Two guys made the most of the beautiful morning to see what the creek had to offer.
COP — goodly amount of exercises
10 calf raises, 10 merkins
20 calf raises, 10 squats
30 calf raises, 10 am ham
40 calf raises, 10 freddies
4 corners (2x)
great morning had by all!
Yard Sale warmed us up next to the school office. Workout consisted of: 1 – 11’s (WWII’s & Calf Raises with lunges between). 2 – 4 corners (20 of each followed by 30 and 40). Exercises were SSH, Donkey Kicks, Monkey Humpers and Dips. Between the corners we switches between mosey, walk, Bernie Sanders and karoke. 3 – More 11’s – Burpees and Merkins. Mosey back to the parking lot for a couple minutes of stretching. Numberama, Namarama and Prayer by YardSale.
2 men decided to beat the fart sack and get a workout in this morning. We decided to do a moving COP.
We moved from entrance to school all the way around the school, stopping at different places to do a COP exercise.
Five posted to Pearson’s Corner Elementary School on this perfect Friday for a bootcamp that can end the week correctly. Since there was a Florida visitor, YHC took the Q and off they went.
COP all IC: SSH, Helicopters, Arm Circles, Reverso, Don Quixotes, One legged lunges, other leg, Jazzersize, Hillbillies, Merkins, Angled Knee Jumps, Synchronized Mountain Climbers, LBCs, APDs, Heels to Heaven
The Thang
4 Corners (Each PAX member stands at corner of blacktop and does an exercise while 5th PAX member runs to next station. The exercises were Freddie Mercuries, Dips, Jump Squats, Skull Crushers and were all completed 5 times.)
Pull-up Hangs/Merkins – Because of limited pull-up space, the PAX was broken into 2 groups. One group did 15 second pull-up hangs while the other did Merkins. They then rotated until all PAX member had led the count twice. This total 6 rotations.
Toga Special – YHC remembered Toga leading this years ago. PAX gets in balls to wall posiiton. They then walk down the wall until they are in Plank position with feet still on wall. They then walk back up the wall to Ball to the Wall position, they then go back to Plank Position. This was done twice with the following exercises done at the conclusion.
COT: Numberarama, Name-O-Rama, Announcements, Opus took us out.
NMS:
Great to have Audit from F3 Pensacola visiting today. Rosie gave DaVille notice that he might be posting today. The Creek is not one of YHC’s normal posting locations, so there was a learning curve. Thank you Trout for letting YHC know his original plan for the Pull-up hangs was not a good idea. Trout realized there was a high probability of breaking the playground equipment which caused YHC to pivot to an alternate plan. Also, thank you Yardsale for bringing the mumblechatter and positive attitude again today.
YHC also must have been slightly tired today since he briefly forgot to include himself in the Name-O-Rama and also briefly forgot his new age.
Audit did ask the PAX at the COT about the “Cone Parade” in Richmond on New Year’s Day. YHC had heard about it on the news but have never seen it. Interesting how visitors see things in town that those who have lived here all of our lives have never seen. At least this is proof that it really occurs.
Announcements:
It was a honor to lead this morning. Well done all!
Gotta Run!
Phonics
5 guys, including the aforementioned Phonics, gathered for some good workout time and then some really good grub.
Short COP…. Dirty dogs, etc.
Gimme 5
5 exercises — merkins, donkey kicks, mountain climbers, WW2s, monkey humpers
do all 5 exercises 5 reps, run to the 1st island and back
Increase to 10x each, run to 2nd island and back
increase to 15x each, run to 3rd island and back
increase to 20x each, run to 4th island and back
COP again?? — arm circles and helicopters
Calf raises and people’s chair — 20 calf’s 30 sec people’s chair 2x, 40 calf raises, 30 second people’s chair
fun times had by all!
opus
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.
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
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.
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