Heavy rain pelting the tin roof of our missions house suggested I might be heading into a wet solo workout, but a few headlocks yesterday did the trick and five PAX (including one FNG) beat the temptation of the fartsack to take on a rainy beatdown. There were lots of core exercises under the awning, and variable lunging and running loops, all the while explaining the history/principles/credo/etc of F3 to our FNG, Dr Mel, who’s another doc here at Kudjip Station. Most significantly, Imelda is our first female PAX to join Ground Zero and she kicked the workout in the…
Browsing: DownRange
0600 found YHC starting a veeeery slow solo warmerama having stayed up too late last night. There was at least one HC, so nothing exciting happened until Mountain Oyster arrived a few minutes later. It rained hard last night and the misty sunrise was a beautiful rosy orange glow as we ran down the gravel road hill, and went a little further than usual to a playground in Jordan Valley. A few rounds of upper body reps completed – pullups, derkins, dips – then variable movements and sprint back to the top where the small soccer field is. Polesmokers and…
Boardwalk and YHC arrived on time and kicked off a warmerama accompanied by solid conversation about the majesty of the Highland’s sunrise, casting new rosy colors across the distant mountain ridge, a testament to God’s creation. We kept the HR up with a run down to the bottom lands, variable exercises and movements back to the top, where C30 met us – seems the fartsack had momentarily got the better of him. The PAX took on 11’s with 2-count ball dippers and merkins, with a run across the soccer field between reps. We then hit up the covered cement pad…
Howdie from the Western Highlands of PNG! YHC had a crew of FIVE FNG’s come out this AM to sample the F3 fun they’d been hearing about, and as it would turn out, apart from my buddy Dr Mark, it was missionary boys aged 8-12 who joined us. YHC reviewed all the basics about F3 as we went through a solid warmerama, then gave them a beatdown tour of Ground Zero, down and up the gravel road hill with variable IC reps and movements, a bunch of Mary under the awning, a couple rounds of indigenous carousel planks with burpees,…
While on my golf trip to Myrtle Beach I made it to a workout. Harder than I thought it would be just to get up early but I did it. And I don’t regret it, even a little bit. Here’s a brief description of what we did. I only remember the name of the Q, but there 5 of us. Warmup was your typical SSH plus some burpees, Don quyotes, Imperial walkers, and arm circles. Moseyed over to somewhere and grabbed a cinder block. Carried the block about a 5th of a mile to a parking lot. 5 curls at…
After a hard rain last night a super squishy soccer field welcomed 6 HIM’s for a DTH beatdown in the blooming Highland dawn. With 3 FNG’s to show the ropes, YHC led the following: WARMERAMA: Welcome, Disclaimer, Review of Credo and 5 Principles, Variable IC reps to warm ip top to bottom COP #1: Mosey down the long gravel road to the bottom, Burpees OYO, then return to the top via Sprint, Lunge Walk, Backwards Lunge Walk, and Burpee Broadjumps COP #2: Under the covered awning, variable core reps IC COP #3: On the chain railing, indigenous peoples movement, alternating…
YHC covered hospital call for the second time yesterday (Mon), and it was a tough day, but thankfully the the last call was around midnight, so YHC got a solid 5 hours of sleep. Having committed to the rest of Station that YHC would be present at Ground Zero every Tue/Thur/Sat during our short stay, there was no question about posting this AM. As it would turn out, recently named Quadfather was feeling sick, so YHC had a 45min solo sweatfest, as follows: WARMERAMA: Various combination of IC warmup exercises with moving warmup exercises. 5 minutes in and already out…
Brothers, posting from Papua New Guinea, I wanted to share a quick Backblast for this morning’s first bootcamp here on Kudjip Hospital Station, AO titled “Ground Zero”. The temps were in the 60’s with a warm sunrise during our 45min sweatfest. Two FNG’s posted, longtime Surgeon Dr Ben Radcliffe and his son Matthias, aged 9. Here’s how we got a strong start for the reinvigoration of F3 in PNG: Warmerama: Circle up on the “soccer field”, F3 welcome, review of core principals and credo, and encouragement to modify however needed. Then we ran a couple laps and jumped into the…
One galloped out of the gate early (pre-5) for the latest edition of The Clinic. Temperatures were 70 and sunny. According to Omar, the following “tree mile run” might have happened: Walk TYA-style to the Baptist Health Clinic, run the office park, cross Peters, run the other office park north to Broward Blvd., unlike the Wise Men, return by the same route. Just under 5. Number, name. NMS: As one does, YHC bumped into Omar in the parking lot. “How are you doing?” YHC asked. “Can’t complain. What good would it do?” he said. YHC responded with, “We don’t work…
One veteran brought the office key for the latest edition of The Clinic. Temps were 70 and sunny. According to the lady locked out of her hotel room, the following might have happened: Stretch, 3/5ths of a mile run, stop, Fudd, 4.5 mile run. YHC continues to recommend bringing the office keys to The Clinic. Number, name, YHC took himself out with a little reminder for patience and kindness. NMS: True to form, police appeared at the La Quinta. The Clinic is never boring.