Tag: DownRange

  • Sunrise at Stinkhill

    A cold, breezy morning greeted 11 faithful and 1 FNG at StinkHill for the last of the concentric launch for F3 Hampton Roads.   Discussions on temperature, quantity of clothing and YHC’s clown car occupied the PAX until 0700 and the fun began.

    Mosey across the street to the playground parking lot.  Begin with a disclaimer and right into the workout.

    • 20xSSH then 5 burpees
    • 10 Don Quixotes then 4 burpees
    • 15 Hillbillies then 3 burpees
    • 15 Imperial walkers then  2 burpees

    20 LBC the YHC asked Dreamliner to complete the pattern, Dreamliner is confused and calls for Merkins –  ask DK if he sniffed it out so DK calls one burpee but fortunately for the PAX, this is where the pattern ends, 10 burpees OYO

    Mosey down the path a bit and stop for Partner Chase – Partner 1 bear crawl,  Partner 2 – 10 merkins run to catch up, 3 times through.   Mosey around the trail stop for Partner Chase round 2, new partner – P1 lunge, P2 10 WWII sit ups run to catch up.

    Mosey to bars for a shortened versino of Cindy 5 pull ups (modified) 10 Merkins, 15 Squats – repeat for 6 minutes.

    Indian Run around the rest of the the lake trail, stop for Mary – Dollies, American hammers, something else?

    Mosey to a good spot on the hill so we don’t run into any other wayward workout groups.  Go halfway up the hill Bernie Sanders Style (backward) stop for clock merkins- 5 each at 12, 3, 6, 9, 7 and 12

    Mosey to the field at the bottom of the hill for Lindsay with Imperial Squat Walkers and World War II sit ups (30/10, 25/15, 20/20…)

    Mosey to the flags for a little more Mary, including Rosalitas, Crunchy Frogs, Superman and close out with a ring of fire, 10 merkins each

    COT

    Numberama, Namearama, Johnsonville took us out

    Announcements:

    • Weekday workout started in Hampton Roads – See Dreamliner
    • CSAUP event in Richmond, 1/21/17, details to follow, possible clown car from Hampton Roads

    NMM

    Great day to get on the road early and see these men of F3 Hampton Roads, the cold weather makes it tough to escape the fartsack and get FNGs out. We got to see a wonderful sunrise over the lake but I’m not sure if any of the PAX noticed since they were trying to crack the burpee code YHC was laying out.  Welcome The Custodian, briefly Arnie, until the 2nd F and we learned of his occupation while at Liberty U.  This was the 2nd trip for YHC and Jville to StinkHill and it was great to see some familiar faces and new ones as well with 21 FNGs over the past few weeks.

    Rosie’s slight upgrade from the family truckster had the PAX from F3 Richmond riding to the AO in style and comfort.  No need to be crammed into an actual clown car when the Vanna is available for use.

    YHC wanted to do 10 minutes of Cindy but with so much to do at the AO and without proper pull up bars we cut it short to get some other things in.  A couple other minor curveballs in what YHC wanted to do but we were able to pack a few other things in to fill the gaps.

    Excellent 2nd F where we learned:

    • Why The Custodian had to get a new name (originally Arnie in the COT)
    • We need to leave room for Jesus when hugging, The Custodian knows how much space that is
    • We realized Dreamliner sprints everywhere, including back to get coffee refills
    • Mater has some ideas for a Q if he can get his hands on a telephone pole and boat, I want to be there for that one just out of curiosity
    • DON’T PANIC if you have a fire in your trash can
    • Offshore can optimize anything with programming, including the number of cuts to make on the trim of a bathroom remodel.  I want to see his next Q fully optimized for a maximum beatdown, or he could just pass it off to Swirly and say do what he says.
    • Finally, F3 Hampton Roads is in good hands for growth with the men they have EHed so far. Good luck to you in the coming weeks, hope to see you soon.

    A pleasure to take the reigns this morning men.  Well done.

    Everything is coming up Rosie.

  • From Survive To Thrive

    12 brave and fearless warriors arrived for a blustery Saturday morning.  This group of men was ready to take ownership of their effort and of Mt. Trashmore.  We were prepared for battle with just cause and able group of the willing.

    The thang:

    COP – SSH, Imperial Walker, LBC, Freddier Mercury X 20, Merkin X 10

    11s – Partner up.  Each team starts with Boo Yah Merkins and Partner Burpees.  Round one is 10 Boo Yah Merkins and 1 Partner Burpee.  Round two is 9 Boo Yah Merkins and 2 Partner Burpees.  Etc. to 1 Boo Yah Merkin and 10 Partner Burpees.

    Fantastic Four – Four rounds of four consecutive exercises punctuated by a run up to the top of Mt. Trashmore to “TYA Pole” and back down.  On each round add 10 qty to each.  Round 1 is 10 Dips, 10 Merkins, 10 Squats, 10 Leg Lifts then run to top of Mt. Trashmore and back.  Round 2 is 20 Dips, 20 Merkins, 20 Squats, 20 Leg Lifts then run again.  Round 3 is exercises X 30 then run.  Round 4 is exercises X 40 and run.

    Balls To The Wall – Three rounds of the following.  One partner gets in the Ball To The Wall position.  The other partner runs approximately 300 meters then switch positions.  Complete three rounds.

    Mosey back to flag for burpee shuffle and ring of fire.

    Numberama, namerama and Honey Do took us out.

    Moleskin:  YHC was pretty excited for this day, which lead to non-optimal sleep.  After the car was packed with a proportionate amount of coffee and shovel flags, YHC was not able a very necessary wallet.  This lead to a few brief moments of panic and then said wallet appear exactly where YHC had last placed it.  A few minutes after 5pm coffee was being poured in the Ellwoods parking lot and the clown car was loaded.

    Flipper held court for the drive down.  How in the world some one who doesn’t drink coffee can sound that much like Sam Kinison that early in the morning, YHC will never now.  Upon arrival at the AO we were greeted with the sight of shovel flags planted.  We were also greeted with gusty Atlantic winds that shivered me timbers.

    The Hampton Roads crew absolutely crushed it.  This was a full hour beat down.  If we are gonna drive down, we gotta bring our A game.  Mt. Trashmore is no joke and this place is an awesome AO.  Dreamliners super power is Balls To The Wall.  This exercise was done with such precision and closeness of his balls to the wall, there is a chance that in nine months there will be little baby walls with a Mt. Airy accent at Mt. Trashmore.

    The 2nd F was at Panera with most of the Pax able to make it.  Topics included the technical materials procurement division of NASA putting out a male calendar.  Amazingly, this hasn’t been done before.

    The clown car back to the nurturing biosphere of the mothership was a highlight for YHC.  There were many stories on the ripple effect this group of men has had directly and indirectly on the pax.  It is an incredible privilege to be a part of this community for YHC.  There’s a saying that you are the sum of the five people you spend the most time with.  That makes YHC a damn lucky fellow.

    Big thanks to Dreamliner for the consistent effort to build momentum here.  YHC is confident this will be a force in the years to come.

    Keep up the great work gents.

    Be super.

    Hardywood

  • Steady is the drip that wears the rock away…

    12 intrepid and burgeoning leaders – including 3 FNG’s – descended upon Mount Trashmore for what has now become a hallmark AO for the steadily growing Hampton Roads F3 site.

    The Thang:

    Bleeder Q:  Mosey to steps and perform Step Lunges to the top of MT. Mosey to other side of MT for COP:  SSH, LBC, DQ, Merkins, Imperial Walkers.

    Swirly Q: At the top of the hill, perform Polar Bears from one point to the “Pole” (more about that later).  Perform 20 WW2 situps, and run back.  Al Gore until all were done.  Run to bottom of hill near parking lot for a Triple-Check (2 rounds).  One partner runs up (stairs) and down hill, while other 2 perform Pole Smokers and Merkins.  Runner returns and everyone advances to next exercise.

    Saab Q:  Jacobs Ladder up/down MT.  Ascending Burpees up to 7.  Perform 5 WWII situps each time one passes the midpoint (level area) of the hill.  Hold legs 6 inches until all are done.

    TYA Q:  <start by reminding everyone the importance of his role as Q and how they must all do what he says>.  Perform 11’s from starting point to “TYA’s Pole”.  10 Merkins, 1 Flutter Kick (2 count).  Perform one more round of (10) Merkins and then mosey back to flag for a few minutes of Mary.  Mary:  Rosalitas, Hello Dollys, American Hammers, LBC’s, Superman.  TYA then took us out.

    Moleskin:

    With Bleeder’s “Jack-Bag” in hand, the Richmond PAX departed for Mount Trashmore several hours before dawn.  As one gets to know each PAX, you learn such things as their “density,” one’s preferred temperature (every 15 minutes), and the precise times one’s GI tract come to life each morning.  One also learns that banging on the doors of a convenience store that has not yet opened is acceptable and explainable behavior when one finds it is owned by Bleeder Enterprises, LLC.

    Upon arrival at MT, the PAX was quickly impressed with the size and area of the park and quickly named off a litany of potential drills.  TYA was convinced that, given his commanding leadership as a Q, no PAX would question swimming the lake if directed.  It was at this point YHC questioned that assertion and weighed his respect for a pillar of F3 RVA, with the health risks associated with swimming in a lake located at the foot of a former trash dump.

    There was some initial debate on where to park – either where F3 RVA was previously instructed to park, or elsewhere.  The Richmond PAX chose elsewhere.  It was at that time we had to regroup and mosey to the proper location where the Hampton Roads PAX had already planted their shovel flags.

    As we proceeded through the workout, TYA felt compelled to profess his knowledge of science and engineering by quizzing the PAX on the purpose of the “pole” potruding from the top of the mountain.  Knowledgeable responses were swift, however, and thus “TYA’s Methane Gas Pole” was anointed…”TYA’s Pole” for short.   During the Triple-Checks, one of the PAX remarked on Swirly’s slow, steady, and textbook-form when performing the Merkins.  Swirly’s commanding reply was “Steady is the drip that wears the rock away…”.  It was at that point the PAX were rendered speechless by Swirly’s poetic prowess.

    Also observed was the distribution of custom t-shirts off a (tiny) truck to the “Campos” contingent – which reportedly read “Campos owns Mount Trashmore” on the back. It was all Swirly could do to restrain himself. There was also brief discussion surrounding the number of times the PAX went up the hill during the course of the workout (7)…or 11 by Swirly’s math. (In fairness, one must qualify whether merely “Traversing” a hill counts, and if there is a break in the ascent (e.g.to perform WWII’s) it almost feels like two climbs.  Interesting that one of the PAX pointed out…”we only went up the hill once last week”.

    We welcomed 3 FNG’s (LN2, Sheldon, and Lance). They worked hard today and I hope they continue to post and bring in others.  TClaps to the following: Lance…for choosing to take a morning run before the workout (because 1 hour is not enough), Priorities…for having a baby last Tuesday, and still making the time to post, and Dreamliner for his ongoing enthusiasm and effort to make F3 Hampton Roads a reality.

    Announcements:  Workout at MT next Saturday.  Beginning the week after Thanksgiving, DreamLiner is starting a mid-week workout beginning at 5:30.  Please continue to EH others and grow F3 Hampton Roads.

    Saab abides

     

     

     

  • Hampton Roads Is All In!

    14 Redwoods witnessed a beautiful sunrise from atop Mt. Trashmore at the inaugural planting of the Hampton Roads shovel flag.  It begins again, and here’s how it went down:

    Mosey to shovel flag for warm-up COP: 15 SSH, 15 Imperial Walkers, 15 Don Quixote, 10 Merkins, 15 LBCs

    Mosey 1st field: 50% run, 75% run, Karaoke x2, 2x bear crawl half the field then run, 2x crab walk half the field then run, Plankarama

    Mosey to benches for 10 dips and 10 squats in cadence repeato x2, 10 derkins

    Arc loader to footbridge then run the rest, repeato x3

    Mosey back to pavilion and partner up for People’s Chair while partner runs to base of Mt Trashmore, repeato x4

    Mosey up steps to top of Mt. Trashmore, enjoy an amazing sunrise, 10 merkins, 10 flutter kicks from side of hill, 10 derkins, run down steps and complete 10 incline merkins

    Mosey back to field and partner up for LBCs while partner touches 5 trees, repeato x2

    Mosey back to shovel flag for 5 Minutes of Mary: LBC, Alabama Prom Dates, Hello Dolly, Rosalita, Superman/American Hero

    Moleskin:  Mount Trashmore may not sound glorious, but the newest F3 AO has tons of potential for future beatdowns.  The PAX took up the challenge and crushed the first workout, and YHC knows that this group is going to kill it in the Hampton Roads area.  You could see the red pill taking hold as they pushed themselves through the first of many to come.  There were several highlights, and here are a few of the better ones:

    • YHC left his shoes on the back porch, but Lab Rat packs 3 pairs and was ready to help a Q out.  Lab Rat also left one of his shirts in the Toga Mobile just to get a call back.  YHC has seen this trick before and will not fall for it.
    • Splinter and Upchuck got to meet a contingent of Campos in the parking lot prior to launch.  There were some interesting differences, and some pleasantries were exchanged.
    • Dreamliner is pumped about growing the PAX, and his energy is contagious.
    • Space Monkey loves his new moniker and can face plant during bear crawls with the best of them.
    • Best wishes to Average Joe as he gets ready for his Spartan Race and then rehabs the knee (note: not F3 related)
    • We’ll be anticipating the announcement of Priorities’ new addition.
    • Mentos sighs when Lab Rat keeps talking just like everyone in the RVA PAX.
    • Thanks to the RVA PAX for making the trip!

    It was a huge honor to lead this morning and be a part of a growing F3 Nation.  Pass it on #leap

    Hampton Roads Day 1

    Stay Classy,

    Toga

  • Windy City

    A Pax of 2 ventured forth from their hotel to the park across the street.

    COP

    20 SSH

    15 Don Quixote

    20 Imperial Walkers

    Arm Circles- 10 small, 5 large – reverso

    Line up at the 12 on the giant sundial in the park. Bear crawl around the outer circumference stopping at the 3, 6, 9, and 12 markers to do that many repetitions on the following:

    lap 1 – merkins

    lap 2 – burpees

    Mosey down to the park adjacent to navy pier for some Dora.  Partnered up, one of the pax would run the loop around the fountain while the other did the following: 100 merkins, 200 flutter kicks, 300 LBCs.

    Next on to 11s with dips on the park bench and derkins on the fountain mound.

    Mosey back to the hotel and perform a round of pole smokers.

    Finish the workout with a ring of fire, twice around!

    McRib took us out post announcements.

    NMS

    Perfect weather today for an urban nomad beatdown in the Windy City the morning after a Cubs victory!  We  attempted to get others to join us, but the prospect of working out at 530 deterred many.  Another day to go to EH more volunteers.

    it was awesome laying in the park during Dora and watch the city come alive as lights came on in a fragmented pattern across the neighboring apartment skyline.

    Go Cubs!

     

  • So Please, Love Me (Honey) Do

    Two PAXs sallied forth in Fort Lauderdale, Florida, for a Nomad-style beat down this morning. Honey Do joined YHC in the Gloom to celebrate the 54th Anniversary of the release of the Beatles “Love Me Do” to the United Kingdom pop charts.  YHC considered making the PAX repeat a single exercise ad nauseum (in line with the song), but took pity and decided variety is the spice of life for a VQ.  

    The PAX met on an otherwise nondescript, open Field of Critters (FoC) complete with requisite Grassy Knoll adjacent to our lodging.  Even before the first SSH was counted, Honey Do attempted to employ his footwear-as-bludgers to ward off the resident wildlife, including frogs, ducks, birds and, as far as Honey Do knows, several alligators. With the FoC-as-AO safe for human consumption, here’s how the thang went down…

    SSHs x 17 (the highest “Love Me Do” rose on the British charts)
    Don Quixotes x 10 (It’s October)
    Arm Circles (10 small + 5 large…hey, it’s 10/5).  Repeato reverso.
    LBCs x 16 (McCartney’s age when he wrote the song)

    The chatter picked up as YHC guided Honey Do through the Suburb-o-Office Plex that is Plantation.  PAX did their Daily Mile (30 days with at least 1 mile), dropping for 5 burpees per intersection (x7) on the outbound.  Turnaround point was YHC’s office, where Honey Do literally dropped to one knee in front of YHC’s window.  This prompted YHC to wonder,”Precisely what is the difference between uncontrolled genuflecting and a trip and fall?”  Recovering from a twisted ankle, Honey Do kept a stiff upper-lip as the PAX completed 10 squats per intersection on the return (x8).

    On the return trip, PAX detoured into the local parking garage for a trifecta of dips and box jumps (10 of each, 15 of each, 10 of each).  Thanks to DHL for providing a picnic table for our use.

    Returning to the Field of Critters, the PAX took to completing Four Corners, including 20 reps of mountain climbers (4 count), 20 LBCs (4 count), squats, and Freddy Mercuries.  Honey Do led the PAX on a bear-crawl across a deceptively long Grassy Knoll.  YHC takes his hat off to Honey Do’s continued domination of the bear crawl – get some!

    No Beat Down with YHC would be complete without a lesson in road safety, so the PAX took to the hotel parking lot to practice Road Sign Recognition.  Each “No Parking Fire Lane” was worth 1 burpee; each Stop Sign required 2 ‘Mercans.  Hard to believe we cashed in 7 burpees and 16 ‘mercans in less than 75 yards.  Safety first, I guess.

    The PAX finished with a short run back to the FoC for Number-rama and Name-o-Rama.  YHC took us out.

    To celebrate the VQ (and putting aside Honey Do’s better judgment), the PAX each popped the top on a (warm) black cherry soda.  Mmmmm…a great reminder that YHC has no love lost for black cherry soda.

    Final Note: Anyone who finds themselves in south Florida on a mid-week morning, chances are YHC will be there.  Happy to Nomad with any fellow travelers.

  • No Adrian Sighting

    A PAX of one posted at RVA’s newest AO, slightly less than 4.5 hours from #NoToll.  Quick 1.5 mile stroll to the Art Museum for a Rocky inspired beatdown.  Circle up around the Washington monument for COP.

    COP

    – Imperial Walker x20
    – Copperhead Squat x20
    – Arm Circles x15 forward and backward
    – Russian Soldiers x20

    The Thang

    11s on the steps of the Art Museum.  Merkins / WWII situps.  Run 2 steps at a time going up and 1 step at a time coming down.  Start with 10 merkins and 1 WWII then work way down to 1/10.  For the record there were 72 steps to get to the top.

    Mosey to the bronze Rocky statue for modified tabatas.  4 sets of jump knee tucks followed by 4 sets of dips on the park bench.

    Mosey back to the steps for 1 final Rocky inspired run up the steps, this time 3 steps at a time, 20 american hammers at the top, back down and 20 american hammers at the bottom.

    Stroll back to center city and the virtual shovel flag.

    Moleskin

    YHC couldn’t go a whole week without an F3 inspired workout so decided to throw one in the mix in rainy/gloomy Philadelphia.  YHC tried to EH a few tourists as they were taking selfies in front of the steps and rocky statue, no luck.  Many odd looks were received, especially during 11s.

    If you make it to Philly it’s worth a trip to the Art Museum.

    See everyone in the gloom.

    Splinter out.

  • How powerful is Corporate?

    A pax of 1 posted in VA Beach for the Shamrock half marathon. Conditions at the start were 43, pouring rain, and wind gusts up to 40 mph.

    Run 1 mile, repeato x 13.1

    NM:

    YHC was rightfully called out for missing do Dogpile yesterday. Little did YHC know what a mistake that was. When YHC went to bed last night the weather report was cloudy but no rain between 7-10, right on the race window. YHC went to beat dreaming of a PR and good race conditions.

    When YHC awoke and saw the rain pouring down he only had one thought- this is Corporate ‘s doing! From the start through mile 7 it poured while the wind gusted strongly. That was a lot of time for YHC to consider  how Swirly could dial up a storm from over a 100 miles away…

    YHC gave up on his anticipated time and living up to his name ran with his M per her request. Luckily at mile 9 YHC was released to turn it loose and run the last 4 miles in hard. The only benefit of the race was 13 miles toward the March running challenge and a good suckfest of a run like this is ideal BRR practice, Aye!

     

     

  • Cuban missile crisis averted

    1 faithful posted in Havana, Cuba with F3 Corp approval

    The Thang

    Stationary bike 45 minutes all out, nothing left in the tank.

    Series of Merkins, incline Sit-ups and leg raises

    COT

    Moleskin

    YHC posted for a workout in Havana, Cuba. Enough said.

    Bleeder out

  • Every Mile Was Magic

    1 PAX posted for a running workout in sunny Orlando, Florida.

    The THANG:

    Drink water, drink powerade, stretch, run 1 mile.  Rinse and repeat 26 times.  Consume a goo every 4 iterations or so.  Dodge 25,000 Minnie Mouse skirts along the way.  Then stumblejog 0.2 miles.

    NMM:

    It was 70 degrees and sunny, so employees of Legoland were wearing standard issue long pants and fleeces AND ski jackets.  Legoland is at the former site of Cypress Gardens.  Despite the frigid weather, the waterski show went on.

    YHC, M, and 2.0 discovered Machine Gun America, but did not have a chance to go fire a few rounds because of the trip to Legoland, so it looks like the pull for a return trip to Orlando is as strong as ever.

    There was some discussion on the day before the race about reasonable goals to set.  A guy working the pace info booth suggested shooting to beat Oprah’s best marathon time.  Mission accomplished!  The highlight of the route for YHC was an unexpected lap around the Braves’ spring training field.

    After the race, YHC went for a massage (Disney hadn’t separated him from enough of his money?).  In a crowded room of tables, he was directed towards a rather attractive young woman, then suddenly awakened from his marathon brain, “Sir, you’re over here,” with big-bearded Bubba.  Bubba proceeded to tenderize YHC like he was that night’s Chicken Marsala.  Tomorrow will tell if Bubba knew what he was doing.

    YHC is glad to be done with solo long runs, and anxious to get back working out with the PAX!