Tag: DownRange

Two men woke slinked out of the top bunks to get the day started the only way F3RVA men know how (especially when in Guatemala): (sidenote-these workouts are not for Big Data purposes)

Mosey approximately 50 yds up mountain for COP. Exercises included:

DQs (completely out of breath-how can we be completely out of breath with DQs?), SSH, Helicopter, Freddie Mercuries, merkins, some other stuff.

Mosey another 50 yds for Proper Dora (ode to Lab Rat-Damn Lab Rat made it in a BB in Guatemala.  The country will never be the same)  1 partner perform Caroline Dry Dock, LBC, Squat while other partner run down row of houses.  Complete when perform 100 of each exercise as a team.

Mosey 5 yds for the hardest Beast you could imagine, The Mountain Beast.  Mountain Beast consisted of running up and down a damn mountain stopping to perform 6 reps at various locations.  Exercises included merkins, curb dips, flutter kicks, copperhead squats, LBCs and Burpees.

Mosey halfway down the mountain for curb crawls.  Bear crawl across road for 1 incline merkin, crawl bear back across road for 2 decline merkins.  Repeato until up to 5 and back down to 1.

Mosey back to VSF.

NMS : Another beautiful morning in Guatemala mountains.  45 degrees in July translate into 70 and sunny any day of the week.  TYA and YHC have a theory about working out in 10K feet of elevation.  It does not matter what exercise you do first, it will cause you to be completely out of breath.  We started with Saab style (real slow) DQs and both of us looked at each other asking :Why can’t we breath?  Just DQs, right?  We were completely gassed from a 50 yd jog and DQs.  This elevation is no joke, but if we ever catch our breath, we will be stronger at normal elevations.  Upon completion of the Proper Doras as we strolled a couple yards, YHC noticed TYA was looking down this mountain.  The following conversation ensued:

YHC – You are thinking about doing a Beast up and down this mountain?

TYA – Yes

YHC – Are you f#$%&^ serious?

TYA – Yes

And with those two words, we did the Mountain Beast.  During the Mountain Beast, there must have been severe shortage of oxygen to the brain as TYA exclaimed “Did you see that horse?”  YHC explained to TYA that the horse had been there throughout the entire workout.  Maybe it was the same horse TYA saw during his 100 mile race.  The natives of these Guatemalan villages are not used to visitors performing a Bootcamp workout (or any type of workout for that matter).  TYA and YHC got some laughs, crazy looks and disbelieving stares while they watched the PAX perform Burpees, Flutterkicks and Curb Crawls.  I am completely confident this was the first time they have ever witnessed Burpees and unfortunately, they witnessed TYA’s and YHC’s form

Circle K

Two F3RVA men shook off two days of traveling to and through Guatemala by waking early for a run.  Temps were 70 and Sunny (actually about 45 degrees F) and this is what happened:

Simple enough route-Begin running and proceed 2.1 miles in one direction along main road (if that is what you want to call it).  Turn around and bring it back to home base.

NMS : Because of the fact we were located at about 9500 feet elevation above sea level, the challenge of this run started with the first step.  The route was straight up for 1 mile, followed by a short down hill, another long uphill, closing out with a well earned down hill.  It was great going for a run in 45 degree weather in mid-July.  Working out in high altitude is no joke.  It did not take long before TYA and YHC were completely gassed.  Approximately 1/2 mile.  The mountains in this area of the Southern Highlands of Guatemala are perfect BRR training and provide some of the most beautiful views supplied by Mother Nature.

Circle K

5:50 AM. Two F3RVA regulars met at Kitty Hawk Pier for feeding time and an epic 4th of July beatdown. The legend goes like this:

COP – Helicopters / DQs / SSHs / LBCs / Reverse Sit-ups / Dying Crabs

THANG – Mosey to shoreline for Clock Merkins on the newly man made shelf as part of the beach restoration project. 3 x 12.

Mosey down to pier for unofficial Doras. Pole Smokers on pier pylons while partner runs up to the dune X 5. No dunes were disturbed.

4-Corners: Burpees / American Hammers (2-count) / Merkins / Lunges (2-count). Repeato x 10 x 20 x 30.

Mosey back to changing station for goggle pick up. Mosey back to KHP. DISCLAIMER: No lifeguard on duty. Swim at your own risk. Partner swim out to the end of the pier and back. NBD. Sharks had already eaten, we hoped. Mosey back to the flag.

Slurpee took us out.

Moleskin

YHC and Slurpee have been slacking at the beach for nearly two weeks. Well, YHC has. Slurpee has been killing the runs. Atta boy!  What better way to kick off the 4th than an early morning sand filled beatdown. At the end, when we were safely on shore, YHC told Slurpee (and furnished video) about the six foot shark that was recently caught in the path of our swim. Slurpee took it like a champ – I think.

YHC reflected a bit this morning and realized a few things. First, any exercise done in the sand requires twice the effort. My calves are toast. Second, two-man workouts are a great opportunity to get to know better your brother. Nice talking with you Slurpee. Lastly, down range beatdowns are a blast. Especially in new territory.

Have a great 4th today men, and spend a few minutes in solitude reflecting if you can.

ONE PAX posted for a distinctly non-gloomy run in the Gloom. 5:45 a.m. came, temps were sunny and 70, no LIFO’s appeared, and YHC was off.

Route: Sudurhild to Bustadavegur to Langahild (becomes Noatun).  4 milers turn around (no takers), 5 milers left on Laugavegur to Snorrabraut.  Slight right onto Hverfistaga.  5 milers turn around at Frakkastigur.  Reverso.  Back to the VSF.

YHC apologies to LabRat for mis-spelling precisely all of the street names.

Number-am-a, Name-a-rama, YHC took himself out.

Announcements:

July 4, Convergence.  7:00 a.m. Tredegar.

NMS:

YHC rose for a sub-Arctic, Reykyavik summer morning.  Temps were actually sunny and 45, with the June sun certifiably magnificent at 10 a.m. levels in the sky at 5:45 a.m.  No Gloom here.

The route was empty.  Iceland is not a country of early risers in the summer.  Despite running through urban neighborhoods / downtown, YHC saw precisely 4 humans on foot, 3 on bikes, and no more than 10 moving cars over 5 miles. No dogs/pets/other runners.  Turn-around point was (and YHC is not making this up) the National Phallological Museum, apparently the only point (ahem) of interest that appeared on Google Maps. For reference, it’s called,”Hid islenzka redasafn.”  After using his meager Icelandic, YHC deduces that either the first or last of those words means “Museum.”

UpChuck spits the bit.

From Chowdah recently down range post at F3 Memphis

THE SCENE: I emerged from the forest and couldn’t seem to shake off the robe of humidity at 75°F.  Mental note:  Apply more Slicnut™.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC X 20
Arm Circles IC X 10 Both Arms
Daisy Pickers IC X 15
Imperial Walkers IC X 15
Plank Jacks IC X 15

THA-THANG:
Mosey to the skate park
Barney blessed us with the use of his Battle Rope.

Round 1

Every 30 seconds the PAX rotated between Carolina Dry Docks and Big Boy Situps

1 PAX starts with alternating rope slap.

Once the bell rang (30 Seconds) PAX 1 goes to Bear Balls to the Wall and then falls back in line with Rest of PAX

When PAX 1 leaves the rope PAX 2 takes over.

Round 2

Same as above but…

Route 22 (Route 66 but not enough time.

Build up to 11 – Traveling from light pole to light pole
Burpees
Jump Squats

Mosey back to flag

MARY:

Hello Dolly IC x 15
Rosalitas IC x 15
Pickle Pounders IC X 15
LBCs IC X 15

COUNT-OFF & NAME-O-RAMA
12 PAX (0 FNG) Kotters to Megatron and 1 Willie Lowman Chowda from Richmond VA
CIRCLE OF TRUST/BOM:
Encouraged each PAX to be prepared to share your faith.  There are many missed opportunities that let pass because of fear etc.  Step up and give someone the opportunity to decide for themselves.  If it was easy everyone would do it.  Preparing to go on a mission trip makes you think about it, but everyday we have the opportunity to tell others what God has done for you.  Don’t let these opportunities pass.  As my pastor says, these nudges to talk about your faith are not from your flesh and they sure aren’t from satan.  So they must be from God.  Obey or not, it is your choice.

MOLESKIN:
Barney’s rope ain’t no joke.  I haven’t done the rope in a while and I could tell.  Actually a few PAX may remember a beautiful dark wet morning at Tom Lee park where Bruce lead a BLOP.  We experienced the soggy wet battle ropes YHC aptly named them WOTs (Week old tampons).  Today our rope was dry except for the mist of sweat that they generated from each of the PAX.  Lots of mumblechatter today.  T-Claps to Megatron back from a back injury and Jasmine made the journey over from the Morg.

2 travelers posted at the normal F3 Ft Lauderdale spot for a Nomad beatdown. We hot potatoed it up:

Upchuck:  COP, 10Merkins at light post, Partner up for B2W and Touch a Tree.

Honeydo: Run to parking deck. Bernie Sanders up deck, 2 Burpees each light. 3 sets of 20 PLTS and 10 WWII situps. Run deck, then back down. 3 sets of 10 BoxJumps, 10 Derkins.

4 more sets of Derkins on Flower Pots. Then some Mary and out.

NMS – YHC hooked Upchuck  on this nomad workout by reminding him last time we did this in FL his Cubs won the WS. Upchuck always the superstitious CAPS fan posted on minimal sleep.

The FL humidity made us pine for the cooler temps of back home. There was discussion of those in the RVA tour challenge getting bonus Nomad points this summer posting out of RVA.

Always good to see a friendly face in the gloom when traveling, make the chaos of business travel much more tolerable.

Written by QIC – Moses

16 pax gathered at the park for some fun before the blistering dry heat of PHX early summer.  Ironically, Turnpike got lost and posted about 15 minutes late, making our number 17.  My apologies for the delay in getting this documented and posted.  You’ll note that some of the details of our workout escape me…but i never let the facts get in the way of a good story.

Thang:

Warmorama – burpee progression, with 1 burpee and an exercise, followed by 2 burpees and an exercise…up to 5 burpees and a final warm up exercises.  Warm up exercises included SSH, IST, windmills and a couple others.

Mosey to the field for partner-push / partner-pull.  This was the slip & slide version in the mud.  Note, it’s important to offer some resistance, let your partner doesn’t get a good workout.  For you flat-landers in the PHX area, this is how you can simulate the hills you’re missing.

We mixed in some ab exercises on the field, to soak up some of the standing water…it’s what we do!  We take care of the parks that take care of us.  Knee-ups, mason twists, and…  At this point, Spaetzel demonstrated advanced F3 knowledge with 3 of the 5 characteristics of an F3 workout.  All 5 being:

* free, open to all men, peer-led, always outdoors, ends in a COT

Mosey to the park corner…I’d say hill, but that might be misleading to anyone not from PHX reading this backblast.  In a nod to my friend, Gnarly Goat, we dialed the plank clock with exercises at 12, 3, 6, and 9 (or 1200, 1500, 1800, and 2100 hours).  Exercises included Peter Parker, Parker Peter, Makhtar N’Diaye…arrive Turnpike!  Good to have your join us, brother.  Try the GPS next time.

From the edge of the park, YHC noted the beautiful parking lot of the middle school next door – which just so happens to have been TH3’s middle school!  I found that out after the workout.

After warming up the calf muscles with 3 sets, at 15 reps, in-cadence, we ran the parking lot.  50% speed to the halfway point and 75% to the end.  Repeato.  Then 75% to the half way point and 100% to the end.  Repeato.  Curtain Call was out in front every time, daring the pax to step up and challenge him.  Well done.  He even directed the middle school teachers to steer clear of our runway!

We then split up into groups of 3 for back and bicep work.  With one of the 3 laying prone, face-up on the ground and the other 2 using the lawnmower pull to lift him while his arms were at a static curl 90 degrees.  All 3 cycled through.  Then the person on the ground did the work while the 2 guys standing held their arms at a static 90 degrees.

We stretched our legs for a few minutes in the parking lot before returning to the starting point for a series of 7s…6 step-ups and 1 dip, followed by 5 step-ups and 2 dips…until finally, 1 step-up and 6 dips.  6 mins of Mary ensued, with low flutters, left leg flutter, right leg flutter and Rosalita.

We then exercised our brains for the last 2 minutes of the workout and YHC shared OBT’s story of the 3rd 500.  You can read about it in Freed to Lead…or come to an F3 workout and ask one of the pax who was there last Wednesday.

Moleskin:

1) T-Claps to our FNGs, Hearsay (FKA Robert) and Digger (FKA Chet).  Special recognition to Digger, who bore the pain and suffering of getting is sneakers a little grassy and wet.  Your sacrifice didn’t go unnoticed.

2) Welcome back to our Kotter, Thurston Howell, III (TH3), whose last workout was about 6-month ago in Charleston, SC. It was great to see you in the gloom and for drinks/dinner after all these years.  You’ll always be Isotope OG to me.

3) Good to see another East Coast Time Zone guy, Spit from Richmond, VA.

4) PHX – you have something special in this F3 thing.  Keep it growing.  If you’re not growing, you’re dying…which is true in relationships as well as F3.  I’ll be back to PHX before the end of the year.  I can’t wait to see the changes and growth.

5) MiniMe – thanks for getting me on the Q list on short notice.

6) Longboard – thanks for the honor of leading this fine group of men.

YHC thanked the men of PHX F3 in prayer for the motivation to defy the FS this morning and take the DRP.

Forgive me if i missed an exercise in the bblast.

4 Hampton Roads Regulars and 1 visitor from the West came out for YHC’s guest Q. YHC cooled things down by making it 70 and sunny in  F3 Hampton Roads. The shovel flags were planted and the PAX got to work.

This is how it went down:

COP (ALL IC)

• Invisible Jump Robe x20
• Merkins x5
• DQ x10
• American Hammers x20
• Merkins x5
• Heels to Haven x15
• Merkins x5
• Drying Cockroach x10
• Merkins x5
• Helicopters x10
• Merkins x5

THANG

Mosey to the small pond

Bear Pond – Partner up. First partner starts Polar Bearing around the pond while Second partner runs around the pond then switch, rinse, and repeat till PAX completes one lap

Mosey to the field

BEAST – 6 exercise x 6 reps x 6 sets. Exercises were as follows: LBC’s, Merkins, 2 ct American Hammers, Carolina Dry Docks, Flutter Kicks, and Burpees

Mosey to the volleyball court (Airwolf LIFO)

Sandy Kettle Bell Triple Check – Exercises were as follows: KB Swings, Bear Crawl (or Army Crawl or Death Crawl) across the volleyball court, and KB Burpees. Rinse and Repeat until each PAX completed the KB exercises three times.

Mosey back to the field

Suicide Medley – One regular suicide and 20 LBC’s at the end and one Burpee suicide and 20 LBC’s

Mosey to SF for Merkin Ring of Fire, Numerama, Namerama, Announcements, YHC took us out.

MOLESKIN

YHC has been traveling for work this week and is always happy to be somewhere where F3 is present. Bonus for YHC was to be down in Hampton Roads with is fellow Colonial 200 teammates. This also mark the first YHC has ever Q in somewhere besides RVA.

YHC arrived at the AO about 10 minutes early to find Dreamliner already pulling in. Not quite Swirly Early but YHC has made note the Dreamliner is always at least 10 minutes. Be sure that gets mark in his Corporate file. On the flip side, Space Monkey is always arriving right at 5:30.

The PAX was rocking and rolling today so much YHC had to add the suicides at the end. Qing 101: Always be prepared with some extra exercises.

A BIG THANKS goes out to the F3 Hampton Roads PAX for welcoming YHC this week. It was honor to lead you fellas.

ANNONCEMENTS

• 1st Thursday tonight at O’Connor at 5:30 pm. See Dreamliner for details
• May Challenge – Biggest Loser

SPIT ON THAT!!  

A stalwart 15 men defrosted the windshields and gathered in a parking lot of Lab Rat’s boyhood hometown for a guest Q opportunity.  The Q having checked the F3 RVA doppler radar realized it was going to be 70 and sunny.  F3 Florence checked a different weather app, and it was going to blizzard.  Regardless, a workout had to be done, so away we go:

COP- All IC:  SSH, Imperial walkers, Don Quixote (windmills), hand release merkins, arm circles

THANG-

Lindsays- around the tennis courts, stopping at each corner, performing merkins and WW2 Situps (big boy situps). Corner 1: 10 and 30 reps.  Corner 2 15 and 25, corner 3 20 and 20, corner 4, 25 and 15, corner 5 30 and 10.

The Beast- mosey to football field, complete 6 reps of exercise at the 25 yard line, 50, and 25.  Touch the other endzone and come back, performing exercises again on the way home.  Repeato six times.  Merkins, jump squats, Freddie mercury’s, American Hammer, Lt. Dan’s, and of course, burpees.

Chicken peckers + Honeymoon suite.

BOM + Pledge of Allegiance.

NMS-

YHC has really enjoyed his time with the F3 Florence guys whenever he comes home and tries to post every time he is in the area.  They treat him like one of their own….meaning they verbally abuse him at every opportunity.  It brings to mind a pamphlet he saw when pledging a fraternity at good old Francis Marion University.  On the cover, it read “there are two types of hazing, physical and mental”.  Below that in pen, someone had written “which would you prefer?”

At times, this rowdy group was so focused on making fun of the Q and impressive mumblechatter that the Q had a hard time keeping up with what the count was on cadence.  Of course, Ginger led the charge on this front, but that didnt stop others from joining in as well.  Stand out comment had to be Nurse Jackie making fun of my “northern” residence.  The beauty of this is that he did it with a Hispanic accent.

The highlight of the morning had to be when in the middle of The Beast out on the gridiron when the sprinklers came on.  No going back, we got in a little extra fun by dodging thru.  The good news was the ground water was much warmer than the actual ground.

Lab Rat is known for his verbal antics in the RVA, but he is just a squire among knights when posting to F3 Florence!  It was truly an honor to lead such a fine group of men.  Thanks for the opportunity, and for all the laughs.  YHC looks forward to the next time he can view the sun rise with this group!

Apology of the week goes out to the grounds keeper of the football field.  Sorry about the mess!  Just consider your field extra aerated.

Lab Rat apologizes…