Tag: DownRange

7 Strong, including 1 FNG descended upon a parking lot in North Myrtle Beach to see how other F3’ers do situps.  After exchanging pleasantries and Lab Rat finding Offshore in the gloom (what?!?),   A couple shovelflags were planted, then pulled and brought with us.

NMS

Mosie to nearby park.

COP- SSH, Imperial Walkers, Don Quixote’s (Abe Vigoda, of course), arm  circles, hand release merkins, crab cakes

THANG

A Diamond for Lindsay-  head to baseball field and perform Lindsays….but instead of stopping at the corners we did laps around the inside of fence stopping at home plate and Center Field.  start with 10 4-count LBC and 30 merkins, subtract 5 and add 5 until 30 LBC’s and 10 merkins is reached.  Plank for six.

Triple Check- Mosey to playground, teams of 3.  Perform derkins on swings, burpees, and 10 GOOD dips on benches.  Repeato times 3.

5MOM-  American Hammers, Freddie Mercuries, WW2 (aka big boy) situps, hold 6 inches.

Mosey back with flags in tow.

COT, Lab Rat took us out.

Extra Credit:  34 burpees in honor of DipStick, who left this world way to early.

NMS:

Lab Rat took to the roads at the wee hours this morning in order to take on the guest Q down at North Myrtle Beach’s AO aptly named #TimeShare.  What should have been a nice quiet drive got a little edgy as he thought he should get there 15 minutes beforehand, but Waze was telling him 3 minutes early….which is late.  Split the difference at 9 minutes before the green flag drops was close enough.  Fall out of the car only to find Offshore there among the pax!  Man that dude travels well.

Hooked up with local HIM Beaker to get the lay of the land and directions to the park.  He was very good to guest Q, pointing him towards local features, and answering questions all the way.  We found a nice patch of grass for COP, followed by the ball field for Lindsays.  YHC’s plan was to implement as many things as possible that we do in the RVA that maybe havent been seen further south, kind of a share the love Q.

Eventually however, Lab Rat’s world famous incessent chatter got the best of Beaker and when told there was a good set of pull up bars on the other side, Beaker replied that the Q could have bothered to look at Google Earth beforehand.  Touche’!  Valid point.

A little change of pace doing the Mary before leaving the park for selfish reasons:  the Q had no desire to do American Hammers in  a gravel parking lot, and smartly chose the soft damp field of clovers instead.

Always a bonus was to name an FNG, which the Q was relishing the whole workout.  Sadly though for Lab Rat, Gold Digger was named quite quickly by Viagra.  A solid name right out of the gate, as Gold Digger is a pastor in El DorAdo, NC.

After all was said and done, the pax did 34 extra credit burpees for their fallen brother, DipStick.  While performing them, they tried to trip Lab Rat up  by asking him questions.  Little did the MB pax know, Lab Rat never shuts up whether out of breath or not.

Coffeeteria was enjoyed afterwards by Offshore and Lab Rat.  Seriously, how was Offshore even there?  Also, not many F3er’s can top the number of AO’s this guy has posted to.

Overall this was a great experience, and YHC would like to thank the pax of Grand Strand for letting Lab Rat take the helm.  Special thanks to Beaker for acting as guide dog.  Lab Rat will wear his patch with pride!

Apology of the week:  we’ll throw it to Beaker….Lab Rat apologizes for not looking at Google Earth.

 

Lab Rat apologizes…

Two traveling PAX gathered on the magnificent mile for a deep-dish beatdown of sorts.  Gather in front of Fudd’s hotel, quick pleasantries and off we went.  Here’s how it went down, more or less:

The Thang

Run south on Michigan to Randolph and take a left on Randolph to the north end of Grant Park.  Mosey to Prizker Pavilion for some modified bench work.  20x Derkins & Dips & Stepups.

Mosey around the bend to attempt the climbing wall.  Attempts were made to climb.  Bear crawl instead around the climbing wall.

Meander across the million dollar pedestrian bridge (sculpted steel and composite decking) and cross a 6 lane highway to say hello to a small lake.  Run along Lake Michigan for a little burpee lightpost.  Started with two, then dropped to 1, then lunged between lightposts.

Work our way around the lake to the mighty Abegweit.  PAX admired the long lines and discussion was about where to pull a fudd on ships and lighthouses.  No clear answer on this one.

Continue along the lakefront trail to to the shut down ice cream stand for walk out BTTWx5.  Merlot, sushi and Italian almost splashed.

Work our way to the Chicago river where we saw… a one legged goose.  A likely kin to the Spider Run duck as he just stared as the PAX ran by.  Continued to wander along the river walk with varying exercises including broad jumps and bear crawls through glass.

Climb back up to Michigan Ave taking the stairs twice, once single step and the second time double step.  Mosey back to the VSF for a little mary on the street in front of Fudd’s hotel that included flutter kicks, freddy mercuries, WWI situps.

Finish up with two rounds of Line of Fire x10.  Hard to do a ring with 2 PAX.

Moleskin

Always great to catch up with Fudd.  By coincidence his hotel and my hotel were across the street from each other.  Why not meet up for an RVA beat down Chicago style?

Discussion primarily centered around the first class parks that Chicago maintains.  It’s amazing they can keep such fine facilities while maintaining a modest (sic) tax rate.

We also discussed the greenish luminance of both Lake Michigan and the Chicago River.  Our conclusion was it is due to glaciers.  No one disagreed so it must be true.

Some of the locals really enjoyed our display of Mary in front of Fudd’s hotel.  APDs probably would not have been appreciated.

Have a great day all.

Splinter out.

Four convention weary warriors, including 2 FNGs, shook off the lure of the fart sack for a special “F3 hits the beach” beat-down, Amelia Island-style. Here’s how it went down.

The Thang:

Brief intro to F3 for the FNGs, then jog around the hotel patio, dodge the furniture, and hit the beach

COP

SSHs x20
Don Quixote x10
Imperial Walkers x20
LBC’s x20
Heels to Heaven + Rosalitas x20

BLIMPS

Burpees x10
Lunges x20 (down and back)
Imperial Walkers x30
Mercans x40
Plankjacks x50
Squats x60

Mini-Dora (10-20-30)

Step ups x10
Dips x20
Mercans x30
In between, sprint from benches to water’s edge

Touch-a-Tree (well, Touch a Beach Chair)

10 People’s Chair
8 LBCs
6 Reverse Crunches
4 Flutter kicks
2 Balls-to-the-Wall

Sand Traps

25 yard bear crawl
25 yard lunge
25 yard sprint
25 yard sprint backwards

Round of Mary

Box Cutters x20
Nolan Ryan x10 (each side)
American Hammers x15

COT

Number-rama, Name-a-rama, announcements, YHC took us out.

COT

Number-rama, Name-a-rama, announcements, YHC took us out.

Moleskin

F3 took on the dunes in front of the Ritz-Carlton Amelia Island this morning, and the PAX gave as good as they got. Any workout that is literally “on the beach” adds a challenge and a beauty not present at other AOs. The breeze, the waves, the stars, (eventually) the rising moon, and…the sand. Pppffffttttt!! The sand ends up all over…shirt, shorts, shoes, hair (well, YHC has no hair), mouth, and every crevace in between. Plus, soft sand insidiously ups the challenge (and the pain) of every run. YHC loved every minute.

T-claps to FloRida for co-Qing this morning. FloRida’s suggestion over drinks last night was the impetus behind today’s workout. As a result, FNG’s Staubach and Jersey Boy jumped at the chance to experience F3. Well done, FloRida.

Speaking of FNGs…Welcome to Jersey Boy (Ridge Muley) and Staubach (Bruce Brizzi). Strong effort from both of you, and YHC looks forward to seeing you all in The Gloom again at the next insurance industry event.

Lastly, solidarity with FloRida as his youngest has just obtained the dreaded driver’s license and congrats to Staubach on his youngest finishing grad school. Always great to hear about successful kids and hearing proud F3 dads share their parenting stories.

 

Complaining does not work as a strategy. We all have finite time and energy. Any time we spend whining is unlikely to help us achieve our goals. And it won’t make us happier.”
― Randy Pausch, The Last Lecture

A pax of one paid the price of a lactic acid party to greet the new year.

COP:  3 mile run with the M.  Mosey to NBHS football field for a date with the Giant Ass Tire.

100 Yard Tire Flip – Complete the following circuit until the Giant Ass Tire has been flipped end over end 100 yards, from one end zone to the other.  5 tire flips, run to opposite end zone, 10 merkins, 15 Thor Sit-Ups (combo WWII sit-up, American Hammer), 20 squats.

100 Yard Burpee ladder – Start at one end zone and run to the 10 yard line and complete 1 burpee.  Back to the goal line and on to the 20 yard line for 2 burpees.  Back to the goal line and on to the 30 yard line for 3 burpees.  Etc. till completion of 10 burpees at the opposing goal line.

Run Out The Clock – Do the following exercises until across the field until the other side is reaching.  10 lunges, 10 In Cadence Flutter Kicks.

Numberama, namerama and Hardywood lead us out.

Moleskin:  This sucks to do by yourself.  However, YHC was determined to do this workout and do it the right way. After watching Mariah Carey bomb her New Years performance, YHC took this as a lesson.  If you plan on faking it, you are better off just not showing up. Nothing good comes to those who mail it in. Also, a flesh colored unitard looks good on no one.

Be super.

Hardywood

“Decide what to be, and go be it.” The Avett Brothers

A pax of 1 rose to the call of action for a sacrifical beatdown of gratitude for the year 2016.

The thang

COP: 4 mile run with the M.

The Beast:  Exercises were Sippy Cup Merkins, squats, burpees, heels to Rosalita, Texas Hammer, Sippy Cup Merkins.  Starting at one end of the New Boston High School football field run to the 25, 50, 75, goal line, 75, 50, 25 yard lines (all the way down and all the way back).  At each yard marker perform six of the perscribed exercise over the course of 6 exercises.

Cinco es Bueno:  5 rounds doing 5 reps of each of the following 5 exercises; flipping a giant ass tire, box jumps on the giant ass tire, dips on the giant ass tire, decline merkin on the giant ass tire, burpees and a short run.

Homage to Swirly: On each of the 18 steps in the NBHS bleachers complete ascending incline merkins.  On row 1 complete 1 incline merkin, row 2 complete 2 incline merkins, etc to row 18 and 18 merkins.

COT – Mosey to flagpole in front of school, namerama, numberama, Hardywood lead us out.

Moleskin:

Remember the scene in Castaway where Tom Hanks finally starts talking to himself with no one around but a volleyball?  It’s getting to that point for YHC.  YHC is calling out reps, shouting encouragement and making all kinds of weird breathing noises.  YHC is ready to be back in the friendly biosphere of the RVA mothership.

“Raised In The Lion’s Den” is a line a Grateful Dead song, Minglewood Blues.  The flag pole at NBHS is surrounded by Lion statues, as that is their school mascot.  It seemed appropriate at the time.

News:

Seriously, start getting ready for the January 21st CSAUP.  See Swirly for details.  Those who can afford a day off on Monday to recover should schedule one.

Be super.

Hardywood

 

 

“That’s what dads do.  They past the best of themselves on to their kids.” – Steve Gleason

After nearly summer time Texas temps yesterday, the winds of the plains came back with a vengence.

The thang:

COP – Four mile run with the M.

Worlds Worst 11s – The exercises were an Air Bud Merkin (both hands off the ground at the top of the merkin) and a weighted Texas Hammer.  This is a WWII sit up with a 10 lb weight, at the top of the sit up, perform a one count American Hammer.  10 Texas Hammers/1 Air Bud Merkin, 9 TH/2 ABM, etc.. 1 TH/10 ABM. A short run was included between rounds.

Fantastic Fours – The exercises were SSH, merkin, weighted Texas Hammer (10 lb), weighted squats (35 lb) followed by a short run.  There are 4 rounds total.  On the first round do 10 of each exercise.  Round 2 do 20 of each exercise.  Round 3 do 30 of each exercise. Round 4 do 40 of each exercise.

5 Minute Burpees – Starting the timer at 5 minutes complete 5 burpees in the first minute, 6 burpees in minute 2, 7 burpees in minute 3, 8 burpees in minute 4 and 10 burpees in minute 5.

Namerama, numberama, Hardywood lead us out.

Moleskin – YHC must reiterate doing this by yourself is the worst.  Today’s title came from one of the finest examples of a man to ever walk the earth.  If you don’t know the story of Steve Gleason , drop what you are doing and get familiar with him.  While a star special teams player with the New Orleans Saints he was diagnosed with ALS.  His story is a lesson for the rest of us.

My theme for 2017 just might be NO WHITE FLAGS.

Be super.

Hardywood

“The impediment to action advances action. What stands in the way becomes the way.” Marcus Aurelius

Another rainy day greeted a pax of 1 in New Boston, TX.  Humidity and doubt were the entry fee for those in pursuit of glory.

The Thang

COP:  SSH, LBC, Freddy Mercury X 20, Merkin X 10

Polar Bear 40 Meters

Airing of Grievances  – Utilizing two aluminum benches complete the following exercises in a round – Box jumps, dips with feet on opposite bench, incline merkin with one hand on each bench followed by a short run.  Round 1 is 10 count, Round 2 is 15 count, etc to Round 5 of a 30 count of each exercise.

Power of 10 – Complete 10 rounds of the following: 10 X 4 count american hammer, 10 split lunges, short run.

Ladder 2.0 – This ladder consisted of 6 stopping points.  On the first stopping point complete 1 exercise. Run back to the start then to the second stopping point and complete 2 of the exercise.  Etc. to the sixth stopping point.  Round 1 squats, round 2 merkins.

Namerama, numberama, Hardywood lead us out.

Moleskin – YHC cannot overstate how much this sucks to do by yourself.

2.0 Joined for the Ladder 2.0 exercise.  We found a huge covered pavillion in which this 6 year old, future F3 warrior arrived only to skateboard, and left drenched in sweat.  The heart of YHC grew three sizes.

Continued thoughts and prayers for TYA and his family.

Swirly is planning a CSAUP adventure on 1/21.  See him for details.  Do not take this lightly.  By the sounds of the itenerary, most people would pay to have this kind of lactic producing adventure.

Lab Rat is looking for the original creator of the Hill Billy COP exercise.  This is injunction with an 18-20 mile trail run on the AT on 12/28.  See Lab Rat for details.

 

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” Jefferson

On a cold blustery December day at New Boston High School a pax of 1 showed up.  The call to arms was made.  In the air was equal parts rain, doubt and determination.

The Thang

COP:  3 mile run on rural dirt road with the M. Then take vehicle to the New Boston High School football stadium for a solo beat down.  Wait a minute, that came out wrong.  I mean, getting after it by myself.

Usain In The Membrane:  100 yards of broad jump burpees.

Fantastic Fours:  Exercises were merkins, heels to heaven, Freddy Mercury, squats.  Start with 10 count of each exercise (two count FM) and run 100 yards.  This is a round.  On each successive round add 10 count.  Round 2 is 20 count of each.  Round 3 is 30 count of each. Round 4 is 40 count of each.

Lindsey’s Softball Playing Sister, Bertha – Start with 1 tire flip. **Please note this was the biggest tire YHC has ever flipped.”  Run approximately 50 meters to another tire and complete 10 decline merkins.  Back to the “Big Ass Tire or BAT” for 2 tire flips.  Back to the other tire for 9 decline merkins.  ETC till 10 tire flips at the BAT and 1 decline merkin.

Burpee Ladder Emmit Smith Style – Perform one burpee at the 10 yard line, back to goal line and run to the 20 yard line and complete 2 burpees.  Back to the goal line then to the 30 yard line for 3 burpees.  Etc till the entire field is completed with 10 burpees at the opposite goal line.

Namerama, numberama, Hardywood lead us out.

Moleskin – This was a self preservation effort.  After two days of driving across the country and a stop in Hot Springs, AR YHC was in dire need of a solid workout.  Let it be know that doing this crap by yourself is 10 times harder without the rest of the pax.  On every single workout YHC wanted to quit or cut it way back.  However, completing this solo and in 40 degree rain lead to a huge feeling of accomplishment and connection back to the friendly biosphere of the RVA mothership.  I have the deepest gratititude for the outstanding men of F3 Richmond. There is zero chance I do this workout in these conditions without the incredible guidance and support I have received over the past year.

The title of this post is in reference to fellow Virginian Thomas Jefferson.  During the same time as the Lewis-Clark Expedition, Jefferson had sent Thomas Freeman and Peter Custis to explore the Red River in what he called “The Grand Excursion“.  It was labeled as a scientific journey, but he was really laying the ground work for westward expansion.  He knew that if he didn’t do it another country would.  Despite a well outfitted team, they were turned back by the Spanish on the Red River.  This spot is only a few miles from the NBHS stadium and is now known as Spanish bluff.

Thoughts and prayers go out to the great Yankee Aggressor and his family.

Please see Lab Rat’s “Appalachian Vacation“.  This is a trail running adventure on 12/28 on the AT.

Be super.

Hardywood

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.