Tag: DownRange

  • 14 Holes

    11 HIM’s of God carved some pain gain out of a beautiful crisp morning on our annual mountain men’s retreat at Windy Gap YoungLife Camp near Asheville NC. Here’s how 11 conquered 14 out of 18:

    WARMERAMA: 

    • Mosey a bit to circle up at a better lit area
    • Welcome & Disclaimer
    • Warm-up Reps IC, slightly extended total reps for a full body warmup

    The THANG: 

    • Mosey down to the start of an epic mountain frisbee golf course
    • Outlined the plan: escalator burpees to match the hole number, with a movement exercise to complete each hole, and variable reps (mostly called IC) at the end of each hole
    • Movements included runs, Bernies, sprints, broad jumps, lunge walks, low crawls, bear crawls, and others
    • After getting up to 9 burpees completing the first 9 holes, we switched to WWII’s at each hole for the back 9
    • The reps called were highly variable and too many to list, but the PAX got their money’s worth
    • Completed 14th hole and then mosey BTTF

    COT:

    • Counterama # 11 
    • Namerama, naming 2 FNG’s
    • BOM Prayer

    NMS:  Back for YHC’s 6th time on the mountain, and this place is absolutely majestic! Such amazing mountain beauty and the company of 300-400 wonderful men celebrating Jesus. YHC has led a lot of bootcamps here over the years but this was the first time tackling a workout based on the frisbee golf course, and it turned out to be an awesome smokefest. Thankful for being here and the other 10 HIM’s who joined for this morning’s victory lap. We’ll have the pleasure of enduring a beatdown delivered by Voltage tomorrow. Yours AYE! ~DTH

  • Restaurant Parking Only

    One intrepid warrior of The Gloom threw off the pull of the Fart Sack (and last night’s tequila old fashioneds) to hit the mean (ok, the office park) streets of Plantation. Temps were 75 and sunny. According to the restaurant worker (lady) who came out of the office building at 5:20 a.m. to see YHC unexpectedly 15 feet away, the following might have happened:

    2 loops around the lake, using various routes / paths / etc. No scream (thank Heavens) when the lady came flying out of the building, never looked to her right, and then realized someone was close by. Disaster averted. All good.

    This brought to mind a question. When startling a person (but, mostly, a woman) not expecting you in the dark, what’s the etiquette? YHC chose, “Good morning. I’m back behind you. Sorry to disturb you.” (Pause for slight gasp). Then, “Sorry, didn’t mean to startle you. Just out for a walk” (With my 35 pound massive chest weights).

    Number, name, and YHC took himself out.

    NMS: Marriott provides two coffees cups, paper. YHC now makes two cups, takes one to the car, and leaves it. The first cup goes along for the first lap. Swap for the second cup on the second lap. Suddenly, YHC does not detest rucking as much.

  • Beware of I-Pax Downrange

    YHC is in Va Beach today for meetings, so I decided to get a DR post in and got on the handy F3 Near Me and found a nearby bootcamp. Ever the eager beaver (or really worried about getting lost), I was early. I pull into the parking lot with 12 minutes to spare and guys are moving around. Turns out, we are starting early because this is Iron Pax 1 – a 50-minute workout. Womp Womp. Oh well, suck it up buttercup.

    some stretching and warmup and then off to the track for increasing rounds of Thrusters (with 35 lb KB) and an equal number of 100-yard runs. 2-200, 4-400, 6-600…16-1600. I actually got to 18 Thrusters but I only completed 400 of the 1800 before time was called. 5 miles in all.

    The Va Beach guys were great and had coffeeteria in the parking lot after. BOOM! Almost made the Iron Pax pain worth it.

    Always fun to post DR.

    Have a great day gents.

    No More Gumbo For You!

  • Perestroika in the PNW

    17 of Bellevue’s tallest redwoods and one downranger came out to Peres ika to see what Gomer Pyle was bringing. According to the two FNGs that Pure Lead EHd during the workout, this is what went down more or less:

    Gitty up start: 8 Burpees. Welcome. Bear Crawl down the hill to the CoP. Mission. Disclaimer.

    All IC: 10 Sumo Squats, 10 Don Quixote, 10 Helicopters, 10 Turn n Bounce
    Arms: 20 Arm Circles, 20 Reverso, Keep em up: Hands up, Hands down, 10 Overhead Claps, 10 Seal Claps. 20 Mercans, 10 Ranger Mercans, 5 wide arm Mercans fingers out, 5 regular Mercans with fingers pointing at each other, 10 Shoulder Taps, 10 Shazam. Short Mosey to rest.

    Abs: 20 WW2, 10 LBCs, 10 Left Leg Straight LBCs, 10 Right Leg Straight, 10 both Legs Straight, 10 Regular, 10 Legs up LBC. 10 APD, 10 Flutter Kicks,10 Hello Dolly,10 Rosalita, 10 Heels to Heaven, 10 Box cutters, 10 Tusacaloosa Trailer Park Twisters.

    Legs 10 Monkey Humpers, 10 Gorilla Humpers. 28 min in – time to Mosey

    Mosey to the playground, get in groups of four grouped in two pairs. Dora the accountability explorer. This is a Dora with a twist: we take the lowest number of the pair each round. Timer team runs through the train and down the slide: 100 Mercans, 200 WW2, 300 Squats. Keep doing squats for the six. Where did all the time go?

    COT Purpose. YHC took us out. Prayers to share the energy that we gained today.

    Coffeeteria at Woods Coffee.

    NMS – Personally YHC loves downrange posting and Qs when it works out. We all learn so much from each other – solid feedback and ideas from the PAX. Great meeting everyone there, joining 2nd F at Woods Coffee, and joining Shield Lock as a guest. Already looking forward to the next time out in the PNW!

    Get some!

  • Down range at Sharknado

    Missed out on the RVA Labor Day Convergence sadly, but posted down range with 7 F3 Grandstrand HIMs at AO – Sharknado. Houdini lead the group in a good mix of running and exercises to get in about 2 miles and plenty of merkins, squats, big boy sit ups and a few others. Coffee after…appreciate the southern hospitality fellas. Until next time!

  • Block work on the beach

    Traveling with the family for Labor Day and decided to post down range. Working out in the sand is no joke! Attended Sandblox in Surfside Beach, SC for an hour of block work on the beach! Appreciate the hospitality from the F3 Grandstrand PAX members. 

  • Potomac Rising

    YHC tested the temperature in Potomac MD for a little Potomac Rising. He was greeted cordially by 4 members of the DC brigade. According to the teacher that showed up way too early for school, here is what went down.

    Mosey warm up and pick up coupons. Standard warm up including one of my new faves Willie Mays Hayes. Farmer carry to back playground.

    The Thang: All together and on your own. Q calls out exercise do first set all together and various runs to other side of playground including Sprints, My captains, and high knees, then 2nd set to end OYO.

    Exercises included: Blockees, Clean and press, overhead press, curls, skullcrushers, squats, swings, one arm lat pulls, etc.

    Q took us out in prayer.

  • Stairway to heaven

    Had the change to workout with 5 of DC Metro’s finest this morning. Met on a football field so was expecting fun with that, only to find out they are in training mode for the 9/11 stairclimb. After a brief warm up we moseyed over to some parking deck stairs. Performed 1 burpee at bottom and escalating merkins starting from 1 at the top. 4 flights of stairs were used. The pax had ruck sacks strapped on so I felt need to stay at the front being I had no ruck. 20 rounds were completed.

  • Not a Creek Workout

    AO:  Galaxy

    When: 2025-08-21

    QIC: Sparky

    PAX (012): Abacus (Mark Green), Blue, Jaywalk (Charlie Mason), Jillian, New Coke, Pharaoh, Skyline, Sparky, Tweaker, Wideright, Wolverine (Bill Smith), BoBarry – down range from VA

    PREAMBLE:

    disclaimer

    WARM-O-RAMA:

    warm up

    THE THANG:

    4 corners Yo-Yo Thunderstruck Morning call Merry for time

    COT:

    announcements Prayers

    NMM

    Great to post downrange and experience some southern hospitality! Very welcoming group of dudes who knew Offshore from his travels. Apparently I was lucky because they ran back and forth through a dirty creek the day before.

  • Get all wet and sandy

    9 were looking for a little workout on the beach and we found it for them. According to the early morning shell hunters, this is what went down more or less:

    Gitty up start: 5 Burpees. Welcome. Mission. Disclaimer. Mosey to Beach COP.

    All IC: 10 Sumo Squats, 10 Don Quixote, 10 Helicopters
    Arms: 20 Arm Circles, 20 Reverso, Keep em up: Hands up and Hands down, 10 Overhead Claps, 10 Seal Claps. 10 Mercans, 10 HRMs, 10 Shoulder Taps, 10 Shazam. 10 WW2

    Making sugar cookies. Get in the water – dry spot penalty:  10HRM in the surf, 10 LBC.  Back to the sand: 10 Sand Angels, 10 Australian sand Angels,

    Abs: 10 WW2, 10 LBCs, 10 Left Leg Straight LBCs, 10 Right Leg Straight, 10 both Leg Straight, 10 Regular, 10 Legs up LBC. 10 TTPP. 10 Hello Dolly, 10 Flutter Kicks, 10 Rosalita

    10 Squats, 10 beat your boots. 10 side lunge squats. 30 min in.

    Triple check: Timer touches something green (dune grass) and then something wet (meaning the ocean, boys). ABS and Mercans
    Dora the explorer – timer runs to the ocean : 100 Mercans, 200 WW2, 300 Squats.
    Ring of fire, everyone leads 10 arms or abs IC
    YHC took us out. Prayers for school start, aging parents, global conflict resolution.
    M provided for cafeteria.
    NMS – YHC loves beach workouts and have always wanted to do something with my nephews so we put it together and made it happen. Occupational hazard in calling cadence in the surf.  Winklevoss from My Vernon was in the OBX so we made it a party – learned we have some university connections.  All agreed there is no shame in taking a mid day nap to recover.
    Get some!