Tag: DownRange

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

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.