Tag: DownRange

  • F3PNG “Ground Zero”


    F3RVA Brothers, Greetings from Papua New Guinea! YHC is writing to report on F3PNG which is making slow progress. Upon my arrival, a short invitation & F3 description was provided to all the missionaries here on Kudjip Station, declaring the new AO “Ground Zero” would be meeting at the Haus Bung Field every Tuesday, Thursday, and Saturday mornings, from 6-6:45am. This would provide YHC a total of 18 workouts during our stay to establish F3PNG. However, while “F3PNG” has a nice ring to it, YHC has been sorely missing the 2nd F. Despite a steady welcoming headlock on the various missionary and national men here, up until this morning’s workout, YHC has Q’d solo workouts. 

    A few conclusions have resulted: 1) Workouts seem to take FOREVER and are fairly boring without the 2nd F mumble chatter and camaraderie, 2) the solo-Q beatdown is absolutely exhausting …DTH vs DTH is a serious battle ground! – sufficient to produce the lactic acid shakes without tempting merlot spillage, 3) the Altitude at 5,254ft may also have something to do with feeling absolutely winded, and 4) apparently the moonlit gloom of 6am is too early for missionary men. So on Tuesday and Thursday, 3rd F alone carried 1st F to glory. 

    This morning, YHC arrived just shy of 0600 to find the Field once again empty. COP#1 ensued, followed by a Lindsey of Burpees and Lt Dans on either end of Love Hill. Around 0615 upon a labored return to the top of Love Hill, YHC noticed a young PNG man casually stretching and observing YHC’s progress. In passing, YHC asked him if he was here to workout, which he affirmed, and YHC’s little heart skipped a beat for joy, then welcomed the young man to join in. Over the course of the remaining 30minutes, YHC delivered a challenging but considerate survey of typical F3 exercises while providing an F3 history. The man’s name is Scott, age 20, and works at the local Health Center. His F3 nickname is appropriately “FirstMon”, and we closed with a solid COT. Perhaps next week we’ll see an influx of local guys and F3PNG can get some momentum going. 

    The work here is very challenging, but also very rewarding. Your prayers are welcome! Please read about it on my latest Blog post: http://hendersonsinmissions.blogspot.com/2020/03/back-to-reality.html?m=1

    I appreciate you guys more now than ever – the entity of F3RVA is something truly awesome and I’ll look forward to my return if only for that reason alone. Best, DTH

  • Down Range, Missionary Style

    Guatemala Medical Mission Trip 2019 – After a long clinic day in a remote jungle village, then a harrowing 4×4 trek across flooding rivers (had to tow the van stuck mid-river on one of them), we finally arrived back at the hotel and Seadoo joined YHC to cool off in the pool before dinner. No sooner had we arrived but the heavens opened and we swam a few laps while thick cold rain pelted us from above and drowned out the mumble chatter. YHC suggested a little Dora action might be fun, and Seadoo readily agreed. No sooner had we started but one of our translators, a young Guatemalan man named Danny Harrera, came out to the pool and watched us with that “whatever you’re doing looks awesome” look – so we naturally invited him to join us – and he jumped right in! So here’s how a few regular guys, thrown together with God’s perfect timing, chose to plant the F3 Flag on virgin Guatemalan soil…

    The THANG:

    COP #1 — Dora 1-2-3

    • Alternate swimming the length of the pool & back, while the following exercises completed:
    • x100 Merkins
    • x200 Squats
    • x300 LBC’s

    COP #2 — Triple Check

    • Dips, Flutters, and “Wet” Seal Crawl around inside circumference of kiddie pool – 30 yards of walking yourself by hand (legs dragging behind) in 1’ of water

    COP #3:

    • Hold Al Gore while providing F3 Welcome & Disclaimer (…better late than never)
    • Plank for Tempo Merkins
    • x10 Carolina Dry Docks IC
    • Holding plank, reviewed F3 Core Principles and then completed more Tempo Merkins, invoking a Swirly-style HOLD IT at the bottom each time! 🙂
    • APD’s x10 IC
    • Imp Walkers x10 IC
    • Crab Cakes x10 IC
    • Dancing Bears x10 IC

    COP #4 — Poolside Elevens:

    • First side – lift body up out of water pressing hands down on edge of pool…like vertical merkins
    • Second side – legs up on edge of pool performing sit ups for chest to touch thighs
    • Swim between sides of pool

    COT:

    • Counterama #3
    • Namerama (FNG Pacifico, 37yo)
    • YHC took us out in Prayer

    NMS: 

    • Life can be exhausting, and you might think that you deserve a little relaxation at the end of a hard day of work… but sometimes giving your body a good whipping is the best way to release stress! …especially in the pelting rain, especially with F3 brothers, and especially when you’re full of the joy of the Lord serving on a missions trip. But what really made this workout special was Pacifico, who didn’t hesitate one bit to jump in and try something entirely weird and exhausting, with guys he barely knows. And the COP was powerful! It felt great to share with him the essence of F3 which is such an integral part of YHC’s life now. May God grant Pacifico the desire to ignite F3 Guatemala! 

  • Wedding Singer Sighting?

    Two PAX once again showed up to meet in the gloom before another day of our Leadership retreat with LMR.

    Word around the resort is that there was a Wedding Singer sighting. Knowing that this was his anniversary weekend we figured he had good reason not to join the PAX this morning. Congrats Wedding Singer to you and the M on your anniversary.

    A 4.1 mile run though Kingsmill is not a bad way to start the day. Lots of mumble chatter about our weekend at the retreat and the people we have met. We were both excited to hear about everyone’s BRR accomplishments and can’t wait to hear the stories. Both of us agreed we never want to see Upgrades BRR outfit in person.

    Enjoy the day gentlemen.

  • IronPax Week 1 Downrange

    Two Davillians downrange in Richmond County part of the Rappahannock river got in this week’s IronPax Challenge.

    This is how it went down

    THANG

    Killer B’s

    5 Round of the Following:

    • Broad jump 10 yds, 10 Burpees, 10 BonnieBlairs, 10 BigBoi Situps
    • Broad jump 10 yds, 10 Burpees, 10 BonnieBlairs, 10 BigBoi Situps
    • Broad jump 10 yds, 10 Burpees, 10 BonnieBlairs, 10 BigBoi Situps
    • Bearcrawl 30 yards back to the Start line

    Rinse and Repeat

    YHC also added in a 8 mile run before hand

    MOLESKIN

    T-Claps to my father-in-law for support of this challenge this week. He didn’t try to complete the whole thing. Mainly made sure YHC was honest. Total time of 25.01 for YHC.

    SPIT ON THAT!!

  • Oyster Gumbo served up riverside

    Two PAX brushed off a day of leadership seminar training sessions and a few Kentucky Mules to post in the gloom (yes, at 0530) at Kingsmill to do what needed to be done…time to get to work.

    2.5 mile mosey around the grounds of Kingsmill. Find an open parking lot for 2 rounds of 4 corners with 10 merkins, 10 jump squats, 5 burpees and 10 WWII situps at the respective corners.

    Then find a ledge/step for 3 rounds of 20 dips and 20 box jumps/step ups.

    Mosey a little over a mile back to the lobby area.

    No need to name or number – we got it. Time to mentally prepare for 9 hours with 68 of our closest, newest friends today…the beatdown was needed.

    No More Gumbo For You!

  • Pre Evac Run

    2 runners arrived at The Village at Brunswick Forest for a little pre-evacuation run.

    YHC got the word last night that the coastal beaches Brunswick County North Carolina (where YHC is on vaca at the moment), have to be evacuated starting at noon today. YHC wanted to make sure he got at least one post at the Leland AO’s of F3 Cape Fear

    YHC arrived at 5:27 to a empty, worried he would be running parking lot repeats. Luckily Lasorda showed up shortly after

    We put in a little overtime and got in just under 6 miles Good to meet Lasorda and learn more about the Leland and how that area is growing in the F3 community.

    SPIT ON THAT!!

  • Down Range Convergence

    6 Warriors of Brunswick County arrived at the OBI pier for some down range fun on Labor Day.

    This how it went down.

    Blue Oyster took the Q and mosey us over to the beach.

    COP – SSH, Windmill (DQ), Cherry Pickers (called something else), Arm Circles (called something else)

    THANG

    Blimps – Partner up, first part starts on the exercise while second partner runs about 50 yds and back. Rinse and Repeat. All exerices were 100 reps each.

    100 Burpees, 100 Lunges, 100 Imperial Walkers, 100 Merkins, 100 Plank Jacks, 100 Squats

    Indian Run to the pier

    Catch Me If You Can – Staggered start, first pax starts running back to where we start. If caught by next PAX completed 10 Burpee, if not that PAX member does 10 Burpees

    5 MOM (PAX Choice) – 25 IC Heels to Heaven, 25 IC LBC’s, 20 sec Plank Hold (each count), 25 IC WWII Sit ups, 25 IC American Hammers

    Mosey back to the parking lot

    Numberrama, Namerama, finish with the Lord Prayer

    MOLESKIN

    Great to get in a down range workout this year. YHC made the 40 minute trip for Casewell Beach to OBI to join the PAX this morning.

    Thanks to Blue Oyster for taking the lead and crushing us today.

    T-Claps to the solo 2.0 Dizzy for posting

    Our workout was followed by a 2.0 workout (Thet titles these F3 DADS in NC). Which included over 10 2.0’s

    SPIT ON THAT!!

  • DTH + 35lb of Enthusiasm

    YHC has enjoyed a couple days with family and friends at Wintergreen, and took the opportunity to inject F3 into an otherwise very relaxing mini vaca. The AO was a hike to Pauls Creek Waterslide, and YHC channeled Sippy mojo by completing the workout whilst backpack carrying a very enthusiastic 35lb 2.0 (firstborn) named Penniella Mae, who sang songs & chanted encouraging cheers throughout the 45min workout. Our friends’ two older children were tasked with carrying the F3 deck, and calling out consecutive exercises for the duration of the rocky/steep trail hike – which were as follows:

    • Sprint 200m
    • Low Plank 60sec
    • CDD’s x10
    • Arm Circles x100
    • Lunge x10 ea leg
    • Mtn Climbers x25
    • Squats x25
    • Incline Merkins x10
    • CH Squats x10 
    • Plank Jack x25
    • Backward Lunge x10 ea leg
    • Derkin x10
    • Smurf Jack x25
    • Diamond M x10
    • Werkin x25
    • Lunge Walk 100m

    Arrived at waterfall, removed giggling 35lb coupon, completed a number of Six-ercises previously unable to complete:

    • LBC’s x25
    • WWII x25
    • Heels to Heaven x25
    • Freddie M’s x25
    • Wilson’s M to stretch the core

    YHC then joined the kids to play in the exquisitely cool mountain stream, sliding down slick rock formations into deep pools, building stone cairns, and treasure hunting for interesting pebbles. And of course YHC also enjoyed the extra credit of carrying little Miss 35lb of Enthusiasm all the way back as well. #GodIsGOOD #SYITG

  • Waaay SOJ for a pre-roller coaster beatdown

    YHC went full Clark Griswold yesterday, packing his 15 y.o. twins into the family vehicle for a five hour trek down I-85 for a day of high velocity coaster riding (and maybe ralphing) at the Carowinds amusement park.

    Park opens at 10:00, leaving plenty of time to find a nearby AO. (They have F3 down here in Charlotte, right?) F3 app reveals an AO a few miles from the hotel in the Fort Mill SC region – F3TheFort – so YHC emerges from the Comfort Inn fartsack at 04:30 this morning to post by 05:15 at The Coop.

    Southern hospitality is alive and well, as 17 PAX welcome YHC for a beatdown that went something like this:

    COP: IW, SSH, Hillbillies, Flutter Kicks, The Merkin

    The THANG:

    • Mosey to the hill by USMC JROTC building for Jacobs Ladder: 1 burpee, run up hill, 8 pullups, run back, etc. etc., flutter kicks for the six.
    • Mosey to the parking lot for suicide windsprints: 40 yards and back, 60 yards and back, 100 yards and back. Reverso., curb dips for the six.
    • Mosey to a wall for The Peoples Chair and Wall Merkins, 3 sets. Hot potato to call cadence for the last set of Wall Merkins landed on YHC, who promptly lost count and gace the PAX and extra couple of reps — doubling their pleasure, if you will.
    • Mosey to main parking lot for:

    COT: numberama, nameorama, and QIC Deacon (F3TheFort) took us out. Confidence is high that YHC has earned a fried turkey leg and funnel cake for lunch at the park later today.

    SYITG –

    Double Mint

    NMM: Great crew down here in Northern South Carolina, and a solid beatdown. Sounds like F3RVA has a rep down here for lots of hill runs. Great to meet Site Q Punch List, Q for the day Deacon, Dirty Harry, Sasquatch, Spiderman, and others. Was encouraged to post at F3TheFort The Ranch for another smokefest tomorrow morning before heading back up I-85. Looking forward to it.

  • A week at the beach

    Okay well let me begin by saying the majority of people at the beach need F3 – they need Swirly ! For the love of god cover yourself – sorry judge not less ye be judged right – I get it – but holy mother of god have some respect for yourself – put it down (whatever it is ) and bang it out baby ……. Woooo!!

    So here is the deal – first morning running the 2 miles to the pull up bars and benches and 2 miles back to the beach house I see a dude in a shirt that looks like one I have which happens to be the Red F3 lexington (Cheech) shirt… So I’m running – dude is coming towards me – (walking)!!!!! and I kinda say hey( in the way Swirly says hey) – which is hey man – F3 – dude says yea – Swirly say walking ??? Anyway nice due Jekel tells me where he’s from that he did BRR once… – that he did Palmeto couple times – all this time I;m in running in place of course and letting him know this is our 5th BRR and we are doing a 6 and a 12 man team – not that F3RVA is competitive or anything – boom!!! So dude says well Swirly you seem real involved in F3 really (in to it) – ah yea dude you could say I’m kinda involved and into it 🙂 – so he says you must know Dredd – I say who ? Naw I know OBT (cool dude) – but I bet Dredd knows Swirly 🙂 End of jogging in place fist bump (want to join me for a quick pull up – merkin – dip – beatdown)? Jekel – no.. Swirly – later man take care F3RVA will be hitting that palmeto race – maybe next year – what do you say fella’s you with me ??

    Beatdown everyday : 2 mile run to the bars and bench – 3 sets 5 overhand – 3 sets 5 chin ups . 3 sets 10 incline merkins – 3 sets 10 dips – run 2 miles back.

    Looking forward to being back in RVA with the pax !