NC municipal park for a Skid Mark beatdown. Came in hot due to not finding my gloves. Met a great group of mostly respect gentleman (6 respect 1 dbl respect and 1 fortysomething) It was a me and Wilson type of group.

Workout consisted of running from parking lot to parking lot performing various exercises. Exercises consisted of Merkins, WWI’s, Monkey humpers, Balls to the wall, donkey kicks, LBC’s, Squats, etc.

COT at the end and Skid mark took us out in prayer.

5 Brothers of the Gloom posted at Lazy Susan AO which is supposed to be a running AO…it kinda was today but kinda not. We played a game of Hide and Seek but the person hiding carried a 60 LB sandbag on their shoulders. If you stopped to hide then you had to do 20 thrusters. If a PAX found you then you drop the sandbag and do 20 sit ups with your eyes closed. Repeato until time expires. YHC’s cousin-in-law Marvel is part of F3HR so it was cool to post with him. An FNG named Jacob found F3 while visiting Norfolk and looked it up online when he got back to Newport News. He is now named Rosetta because he literally works for Rosetta Stone (let it be known YHC had no input on the name selection before anyone starts complaining in RVA that we have a Rosetta lol)

6 Men of F3 gathered for another 70 and Sunny beatdown. This time we headed to the beach. Let me grab my water wings…

Warmorama:
Seal Jacks x15, Mountain Climbers x15, Copperhead Squats x15, Burpees x5.
Mosey to the Wall: Balls to the Wall 1 min, Wall Sits 1 min.

Mosey to the Beach
Round 1: Run .25: Merkins x25, Jungle Boy Squats x25, WWII x25, Burpees x5.
Round 2: Run .25: Merkins x25, Jungle Boy Squats x25, WWII x25, Burpees x5.
Round 3: Run .25: Merkins x25, Jungle Boy Squats x25, WWII x25, Burpees x5.
Round 4: Run .25: Merkins x25, Jungle Boy Squats x25, WWII x25, Burpees x5.

Mosey to the Boardwalk
Round 1: Box Jumps x10, Arm Haulers x10
Round 2: Box Jumps x10, Arm Haulers x10
Round 3: Box Jumps x10, Arm Haulers x10
Round 4: Box Jumps x10, Arm Haulers x10

Hammerhead and Whirligig – were free to lead.
Merkins x20
Gravel Pickers x20

Mosey back to the Flag.
Sprints x5
6 Minutes of Mary.

COT: Amy Grant took us out.
Coffateria at Magic Beans.

The PAX at CapeFear really went out of there way to make me feel welcomed this week. Enjoyed the workouts, the mubblechatter, Coffateria and Q Source 3rd F this morning. Well done CapeFear.

17 men braved the 55 degree morning at Carolina Beach for a 70 and Sunny Beatdown.

Warmorama :
21 SSH

The Thang:
Long Mosey to the Track. Someone brought a key so no jumping the fence this morning. Head over to the Stadium.

5 Burpees, Run up and down each set of stairs until you get to the other side.
Back to the Track and do 10 Burpees.
Run the track to the Visitors bleachers. 15 Burpees. Run up and down each set of stairs until you get to the other side.
Back to the Track and do 20 Burpees. Run Track to the other bleachers.
Q called an audible. The PAX can do Burpees, or Squats, or Merkins.
25 Burpees or 25 Merkins or 25 Squats. Go up and down each set of stairs until you get to the other side.
Back to the Track and do 30 Burpees or 30 Merkins or 30 Squats. Run the track to the other bleachers.
35 Burpees or 35 Merkins or 35 Squats. Run up and down each set of stairs until you get to the other side. Last round.
Run to the bleachers. 40 burpees or 40 Merkins or 40 Squats. Recover..

Mosey to the School and find a Table.
30 Dips.

Mosey back to the flag for some Mary.
Leg Lifts..

COT: Franks took us out.

Once the Audible was called and the PAX was given a choice of keep doing Burpees or switch to Merkins or Squats; the burpees seemed to have faded. However, YHC heard a voice on his Left Shoulder. It was SWIRLY yelling “you don’t get a choice do the Burpees”. But on the Right souldYHCer was Nancy Lopez saying “do the Squats” So YHC mixed it up and completed a series of 10 Burpees, 20 Merkins and 30 Squats until the Bleacher work was complete.

When on vacation find an AO that loves Burpees. Mission accomplished. 5 Carolina natives and 1 from F3RVA got after it.

Warmarama: SSH, Arm Circles, Derricks, Gravel Pickers,

The Thing:
Mosey to the Monkey Bars:
10 Pullups, 20 Merkins, 30 Squats: 3 Rounds

Mosey to the Track: Jump the Fence

1st and 10:
Marker 1 – 10 Merkins, 1 Burpee. Sprint to the last marker and mosey back.
Marker 2 – 9 Merkins, 2 Burpees. Sprint to the Last marker and mosey back.
Marker 3 – 8 Merkins, 3 Burpees. Sprint to the last marker and mosey back.
Keep going until you get to marker 10: 1 Merkin – 10 Burpees.

Long Mosey – Jump the Fence, find a wall.
Wall Work:
1 Burpee, 2 Donkey Kicks
2 Burpees, 4 Donkey Kicks
3 Burpees, 6 Donkey kicks
4 Burpees, 8 Donkey kicks
Repeat to 8x.

Mosey back to the Flag.
Cane Pole took us out.

Cane Pole will be in Richmond next week for work. Plans to attend Wdog and MOM. Look forward to seeing our brother from Carolina again. Let’s show him how F3RVA does it.