Tag: DownRange

Posted down range with 14 of F3 Grandstrand PAX members for a cooler than usual for this area beatdown. Jeter was on the Q and brought a Four Corners prostitute style workout with 2 burpees, 4 squats, 8 LBCs. Double the quantity at each corner. Moved to bear crawls, merkins and WW2s on the basketball court. Numbers, names, announcements and prayers. Looking forward to posting a few more times this week down here!

Knowing the next few days will bring double portions of Christmas ham and hot cocoa, YHC opted for a double-helping of beatdown with the Carpex PAX this morning.

0500-0545 – AO: “005” – PAX: 7

WARMUP: Mosey around the park to the kiosk taking the long way

THE THANG: Group chases 1 pax around the 4 corners of the field (only one to get caught by the group was Ma Bell (Cumming)): 

Corner 1: 20 count LBCs

Corner 2: 10 jump squats

Corner 3: 20 wide grip merkins

Corner 4: 10 lunges each leg

0545-0615 – AO: “Shakin-Not-Stirred” – PAX: 23

WARMUP: #ao-wed-005

THE THANG:

Christmas Eve is the big deal in Poland. So YHC shared a set of Polish traditions starting off with watching for the first star of the evening (Star Jumps) and recognition that it’s the Angel, not Kris Kringle, who brings the gifts in Poland. 

Thang 1: 12 course meal of 12x rock exercises / 12 squats / shuttle run

We usually leave an extra spot at dinner so 12 rock burpees for that little bit extra. 

Thang 2: after dinner we open presents. So my present to the pax is 12 burpees 

Thang 3: midnight mass after dinner and gifts. Lots of time on knees so we did a set of Jack Webbs back at the flag. 

MARY: nope 

ANNOUNCEMENTS: convergence NYE

COT: Prayers for travelers; spoken and unspoken; healing; Nature Boy 

Merry Christmas Eve all! 

YHC joined his GrowRuck 59 compadre Shut-In for a downrange beatdown in the Carpex Region. The Wolverine AO welcomed an additional 8 for this morning’s festivities, and since Wolverine is a “heavy” AO, there were plenty of coupons to go around.

Thang 1 – Partner 1 performed burpees with sandbag tosses over the shoulder while Partner 2 ran out for Australian mountain climbers then back to switch. Ran this circuit for about 10 minutes.

Thang 2 – Partner 1 bear crawls across the basketball court dragging a sandbag, then crawl bearing back dragging the bag. Partner 2 performed 5 pull-ups from dead hang and then swapping out.

Thang 3 – Partner 1 walks the biiig parking lot loop, throwing their sandbag out ahead of themselves as they walk. Partner 2 performed a set of 5 block thrusters, 10 block curls, and 15 block overhead presses and then switched with their partner. It was during this time a sandbag virtually exploded as it hit the pavement.

COT and Coffeerama at Biscuitville to conclude the morning.

9 F3 Winston-Salem PAX and YHC showed up this morning to the YMCA parking lot for a good workout!

Warmup with typical IC exercises. Ziggy (F3 Winston-Salem) had the Q and ran an ascending 4 corners style workout. Reps went 5-10-15-20-25 and worked way back down until time. Corner 1 – Merkins, Squats, American Hammers; Corner 2 – Werkins, Jump Squats, Heels to Heaven; Corner 3 – Diamond Merkins, Lunges, Freddy Mercuries; Corner 4 – Carolina Dry Docks, Monkey Humpers, LBCs

Numbers, Names, Announcements, Prayers (Wildcat and treatment, traveling during holidays)

All the people working out inside the YMCA, probably thought all of us folks working out in the cold parking lot were poor and couldn’t afford a membership! A welcoming crew back in my home town! Always fun to post down range! Have a blessed day fellas!

PAX called YHC the “Original Offshore” and YHC met the “New and Improved” Wedding Singer. The “New and Improved” Offshore was not at this AO today. YHC heard they also have a HoneyDo. PAX gave Toga a hard time for not having more creativity with names. They were not surprised that he would message back to RVA, “Hey, I found a guy that’s even better for your name!”

Toga has apparently taken other F3 RVA traditions to Nashville, as the PAX did the 12 days of Christmas workout. It was a solid Q, with 2 times up 77 steps after each round. New to YHC exercises included the Worst Merkin and Single Leg Squats. YHC told Toga about new traditions he could steal, including Festivus, Die Hard, and Secret Santa.

It was great to catch up with Toga who EH’d YHC over 10 years ago with, “Hey, are you gonna do this or what?”. YHC got his ass kicked at Punisher the next morning and the rest is history.

YHC drove a vanful of students for a conference in NashVegas. After some white-knuckle driving through near white-out conditions early Sunday morning, YHC and an FNG posted to Westeros: https://f3nashville.com/2025/12/weightsteros-3

“Oil Rig”…close enough.

Three students were invited, but one made his way into the 14-degree gloom and crushed it. Welcome Cash Crop! He is super excited about F3 and eager to join the PAX regularly in RVA. He lives near VCU.

YHC and new PAX will drive back Wednesday, hopefully with one more post DR.

One man strove forth, under weight, to set a positive course for the day. Temperatures were 70 and sunny. According to the person reporting to work on time, the following might have happened:

2.5 miles under 38 pound ruck. 4 loops. 2 cups of coffee.

YHC stayed out past his normal bedtime at a Florida Panthers game…no better way to shake off the morning rust.

Number, name, and YHC took himself out.

Is it really downrange when the PAX says, “of course you have our AO’s shirt, you’re here as much as the rest of us”. Great hospitality as always from the PAX at The Galaxy in Marietta, Georgia.

YHC and Joey Chestnut posted on Thanksgiving and the day after. Tuna Q’d Thanksgiving, Sparky on Friday. Friday’s workout was in memory of Wide Right’s daughter Kate Bell.

The Galaxy PAX were the inspiration for coffeteria at Circus. YHC gave props and celebrated the 2nd F trophy with them.

Sparky served build-your-own breakfast tacos (sausage, eggs, cheese, salsa) along with coffee. Tasty!

TYA was supposedly riding his bike in a 25-degree windchill about 15 miles south.

YHC and a closely related FNG joined the pax at The Dam, in Columbus, for a gloomy game of ultimate football. A light up football was the MVP, with huge plays from FNG Cracker & YHC and of plenty of penalty burpees for all.

I’m grateful for:

1. The warm welcome from Castaway, Jar Jar, and the other pax
2. The chance to school them on the proper name for a Pickle Pointer, i.e. Alabama Prom Date
3. The opportunity to demonstrate proper form of said APDs in full view of many cars passing by.

It was great to hang out with a group of fine HIMs who already understand what real college football is. Kudos to Nancy for the tireless work educating the Richmond pax. Go Bucks!

YHC posted DR in Norman, Oklahoma. The PAX lined up in a line and did a bunch of exercises while the PAX in the back did a specified number of reps of another exercise, then traveled (Bear Crawl, Lunge, etc.) to the front. No name was given for the routine.

NMS: YHC is grateful for the warm welcome from the locals on a first visit to Oklahoma. Two of the PAX reported on a recent 12-man 200-mile relay race through the Ozarks – how stupid! Tclaps!

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