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.
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.
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 COTMosey 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.