4 DaVillans climb out of their bunks to enjoy a downrange workout. This how it went down: YHC started things off. Mosey around the camp and head to the field COP (ALL IC) – SSH, DQ, Hillbillies, Merkins, LBC’s, Gas Pump, Dying Cockroach, Arm Circles THANG 11’s – 10 Merkins, Bernie Sanders up a hill, 1 WWII, run back down. Rinse and Repeat till 1 and 10. Partner Carrier across the field to some benches Crushing Dips – 10 Skull Crushers each leg then 10 Dips (ALL IC) The Carpenter takes the Q Dora – 100 Dips, 200 (2ct) American…

YHC (your humble correspondent) rose early Sunday morning in anticipation of the #SlothHill beatdown. A quick check of the Q schedule revealed this morning’s leader would be Scully. YHC found this a little strange (Scully was in Milwaukee the day prior watching his son and the Dodgers beat the Brewers in game 2); however, the assumption (never assume) was made that he must have caught a flight back after the game (the game was in the afternoon). This was not the case as was discovered while gathered around the shovel flags. YHC and SubMac proceeded with a hot potato. Side…

6 Hampton Roads Warrior and 1 RVAer came out to enjoy a Sunday Funday beatdown. Since we had a mixed PAX today, The F3 VA app says it was sunny and 72. The SF’s were planted and the PAX got to work. Here how it went down: COP (ALL IC) SSH, 5 HRM’s, DQ, 6 HRM’s, Hillbillies, 7 HRM’s, LBC’s, 8 HRM’s, Crab Cakes, 9 HRM’s (or 10 since YHC last count), Arm Circles Mosey to the field next to the pond THANG Whatchamacallits Ladder – Mosey across the field and complete 1:4 whatchamacallits then mosey back and complete 2:8. Rinse…

8 Carteret County, NC redwoods, one visiting redwood from Charlotte and one Guest Q on vacation from Richmond converged on the Morehead City Country Club for a birthday beat down that went like this: Warm-a-rama with Kettlebell Q, Reef Donkey: SSH x 25 (Reef) Helicopters x 15 (Kubota) Cotton Pickers x 20 (Reef) Imperial Walkers x 20 (Kubota) Sun Gods x 8 forward x 8 backward (Reef) Merkins x 10 (Kubota) Kettle bells go one way and Boot camp goes the other way THANG: Mosey to Picnic Table Pavilion for: Modified DORA: Partner up at and complete the following…

Warmorama: SSH ICx25, 10 Burpees, Imperial walkers IC x 20, The Thang: Hight knees, Butt Kickers to the Senior Center,Balls to the wall hold while all PAX 10 count  Crossovers right and Left, 25 OYO Squats, Duck walk, Lunges  Mosey back to the playground  5 Pull ups 10 Push ups 15 V ups 20 Bobby Hurleys  25 Squats  Lap around the Senior center  Repeat The work was intended to be OYO and repeating. The lesson was as men we will be called to rinse and repeat the things that God has called us to. The problem is we judge our success by the man…

2 Warriors of the vaca, arrived at the sandy footsteps of their beach cottage to get this weeks Iron Pax Challenge. With Bells in hand this is how it went down: THANG Warmup – DQ, Helicopters, Arm Circles Week 2 Iron Pax Challenge – Premform as many reps as possible in 8 mins. After every 25 reps run 25 yds out and back (50 yds total). Rinse & Repeat until 8 mins is up. Rest 2 mins (no more, no less) between sets. Sets were as follows (ALL W/ KB): Set 1 – Thrusters Set 2 – Curls Set 3 -…

There are twenty difficult things which are hard for human beings: It is hard to practice charity when one is poor. It is hard to study the Way when occupying a position of great authority. It is hard to surrender life at the approach of inevitable death. It is hard to get an opportunity of reading the sutras. It is hard to be born directly into Buddhist surroundings. It is hard to bear lust and desire without yielding to them. It is hard to see something attractive without desiring it. It is hard to bear insult without making an angry…

4 North Myrtle Beach Regulars and 4 visiting F3 warriors posted to Timeshare this morning. YHC hung back from the Monday evening cabana party for early bed due to early rise. YHC arrived at 0500, with an introduction to SC and NC PAX members. Beaker stated the Q would be coming in hot….So 0515, Beaker took lead. YHC was wondering how SC F3 would compare to F3 RVA-it was 70 but not quite sunny yet! 0515 COP…..x 35 SSH and that X 101 Imperial Walkers! (Not a typo). Mosey over to a local park and PAX tripled up. PAX 1…

12 men threw off the clutches of the fartsack, including 2 FNG’s, to run (a little) and allow YHC to introduce some Richmond F3 to F3Grandstrand. This is how it supposedly went down… COP — IC 15 SSH   15 Don Quixotes   15 mountain climbers    15 arm circles (10 small, 5 big, then reverso)  15 LBC’s    15 Imperial Walkers Mosey to park pavilion Aiken legs   20 box jumps                    20 squats                    20 lunges                  …

Its hot and humid.  We are at the beach.  Lets go for a run. THANG 5mi out and back. NMS After a discussion with Lab Rat on running changes after injury, we decided that barefoot running was worth a shot.  Lab Rat was adamant that nice soft, plush, grass is the answer.  I know that Kiawah has plenty of green fields, but the gestapo is hiding around every tree and the beach is free… so the beach it is. If you have never been down there, the beach at high tide is rather hard, some soft sand, but…