Tag: DownRange

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 beside us instead of the obedience to the task in front of us. No one else runs your race. No one else is husband to your wife or father to your children. Look to your creator and father for your approval. So shake off the comparison trap and run your race. This is the beauty of F3. Everyone one of us is in different stages of our lives, at different fitness levels, and at different maturity levels but still the gloom welcomes all of us the same. Embrace the suck, show up, get better, and link arms with the HIM’s around you.

Hebrews 12:1–2 (ESV)

12 Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, 2 looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.

Mary: Plank 10 count circle, 20 IC Scissor kicks, 20 IC Freddy Mercurys, 15 IC Dyeing Cockroaches

 COT: Prayers for Brady’s lost dog, Cover Charge moving into a new house Monday 

Announcement: BROLYMPICS October 27th 

Strong work Everyone. Was a honor and privilege to Q the workout today. So grateful for F3 and the men that make it what it is. 

Snickers OUT

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 – Swings
• Set 4 – ManMakers (aka KB Burpees)

Numerama, Namerama, Announcements, YHC took us out

MOLESKIN

Since YHC decided last week he would be participating in this Iron Pax challenge, somehow this weeks challenge had to get done. YHC was able to talk his double respect father-in-law into posting. He took it lite manly join to make sure YHC had a witness to the reps completed.

The PAX had the added challenge on running in the sand which everything can agree sucks (atleast it was only 50 yds at a time)

SPIT ON THAT!!

There are twenty difficult things which are hard for human beings:

1. It is hard to practice charity when one is poor.
2. It is hard to study the Way when occupying a position of great authority.
3. It is hard to surrender life at the approach of inevitable death.
4. It is hard to get an opportunity of reading the sutras.
5. It is hard to be born directly into Buddhist surroundings.
6. It is hard to bear lust and desire without yielding to them.
7. It is hard to see something attractive without desiring it.
8. It is hard to bear insult without making an angry reply.
9. It is hard to have power and not pay regard to it.
10. It is hard to come in contact with things and yet remain unaffected by them.
11. It is hard to study widely and investigate everything thoroughly.
12. It is hard to overcome selfishness and sloth.
13. It is hard to avoid making light without having studied the Way enough.
14. It is hard to keep the mind evenly balanced.
15. It is hard to refrain from defining things as being something or not being something.
16. It is hard to come into contact with clear perception of the Way.
17. It is hard to perceive one’s own nature and through such perception to study the Way.
18. It is hard to help others towards Enlightenment according to their various needs.
19. It is hard to see the end of the Way without being moved.
20. It is hard to discard successfully the shackles that bind us to the wheel of life and death as opportunities present themselves.

THE THANG

WARM-UP – Wind mills, bend-and-reach, legs spread bend-and-reach, one lap around park

Three kettle bell exercises (1×20) per evolution, while meditating on one of the Twenty Difficulties:

Evolution 1

Halos

Lunge

Goblet Squat

Evolution 2

Press and Push

One-arm extensions

Beep, Beep – I’m a Jeep

Evolution 3

Squat and curl

Plank

Upright row

In between evolutions, 5-minute run, then bear crawl or crab walk 15 yds

COT

Prayers for continued strengthening of the Pax
Prayers for Fire, Police, EMS, Military
Welcome visiting Pax F3 Spit from Richmond
Congrats to Snickers and other GO RUCK finishers – Strong Work!

MOLESKIN

As a preacher’s kid growing up in the church, there was an implied expectation to make everyone *happy. Hence, I quickly got into the business of *trying to make people happy. I have seen this unrealistic dynamic work out in friendships, my marriage, and most especially with my kids. And the results have often been mixed if not disastrous.

Alas, I have become weary.

Trying to make people happy is that way. It also makes you anxious, fearful, apprehensive, uncertain and a dozen other unappetizing states of being.

So recently I’ve stopped.

“So you’re giving up?” said a friend.

“No, I think I’m just letting go,” said I.

Life is difficult (see above), and the only real thing we can do is sit with each other at our respective times of distress and suffering. Sit and sit quietly. You’d think the “doing” would be the hardest thing in trying to relieve someone’s suffering, but it’s actually the “not-doing.”

Hoff, out

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 climbed a tennis court fence to middle support bar, x 10 squats. PAX 2 performed mountain climbers, PAX 3 Plank Jacks. Reps, 5.

Mosey over to swings…..partner up. PAX 1, x 25 sit-ups, PAX 2 swing crunches (Merkin position with ankles on the swings, and abd crunches) Repeat x 1.

Time to mosey and the PAX was following the Q to the beach. Now this is what YHC was waiting for and PAX was lucky, low tide! 7’s was called. Near dunes, 6 merkins run down to the tide line and 1 squat. Run backward to the dunes. 5 merkins, run down, 2 squats, backwards up…. till switch 1 and 6.

Jump train….yup still on the beach. PAX member runs 10 yds and down in plank. Next member runs, jumps over PAX member and planks. All 8 PAX members performed than repeat.

1 minute to spare…..flutter kicks in the sand and Mosey down Main Street back to the flag.

Number-ama, Name-r-ama, Announcements: GOP has a PAX member in Charlotte asking in the COT, if a F3 brother is willing to state a demon they fight with or have fought with….GOP has some brothers in local nano region going through issues with suicides. Barbie is 8 weeks out  to becoming a dad.

Prayer requests and Beaker took us out!

NMS-0515 is even earlier than 0530 but SO WORTH IT!! Beaker, way to take lead with no show Q. Beaker did receive a text at 0531, Q overslept. Pinto was LIFO and dag’on, he foundus. Bones way to push this morning! Totally awesome to F3 brothers come together, downrange, and local, to continue sharpening iron!  YHC did ask the Q, “What’s is the coldest the PAX have gotten in the ocean”  F3RVA brothers, be glad we live in the RVA……for many reasons!!!

Even on vacation, only those who post understand!!

Loud and Proud from SC,
Flatline

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.

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 nothing that you sink into.  At low tide, the beach is rock hard and 50 – 100 m wide. Consistent in contrast to our typical OBX haunt.

It worked.  YHC had to focus on foot placement to keep the wear and tear down, but after working up to it over a few days YHC was able to get 5 miles straight in.  No calf issues.  With shoes on the next day, no issues.  Gitty up!

Tippecanoe crushed it.  Looking forward to XC season and what he does.

GP,  out

Two beach bums gathered for another humid run.

THANG

5 mi out and back.

NMS

I know its just a Run Q, but I called the route today.  Good run in the shade; one “hill”.  We scared up a deer.  YHC cranking out the miles for start of XC.  GP is reworking his gait after the foot injury, but he looks ready for

Tippecanoe

Two beach bums gathered for a humid run in the cool morn. ( for Low Country )

THANG

5 mi loop.

NMS

We kept an 830 pace until it opened up on us at mile 3.5. Pouring cool rain, but nothing approaching a Hurricane. YHC offered a makeshift shelter alternative, but Tippecanoe said “it’s a little rain. We’ll just get wet”.

That’s my boy.

Ghost 3, out .

YHC woke up at 0520 to some extremely loud noise outside of window.  YHC knew he was going back to sleep so YHC woke TYA for a run.  We covered a little over 4 miles and experienced some of the craziest weather.

NMS : YHC still does not know what the loud sound was, but it made sure YHC was up for the last run of the week.  With the long work week complete, YHC and TYA knew we would not much time for another workout, with plans for criss-crossing Guatemala to explore ancient Mayan ruins, zip-lining, and travel home.  As we left our home base, the PAX took a left at the main road and continued uphill for a little more than 2 miles.  As we progressed up in elevation, we experienced running through the middle of many clouds, causing increased difficult visibility conditions.  Additionally, the temps dropped dramatically to the point where YHC wished he had gloves and long sleeves.  Upon seeing two crazy men, some of the villagers asked the PAX jokingly if we were hot, as the villagers were bundled up in winter coats and caps.  Guatemalan mumblechatter from the natives.  Not to be outdone in the mumblechatter, TYA responded in kind.  TYA responded in Spanish, so YHC assumes he was being a smart ass.

Circle K

TYA, YHC and FNG (JoAnne) shook off a little cemento (that is not a misspelling) dust for a Wednesday evening hill run.  2.5 miles in one direction with multiple path and street changes.  Return same route with slight modifications due to some directional difficulties attributed to TYA.

Total Elevation Gain – Approximately 100 feet.

NMS – Upon arriving back at home base after a day TYA acting like he knows what he is doing when it comes to masonry and YHC acting like he knows what he is doing when it comes to speaking Spanish, YHC and TYA were sitting on the front steps covered in dirt, dust and mud.  YHC knows that TYA loves his Wed. Hill run, so YHC delcares we are going for a run.  YHC informs TYA that we are going to take the path across the street from the house and take a left up a mountain and see where we end up.  What could go wrong with a plan like that?  It turns out that we ran uphill for 2.5 miles.  Along the way, we traversed through a patch of pine trees that were completely engulfed in clouds.  Very eerie.  As the run progressed, the PAX got plenty of looks from the villagers, as YHC is sure they have not seen many white men or women run through their streets before.  The kids directed many snickers our way.  What is great about running in high elevation, is after you have climbed the elevation and head back down the mountain, your lungs clear themselves and your breathing is extremely clear and efficient.  YHC thought he was going to have to tackle TYA, as the man was a beast this afternoon pushing the limits on the inclines.  YHC threatened sever injury if TYA did not give YHC enough time to catch his breath and get rid of his light headedness after an especially difficult climb.  TYA obliged by giving YHC exactly 3 seconds.  A#$&^%.  All in all, it was a great run and no better way to end of day of hard work than with a buddy and some fun.

Circle K