Tag: DownRange

  • 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 !

  • Down range Indiana style

    9 strong Indiana warriors posted to find a Southerner in their PAX at a beat down in Carmel Indiana. YHC has learned a couple new exercises to add to the Lexicon but the beat down was much like a Richmond beat down. Interestingly enough this area just north of Indianapolis is known for its young up and coming hipster population but over half the PAX was respect. I look forward to getting back to my usual AO’s next week.

  • H2O Beatdown

    Mosey from River House to BBALL courts for COP.

    High steps, skip, Kareoke, and Run backwards.

    Suicides-Regular, Reverse, Burpee Suicides

    Mosey to the end of the pier for Dora 1,2,3. 100 merkins, 200 LBCs, and 300 squats. One person performs exercise at end of pier while other runs down the pier, across the beach and back to end of pier.

    Mosey back to the river house to the kayaks. AYG paddle across river, 15 seconds rest, AYG paddle to duck blind, Rest, AYG paddle back to boat ramp across river, AYG paddle back to river house.

    Mosey back to BBALL courts for 20 dips, 3 sets. 45 minutes elapsed.

    NMS : While at the river this week, YHC and 7-11 trying to keep disciplined with the beatdowns. 7-11 woke YHC up at 0515 and YHC had to postpone the beatdown until 0630 due to being up all night with the dogs. A usual occurence the first night at the river for the dogs. 7-11 said she could workout all day long, as long as the workout included some sort of water activity. Prayers answered as we went for a long SUP journey later in the morning to completely toast the arms.

    I believe the Corporate Policy is one (1) Downrnage beatdown to get Big Data credit, but 7-11 and YHC completed a mini Murph at the Deltavile Community Center, along with some touch a light pole at the post office this morning. You should have seen the looks we got while running all over Deltaville from the locals. Additionally, there is the Deltaville 5K this weekend if anybody is in the area. (BT and/or Splinter???)

    Circle K

  • High Seas

    With sizable chop, Vinny and his cousin he hasn’t seen in 30 years, safely launched their kayaks for a 45 minute tour of the Corolla seas. No wild horses were spotted and no injuries reported. A stubborn pelican ate in front of us, but never offered to share.

  • Men, grab your Longboards

    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

  • Sunny and 700

    Seven of F3 Nation’s finest converged upon The Village of Myrtle Beach for a humid Tuesday morning workout.

    The Thang

    • 1.8 Mile mosey from Dunes Village Resort to 904 65th Street
    • COP – SSH, DQs, Arm Circles, Overhead Press, Overhead Claps, Cherry Pickers, Merkins
    • Long mosey around perimeter of AO
    • Partner Up – 50 step ups, 50 dips, run around the building
    • 7s – Just like 11s with Burpees/ Plank Jacks
    • Mosey perimeter of AO again to parking lot
    • 4 Corners w Blocks – Merkins, Squats, Overhead Press, Blurpees (20 each)
    • Mary – Flutter Kicks, Dollys, Heals to Heaven, Freddie Mercurys
    • 2×50 yd Sprints AYG
    • Numberama, Nameorama, COT
    • 1.8 Mile mosey back to Dunes Village Resort

    Moleskin

    YHC wouldn’t normally post a backblast downrange, but summer tour extra credit would seemingly require it, plus big data is watching. YHC arrived early to secure the AO, but found it was already pretty secure, in fact it was fenced in and required special credentials to enter. Alas a regular arrived and YHC was able to get in with the secret fistbump. The men of Myrtle Beach greeted YHC with a nice welcome and the PAX was off. The natives didn’t seem to notice the humidity, but YHC left a trail of sweat all over the AO, felt like sunny and 700.

  • Turf Toe

    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.