F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: DownRange

Nine from Arlington welcomed a traveling Splinter for a perfect morning beatdown at Yorktown High School. The turf was damp but perfect, eclipsing the quality of fields at NoToll. The Thang Four corners for COP, lots of variations of merkins including superman and swimmer merkins, which I enjoyed and will likely reuse in the future. Multiple variations of catch me if you can. Fun with Bocce balls. Toss a ball with a partner and treat it as an exercise race. You have to do exercises until your partner returns. Fun time was had by all.

13 came out of the mist for today’s version of The Patriot.  With YHC moseying Down Range to his ancestral homeland of Northern Virginia, The Gloom shined a bit brighter today with temps sunny and 70. Lucius had the Q and appeared at 5:15 with a mix of traffic cones and a soccer ball – an added motivator.    COP SSHs x20 (so far, so familiar)Little baby arm circles 10 forward…5 bigger…Reverso…5 and 5Cherry pickers x9Standing Stair Climbers (just forget YHC mentioned these) Drop Sprint Run around track…at two points on the track, last man to the orange cone drops…

PAX managed to show up for the Ruck edition of Stinkhill. Spit and YHC got some early morning mileage in before hand. Warmarama: Side Straddle Hop, Imperial Walkers, Through the Tunnels, Michael Phelps, Arm Circles The Thang: PAX moseyed with their ruck sacks to the field next to the Brown’s Mound. There the PAX partnered up and used heavy sand bags for the following. Partner A did Thrusters with sandbags and rucksacks while Partner B moseyed as fast as possible around the side walk loop. Next the PAX switched to Squats with the rucks and sandbags again the other partner…

4 Beach Warriors and 1 Down-ranger arrived at a soaked Mount Trashmore to get their Sunday started off right. The F3 Hampton Roads App said it was 75 and Sunny but YHC’s RVA app said it was 70 and Sunny. YHC trust the RVA app. Some Shovel Flags were planted and the PAX got to work. This is how it went down COP (ALL IC) – SSH, Cherry Pickers, Hillbillies, DQ, LBC’s, Heels to Haven, Merkins THANG Mosey around the AO and up the stairs to top of the hill Triple Check –  Two are doing Wilson’s Boxing Dying Cockroach…

4 DaVillans climb out of their bunks to enjoy a downrange workout. This how it went down: YHC started things off. Mosey around the camp and head to the field COP (ALL IC) – SSH, DQ, Hillbillies, Merkins, LBC’s, Gas Pump, Dying Cockroach, Arm Circles THANG 11’s – 10 Merkins, Bernie Sanders up a hill, 1 WWII, run back down. Rinse and Repeat till 1 and 10. Partner Carrier across the field to some benches Crushing Dips – 10 Skull Crushers each leg then 10 Dips (ALL IC) The Carpenter takes the Q Dora – 100 Dips, 200 (2ct) American…

WARM-O-RAMA Helo x15 T jacks  x20 Merkin 1.5 x10 SSHops x30 Basic Burpee x20 Plank Roll x10 Warmup Mosey to the top of StinkHill.  Grab coupons and perform 2 sets of:  Press Jacks, Squat Cross, Lateral Squat Hops Mosey down to the field for the Beatdown 21.  Transit the length of the field 21 times with the following exercises, and at the end of each perform an increasing (by 1) number of Merkins (231 total) Sprint; Partner carry, Bear crawl, Backwards run, Long jump, Bear crawl burpee, Forward lunge, Walking imperial walker, Side lunge to right, Skip jump, Gorilla crawl, Side straddle hopper, Crawl bear, Side lunge to left, Zig Zag Paint, Side bear crawl, 5x5s…

Deflator DR for work took the Q on a windy and wet (real feel: sunny and 75) Thursday morning to advance the fitness, fellowship, and faith of himself and 6 HIM. Warm o rama Helo x15, T Jacks x15, SSHops x34, Merkin 1.5 x10 Warmup Lap – Indian run with the last guy singing a song with “rain” in the title on the way to the front.  Only SpaceMonkey and YHC sang.  Other PAX not quite used to Q Deflator style – caught ‘em by surprise. The Thang – perform three rounds of the following seven exercises in varying rep…

While downrange to help out with Hurricane Florence, three F3HR PAX could not pass up the opportunity to workout in a perfect AO location on Sunday morning after the work day.  We were staying at YHC’s in-laws’ house, and there is a park directly behind their house that is a perfect spot for some F3 adventures.  Here’s how it went. Warmarama:  30x SSH, 10x Merkins (IC), 10x Hillbilly Walkers, One lap around the pond (approximately 1 km) The THANG:  Triple check. PAX 1 does inverted rows on parallel bars. PAX 2 holds Al Gore. PAX 3 (timer) does 15 burpees. …

Three F3HR PAX took the trip down to Wilmington, NC to assist with recovery efforts from Hurricane Florence.  We left Hampton Roads Friday evening after work and spent the night at YHC’s in-laws’ house.  At 0445 Saturday morning we hit the road again to drive to Wrightsville Beach where we joined F3 Cape Fear for a beatdown at their Baywatch AO.  This beatdown included a pretty brutal warmup followed by some lighthearted relays out on the beach.  Fellowship was good and Hampton Roads was represented well with Average Joe on a winning relay team and coming home with a commemorative…

YHC (your humble correspondent) rose early Sunday morning in anticipation of the #SlothHill beatdown. A quick check of the Q schedule revealed this morning’s leader would be Scully. YHC found this a little strange (Scully was in Milwaukee the day prior watching his son and the Dodgers beat the Brewers in game 2); however, the assumption (never assume) was made that he must have caught a flight back after the game (the game was in the afternoon). This was not the case as was discovered while gathered around the shovel flags. YHC and SubMac proceeded with a hot potato. Side…

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