Tag: DownRange

17 of Bellevue’s tallest redwoods and one downranger came out to Peres ika to see what Gomer Pyle was bringing. According to the two FNGs that Pure Lead EHd during the workout, this is what went down more or less:

Gitty up start: 8 Burpees. Welcome. Bear Crawl down the hill to the CoP. Mission. Disclaimer.

All IC: 10 Sumo Squats, 10 Don Quixote, 10 Helicopters, 10 Turn n Bounce
Arms: 20 Arm Circles, 20 Reverso, Keep em up: Hands up, Hands down, 10 Overhead Claps, 10 Seal Claps. 20 Mercans, 10 Ranger Mercans, 5 wide arm Mercans fingers out, 5 regular Mercans with fingers pointing at each other, 10 Shoulder Taps, 10 Shazam. Short Mosey to rest.

Abs: 20 WW2, 10 LBCs, 10 Left Leg Straight LBCs, 10 Right Leg Straight, 10 both Legs Straight, 10 Regular, 10 Legs up LBC. 10 APD, 10 Flutter Kicks,10 Hello Dolly,10 Rosalita, 10 Heels to Heaven, 10 Box cutters, 10 Tusacaloosa Trailer Park Twisters.

Legs 10 Monkey Humpers, 10 Gorilla Humpers. 28 min in – time to Mosey

Mosey to the playground, get in groups of four grouped in two pairs. Dora the accountability explorer. This is a Dora with a twist: we take the lowest number of the pair each round. Timer team runs through the train and down the slide: 100 Mercans, 200 WW2, 300 Squats. Keep doing squats for the six. Where did all the time go?

COT Purpose. YHC took us out. Prayers to share the energy that we gained today.

Coffeeteria at Woods Coffee.

NMS – Personally YHC loves downrange posting and Qs when it works out. We all learn so much from each other – solid feedback and ideas from the PAX. Great meeting everyone there, joining 2nd F at Woods Coffee, and joining Shield Lock as a guest. Already looking forward to the next time out in the PNW!

Get some!

Missed out on the RVA Labor Day Convergence sadly, but posted down range with 7 F3 Grandstrand HIMs at AO – Sharknado. Houdini lead the group in a good mix of running and exercises to get in about 2 miles and plenty of merkins, squats, big boy sit ups and a few others. Coffee after…appreciate the southern hospitality fellas. Until next time!

Traveling with the family for Labor Day and decided to post down range. Working out in the sand is no joke! Attended Sandblox in Surfside Beach, SC for an hour of block work on the beach! Appreciate the hospitality from the F3 Grandstrand PAX members. 

YHC tested the temperature in Potomac MD for a little Potomac Rising. He was greeted cordially by 4 members of the DC brigade. According to the teacher that showed up way too early for school, here is what went down.

Mosey warm up and pick up coupons. Standard warm up including one of my new faves Willie Mays Hayes. Farmer carry to back playground.

The Thang: All together and on your own. Q calls out exercise do first set all together and various runs to other side of playground including Sprints, My captains, and high knees, then 2nd set to end OYO.

Exercises included: Blockees, Clean and press, overhead press, curls, skullcrushers, squats, swings, one arm lat pulls, etc.

Q took us out in prayer.

Had the change to workout with 5 of DC Metro’s finest this morning. Met on a football field so was expecting fun with that, only to find out they are in training mode for the 9/11 stairclimb. After a brief warm up we moseyed over to some parking deck stairs. Performed 1 burpee at bottom and escalating merkins starting from 1 at the top. 4 flights of stairs were used. The pax had ruck sacks strapped on so I felt need to stay at the front being I had no ruck. 20 rounds were completed.

AO:  Galaxy

When: 2025-08-21

QIC: Sparky

PAX (012): Abacus (Mark Green), Blue, Jaywalk (Charlie Mason), Jillian, New Coke, Pharaoh, Skyline, Sparky, Tweaker, Wideright, Wolverine (Bill Smith), BoBarry – down range from VA

PREAMBLE:

disclaimer

WARM-O-RAMA:

warm up

THE THANG:

4 corners Yo-Yo Thunderstruck Morning call Merry for time

COT:

announcements Prayers

NMM

Great to post downrange and experience some southern hospitality! Very welcoming group of dudes who knew Offshore from his travels. Apparently I was lucky because they ran back and forth through a dirty creek the day before.

9 were looking for a little workout on the beach and we found it for them. According to the early morning shell hunters, this is what went down more or less:

Gitty up start: 5 Burpees. Welcome. Mission. Disclaimer. Mosey to Beach COP.

All IC: 10 Sumo Squats, 10 Don Quixote, 10 Helicopters
Arms: 20 Arm Circles, 20 Reverso, Keep em up: Hands up and Hands down, 10 Overhead Claps, 10 Seal Claps. 10 Mercans, 10 HRMs, 10 Shoulder Taps, 10 Shazam. 10 WW2

Making sugar cookies. Get in the water – dry spot penalty:  10HRM in the surf, 10 LBC.  Back to the sand: 10 Sand Angels, 10 Australian sand Angels,

Abs: 10 WW2, 10 LBCs, 10 Left Leg Straight LBCs, 10 Right Leg Straight, 10 both Leg Straight, 10 Regular, 10 Legs up LBC. 10 TTPP. 10 Hello Dolly, 10 Flutter Kicks, 10 Rosalita

10 Squats, 10 beat your boots. 10 side lunge squats. 30 min in.

YHC found himself down range in Roanoke for Overlander beat down. Q had messaged the PAX to bring rucks which I did not get. Still got the beatdown experience nonetheless. At 5:30 Q called for a run up a hill that made Twin Team or Satan’s hill look like a speed bump.

Standard warm up with a new one Willie Mays Hayes which I will be bringing to an AO soon.

5 stations consisting of burpees, merkins, squats, lunges, cocaine bear crawls, etc. 3 exercises per station. Cycle through 20 sets of each exercise for 5 minutes. At timer rotate.

Let me tell you, this PAX got after it.

COT at top of hill with a beautiful sunrise over the mountains in the background. My phone was 3/4 mile south so I did not get a picture.