Tag: DownRange

  • RVA takes on the North OBX

    2 PAX arranged to meet at the Currituck Lighthouse in Corolla for a 7am beatdown on a beautiful July morning.  Here’s how it went down:

    The Thang:

    Mosey to the point on the Currituck Sound beyond the Walehead Club.

    COP: 25 SSH, 15 Merkins, 20 Box Cutters, 20 Slow Bending squats, 25 Russian Soldiers

    Mosey loop around Walehead Club back to the point.

    10 minutes of Burpees: 10 burpees per minute

    Mosey loop around Walehead Club back to the point.

    6 Minutes of Mary: 20 Flutter Kicks, 20 LBCs, 5 Dr. W’s, 20 Plank-Ups (10 on each side)

    Mosey to bridge in front of Walehead Club, avoiding the early morning crabbers.

    Ascending Merkin Backward Bride Run: Run backwards up the bridge (about 30 yards), Run back down to starting position, drop and do a merkin…repeat while ascending merkins to 10

    Mosey across bridge to taller portion of wooden walk for dips: 40, 30, 25, 20

    Mosey to field across from Walehead Club for Bolts: 2 x 75%, 2 x 93%, 2 x 100%

    COT

    Moleskin:

    Lovely morning.  Lovely AO.  78 degrees but breezy on the Sound.

    During the 3rd or 4th round of 10 Minutes of Burpees, YHC remembered that we normally ‘only’ do 8 burpees per minute (not 10)…but Sippy wasn’t having 8…he wanted 10…and spurred YHC along to completion.

    The COT was more of a Carpool of Trust, reflecting on how F3 has influenced our lives in the past year…and how we both value the camaraderie and friendships we’re fusing as much as the fitness we exert.

    The 7am start was welcomed while on vacation.

    We were hoping Wedding Singer could join us, as well, but he arrives Saturday…and Sippy Cup leaves the day before.  YHC will still be here, and is happy to travel to you if you’re up for more OBX F3 love.

  • F3 Arrives in Greece

    Pretty sure this is the first F3 workout that has taken place in Athens, Greece but I might be mistaken on that.

    1 LIFO (Fudd) and 4 FNG’s posted to the site of the first modern Olympic games in Athens, Greece.  This is where the first marathon was run way back when people were still wearing Toga’s (shout out to the mayor of Grumpsville).  For those of you that don’t know your ancient Greek history, the first marathon took place after the battle of……bet you can’t guess……. Marathon!…… that took place 26.2 miles northeast in 490 BC.  One badass warrior named Pheidippides fought a full pitched battle and sent some Ottomans to their 72 virgins, and then ran 26.2 miles to tell the Athenians that they won the battle and to man up, grap some sack, and go down to the Aegean with their short swords in case the Ottomans decided they wanted round 2 as they sailed down the coast.  So he arrived, said “We won”, and dropped dead.  Badass…….

    So here’s how it went down….The Thang:

    Mosey from the Electra Palace hotel to the Olympic track (Panathenaic stadium) which was the site of the first modern Olympic games (built in 1896 or something like that).  About 1/2 a mile.

    COP

    SSH x 20

    Merkins x 15

    LBC’s x 20

    Mosey to the side of the track for stair runs up and down.  When you get to the bottom, do 10 Merkins and then run back up the next set and back down….10 more merkins……all the way to the end.

    Mosey to the statues of Homer and Plato (other end of the picture).  Split into one team of 2 and one team of 3.  One dude (or set of dudes) does the people’s chair against the base of the statue, while the other does a bolt to the middle of the stadium (about 100 yards) and back.  Once the runner reaches the middle of the stadium, the guy doing the people’s chair switches to burpees until the runner makes it back to the statues.  Repeat 3 times.

    9 Minutes of Mary on the infield:

    Flutter Kicks x 20

    Rosalitas x 20

    WWII situps x 30

    Ring of Fire x 3…..each dude does 10 merkins while the others hold the plank.  Go around the circle 3 times with no rest.

    And yes…..I sang Johnny Cash.  There were tourists taking pictures at that point

    Superman’s x 2…..and yes, I sang the song……”Believe it or not, I’m walking on air……”   The tourists were giving each other strange looks……

    Mosey to the tunnel entrance (where all of the athletes entered the stadium dung the opening ceremony of the games).  Bolt up the tunnel to the top, then back down and out for one lap around the stadium (400 meters) as fast as we could go.

    Mosey to the podium for the attached picture, numberama, namerama, and a quick prayer before we ran the 1/2 mile back to the hotel as fast a we could go because Fudd was late for a dinner reservation with his wife. 😉

     

    These guys were all runners and 2 of them smoked me on the lap run.  I know you RVA guys will be shocked by that, but as a disclaimer, I did have about 9 doubles of Glenlivet last night and smoked about half a pack of American Spirits.  Definitely wasn’t at 100%.  All of these dudes are good guys and said they plan on joining us for beat downs once we are back in RVA.

     

    Hope you guys in the states are having fun, cause I sure as hell am.  😉

     

  • Priestly Confessional

    Spyrock - Super Bowl Sunday 2015
    Spyrock - Super Bowl Sunday 2015

    3 sore Faithful and 1 FNG posted for F3Richmond’s first Appalachian Trail beatdown.

    The Thang:

    Hiked from Rt. 56 crossing of the Appalachian Trail at the Tyro River, 4.3 miles up to the summit of the Priest, continuing along the AT and pass Spyrock until reaching the jeep trail 0.9 miles above the Montebello Fish Hatchery parking area, hike down to car. 10.1 miles total.

    Moleskin:

    Earthworm’s reconnaissance and preparation for the trip were much appreciated. If you ever need to phone a friend regarding AT trivia, Earthworm’s your guy.

    We had hoped to get started just after 7am, but after morning constitutions in Lovingston McD’s (single head) and dropping off a car at the Fish Hatchery we didn’t set out until about 8am.

    We encountered an unexpected snow and ice blanket on multiple summits and on the north sides of the peaks. Snowmageddon 2015 left snow and frozen ice that had melted to the ground but then refroze to make hiking more difficult.

    We were hoping to complete the hike by noon…we finished at 2pm.

    4.3 miles of uphill hiking to begin our journey were no joke.

    The parking area at Rt. 56 crossing of the Appalachian Trail is hard to find…we missed it…twice.

    YHC’s gallon water jug was ridiculed, yet it served its purpose well.

    Always hike with poles.

    Spyrock was a frozen iceball. Sensibly, nobody attempted an ascent.

    Welcome to the fold, Flip Phone. We look forward to you posting to a regular Richmond workout soon!