Tag: DownRange

YHC (your humble correspondent) rose early Sunday morning in anticipation of the #SlothHill beatdown. A quick check of the Q schedule revealed this morning’s leader would be Scully. YHC found this a little strange (Scully was in Milwaukee the day prior watching his son and the Dodgers beat the Brewers in game 2); however, the assumption (never assume) was made that he must have caught a flight back after the game (the game was in the afternoon). This was not the case as was discovered while gathered around the shovel flags. YHC and SubMac proceeded with a hot potato.
Side note: Chris Taylor III (CT3) was 5 for 9 in games 1 and 2. #Tclaps.
Now, for the title of the blackblast. New (or recently new) faces dominated the PAX numbers at #SlothHill. Great job everyone and keep giving it away.

The Thang:

Warmarama: Side straddle hops (SSHs), through the tunnels, imperial walkers, and squats.

Mosey across the street, up the steps, and down the ridge until directly up the hill from the pull-up bars.

PAX partner up. PAX #1 runs to bottom of hill, 10 chin-ups, and runs back up the hill. PAX #2 completes 20 merkins, 20 squats, and chillcut (aka elbow plank) until PAX #1 returns. Flapjack and repeat for 3 rounds.

Hand the Q to SubMac who audibles away from more hill running and takes the PAX to the picnic shelter for 11s of derkins and dips.

Decision was made to use the remaining time of the workout to introduce Ultimate Frisbee (F3 Hampton Roads style) to the PAX. Mosey to field. SubMac leads Mary (aka abs) while YHC retrieves Frisbee and cones.

17 minutes of Ultimate Fris-CDD (aka Carolina Dry Docks). Decreasing number of reps on each turnover. Reps begin with 5 and reset after every point.

Final score was 4 to 1 in favor of F3 names starting with A–F. Of note, this will be same score as the Dodgers over the Brewers (4 games to 1). Prediction has been made! Tune in to see it come true.

Mosey back to the shovel flags.

Circle of Trust (COT):

YHC shared Funny Car’s message from COT at #Ironclad the day prior. We are with you Funny Car.
Prayer requests.
Ball of Man.

Announcements:

Oct. 26-28: F3 Hampton Roads will be traveling to Cape Fear, NC to assist in Hurricane Florence clean-up/rebuild. Volunteers needed. Supplies requested.

Funny Car’s surgery is today at Bon Secours Maryview Medical Center (3636 High St, Portsmouth, VA 23707).

F3 Important Links:
Q Schedule: Just sign up. We can help you prepare.
QuadP (Monthly Challenge). Biggest Loser. https://docs.google.com/spreadsheets/d/1-R0I0BO-L6Xrl4m1i8kqlbzloGbPdvRmkLwbwyASunU/edit?usp=sharing
F3 App (Google play or Apple App Store): This is the one-stop shop for all things F3 Hampton Roads. Download it. Get connected. (Note: Separate account from f3rva.org but the username and password can be the same
Twitter: @F3HamptonRoads
Facebook: F3HamptonRoads

6 Hampton Roads Warrior and 1 RVAer came out to enjoy a Sunday Funday beatdown. Since we had a mixed PAX today, The F3 VA app says it was sunny and 72. The SF’s were planted and the PAX got to work.

Here how it went down:

COP (ALL IC)

SSH, 5 HRM’s, DQ, 6 HRM’s, Hillbillies, 7 HRM’s, LBC’s, 8 HRM’s, Crab Cakes, 9 HRM’s (or 10 since YHC last count), Arm Circles

Mosey to the field next to the pond

THANG

Whatchamacallits Ladder – Mosey across the field and complete 1:4 whatchamacallits then mosey back and complete 2:8. Rinse and repeat till 10:40

Mosey down the path to the third shelter

Triple Check – Abyss Merkins, Dips, Run to pull up bar x5 Pull up and run back

Indian Run around Mt Trashmore to the option side to another shelter

Picnic Fun – x10 Dip IC and x10 Derkins IC

Indian Run/AYG/Mosey back to the SF’s

Thunderstuck – While listening to Thunderstuck by A/C complete one Merkins everything time the word “Thunder” is said. LBC’s during the long bridge.

MOLESKIN

With YHC’s M needing to work one weekend a month in VA Beach while our youngest it still breastfeeding, this give YHC the opportunity to post with the Hampton Road PAX. This was YHC’s first trip to a Mt Trashmore and it definitely lives up to its name. We did not really use the hill today so maybe next time.

It was great to catch with Free Fall since the Colonial and to see SubMac again. Also great to finally meet Scully and the rest of the PAX I had heard about in the Facebook page.

SPIT ON THAT!!

8 Carteret County, NC redwoods, one visiting redwood from Charlotte and one Guest Q on vacation from Richmond converged on the Morehead City Country Club for a birthday beat down that went like this:

Warm-a-rama with Kettlebell Q, Reef Donkey:

SSH x 25 (Reef)

Helicopters x 15 (Kubota)

Cotton Pickers x 20 (Reef)

Imperial Walkers x 20 (Kubota)

Sun Gods x 8 forward x 8 backward (Reef)

Merkins x 10 (Kubota)

Kettle bells go one way and Boot camp goes the other way

THANG:

Mosey to Picnic Table Pavilion for:

Modified DORA:

Partner up at and complete the following as a pair:

Decline Merkins x 50

Dips x 100

Incline Merkins x 150

Partners rotate and partner not doing exercise runs 100 yards or so to big tree and back.

Mosey to cart path and perform:

40’s (Lindsey’s):

10 Carolina Dry Docks/30 LBC’s

High Knees for a few yards

15 Carolina Dry Docks/25 LBC’s

Butt Kickers for a few yards

20 Carolina Dry Docks/20 LBC’s

Lunges for a few yards

25 Carolina Dry Docks/15 LBC’s

Russian Soldier for a few yards

30 Carolina Dry Docks/10 LBC’s

Imperial Walkers for a few yards

41 LBC’s for YHC’s Birthday

mosey a little ways for:

Partner Leg Tosses

3 sets x 20 reps each partner

Plank-a-rama

11’s:

Jumps Squats and WWII Sit-ups

bear crawl about 10 yards in between each exercise

circle up for:

Burpee Shuffle:

Taking turns around the circle, each PAX member calls out 1, 2 or 3.  All PAX perform that many Burpees.  No repeats.  Shuffle feet while not doing Burpees.

Mosey back towards the Shovel Flags and stop short for 30 seconds of holding 6 inches.

Time Up!

COT, Numberama, Namearama, Announcements and Prayer

NMM:

What a great morning for a beat down!  YHC didn’t know what to expect or how many PAX to expect, but was very pleased when 18 total showed up for the two workouts.  The breeze was blowing hard off the water which offset the humidity some.  YHC drove over to the AO yesterday to check out the terrain, but it looks like any other golf course so YHC was still left with no idea on what was going to transpire this morning.  This was definitely going to be a “fly by the seat of your pants” workout!  Paper Jam arrived first and YHC thought he was a local PAX member, but came to find out he was visiting just like YHC.  Then some PAX member starting rolling in and a few had already Rucked 3 or so miles.  Great job, guys!  Some pleasantries were exchanged as the rest of the PAX rolled in.  Some advice was given to YHC by Reef Donkey and others and then it was time to mosey.  After a combined Warm-a-rama with the Kettle Bell PAX with Reef Donkey and YHC leading, 10 total PAX followed YHC to begin the Hole In None workout.

YHC partnered up with Denver for the DORA.  Great job, Denver!  Next, YHC led the PAX on what he thought was the cart path for the 40’s.  Not sure what we were on, but it worked out.  We eventually found a concrete cart path and continued on that around a lake.  11’s had to be cut a little short for time.  The bear crawls and the Burpee Shuffle were tough, but the PAX pulled through and killed it.  After moseying and meeting back up with the other group, 45 minutes was up!  Really fast 45 minutes!

YHC would like to thank the F3 Carterico PAX for letting YHC Guest Q on his birthday!  Also, special thanks to Reef Donkey for his help and taking care of posting this back blast on Carterico’s website.  I truly enjoyed this morning and YHC’s hopes ya’ll have a great rest of the week!  YHC will be back!

See ya in the gloom!

Kubota

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