Tag: The Creek

  • Post turkey workout

    3 guys showed up this morning for a shortened workout and some coffee and fellowship time

    COP — Helicopters, IJR, DQ, Freddie/flutter routine 3x

    trippel check
    timer — bear crawl, then lunge, then run
    step ups/skull crushers
    dips/incline merkins

    sequence
    20 calf raises
    island 1 — merkins 10
    back to calf raises
    next time do island 1 and
    island 2 — toe taps 20
    back to island 1 for 10 merkins
    and 20 calf raises again
    then do 10 merkins, 20 toe taps 30 LBC
    back to 20 taps and 10 merkins

    20 DK’s to finish

    Coffee, IB and UFO conversations

    Good times had by all!

  • Friday Triple Checks

    Three men got out of bed this morning to get a good workout in cool weather.

    COP:

    After running some parking lot tracers, we did the following: SSH’S, Don Quixotes, Imperial walkers, copperhead squats, forward and reverse arm circles, alternating shoulder taps, hand release merkins, WW2’S, and Alabama prom dates. All in cadence.

    THANG

    Triple check 1 at basketball court

    Jump squats, LBC’S, suicides as timer( backpedal out and forward back)

    Triple Check 2 at the playground

    Pull ups, dips and lunges to the building and mosey back as timer.

    Mosey to parking lot for some boat/canoes and a ring of fire of merkins (2X)

    Numberama, Namerama, Surf n Turf took us out.

  • 4 Corners of Pearsons Corner

    5 men posted on a beautiful fall 50 degree morning. Yardsale warmed us up with a mosey around the parking lot, hillbilly’s, SSH’s, LBC’s, hand release merkins, heels to heaven and probably a couple others. Todays challenge was to do 20 reps in each of the 4 corners and have each exercise be different. The 5 guys took turns calling out the exercises. We were running out of options we could think of when we ran out of time. We finished up with a circle of fire (10 merkins for each guy). Numberama, Namearama and Surf & Turf took us out. The mumble chatter was a lot of fun this morning. We learned a lot of things not to do or say to your wife but not many tips on what to actually say or do. Maybe next week

  • Rainy and Drizzly

    Three men showed up on a rainy and humid September morning. Yardsale took the Q but all 3 had input. Yardsale warmed everyone up with side straddle hops, arm circles, hillbillys and a few others. To get out of the rain we did a couple rounds of triple checks in the courtyard followed by 11’s at the flagpole. Next was some 4 corners with the PAX taking turns on who chose the exercise. We were sure to hit the upper body, core and lower body each time around. As usual Mustang had some exercises that were different than we usually do which is always appreciated. After 45 minute we jogged to the parking lot. Numberama, Namarama and Yardsale took us out with a prayer.

  • Rise N Shine

    14 gentlemen found a parking lot in Mechanicsville to get some work in before breakfast. As part of the Summer Tour, the local Davillians notified everyone that The Creek this week was a pre-planned 30 minute workout with 2nd F at Rise N Shine nearby. Seemed like the perfect opportunity to bring the Lounge, so even though they do not use the Q sheet, YHC signed up to take the lead.

    Disclaimer and statement that the workout would be short and mostly in conversation, rather than in cadence, music to Handshake’s ears. Some standard warm-up fare before the main event, a series of Bro-Code 4 corners. 6 rounds that may or may not have included – 10 merkins, 20 Squats, 30 Freddies, 30 arm circles (tribute to one of the Lounge godfathers – Last Call, who doesn’t miss a chance to suggest AC), 20 monkey humpers, 10 shoulder taps.

    It was fun to have all regions in RVA represented at the workout and breakfast. Great time getting to know a few guys I have only seen in backblasts. Excellent conversation at both locations on methods of Daville communication, old cars, Handshake’s M, music and music venues, among other things.

    Multiple things happening this weekend:

    Home Grown Half – 8/16 6am Robious Landing Park – see Draper’s post for more details

    The Bridge – join Upchuck, Bootleg and others 8/16

    Labor Day Convergence at Dogpile – See pre-blast from Crabgrass

  • Four for Friday

    4 men posted at the Creek to finish their week strong.

    COP

    Mosey around parking lot, then some parking lot tracers. Followed by some SSHs, Don Qs, arm circles, copper head squats etc.

    4 corners cumulative – c1: 10 merkins, c2: 10 merkins + 20 squats, c3: 10 merkins + 20 squats + 30 ww2s, c4: 10 merkins + 20 squats + 30 ww2s + 40 reverse snow angels

    Partner suicides – p1: suicides on basketball court, p2: round 1 planks, round 2 horseback riding stance, round 3 leg raise 6 inches

    Mosey to flag pole. Partner up, p1 20x calf raises on flag pole, p2 20x dips on bench. Rinse and repeat 3 times.

    Mosey back to flag for some GRAMS to close out. Numbers, names, Yardsale took us out.

  • Five for Friday

    Five gentlemen including an FNG posted on this perfect Friday to end the week right. Because nobody had signed up to Q, YHC took it and off they went.

    COP – All IC

    SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, Merkins, Angled Knee Jumps, American Hammers, LBCs

    The Thang

    Four Corners – Runner runs to next station while PAX members are doing the following exercises: Flutter Kicks, Dips, One legged Lunges, Monkey Humpers. (3 rounds)

    Mosey to Jungle Gym. For 10 minutes, see how many rounds you can do of: 5 Pullups, 10 Merkins, 15 Squats

    2 Rounds of Tabata

    • Round 1 – Alternate between Burpees and SSH
    • Round 2 – Alternate between Heels to Heaven and Carolina Dry Docks

    COT: Numberarama, Name-O-Rama, Annoucements, Trout tooks us out.

    NMS

    Today, a FNG posted at The Creek. He is from Turkistan, has lived in Russia, and is married to a wife from the Ukraine. For now, his F3 nickname will be Mater, but YHC reserves the right to rename him after more research and discussion.

    Update: Mater’s nickname was updated to “Bach” after it was revealed that he only listens to classical music. His wife found out about F3 and told him to post this morning. Awesome!

    We had a great group today and leading was a pleasure. Have a great day!

    Gotta Run!

    Phonics

  • Education about Rubicon

    Three dudes including one visitor from California posted at Pearson Corner Elementary School on this hot and humid morning. YHC took the Q and off we went.

    The Thang

    Parking Lot Tracers

    COP all IC: SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, One leg lunges, reverse legs, Merkins, Angled Knee Jumps, Hand to Foot Mountain Climbers, LBCs, Freddie Mercuries, Heels to Heaven

    Triple Sprints: Two PAX members are on one side of basketball court. The other is at the far end. One sprints to the member at the other end and then drops and does 5 burpees. The other member runs to the other side and does 5 burpees. This continues until all PAX members have done 5 sets of 5 burpees and 5 sprints. Once finished, bear crawl to the center and do 10 merkins IC.

    15 second pull-up hang/merkins: Rotate twice through all the PAX members. Counting from 15 – 1, do pull up hang. At 5 seconds, slowly lower self. Then lead 10 merkins IC. Other PAX members then lead this. The Merkins were hand release, diamond, Merkin plank jacks, incline, Carolina Dry Docks, single count merkins.

    Triple Check: Jerkins on swing, one legged lunges on swing, runner goes around tree.

    Plank-O-Rama: Hold Plank, rotate for 10 IC count of Carolina Dry Docks and Merkins, Rotate to side plank for 20 count. Then drop hip and raise it for 10 count IC. Then hold for 10 more seconds. Rotate to back plank for 20 count. Then raise and lower butt for 10 count IC. Then hold for 10 seconds. Then rotate to other side, holding for 20 seconds, then lower and raise hip for 10 count IC. Then hold for 10 count. Then rotate back to front plank. Do rotating elbow plank for 10 count IC. Then do 20 IC mountain climbers. Rotate to back. One legged APD IC. Other leg. Then hold 6 inches until time is called.

    COT: Numberarama, Name-O-Rama, Announcements, Surf n Turf took us out.

    NMS

    Two straight weeks for YHC posting at The Creek. Today, Twisted Sister was visiting from California’s F3 Rubicon region. Excellent 2nd F occurred after COT as Surf n Turf and YHC learned about F3 Rubicon. Amazing some of the things they are doing. Since Twisted Sister will be around next week, he agreed to Q at DaVille on Monday. Looking forward to it. Well done today PAX. Twisted Sister said they never have humidity like today in his region. For Richmond, this occurs until late August. Today’s beatdown was challenging, but the PAX exceeded every expectation.

    Announcements

    • July 4 Convergence at DaVille – 7 AM – Should be a great time.
    • Twisted Sister has the Q on Monday at DaVille – Lets bring big numbers to support our out of town guest.

    Gotta Run!

    Phonics

  • Gruesome Twosome….

    “Well, i guess it’s just us… let’s go”

    -Parking Lot Tracers

    -Breezeway in front of office: Imperial Walkers, Helicopters, Copperhead Squats, LBCs, Flutter Kicks, Reverse Scorpions, Shoulder Taps, Plank Jacks

    -Picnic Tables: 10 dips- run through breezeway- 25 curb taps, repeat from 10 dips down to 1

    -BEAST- #1-bear crawl to first island- 6 mountain climbers- run 2 second island-6 mountain climbers- run to 3rd island- 6 mountain climbers- bear crawl to end of lot- RINSE AND REPEAT—-#2 replace mountain climbers with copperhead squats——#3 replace bear crawl with lunges, replace copperhead squats with WW2s——-#4 replace lunges with crab walk, replace WW2s with hand release merkins

    -Run back to cars- stretch and groan

    -ALL DONE- great little beatdown- had fun with Surf n Turf

  • 10-10-10

    6 gents showed up to take on the day the right way. Here is what transpired

    COP — Helis, DQ, IW, APD’s, Calf Raises, Tempo Merkins, AST’s Freddies, Flutters

    10-10-10
    10 sets of ten reps. No sure where the third 10 comes in, but that’s ok…
    one partner wall sits, the other person does
    10 2 count mountain climbers
    10 plank jacks
    10 merkins
    switch out and repeato 10 times

    that took a while so an almost four corner run dora to finish it off

    one person runs 4 corners
    whilst the other starts
    100 DK
    200 LBC
    300 SSH

    Great times had by all in the humidity of the day. SYITG