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,…
Browsing: Expansion
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…
YHC posted with about 115 other PAX in the 6:00 wave at the Lincoln Memorial in DC for the 5th annual 9/11 Stairclimb in the pouring rain. The first wave of early risers went off at 5:00 and had what looked like about 50 PAX – according to the tourists and the couple getting their wedding photos in this is what happened this year. Run, walk, crawl whatever you have to do to get up and down the Lincoln Memorial steps with a beatdown at the bottom while waiting for the 6 There are 87 stairs, you should touch every…
For 4 or 5 years some of the Pax have been volunteering as running coaches for The Healing Place 10k Training Team. Regulars include Offshore, Swiper and YHC but we have seen a host of including but not limited to LabRat, Hardywood, Bootleg, and the man who first brought it to my attention at least – Upchuck. We have a lot of fun and the guys from THP really appreciate our support. THP is a homeless shelter and a recovery center for men who have substance abuse disorder, alcoholism, drug addiction etc. It is often a fellas last hope when…
Brothers, please save the date – the PAX of RVA are invited two weeks from today on July 8th for an open conversation, Town Hall style, to pull our Nano regions together and develop strategies for helping our Region grow in all 3 F’s. Venue is TBD, but expect an 8pm start. If you have any great ideas for how you would like to see F3RVA grow, start writing them down. Best, Dr TryHard
Two freedom loving warriors made a choice without force or coercion to greet the dawn of a new day. The internal calling to improve oneself was so great no incentive, lottery or external prize was needed. According to the Amelia County Historical Society, it went a little something like this. Start at the courthouse and mosey around downtown to the public soccer field. This soccer field was to No Toll as road kill is to filet minon. COP SSH, IW, DQ, WWII, FB, Merkin X 20 Country Mile: Follow the approximately 1/2 mile loop and complete one burpee at each…
One freedom loving warrior fought off the fartsack to christen the newest AO. According to the county historical offices, it went a little something like this. COP – Light run around courthouse square. Hells Half Mile Burpees – Following a 6/10 mile route around town, complete a burpee at each light post. Hells Half Mile Pain Roulette – Same route as above. At each light alternate between 10 merkins and 10 v-ups. Compounding Four Corners – Corner 1 10 Squats, Corner 2 10 Merkins, Corner 3 10 WWII, Corner 4 10 Burpees. Hit each corner on the way out and…
3 suburban warriors showed for the 5:15 WaThoHuk (Or as I prefer, WTH!) pre-run of 1.7 miles. West on Three Chopt, North on John Rolfe. East into West Broad Village (WBV), round the lake and reverse route back to the flag. We picked up another 4 passengers, for a total of 7 brave souls, and departed into the gloom. The Thang: Quick warm up waiting for Don Draper: SSH x10; Merkin x15; LBC x25 Mr. Draper, as it turns out, drove all the way to Short Pump, but realized when exiting 288 he had FORGOTTEN HIS SHOES. ? Not gonna…
A solid nine-PAX of modern day Jim Thorpes posted to the newest unofficial AO to follow DTH down the 3+ mile Bright Path. Despite all wearing matching shoes, here’s how the Great Spirit inspired us to greatness: The THANG: Mosey around the bus loop, then circle up for COP #1: Welcome & F3 DisclaimerNancy KerrigansDon QuixotesImperial Squat WalkersHairy RockettesRosalita Whips Mosey back to the track for COP #2: LAP #1: Partner up for x1 Burpee CMIYC, Bernie until tagged by partnerLAP #2: GrabAss (Q calls a name, that man sprints away, PAX give chase and GrabAss winner calls out x10 reps of…