Tag: DownRange

One chose to throw off the warm lure of the Fart Sack at the latest edition of The Clinic. Temperatures were 70 and sunny. According to the driver of the hazardous hospital waste removal truck barreling through the parking lot, the following might have happened.

Northbound loop. Office park, cross Peters, Office park #2, up to 10th, to 78th, to Federated, to shopping mall parking lot, to Broward, and then reverso BTTVSF.

NMS: Chillier than usual with game time temp around 58. YHC did neither SSHs nor any ridges.

Call it 4.5 today. Not terrible, and the running legs are coming back after a fall hiatus.

White Whale led a hell of a beatdown this gloom down in Midtown Raleigh at the Lourdes of Discipline AO. It was pretty quiet, didn’t get a chance to chatter much. When we weren’t doing burpees, squats or merkins, we were racing to the next point for more reps or running an indeginous form. 3.39 miles of running.

White Whale ended with this quote,
“The opposite of faith is certainty. Where there is certainty, there is no room for faith”.

YHC posted downrange at The Overlander at F3 Roanoke.

YHC was admiring awhat he thought was a huge hill and one of the PAX said “That’s SFH, we have the Long F’n Hill behind it”

Great PAX of 19 with some parking lot coffeerama for 2nd F after.

Here’s the Q’s Backblast:

WARMUP: Circle up, count off, disclaimer, Pax are confused as to why I needed 20 guys for my plan to work….I guess we will never know, various warmup exercises. Long mosey down the road and back to library. More warmup exercises to make sure everyone is warmed up.

THE THANG: Go to the square in front of library. Partner up. 1 pax does stationary exercise while the other travels. R1: 125 burpees, bear crawl “short” sides, spring “long” sides R2: 200 squats, yog square. R3: Mosey back to parking lot, 125 merkins OYO. Some did more, some did less. Recover.

MARY: Dunphy closed us out with a motivator, always a Pax favorite.

ANNOUNCEMENTS: Winter Challenge coming soon, get on the Q sheet. Happy to have Pre School DR from Portland, Oregon and Big Rig from RVA. COT: Blindspot prayed us out. Use the ‘New Backblast’ button to create a new backblast

F3 Grandstrand doesn’t hold a New Year’s Convergence and now I see why. These boys must have stayed up all night to party as only 3 HIMs showed up this AM at The Oyster. Started the new year off with a hot potato. According to the female hollering “I hate you. DO NOT FOLLOW ME!” to the apparent ex boyfriend following said female at 5:38 AM this is how it went down:

Karma started us of with: Warmup with various IC exercises ending in 10 burpees

Moseyed over to the bridge to cross over the water via bear crawl. 9 burpees. Continue mosey down 6 blocks to the tennis courts. 8 burpees. Karoaked across 2 tennis courts for 10 HRMs and back to the start for 7 burpees. Continued with exercise down until 1 burpee.

Q tossed to Sarge: Moseyed way back in the direction of the flag and stopped at intersections for various exercises – Squats x 25, Lunges x 20, WWIIs x 25, Flutter Kicks x 20

Q tossed to YHC with 5 mins left: Mailbox exercises starting with 1 Merkin, run to next mailbox for 1 Merkin + 2 Carolina Dry docks, run to next and add 3 Squats, continue on, add 4 Lieutenant dans and finally 5 LBCs. Running short on time with 1/2 mile back to the flag so picked up the pace and returned to the flag at 6:15 on the dot for a total of 2.4 miles.

Numbers, Names, Karma took us out in prayer

Likely heading back to VA later today and I appreciate all of the hospitality from the F3 Grandstrand crew. If you ever travel down this way, definitely check out The Oyster and Blackbeard’s Revenge as well as other AOs they may have in the area. Happy New Year to all and looking forward to continuing to better ourselves in 2025!

Closing out 2024 with 1 final down range post in Surfside Beach/Murrells Inlet area. Respect to the 14 HIMs that showed up this morning. There were equal if not more PAX members that were 50+ in age today including Papa Smurf who is 76! Great to post with these fellas today and end 2024 with a good workout. Look forward to what 2025 has to offer. Here is how the workout went down:

Warmup with various IC exercises including a variety of shoulder exercises that had my shoulders burning!

COP 1: Lap around the baseball field to the benches. Partner up – alternate between wall sits and exercises on the benches to include dips, decline merkins, incline merkins, step ups x 24 each

COP 2: Basketball Court Suicides including various exercises and bear crawls

COP 3: Ring of Fire of your favorite called exercise x 24

BTTF, Numbers, Names, Announcements, COT

Enjoying a little rest and relaxation down at Surfside Beach, SC with the family, but still gotta keep the muffin top away. Posted with 9 of the F3 Grandstrand fellas at the AO – The Oyster. Here is how it went down:

Various IC warm up exercises.

COP 1: Mosey to the waterway bridge to bear crawl up and over. Moseyed through the streets of Surfside stopping at 3 different intersections for 10 squats, 10 merkins, 10 wide merkins, 10 diamond merkins.

COP 2: Moseyed to a public beach access with a big ramp up and over to the beach. Performed 11s with peter parkers in the parking lot and squats on the beach.

COP 3: Indian run on the beach down to the pier. At the pier ran up the stairs and performed 1 burpee at the top and back down.

COP 4: Mosey back towards the flag stopping at 2 intersections to perform 10 merkins followed by a jail break at the last back to the flag for 10 more merkins.

Numbers, Names, Prayer

Always fun to post downrange and see how different areas run things. Hoping to post another time or 2 while down here to end 2024 right and bring in 2025 even better!

The Timber Boys didn’t feel much like playing today so big papa Beaver headed on downrange to Newport News to get in on a beatdown before heading up the coastline for a job in DE.

Warmarama – SSH, Michael Phelps, DQ’s, Through The Tunnel, Helicopters.

Mosey Coupon to the field.

Toss a frisbee to the picnic pad, chase it and run it back. If you land in the grass do 5 burpees when you get back. Grab a card off of stack to perform workout and reps until stack runs out.

Mosey around nearby building.

Repeat frisbee workout.

Mosey coupons back to meeting spot and end with some Mary.

Numbers and Namarama

End in COT – Prayers for Ketchups situation, his family is now raising a 2 year old within the family because the child’s mother is now living on the streets. Marvel led us with some great advice and words and took us out in prayer.

Awesome 49th birthday beatdown. A lot of leg blasting went down! Even got a new workout to bring back to the RVA crew. Time to get some balls!!! Tennis balls.