Tag: DownRange

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.

YHC went to post with the Men of Cartaret County for a Saturday beatdown. Left the house with some time to spare. 5 minutes in realized failed to bring my phone. Thought I could locate AO off memory only to realize much to late I could not. In the parking lot I did find I did COP, 2 Jacobs ladders with Merkins/WWII’s then Drydocks/box cutters with about 100 yd run on both. Ended with a mosey with various exercises mixed in.

Had fun getting to know Spike and the rest of the PAX. YHC ran a little more than allowed on a bad wheel but we are recovering.

2 mighty PAX passed their covid tests and boarded a 6:10 flight to head to Honduras for a little warm up for the body and the soul.

There is something about helping others that are in need, often the one that is helped the most is yourself.

YHC has been trekking to Honduras for 6 years and has led 4 trips. The greatest joy is to bring new folks and this year we were lucky enough to be joined by Pigskin who is a natural for trips like this. Certainly he will echo that FOB is a well run organization and that the trip had a great balance of helping others, camaraderie, and growth of the soul.

FOB teams travel to remote villages and we provide medical, dental, vision, and vitamins for young and old with an emphasis on helping children and building stronger healthier communities.

The best part of this trip was getting to work with Pigskin throughout the week. We mostly worked together in dental. The experience of seeing teeth pulled makes one never want sugar again – at least not without a good toothbrushing after.

We talked about some 1st F, but frankly YHC did not adapt to the heat very well this time, feeling dehydrated all week. It wasnt even that hot: 65F – 83F. Luckily we only had one day of rain at the end.

Let us know if you want to know more about it or join an upcoming team. FOB runs 12 trips a year and they are always looking to round out a team with 1-2 more.

FOB has a virtual benefit April 29. Let Gomer know if you want more details or if you can sponsor or donate an auction item.