Category: Richmond, VA

  • One Year Anniversary – The Creek

    26 warriors (including nine 2.0s) broke the previous record for The Creek (25) and launched out of the fart sack to engage in a workout that went something like this…

    Spit took the Q…

    Mosey around the church, run forwards, then backwards, back to forwards, back to backwards

    COP

    -SSH X52 (For our 52 weeks at The Creek)

    -Split Jacks

    -LBC’s

    -Crab Cakes

    -American Hammers

    -Arm Circles

    Suicide Dora
    Partner up, first partner does suicides down the side parking while second partner exercises then switch.
    Exercise were 50 Burpees, 100 LBC’s, 150 Squats. Help the six complete their sets then plank-o-rama

    10 Merkins OYO

    Mosey to the field for four corners
    – First Corner – 10 Heels to Heaven
    – Second Corner – 20 LBC’s
    – Third Corner – 30 Merkins
    – Fourth Corner – Touch a tree until the six completes

    Al Gore then Helix squats for a 10 count.

    The Carpenter took the Q…

    Mosey to front corner of the church building. Find your Dora partner. One partner headed in one direct and one partner headed in the other direction around the church building.

    10 merkins at first corner, 20 merkins at second corner, 30 merkins at third corner, 40 merkins at final corner. High five and yell, “Bring it home!” when you come across your partner.

    Circle up.

    52 SSHs IC (for the next 52 weeks of The Creek)

    10 flutter kicks IC, hold 6 inches for 10 seconds, 10 flutter kicks.

    10 copper head squats IC, hold Helix squat for 10 seconds, 10 copper head squats.

    10 flutter kicks IC, hold 6 inches for 10 seconds, 10 flutter kicks.

    Sprint to the flag. Numberama. Namerama. Announcements.

    Spit took us out.

    Announcements:

    • Tuckahoe takeover next week – show up!
    • Convergence at GridIron on Saturday, 9/30 – 6 am workout followed by short devotions, followed by 7 am workout.
    • 2018 Reese Strong 5K is coming next year…

    NMS

    It is incredible to think that The Creek started nearly one year ago. Abacus took the initial Q and we missed him this morning. We know that he is dishing out pain down near Charlotte.

    Cars poured into the parking lot. Men, boys and 1 girl of all ages jumped out of the cars. Chowdah rolled into the parking lot at 64 mph and blasting BackStreet Boys circa 1999 (“You are my fire… the one desire… I want it that way… Tell me why…”) That song never leaves your head once you hear it…

    Spit started the party and the PAX aggressively attacked the workout, especially the Dora Suicides. The mumble chatter was light but the high fives and head nods were prevalent. The Carpenter took over with 15 minutes to go and tried to maximize the punishment for the remaining time. The lights turned off at 6 am and everyone was left in the dark. Some of the PAX seemed to fall asleep during the flutter kicks because the word “recover!” was met with minimal movement. The PAX seemed intent on star gazing as opposed to moving onto the next installment of pain.

    The 2.0s were everywhere (including a female – Wheelie’s daughter held her own throughout the morning). There is something special about multiple generations (from age 8 up to 62) facing the workout challenge together.

    The first year of The Creek has been a worthy one. There numerous skeptics who did not think that this Friday AO would take root but they were wrong. Happy Anniversary!

    Spit (on that!) and The Carpenter

  • A Swirly-style Hot Potato at Twin Team

    9 men eager to start their Friday with some sweat and some fellowship posted to Twin Team this morning and this is what they got:

    Late last night the Q was open, so YHC took the Q and also contemplated a hot potato.  YHC still was contemplating a hot potato as he called for the PAX to mosey…well, then the Swirly Q-drenaline took over and YHC almost didn’t pass the Q.

    Mosey to the blacktop behind BWES for COP WITHOUT SSHs – it was a SSH Holiday after 200+ at Timberwolf yesterday.  YHC should have left McRib know that plan last night and maybe he would have been on time.

    COP consisted of:

    • DQx (very slow) x10 IC
    • Cotton Pickers x20 IC
    • Imperial Walkers x15 IC
    • LBCs x20 IC
    • Box Cutter (none slow!) x20 IC

    McRib arrives…for the THANG…

    Four Corners:

    Form up in the near corner for four corners – 10 merkins in this corner, run to the next, 20 jump squats, run across, 30 2-count Freddy Mercuries, run to the last corner and do 40 Monkey Humpers (YIKES – knew it when I said it but had to roll with it!), back to first corner and plank it up for the six.  Then a little plank-o-rama to catch our breath.

    Triple Check:

    Mosey down across the gravel track and over to the playground and get in groups of 3 for a triple check consisting of (1) Burp-Ups, (2) Flutter Kicks (audibled to LBCs after 1st round) and (3) run around the dark, gravel track (watch your step).

    Tour D’JRHS and Donkey Kicks:

    We decided to take Loose Goose on a tour so we moseyed down towards the baseball field and down the road past the track/football field and all the way to the covered and lighted walkway of the high school for 3 rounds of 10 Donkey Kicks and 10 Merkins — merkins changed each round from regular to werkins and diamond-merkins.

    Start to Mosey to the grass hill for pole-smoker Indian run but YHC is convinced to pass the Q so Flatline takes the reigns and leads us to the track for the Merkin Mile…err Half-Mile

    50 Merkins, run a lap, 50 merkins, run a lap, plank for the six

    Mosey back to the flag across the parking lot and field.

    Mary – 2 minutes of American Hammers

    COT – number-rama, name-a-rama and Marmaduke took us out.

    NMS:

    YHC truly had all intention of doing the burp-up triple check and then passing the torch and it just got away from me.  The Q switch was ON and I couldn’t turn it OFF.

    Great to have Loose Goose visiting from TT.  Guess he drew the short stick and was designated for reconnaissance for TT-week.  Hope we provided some inspiration for you guys.

    Great job today guys.  Way to push through all the way and glad nobody turn an ankle in the darkness on that gravel track.

    Announcements;

    • Convergence 9/30 at Grid Iron.  First workout at 0600.  Second one starts at 0700.  Come for one, come for both, bring friends.  Also, there will be some fellowship and food/drink at the AO after the second workout.
    • TT week starts tomorrow.  Looking forward to a great week.  Lily Pulitzer or Yoga pants and sports bras are the dress code for the week, and all exercises will be named after a 5-word beverage order from Starbucks.  Buffy wouldn’t miss it for the world!
    • A little trail run in Powhatan is happening tomorrow, starting at 8 p.m. and finishing at 8 a.m. Sunday.  If you aren’t already in, you probably don’t want to be, but if you do – see Hardywood, Lab Rat or TYA.

    Have a great Friday men.

    No more Gumbo for you!

  • Old School

    17 strong posted for Ramm and Ramm Gears this morning We di the Old School route (A tribute to our Grandfathers as Marv likes to say) …. Respect!!

    4 milers Grove to Malvern – turn back to Three Chopt – Turn back to Mary

    5 milers Grove to Roseneath turn back to Three Chopt – turn back to Mary

    6 milers Grove to Boulevard – turn back to Three Chopt – turn back to Mary.

    Ramm Gears – Crushed some miles on the bikes !

    Wedding Singer took us out.

    Announcements : 12 mile run Saturday – please keep our brothers – TYA, LabRat, and Hardywood in your thoughts – go get it boys – we are with you in spirit  !

    Convergence : Sept 30 – 6-8 and Gridiron – come on out for a 2hr beatdown and invite someone to come with you to celebrate 3 years F3RVA! ( No dogpile everybody go to Gridiron)

    Tuckahoe Takeover – begins tomorrow and goes through the week….. Looking forward to it….

    See y’all in the gloom..

  • Back to the hills

    The Thang, and NMM

    We ran.

     

  • PB&J is what is for Dinner

    4 men for a little beatdown on the track / tennis court.

    Mossy to the track for some warm up.

    20 SSL

    15 Cotton pickers

    15 squats

    10 pushups

    4 corners with out and back on each corner including every exercise on each pass…

    Corner 1:

    2 burpee

    Corner 2:

    10 merkins

    Corner 3:

    20 Carloina drydocks

    Corner 4:

    40 LBCs

    Mossy to the tennis courts for some follow the leader along with suicide tennis courts.

    Back at the flag

    • Quick round of ring of fire with American hammers to finish.

    COT, Name-a-rama, Number-rama

    Good work today and man we need someone to pick up the Q as the back blast are killing me!!!

  • Pre-Blast: HR-HDHH next Wednesday 9/27

    Hill Run is being moved for one week this Wednesday, 9/27. It will head out from Tuckahoe Shopping Center at 403 N Ridge Rd.

    Run starts at 5:30 then HDHH at Kuba Kuba Dos at 6:15. Don’t have to run to show up for HDHH

  • Doors…..

    9 men today for a little door counting

    Mossy to the track for a little warm up that went like this from what I remember….

    50 SSL

    10 Cotton pickers

    10 squats

    20 Mountain climbers

    After warm up, 1 lap as a group around the track.  Which led into an audible driving us back up to the bus lot for some corner work that went like this…

    Round 1:

    1. 5 Burpees
    2. 10 Squats

    Round 2:

    1. 7 Burpees
    2. 12 squats

    Round 3:

    1. 9 Burpees
    2. 14 Squats

    Round 4:

    1. 11 Burpees
    2. 16 squats

    Mossy to the picnic tables to perform 15 dips.

    Door counting:

    Mossy to door #1 of the school and perform 1 merkin.  From there we would go door to door to the end doing merkins for the number on the door.

    At door #16 we audibled to count the numbers together making door 16 = 7 merkins and so on.

    Note for future WO we have a total of 23 doors at Timberwolf!

    Find some bench and perform 10 incline merkins

    Mossy to the flag for the below to finish the WO.

    50 SSL

    20 American Hammers

    15 APD’s

    20 Flutter kicks

    Plank ring of fire holding the plank for 10 sec / person.

    COT, Name-a-rama, Number-rama

    Strong work by all today as we got a solid 45mins in today!  Note for the school is with 23 doors we fill this would be hard to manage all doors so we may have to volunteer our time as F3 good citizens..

    I do have to give an official report that I did get 1 PAX to Merlot today also!!

    Iron sharpens Iron!

  • Slowing things down at 45MOMM

    21 returning PAX and 1 FNG braved the FSAck to partake in a mid-September 45MOMM beatdown that went something like this:

    THANG

    Long mosey around full perimeter of AO

    COP: SSHs, DQs, Russian Soldiers (slow count at end), Merkins, Freddie Mercuries, Box Cutters (slow count at end).
    Eagles&Giants&Cowboys fans do 10 Burpees OYO, others do 50 LBCs OYO

    Short mosey to curb for Curb Crawl: up to 5, repeat 5, descend

    Mosey to middle soccer field on big field for Ladder Time
    1) Lt. Dan Ladder – run width of field, 2 squats, run back, 2 2-count lunges. Repeato, increasing by 2, up to 10, repeat 10, descend, decreasing by 2
    2) Same sequence w/ Merkins + Squat Jumps

    Circle up for 5 Minutes of Mary: Flutterkicks, APDs, Hello Dollies (slow count at end), Rosalitas, American Hammers

    Mosey back to VSF. Circle up quickly for Bob & Weaves, 10 to right + 10 to left

    COT – Bleeder took us out

    Naked Moleskin:

    Good work this morning, men. Ladders are soul destroyers.

    Respect to Hardywood and “David Robinson” Marv for performing the burpees as fans of the Week 2 NFC East losing teams. Hail Victory!

    YHC felt the PAX’s appreciation of slowing things down at NoToll on Tuesday and thought it was only appropriate to spread the love across the Rivah this morning.

    Pucker delivered a solid compliment to YHC when he noted that the Lt. Dan Ladder silenced all mumblechatter. Hardywood crushed both ladders…well done, sir.

    Saab pulled his best Wilson by fast counting the cadence count as YHC slowed down the Hello Dollies.

    Welcome to FNG Pyro, whose name comes from a story of almost burning down Shakedown’s house…and actually burning down his own house. There was deliberation after Pyro & Shakedown departed as to whether or not the fire in the story was a real fire OR if the fire was simply a psychedelic dream following a long strange trip down Shakedown Street. I guess friends that burn together, stay together. Welcome!

    Announcements:
    Sept. 30 – F3 RVA Convergence @ GridIron – 6am & 7am workouts

    Trail run in Powhatan this weekend – see Hardywood or TYA

  • The Long Road with the Weighted Load

    Five (5) Faithful posted at the Circus Maximus.

    Thang:

    Eight (8) X around the CM as follows:

    Mosey one time around the CM, followed by Arm Circles, Curtsy Lunges, and Pan PAX 8-Count Body Builders.

    Farmer’s Walk one time around the CM – medley style (Waiter’s Carry Right Hand, Goblet Carry, Waiter’s Carry Left Hand, Goblet, Suitcase Carry Right Hand, Goblet, and Suitcase Carry Left Hand)

    Round 1 (Waiter’s Carry Right Hand) –

    – 20 Alternating KB Single Arm Swings (catch and release at top)
    – 20 KB Waist Rotations (10 clockwise; 10 counter-clockwise)
    – 20 KB Pullovers
    – 20 KB Forward Lunges

    Round 2 (Goblet Carry) –

    – 20 Alternating KB Single Arm Swings (catch and release at top)
    – 20 KB Waist Rotations (10 clockwise; 10 counter-clockwise)
    – 20 KB Pullovers
    – 20 KB Forward Lunges

    Round 3 (Suitcase Carry Right Hand) –

    – 20 Alternating KB Single Arm Swings (catch and release at top)
    – 20 KB Halos (10 clockwise; 10 counter-clockwise)
    – 20 KB Pullovers
    — 20 KB Squats

    Round 4 (Suitcase Carry Left Hand) –

    – 20 KB Swings (overhead)
    – 20 KB Waist Rotations (10 clockwise; 10 counter-clockwise)
    – 20 KB Pullovers
    — 20 KB Forward Lunges

    Round 5 (Goblet Carry) –

    – 20 Alternating KB Single Arm Swings (catch and release at top)
    – 20 KB Halos (10 clockwise; 10 counter-clockwise)
    – 20 KB Pullovers
    – 20 KB Forward Lunges

    Round 6 (Waiter’s Carry Right Hand) –

    – 20 Alternating KB Single Arm Swings (catch and release at top)
    – 20 KB Waist Rotations (10 clockwise; 10 counter-clockwise)
    – 52 KB Pullovers
    – 20 KB Squats

    COT:

    Counterama and Namearama (ambulatory during Round 6)

    Announcements –

    TT Q at GridIron this Saturday, September 23 at normal 0700 start time.

    Convergence at GridIron on September 30 at 0600 and 0700; bring lawn chairs for on-site Second F.

    Pre-gaming resumes at GridIron on October 7 at 0645 — 2 Peter 2.

    Prayer concerns, spoken and unspoken — Takeout prayer by Attila – strong.

    Moleskin:

    Great to have HoneyDo back among the CM Centurions, especially with his sparkling new 35 pounder.

    Complaints abounded re TGUs setup and finish for KB Pullovers.

    Lots of MumbleChatter this morning about naps and Metro Diner – both are on YHC’s schedule for the day.  Late lunch (noon) is a challenge following the CM.

    Be on your guard; stand firm in the faith; be courageous; be strong. 1 Corinthians 16:13

  • I have nothing but disdain for your kettle bell

    Seven hardy souls found their way out of their fartsacks and gathered in the cool of the pre-dawn to heft their kettle bells and add to their legends.

    It went down like this–Warm up:

    SSH x 20          arm circles 10 small, 10 big, then reverso          helicopters x 20

    Freddie Mercurys x 20         Mountain climbers x 10               Merkins x 10       touch your toes for 30 seconds

     

    Mosey to the curb for 11’s

    get on your six, KB press up then lower back over your head, one rep

    lunge to the opposite curb, halos

     

    Exercise YHC made up, which went something like this:

    Everybody space out around the bus circle, equidistant, with KB, facing so you could see what the next PAX member was doing.  Everyone pick a KB exercise, 15 reps, then run to the next station, leaving your KB behind to be used by the PAX behind you, who would do the exercise you had done.  YHC was doing fine until he hit Mudface’s 40 pound KB, which almost broke YHC.  Next time this exercise is done, YHC will have everyone pick a different exercise as over half of the PAX picked the same one.

    Mosey to the flag for lawnmowers and boat/canoe’s led by Chewie.  Nice job, Chewie, way to show off the mean streak by stretching out that last canoe!

    Numberama, nameorama, YHC took us out.

    Thanks for allowing me to lead.  A huge thanks to Helix, who gave a ride to YHC and Opus, and after dropping off Opus and arriving at YHC’s house, drove YHC back to the AO to find my keys.  Helix, I hope you made your meeting!  Encouraging comment of the day goes to Mudface, who made the comment in the BB title while lifting YHC’s KB.  Perhaps it’s time to go up in weight…    Thanks again–No Idea