Category: Richmond, VA

  • Two Years!

    18 warriors showed up to celebrate two years of The Creek and it went down something like this…

    Slaughter Start – 26 merkins

    The Carpenter took the Q

    Mosey around the church building

    COP All IC – 25 SSHs, 5 HRMs, 10 copperhead squats, 6 HRMs, 10 dying cockroaches, 7 HRMs, 10 don quixotes, 8 HRMs, 25 LBCs, 9 HRMs, arm circles, 10 HRMs

    Mosey to the front of the building near the loop

    Loop This!

    • Partner up
    • One partner goes around the loop, half with bear crawl, half with lunges while the other partner does WWII sit-ups. Switch.
    • One partner goes around the loop, half with crab walk, half with lunges while the other partner does HRMs. Switch.

    Spit took the Q

    Mosey to the field

    Polar Bear Dora

    • Partner up – one partner grabs a cinder block
    • One partner does 5 polar bears out and 5 polar bears back while the other exercises. Switch until all exercises completed
    • 100 overhead presses, 200 leg raises while holding the cinder block up, 300 squats while holding the cinder block

    Mosey to the flag

    10 boo-yah merkins!

    Numberama, Namerama, Announcements, Wild Thing took us out

    Announcements

    • Convergence tomorrow morning – 6 am at Dogpile followed by a COP and then run
    • Puppy pile next Saturday after Dogpile

    NMS

    Abacus called for a Friday morning AO a few years ago and there were many doubters. He and a few others pushed through the resistance and fired up The Creek. To this day, no one really knows the location of the creek but the AO is next to a neighborhood called Ashcreek so there you have it…

    The PAX rolled in and was ready to go to work. Hardywood elicited a cheer as he located his special parking spot (Spit noticed that non-DaVillians tend to park in the spots closest to the road). Emoji offered gloves and somebody confused it for a drug deal. There is never a dull moment at The Creek.

    Spit called for a slaughter start of 26 merkins. 26 men showed up for the one year anniversary of The Creek last year and we paid respect.

    YHC took the Q from there and the COP showcased some of the PAX doing all kinds of dance moves during the SSHs. YHC limited the number to 25 to stop the madness while recognizing that someone was going to get hurt. The increasing HRMs strategically placed between each exercise elicited the expected groans and provided for a full warm-up before heading over to The Loop.

    The initial bear crawlers collided and fought for position like they were at the RIR. It is a race weekend here in Richmond so they were not too far off from the festivities. Wilt tried to out-crab-walk YHC and got run over. He eventually got smashed by Spit as well. Wilt exclaimed that he felt like he was in a Mario Kart race without any weapons. The only weapon that is necessary at a F3 workout is determination. The PAX showed that this morning. Spike and Hardywood crushed The Loop exercises and finished way ahead of everyone else. That is a team that you don’t want to mess with!

    Spit took the Q and dished out some Creekish (whatever that means) pain in the field with the cinder blocks and polar bears. The PAX didn’t relent and knocked out the exercises in a timely manner with limited mumble chatter. Spit forced the 2.0s to go for a run around the field because they lost focus. Spit will do just fine as his 2.0 grows older. I’m sure his 2.0 will have to do some runs around the neighborhood if he talks back or fails to get his chores done.

    It was a great morning all around as we celebrate two years of The Creek. It would have only been better if Abacus had shown up and made us do 45 minutes of ab insanity… He didn’t… Let’s go for another year and look forward to starting next year’s workout with a slaughter start of 18 of something…

    The Carpenter

     

  • The Hill Has Eyes

    YHC arrived obscenely early (5:28) to find a lone Rosie Mobile waiting in the Bettie Weaver lot. On the mark, a PAX of two set off to wage a battle of Mind vs Minutes. The idea is simple: run for five minutes, stop and do things for five minutes, then repeat. Here’s how it went:

    Mosey up Twin Team Hill (got about 3/4 to summit). Stop for COP: SSH (sideways on hill), DQ, Russian Soldiers, uphill WWIIs, derkins, lunge uphill until time. It was here that Doozy found us and the PAX became three.

    Mosey back to Bettie’s Bus Loop. One man posted on each end of the straightaway doing LBCs and squats, respectively, while 3rd man bear crawls the length (and what a length it was…). Swap out when the bear reaches you until time.

    Mosey behind JRHS to the tires. Flip a tire for five minutes.

    Mosey the long way back to Bettie for regular ol’ triple check: one merkin followed by a 5-count (and repeat), WWIIs, and run the front circle.

    6:15 waits for no man, so from there it was numbers, names, ‘nouncements.

    MOLESKIN

    YHC has a much easier time mentally regulating a set number of exercises, and a time with an indefinite rep count messes with my head…which was the point. From the first running set, it was clear that five minutes is a much longer time than expected. YHC is becoming more interested in the sorts of exercise routines that challenge the mind as much as the body.

    Kudos to Doozy for finding us in the dark! Rosie had just commented on the animals who were likely watching our Russian Soldiers with interest from the woods, when from below a light came bobbing up Twin Team. The hill truly did have eyes this morning.

    YNWA

  • Twenty’s company, but thirty is a crowd!

    The MOST pax ever witnessed by my eyes in the Mary Munford parking lot converged today for a Friday morning!  Included in the crowd were 1 FNG, a visitor from Asheville, and 1 fairly new guy who’s first day was yesterday.

    Nothing fancy today, just the solid Reverse Carillon route.  There was a bit of discussion over the four mile route, which Lug Nut was able to put to rest.

    Phonics and Saab dropped back and ran with the 5 mile pack this morning…Saab on the mend and Phonics bouncing Convergence ideas off of Lab Rat and Shakedown.  Fudd was busy chasing down Swirly…but I dont think that he ever caught him.  The 5 milers were pretty well spread out, but it looked like the 6 milers ran in a pack for the most part.

    Bikers did their biking thing, their ranks a little bigger today with the addition of TYA and Circle K.

    Great job to all that posted, and welcome to FNG Timeout!  He is another addition from the Woodfin family, and got named Timeout because he had a basketball jersey on, and the sports fans in the pax thought it was funny.  Good enough for me!

     

    Lab Rat apologizes…

  • KB Triple Play

    The fart sack and rebellious muscles and tendons were eager to claim victims this morning, but 3 noble warriors refused to be held captive.  Attacking the day with an enthusiasm unbeknownst to the common man, here is how it went down:

      • COP
      • 25 SSH
      • 20 IW
      • Arm circles – 15 small, 5 big; forwards and backwards
      • 10 2x merkins
      • 25 2x LBC
      • 20 2x flutter kicks
    • 3x Triple check
      • Triple check #1
        • Run the bus loop
        • Lawnmower pulls
        • Sit ‘n presses
      • Triple check #2
        • KB bear crawls
        • Halos
        • KB swings
      • Triple check #3
        • Weighted lunges
        • Weighted squats
        • High pulls
    • Mosey back to parking for COT with YHC taking us out

    Solid work by the PAX today.  Great to see Kru consistently.  White Deer was all business today.  Heal up Johnsonville, and hope to see the Tuckahoe clown mobile in the coming weeks.  For those interested, convergence is Saturday, with boot camps at both 6 and 7 am.  Running also at 7 am.  No Gridiron this Saturday due to the convergence.  Let YHC be amongst the first to wish F3 a happy birthday.  There is great fellowship that comes from working out together.

    God is good all the time!

    Attila

  • “Light” workout @T-Wolf

    Double digit numbers rolled into a dark and humid Timberwolf this morning.  As a FNG arrived and Wilson gave him a hug, the PAX were off.

    COP-

    SSH x 20

    DQ x 10

    Copperhead Squats x 10

    Arm Circles x 15 (2)

    Merkins x 10

    LBCs x 20

    Mosey to Light-pole Alley

    Light-poles – Round 1 – Light-pole Suicided

    YHC calls exercise at Light #1, PAX do exercise, then run to end of light poles, repeat exercises then run back to light #2 and wait for next exercise to be called.  Complete once all 11 Light-poles have been reached.  Exercises included – Merkins, Burpees, Lunges, LBCs, Monkey Humpers, Squats, SSHs, American Hammers

    Light-Poles- Round 2 Dealers Choice

    Each PAX member cheeses an exercise and how you get to the next pole ie..Bear Crawl, lunge, run, mosey

    Exercises included – Merkins, Shoulder touches, Squats, Freddy Mercury, V-ups, WWIIs, Hello Dollys, Knee Touches Carolina Dry Dock Style, and missing 2 help me out PAX

    Light-poles – round 3 – Lightning Round

    Quickly get to next pole from exercise YHC called – Ass Kickers, High knees, Lunges, Lunges with twists, Carioce

    Run back to light pole 1, from Light Pole 1 run back to flag hallelujah style.

    Numberma, Namerama, YHC took us out

    Announcements – Convergence Saturday

     

    NMS –

    First of all, welcome to FNG Miata, you crushed it today and hats off to Sugar Sock for EHing him to come out today.  I appreciate you guys letting me lead you through the light-pole alley today.  Tons of mumblechatter today, mostly around can the Browns win tonight and will the Bills ever win again. Also TCI claps to DK for staying true to the #28 when it was his turn to chose an exercise, the great Daryl Green! Great to hit double digits at Timberwolf, now lets have an even stronger SOJ showing on Saturday.  Always an honor to lead this group of me, have a great day fellas and I will see you in the gloom.

    Duke

  • Four More Years

    A cool, foggy morning set the stage for 27 of RVA’s finest (including 2 FNGs) to emerge from the gloom.  It is officially too dark to make out the faces pre-workout, so chatter was in close proximity to one’s neighbor.

    Off we go to the front of the school for COP.

    • Don Quixote
    • Russian Soldiers
    • Helicopters
    • Scorpion Kicks

    YHC calls Swirly to demonstrate the perfect Merkin.  Partner up and do as many perfect Merkins as possible in one minute.  The spotter can call up to two infractions for form.  Swap roles and go another minute.

    Next is the perfect WWII situp for a minute.  Swap roles.

    Labrat is instructed to do 5 Burpees on his own to pay down his renegade debt.  The rest of the Pax moseys back to the soccer field for Red Barchetta.

    • Sprint 100 yards – 100 SSH, run back and elbow plank
    • Sprint 75 yards – 75 Mountain Climbers, run back and elbow plank
    • Sprint 50 yards – 50 LBCs, run back and elbow plank
    • Sprint 25 yards – 25 Merkins, run back and elbow plank
    • Sprint 10 yards – 10 Burpees, run back and elbow plank

    Form two columns and Bear Crawl Native American Run from the soccer fields to the tennis courts.  Partner up for Doras.

    • Partner 1 – Run across the four tennis courts and back
    • Partner 2 -100 Copperhead Squats, 200 Monkey Humpers, 300 Flutter Kicks

    Keep your partner and PLT: 3 set of 20 reps each.

    Off to the VSF and YHC took us out.

    Moleskin

    First, for those not in the know, Labrat’s extra Burpees were not personal or due to his mumble chatter.  Rather he is paying off a Burpee debt and needed some prodding.

    The perfect Merkin and WWII exercises were inspired by PT requirements.  Take a look at video 1 for more on GoRuck Selection that kicks off another class today.

    https://www.goruck.com/selection/

    Finally, today marks my 4th anniversary with F3.  I was out there with Bleeder, J-ville, Earthworm, Loose Goose, and Doner Kabob.  Conspiracy, Toga, and Snowden were there as well and I could have sworn TYA was present too.

    Its been a fast four years with nothing but good times.  Crazy weather and strenuous challenges only makes a better workout, builds character and forges memories.  BRRs, CSAUPs, monthly challenges, and camaraderie have passed the time like yesterday.

    I pondered doing that first RVA shovel plant workout today.  At the time, I remembered it to be a killer workout filling a full hour.  Upon review last night, I wasn’t sure if the workout would be a challenge for this might Pax.  We have certainly come a long way.

    I did rename one of our FNGs with something more fitting of his hometown.

    Announcements:

    • Convergence this weekend.  Ghost Flag is up for grabs for those who do the bootcamp (6am) and run (7:10).  There will be a workout following the run.  Phonics is in search of a grill and will send additional information out to the Pax to potluck our food.
    • Puppy Pile (2.0 friendly workout) on 9/29.

    Always Be Tapering,

    Lockjaw

     

  • Bikers, Runners, and a Rucker

    5 strong posted for the Wed Hill Run and here is how it went down.

    Husky and TYA – crushed it on there bikes. Husky attacked the hills – TYA rocked it over to Northside and back!

    Kubota – Rucked it – 30 pound pack jogging and walking the hills – atta baby Kubota – way to push dude !

    Shakedown and Swirly – run the hills – Shake = 1 long loop then had to split wasn’t feeling great – hope your feeling better dude! Swirly – 1 long loop – 1 medium loop – 1 short loop.

    Great work guys – enjoyed it !

    See y’all in  the gloom…

  • River Raging

    Remainders of storm

    Water rushing down the James

    No pipeline today

  • “Grab My Ankles”

    13 Gloom Warriors posted at W-Dog eager to find out if Burpee Lake would present itself and eager to find out what Gumbo had in store.  YHC’s watch is buzzing, it’s 0530, time Mosey — watch out for the water…

    Mosey to the bricks in front of the Carillon and circle up for a short COP, including:

    • DQs
    • Helicopters
    • SSHs
    • Imperial Walkers

    THE THANG:

    Golden Triangle

    Mosey over to the edge of the far circle for instruction.  The GT went as follows:

    • bear craw out to Rugby Road, do 25 merkins.
    • run down Rugby Road to the tip of the triangle, do 25 jump squats
    • backwards run back up to the circle, do 25 box cutters
    • plank for the Six

    Noah’s Arc

    Partner up (don’t worry Phonics, I’ll catch you on the back-end) and form two lines facing your partner, plank position facing your partner.  First two (YHC and Handshake) peform 10 Boo-yah merkins then run around the circle to the back of the line and perform 25 PLTs each then on your six and hold six inches.  Second pair starts boo-yah merkins when we start running…and so on down the line.  All Aboard?  Ok, let’s mosey to the amphitheater…

    Amphitheater Circuit

    • Round 1 – 1 Box-Jump Burpee on each step going up, at the top run around the outside and down the steps back to the base pit and plank for the six.  Together as a PAX perform 25 Freddie Mercuries (various speeds) in cadence.
    • Round 2 – 2 dips on each step going up, at the top run around the outside and down the steps back to the base pit and Al Gore for the six.  Together as a PAX perform 25 Flutter Kicks and 25 Freddie Mercuries (various speeds) in cadence.
    • Round 3 – 3 incline merkins on each step going up, at the top run around the outside and down the steps back to the base pit and plank for the six.  Together as a PAX perform 25 Alabama prom dates, 25 Flutter Kicks and 25 Freddie Mercuries (various speeds) in cadence.
    • Round 4 – 3 monkey humpers (feeling those right now!) on each step going up, at the top run around the outside and down the steps back to the base pit and Al Gore for the six.  Together as a PAX perform 25 alternating shoulder taps, 20 APDs, 20 Flutter Kicks and 20 Freddie Mercuries (various speeds) in cadence.

    JITFO back to the Flag – COT, Number-rama, Name-a-rama and YHC took us out.

    Announcements:

    • F3RVA 4-year convergence celebration this Saturday at Dogpile — 0600 bootcamp, 0700 FNG bootcamp OR VITA-course race, 0800 Fellowship.  See Phonics if you can lend a hand timing/scoring the race or with preparing for coffeeteria and fellowship afterwards.
      • GHOST FLAG WILL BE UP FOR GRABS SATURDAY — the Region with the most “double-dippers” will take the Ghost Flag home.  Don’t let your region down, escape the FS for the 0600 bootcamp and double-dip!
    • Breaking Bread this Sunday – Slurpee has the Q.  Let him know if you can lend a hand.
    • Puppy Pile  9/29 right after Dogpile – calling all 2.0s
    • CSAUP 10/20 – get your miles in.

    NMS:

    I always love changing it up and coming out to Q a W-Dog and seeing different folks.  The PAX came ready to work this morning and put in a strong effort for 45 minutes.  Some highlights:

    • running backwards up Rugby Road seems like it takes forever.
    • the BB title comes from some mumblechatter – as Phonics and YHC were completing the lap and returning the end of the Noah’s Arc line I hear “there’s your BB title” to which, of course, I ask what I missed and it turns out that in being the consummate partner for PLTs one of our PAX members told his partner – “Grab My Ankles”.  Not exactly what you want to hear your partner say but I guess its better than “Grab YOUR Ankles”….
    • the Amphitheater is a jungle.  Seriously, that grass is so crazy we could lose a PAX member.
    • various tempo Freddie Mercuries were a hit…I think

    Have a great day guys.  Great effort this morning.

    No More Gumbo For You!

  • Tale of Two Davids

    It was the best of times, it was the worst of times, not really, it was a cool, wet Wednesday in the gloom at SOT with YHC and a couple of guys that don’t call each other David.  No one signed up for the Q and YHC had an idea this morning that DK liked more than running 5 miles.

    Break out two kettlebells for a little weighted action.  Warm up with some of the usuals and then on to the triple checks.  With 2 kettlebells and 3 men we mixed it up to have 2 men with KB at all times.

    Triple Check 1 – P1 runs to the flagpole and back, P2 KB swings, P3 Goblet Squat

    Triple Check 2 – P1 Bear crawls across the bus loop and parking spaces, P2 curls, P3 Halos

    Triple Check 3 – P1 and P2 Waiter/Farmer carry 1 Kb each, P3 5 burpees run to catch up – switch KB to give everyone a chance with each weight

    Triple Check 4 – P1 run to the flagpole and back, P2 Sit and Press, P3 Lawnmower Rows

    Triple Check 5 – P1 and P2 lunge with 1 KB, P3 10 HRM then run to catch up, switch KB each round

    7 minutes of Mary – Flutter Kicks, Dollies, Freddie Mercury, APD, Peter Parker, LBC

    YHC had a good time on the tour getting back to the couple of KB workouts (Mudface’s shoulder crushing Murph notwithstanding) and decided to bring it back to a lower attended AO.  First thing was to get the KB lent to Kubota for the tour back.  Apparently he enjoyed the KB workouts so much he is going to be a regular at Circus.  DK was happy to do some KB workouts again after being a founding member of the CM crew before tweaking his back and not returning.  We were trying to remind ourselves of various KB exercises to do.  Tobit mentioned the lack of bicep exercises so we through some curls in there to help him sculpt his guns.  Consensus, from the 3 attending at least, was that the kettlebells worked well and may become a semi-regular occurrence at SOT.

    Great job guys, thanks for letting me take the reigns this morning.