Tag: The Creek

3 guys posted for a card game/workout today.

COP — fun exercises

Card game — each person receives ten cards. randomly throw out one card. add the numbers up — pick an exercise out of the bag. Voila. Caveat. If two players cards happen to be the same, the exercises are doubled in the amount. That happened twice. 56 merkins was a lot, but we made it through.

Other exercises along the way to break up the game — 5 pull ups while the pax did squats.
Shoot your shot — 3 shots to make a bucket. If you miss all three, the pax does 5 burpees, if you make, 10 squats.

Great job by the PAX today as we figured out the game together.

SYITG

3 men posted to Creek. YHC wanted to do some isometric exercises so used the PAX as the Guinea pigs. Since we had 3, it was perfect for triple checks.

Some COP to get warmed up.

Triple check 1: P1 wall sit, P2 plank hold, P3 mosey around parking lot.

Triple check 2: P1 wall push, P2 Alabama prom date hold, P3 mosey

Mosey to playground for Triple check 3: P1 chin up hold, P2 Superman hold, P3 timer, 10x merkins.

Some GRAMS to close out. Numbers , names, Opus took us out.

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.

• Round 1 – American Hammers and Flutterkicks
• Round 2 – Plank-O-Rama all in cadence (Carolina Dry Docks/Merkins, go to side plank with raising and lowering hip, go to back plank with raising and lowering butt, go to other side plank with raising and lowering hip.

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:

1. Opus is doing a sugar fast for January. Let him know if you want to join him.

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