Author: Yard Sale

  • 5 Men in a Creek

    Warm Up:  Did random number of the following to make sure the guys were awake.  They must have been asleep because I don’t think anyone said a word.  Side Straddle Hops, Hillbilly’s, Copperhead Squats, LBC’s, Hand Release Merkins, Helicopters.

    Parking Lot Tracers.  This was a little different because there were cars in the lot.  There was a little discussion about who had the cleanest car.  It certainly wasn’t me.

    We headed to the shelter and broke into groups of 2 and 3.  One runs to the hard road and back while the other does skull crushers, flutter kicks, WWII Situps and Squats with your rear touching the picnic table on the way down.  Each partner ran 4 times and performed the exercise while their partner was running.

    4 Corners of Church.  Run to first corner – 20 LBC’s, Karaoke to 2nd corner 20 Merkins, run backwards to 3rd corner 20 American Hammers, Karaoke to 4th corner 20 Heals to Heaven.

    Indian run once around the church.

    Over to the parking lot for 11’s which consisted of Merkins, Bear Crawl to the other side, WWII Sit Ups and run back.

    To the flag for a ring of fire.  1st Burpees and then Merkins with a clap.

    Numberama, Namarama.  Announcements.  There was one upcoming event announced by Spit but I forget what it was.  Maybe I would have remembered if I had posted this backblast in a timely manner.  Busy Friday and weekend – I will do better next time.  As always, it was a pleasure leading these friends.

     

  • Keep it Simple Stupid

    Warm Up:  20 Side Straddle Hops, 20 LBC’s, 20 Hillbillies, 20 Hellicopers, Arm Circles, 15 Heels to Heaven, 20 Invisible Jump Ropes and 20 American Hammers

    Escalating 4 Corners of Church: Run to first corner – 5 burpees, run to next corner – 5 American Hammers, run to next corner – 5 Merkins, run to pavillion – 5 skull crushers each side.  Pause until the PAC catches up by doing planks.  Next do 10 of each, 15 of each, 10 of each and finish up with 5 of each.

    11’s:  start with 10 heels to heaven, bear crawl across the parking lot, complete 1 LBC, grapevine across the parking log and continue with 9-2, 8-3, etc…..  Cut a little short due to time constraints.

    Mosey back to the flag.  Numberama, Namerama.  Anouncements – Kid Friendly workout Saturday morning at 7:05.  Emoji took us out with a prayer.

    I’d like to welcome 2 visitors today, Kubota and Shake Down.  I didn’t hear much muble chatter this morning but maybe it was because I was at or near the rear most of the time.  Thank you to Spit and Wheelie for planking everyone up until we slower members caught up. Have a great weekend men.

     

  • This Wasn’t a Running Day?

    12 from DaVille posted on a cool August Friday morning for a beat down.

    This is how we did it

    Scout Run around the church to pick up the LIFO’s\

    COP

    • Two sets of 10 second toe toches
    • 20 Side Straddle Hops
    • 10 Four Count Merkins
    • 20 Invisible Jump Rope
    • 10 Smurf Jacks

    THANG

    11’s

    • Merkins and Goblet Squats – Bear Crawl across the parking lot.  Start with 10 merkins, run back for 1 goblet squats.  Continue until 1 merkin and 10 goblet squat

    4 Corners of The Church

    •  Run to first corner – 10 Bobby Hurley’s
    • Karaoke to 2nd corner – 20 Merkins
    • Run backwards to 3rd corner – 30 Heels to Heaven
    • Karaoke to 4th corner – 40 LBC’s

    Partner Up

    • 1 partner perform Skull Crushers on picnic benches while second runs to the far end of the field.  When partner returns, they switch.  Each partner performed 4 sets of Skull Crushers and ran 4 times.

    4 Corners of the Field

    •  Start at first corner with 40 Mountain Climbers
    • Run to second corner – 40 LBC’s
    • Run to third corner – 40 knee bends (Helix style)
    • Run to forth corner – 40 leg scissors with feet 6 inches off the ground

    Numberama, Nanerama, Wild Thing took us out

    As I get in better shape this fall I hope to be leading from the front instead of the rear.  As always, it was my pleasure and a blessing to be able to lead these guys.

    ANNOUNCEMENTS

    • Reese Strong (9/16/17) registration is open.   We currently have 38 signed up but are hoping for 50.
    • F3 RVA Crab Fest – Starts around 11:30 – 12:00 after Reese Strong at Circle K’s.  Let him know if you’ll be attending.
    • First Thursdays is coming up – discussing playing basketball and heading to Kreggers afterwards.

     

  • Record Day for Kettle Bells

    11 Brave Souls gathered on a cloudy first day of summer for a Kettle Bell workout.

    Started off with a mosey to the front of the school to warmup.

    Warmup:  20 SSH, 20 Merkins, 20 WWII Situps with your bell and arm circles – 10 forward large then 5 small and reverse.

    The Workout:

    Partner Up – one swings kettle bell (switching arms when they want) while the other runs a lap around the bus loop.  Each partner did this 5 times.

    4 Corners of the Bus Loop, lunging between in a group.  1st Corner – 20 Goblet Squats (4 count), 2nd corner – Approximately 20 Boat – Canoe’s (until QIC was worn out).  3rd Corner – Turkish Get Ups – 5 each side.  4th Corner – 20 Cleans – each side.

    Lay on ground on your back with head over curb (I’m not sure what this is called).  40 reps of lifting kettle bell from ground above your head to your chest.

    Kettle Bell Lunge Press – 20 each side

    Sit in Circle with backs to each other.  Pass kettle bells to your left – twice around the circle.  We kept passing until everyone got their bell back which took a while.

    Mosey to the flag for ring of fire with 5 merkins each.  Spit cranked them out one handed – very impressive.

    Numberama, Namerama, Anouncements.

    VQ is coming up next week.  After some encouragement, we believe all spots are full.  Reese Strong 5K is coming up in September.  Phonics is heavily involved with this and we plan to field a large group again.

    QIC took us out with a prayer.

    This was the largest group we’ve had for a Kettle Bell workout and is hopefully a sign of things to come.  The smallest member posted today with the largest Kettle Bell and didn’t miss a beat.  Some comments were made regarding compensating for other deficiencies but Helix knocked it out of the park.  Nice job gentlemen and it was my privilege to lead you today.

  • Son of a Ditch

    Four eager souls posted on a cool 54 degree Thursday morning.

    Warmups included all in cadence, 20 Side Straddle Hops, 20 Freddie Mercuries, 20 WWII Sit ups, 40 Merkins and Arm Circles.

    After warmups, the PAX mozied over to the drainage ditch for 11’s. We started with 10 merkins and 1 WWII sit ups.  After getting to 1 and 10, we headed over to the Green Acres cross country trails. I had planned on spending the entire workout in the ditch but couldn’t resist getting out of my comfort zone.  Since I hadn’t been on these trails, Phonics led the way.  I have no idea how far we went but we were in beautiful hilly woods with deer, bridges and creeks.  With the distraction of the sites it really didn’t feel like work.  In the future, we will make many stops in these woods for exercises but didn’t have the time today.  At the end of the woods we did a few planks, trading which arm and/or leg was raised and did another 20 merkins.  We then mozied over to the ball fields.  We karaoked across the first field, lunged across the second field, sprinted across the third field and mozied back to the flag.  We knocked out a few more merkins while at the flag and were out of time.

    Numberama

    Namarama

    Announcements were made by Phonics regarding the charity corn hole tournament this Saturday, an update on how the Mechanicsville takeover was going this week and the virgin Q coming up later this month.

    Yard Sale took us out with a prayer.

    I never thought I’d lead a running heavy workout but I did.  Thank you all for letting me be a part of this great group.

  • MaNNdate 5/31/17

     

    7 made it out of the fart sack on a beautiful Wednesday morning.  Many muscles were soar from from hills at the convergence down at Tredegar on Monday and running on the cross country trails behind Atlee HS on Tuesday.  Now it was time to do some Mannly work with the kettle bells.

    Mosey to the entrance of the school to warmup.

    Warmups consisted on SSH, WWII Situps, Helicopters, Arm Circles and Copperhead Squats

    Started with 11’s between the front of school and across the bus loop.  Goblet Squats and Kettle bell Halo’s

    20 around the leg figure 8 passes.

    40 hip halo’s

    Mosey a few feet to the 4 corners of the bus loop.  Run between corners with kettle bell over head.

    • 10 kettle bell swings
    • 10 One Arm Presses (each arm)
    • 10 boat – canoe’s
    • 10 sit-up presses
    • 20 kettle bell swings
    • 20 one arm presses (each arm)

    Lay in grass – head over curb.  Bring kettle bell from check to ground – 40 times

    Mosey to flag.  Sit in a circle with backs to each other.  Pass bells several times to left and then to the right.

    Time was running out.  Circled up around the flag.

    Numberama

    Namarama

    Mudface took us out with a prayer.

    It was my honor to lead these guys.

  • The Creek 6/2/17 – 48 Of Everything for my 48th

    When 6/2/17

    QIC – YardSale

    The PAX:  MudFace, Chewey, Spit, Carnivore, Opus, Bucket Mouth, No Idea, Wheelie, Byproduct, Pavarotti, Tea Party, Emoji, LP, Ewok, Yard Sale

    Mosey once around the building to pick up LIFO’s.  We picked up at least 3.

    Warmups:  Helicopters, Don Quixote’s, Arm Circles, LBC’s and Merkins

    4 Corners of Church – team up – one runs around the building while one exercises.  Each team must do:

    • 48 Burpees
    • 96 Merkins
    • 144 Freddie Mercuries
    • 192 Side Straddle Hops – The Carpenter was absent but would have loved this.

    Mosey to the picnic shelter

    • 24 skull crushers (each side)  – mental note for next time – don’t watch Wheelie while counting.
    • 48 dips

    Mosey to the field for 4 Corners of the Field (Merkins can be substituted for any exercise – this is Merkin Challenge Month)

    • 48 flutter kicks
    • 48 heals to heaven
    • 48 WWII sit ups
    • 48 squats

    There was a heavy dew so I couldn’t resist Tunnel of Love

    Snake style Indian Run.  With multiple young pax members, this was a bit of a challenge but we made it.

    Numberama

    Namarama

    I took us out with a prayer.  There is no way I’d rather start off my 48th birthday than to be out here with these guys.

  • The Wander Bra?

    12 overcame their fartsack to better themselves, their PAX and community this morning.  (Chowdah, LP, (FNG) Wilt, Opus, Mud Face, Chewey, Byproduct,(FNG) Jiff, Bucket Mouth, Macro, Wheelie, Yard Sale). It was great to have 2 FNG’s this morning. We were without a SF but the PAX got to work. Looks like I may need to step up and make one.

    This is how it went to down

    Mosey around the church building and back to the front lot so any LIFO’s can catch up.

    COP (All in IC)

    • SSH
    • Hillbilly’s
    • Arm Circles
    • LBC’s
    • Heals to Heaven
    • Merkins

    11’s including WWII Sit Ups (that’s the challenge this month) and Surfer Merkins

    Wander Bra – PAX completed several reps holdings bricks in both hands.

    PAX partnered up – 1 performed dips on the picnic tables while the other ran across the field to the light pole. When they returned, the partners switched. Repeat 2 times.

    Wilt Chamberlains – Only 50 each but with bricks around the 4 corners of the field

    • LBC’s
    • Flutter Kicks
    • Copperhead Squats
    • Lunge to the end

    Tunnel of Love

    Black Snake Run

    Time flew by and it was time to head back to where the flag should be.

    Numberama, Namerama, Chowdah took us out.

    Macro will be heading off to the National Guard for most of the summer. I think he may have had an unfair advantage in the Tunnel of Love.

    Surfer Merkins and the Wonder Bras were new for this PAX. Surfer Merkins are harder than I thought and probably shouldn’t be included in 11’s next time. Wonder Bra’s were easier than I expected. Probably should hold them a little longer next time but it’s hard to be patient when you’re leading.

    Bucket Mouth had great lateral movement during the Snake Run. To be 19 again….

    Announcements:

     

    • Ashcreek 5k May 20th.
    • Byproduct is moving tomorrow. Several PAX members will be helping. Byproduct will send out details in Messenger. Mud Face let Byproduct know if he doesn’t show up next Friday for the workout, the PAX will move his stuff back.

  • Kettlebells in the Mist

    6 men (Spit, Mud Face, The Carpenter, Blue Cheese, Helix and Yard Sale)  climbed out of the fartsack after 4 days of rain, hoping for stars and clear skies but were greeted by clouds and a steady mist.  This is how it went down:

    Mosey to concrete pad at the entrance of the school.  Warm up exercises included : SSH x 40 , Don Quixote’s x 20, Arm Circles 10 small, 5 large and reverse, Mountain Climbers – 20, Merkins – 20, LBCs x 40.  Kettlebell Halo 1 minute each direction.

    Short mosey to the bus loop for Four Corners of the Bus Loop.  1st corner – 20 boat – canoe’s , 2nd corner – 20 goblet squats, 3rd corner – 20 kettle bell 2 handed swings, 4th corner 20 military sit ups with kettlebell.  In the long stretches between corners PAX members held their kettlebell above their heads.  In the short stretches PAX members performed lunges.  Each PAX member went around 3-4 times. 

    Next lay on the sidewalk with head over curb.  Take kettlebell 20 times from ground to chest.

    Next kettlebell racked squat.  20 times with kettlebell in right hand and 20 in the left.

    Next kettlebell regular tow.  20 times each arm.

    Next – Pick a partner.    One partner runs around the bus loop.   One starts the exercise.  When the partner gets back, they trade places running and exercising.  The exercise was single handed kettlebell swing with changing hands.  Change of hands occurred chest high at each upward swing.  Each PAX member made it 2 times around the bus loop.    

    Mosey to the flag for ring of fire.  Each PAX member did 10 merkins.  Perfect form was accomplished by Helix.  Mudface and Blue Cheese punished themselves by holding the last one for several seconds. 

    Numberama, Namearama, Mudface took us out with a thoughtful prayer.

    Announcements – I forgot to ask so none were made

     

     

  • DaCreek 4/21/17

    10 men (Opus, Byproduct, Phonics, Bucket Mouth, Mud Face, Chewy, LP, Chowder, Spit, Yard Sale)  climbed out of the fartsack to greet a very humid morning this spring for a beatdown.  This is what we did:

    Mosey to parking lot near pavilion for COP.  Exercises included : SSH x 50 IC , Invisible Jump Rope x 40 IC, LBCs x 40 IC, Hillbilly’s x 20 IC, Freddie Mercury’s x 20 IC, 4 count Copper Head Squats x  20, Arm Circles 10 small, 5 large and reverse.

    Pick a partner.  One partner runs around the building, one starts the exercise.  When the partner gets back, they trade places running and exercising.  Between exercises the exercising partner runs to the next corner.  Exercises were 50 burpees, 100 merkins, 150 squats and 200 LBC’s. Earlier finishers circled back to help and encourage the others.

    Mosey to the open field for black snake.  Mud Face was first and made many positive comments about the experience.  Spit was definitely the most agile weaving in and out with ease. 2 laps around the field and everyone had made it from front to back.

    We stayed in the field for a little Wilt Chamberlain.  Several comments were made about what exactly Wilt was famous for and what the 100 pertained to.  In honor of Wilt’s 100 we performed the following exercises at the 4 corners of the field:

    100 LBC’s

    100 Copper Head Squats

    100 Flutter Kicks (I thought this would be restful but after about 40 we were definitely feeling it)

    100 Lunges (50 each leg).

    We were quickly running out of time but needed some arm work.  Mosey to picnic shelter for dips.  10 slow four count dips to feel a little burn in the arms to match the wobbly legs.

    Mosey back to Shovel Flag for ring of fire.  We only had 2 minutes so everyone got in the plank position and went around the ring doing 5 merkins.  Spit finished his up with a clap which Yard Sales tried to match, but poorly.

    Numberama, Namearama, Opus took us out with quick prayer.

    Announcements

    Ashcreek 5K, May 20, 2017

    CVille expansion. Send LabRat names, emails.

    New Mechanicsville AO at Pole Green Park in planning stages.  First workout tentatively planned for May 11, 2017.  See Phonics.

    It was my honor to lead this group of men today.  These clowns are truly making a difference in my life and for that I thank all of them.