Tag: DownRange

YHC is on vacation this week in Sandbridge beach, just south of Virginia Beach. The M and I are staying with her parents at their condo just north of False Cape State Park. YHC and The M set off to run from the Condo down into the park. Various distances were run between us, but YHC logged in his 45 minutes and just over 5 miles. Weather was nice, lots of people enjoy the scenic route. Have a great week men, YHC looks forward to seeing y’all at Hoedown on Monday.

www.youtube.com/watch?v=2s4slliAtQU

Nine from Arlington welcomed a traveling Splinter for a perfect morning beatdown at Yorktown High School. The turf was damp but perfect, eclipsing the quality of fields at NoToll.

The Thang

Four corners for COP, lots of variations of merkins including superman and swimmer merkins, which I enjoyed and will likely reuse in the future.

Multiple variations of catch me if you can.

Fun with Bocce balls. Toss a ball with a partner and treat it as an exercise race. You have to do exercises until your partner returns.

Fun time was had by all.

13 came out of the mist for today’s version of The Patriot.  With YHC moseying Down Range to his ancestral homeland of Northern Virginia, The Gloom shined a bit brighter today with temps sunny and 70.

Lucius had the Q and appeared at 5:15 with a mix of traffic cones and a soccer ball – an added motivator.   

COP

SSHs x20 (so far, so familiar)
Little baby arm circles 10 forward…5 bigger…Reverso…5 and 5
Cherry pickers x9
Standing Stair Climbers (just forget YHC mentioned these)

Drop Sprint

Run around track…at two points on the track, last man to the orange cone drops out and does 10 burpees.  Continue until all PAX have dropped.  The PAX really have only two options: win the whole thing, or do 10 burpees.

Crabs, Gorillas, and Bears F3 Soccer

3 teams with 3 goals in a triangle.  Each team tries to score at one goal while defending the other two goals.  Movement only by the assigned method per team.  Each team has one of the three methods at a time.  Swap methods among teams at end of each round.  3 rounds.  Each team tries each method.

Sevens

Round 1: Carolina dry docks and squats.  Run 50 yards in between end line and midfield.
Round 2: Dips and 4x4s.  Run 50 yards in between sideline and other sideline.

Mary

LBCs
Flutter kicks

Number-a-ma, name-a-ram-a, Lucius took us out.

NMS:

YHC met a very cool group of guys today. Lucius brought a good mix of pain and fun…YHC notes that Shake Shack burgers for dinner + beat down + locked bathrooms = No joy.

Welcome FNG Wee-aw (think the sound of a firetruck siren) who is a medical transportation something-or-other. For those who track these things, F3 The Capital named him on Day 1.

 PAX managed to show up for the Ruck edition of Stinkhill. Spit and YHC got some early morning mileage in before hand.

Warmarama: Side Straddle Hop, Imperial Walkers, Through the Tunnels, Michael Phelps, Arm Circles

The Thang: PAX moseyed with their ruck sacks to the field next to the Brown’s Mound. There the PAX partnered up and used heavy sand bags for the following. Partner A did Thrusters with sandbags and rucksacks while Partner B moseyed as fast as possible around the side walk loop. Next the PAX switched to Squats with the rucks and sandbags again the other partner moseyed fast around for a lap. Pax rinsed and repeated for what felt like and eternity. After that the PAX switch gears and did 4 rounds of the following with rucksacks: 10 over head presses with Rucks and then carry ruck in some other fashion to the pine trees. There the PAX performed 10 mekrins with ruck on and then moseyed back across the field carrying the rucks in another way. After each round the PAX did some form of MARY: American Hammers, Flutter Kicks, Leg Raises, LBC’s. After 4 rounds the PAX went a short distance to the playground. With Rucks on the PAX used benches to perform 11’s with rucks on.

PAX then moseyed back to the flags for some COT, Namearama, Countarama..

4 Beach Warriors and 1 Down-ranger arrived at a soaked Mount Trashmore to get their Sunday started off right. The F3 Hampton Roads App said it was 75 and Sunny but YHC’s RVA app said it was 70 and Sunny. YHC trust the RVA app. Some Shovel Flags were planted and the PAX got to work.

This is how it went down

COP (ALL IC) – SSH, Cherry Pickers, Hillbillies, DQ, LBC’s, Heels to Haven, Merkins

THANG

Mosey around the AO and up the stairs to top of the hill

Triple Check –  Two are doing Wilson’s Boxing Dying Cockroach while the third guy is running down the hill to the bathroom then back up. Switch, Rinse, and Repeat for three times each

11’s – Start with 10 WWII-Situps, run across the top of the hill and up to the pole then complete 1 Merkins. Rinse and Repeat till 1 WWWII and 10 Merkins (The PAX stayed together and planked for the six when necessary)

Mosey down the hill to the pull up bars

Ring of Fire – The PAX switched off completing 5 Burp-Ups while the rest of the PAX inclined planked and completed Heels to Haven

Mosey back up the hill then down the stairs. AYG back to the SF for Numberama, Namerama, COT, and Announcements. Dreamliner took us out

MOLESKIN

It’s always great to come to Hampton Roads and post at SlothHill this one was even better since YHC got to Q. YHC always enjoyed some good mumble chatter catching up with this PAX.

The WBDC’s was a hit! Wilson you would be proud that your exercise has made itself out of RVA. One correction we realize even the acronym is a mouth full so Hampton Roads will just be calling the BDC’s

During the 11’s we where using a very “slight” hill at the top of Mount Trashmore. YHC realized about halfway through that hill became not so “slight”.

T-Claps go out to Snowman who gave it all he had at the end pushing Dreamliner to race him to the SF.

CIRCLE OF TRUST (COT)

From the reading plan YHC leads with his 9th grader boys small group titled “Joy To The World”

“Hope, joy, and peace are all words we see everywhere during the Christmas season. But when was the last time you stopped to think about why those words show up so much? What do they actually mean for us? As this verse in Romans reminds us, hope, joy, and peace are all things we can have when we trust in God. Why? Because God is actually the source of all those things! Where in your life do you feel like you need more hope, joy, or peace?”

Romans 15:13 – “May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit.”

ANNOUNCEMENTS

Prayers to Deflator’s sister who was in a major crash. No currently status on her. Prayers for her and the others in the accident.

SPIT ON THAT!!

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 Hammers, 100 Copperhead Squats. Partner runs loop around the camp

Bear the Plank – first partner planks while second one bear crawls across the dock, runs to the top and completes 1 Burpee then runs back. Switch, Rinse, and Repeat three times

Mosey back to the SF

Merkin Ring of Fire – 10 each

Numberama, Namerama, Chowdoh took us out

MOLESKIN

The four of us were down range for our church’s annual youth fall retreat. We did our best to EH some other leaders and youth but no one took the bait. This marks the third year for this annual workout.

The camp provides a much needed change of scenery and we seems to find new “challenges” every time we come.

The gloomy morning dropped a nice frost on the dock. This made the bear crawling nice a slippery and added to our laughter.

SPIT ON THAT!!

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 note: Chris Taylor III (CT3) was 5 for 9 in games 1 and 2. #Tclaps.
Now, for the title of the blackblast. New (or recently new) faces dominated the PAX numbers at #SlothHill. Great job everyone and keep giving it away.

The Thang:

Warmarama: Side straddle hops (SSHs), through the tunnels, imperial walkers, and squats.

Mosey across the street, up the steps, and down the ridge until directly up the hill from the pull-up bars.

PAX partner up. PAX #1 runs to bottom of hill, 10 chin-ups, and runs back up the hill. PAX #2 completes 20 merkins, 20 squats, and chillcut (aka elbow plank) until PAX #1 returns. Flapjack and repeat for 3 rounds.

Hand the Q to SubMac who audibles away from more hill running and takes the PAX to the picnic shelter for 11s of derkins and dips.

Decision was made to use the remaining time of the workout to introduce Ultimate Frisbee (F3 Hampton Roads style) to the PAX. Mosey to field. SubMac leads Mary (aka abs) while YHC retrieves Frisbee and cones.

17 minutes of Ultimate Fris-CDD (aka Carolina Dry Docks). Decreasing number of reps on each turnover. Reps begin with 5 and reset after every point.

Final score was 4 to 1 in favor of F3 names starting with A–F. Of note, this will be same score as the Dodgers over the Brewers (4 games to 1). Prediction has been made! Tune in to see it come true.

Mosey back to the shovel flags.

Circle of Trust (COT):

YHC shared Funny Car’s message from COT at #Ironclad the day prior. We are with you Funny Car.
Prayer requests.
Ball of Man.

Announcements:

Oct. 26-28: F3 Hampton Roads will be traveling to Cape Fear, NC to assist in Hurricane Florence clean-up/rebuild. Volunteers needed. Supplies requested.

Funny Car’s surgery is today at Bon Secours Maryview Medical Center (3636 High St, Portsmouth, VA 23707).

F3 Important Links:
Q Schedule: Just sign up. We can help you prepare.
QuadP (Monthly Challenge). Biggest Loser. https://docs.google.com/spreadsheets/d/1-R0I0BO-L6Xrl4m1i8kqlbzloGbPdvRmkLwbwyASunU/edit?usp=sharing
F3 App (Google play or Apple App Store): This is the one-stop shop for all things F3 Hampton Roads. Download it. Get connected. (Note: Separate account from f3rva.org but the username and password can be the same
Twitter: @F3HamptonRoads
Facebook: F3HamptonRoads

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 and repeat till 10:40

Mosey down the path to the third shelter

Triple Check – Abyss Merkins, Dips, Run to pull up bar x5 Pull up and run back

Indian Run around Mt Trashmore to the option side to another shelter

Picnic Fun – x10 Dip IC and x10 Derkins IC

Indian Run/AYG/Mosey back to the SF’s

Thunderstuck – While listening to Thunderstuck by A/C complete one Merkins everything time the word “Thunder” is said. LBC’s during the long bridge.

MOLESKIN

With YHC’s M needing to work one weekend a month in VA Beach while our youngest it still breastfeeding, this give YHC the opportunity to post with the Hampton Road PAX. This was YHC’s first trip to a Mt Trashmore and it definitely lives up to its name. We did not really use the hill today so maybe next time.

It was great to catch with Free Fall since the Colonial and to see SubMac again. Also great to finally meet Scully and the rest of the PAX I had heard about in the Facebook page.

SPIT ON THAT!!

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 as a pair:

Decline Merkins x 50

Dips x 100

Incline Merkins x 150

Partners rotate and partner not doing exercise runs 100 yards or so to big tree and back.

 

Mosey to cart path and perform:

40’s (Lindsey’s):

10 Carolina Dry Docks/30 LBC’s

High Knees for a few yards

15 Carolina Dry Docks/25 LBC’s

Butt Kickers for a few yards

20 Carolina Dry Docks/20 LBC’s

Lunges for a few yards

25 Carolina Dry Docks/15 LBC’s

Russian Soldier for a few yards

30 Carolina Dry Docks/10 LBC’s

Imperial Walkers for a few yards

41 LBC’s for YHC’s Birthday

 

mosey a little ways for:

Partner Leg Tosses

3 sets x 20 reps each partner

 

Plank-a-rama

 

11’s:

Jumps Squats and WWII Sit-ups

bear crawl about 10 yards in between each exercise

 

circle up for:

Burpee Shuffle:

Taking turns around the circle, each PAX member calls out 1, 2 or 3.  All PAX perform that many Burpees.  No repeats.  Shuffle feet while not doing Burpees.

 

Mosey back towards the Shovel Flags and stop short for 30 seconds of holding 6 inches.

 

Time Up!

 

COT, Numberama, Namearama, Announcements and Prayer

 

NMM:

What a great morning for a beat down!  YHC didn’t know what to expect or how many PAX to expect, but was very pleased when 18 total showed up for the two workouts.  The breeze was blowing hard off the water which offset the humidity some.  YHC drove over to the AO yesterday to check out the terrain, but it looks like any other golf course so YHC was still left with no idea on what was going to transpire this morning.  This was definitely going to be a “fly by the seat of your pants” workout!  Paper Jam arrived first and YHC thought he was a local PAX member, but came to find out he was visiting just like YHC.  Then some PAX member starting rolling in and a few had already Rucked 3 or so miles.  Great job, guys!  Some pleasantries were exchanged as the rest of the PAX rolled in.  Some advice was given to YHC by Reef Donkey and others and then it was time to mosey.  After a combined Warm-a-rama with the Kettle Bell PAX with Reef Donkey and YHC leading, 10 total PAX followed YHC to begin the Hole In None workout.

YHC partnered up with Denver for the DORA.  Great job, Denver!  Next, YHC led the PAX on what he thought was the cart path for the 40’s.  Not sure what we were on, but it worked out.  We eventually found a concrete cart path and continued on that around a lake.  11’s had to be cut a little short for time.  The bear crawls and the Burpee Shuffle were tough, but the PAX pulled through and killed it.  After moseying and meeting back up with the other group, 45 minutes was up!  Really fast 45 minutes!

YHC would like to thank the F3 Carterico PAX for letting YHC Guest Q on his birthday!  Also, special thanks to Reef Donkey for his help and taking care of posting this back blast on Carterico’s website.  I truly enjoyed this morning and YHC’s hopes ya’ll have a great rest of the week!  YHC will be back!

See ya in the gloom!

Kubota