Tag: The Creek

5 Davillians braved the rain that seem like it will never end and the humidity of 1000% to help YHC celebrate his “Big Data Official” 400th Q.

This how it went down

Mosey around a little bit and settle at our traditional rain location COP under the awning by the front office

COP (ALL IC) – SSH, DQ, Hillbillies, Helicopters, LBC’s, Heels to Heaven, AL Prom Dates, ALT’s, HRM’s, Arm Circles

Slaughter Start – 4 Burpees OYO

THANG

Short mosey to the courtyard

Four Corners #1 – Run to first corner, 10 Merkins, bear crawl next corner, 20 WWII’s, backwards run next corner, 30 Freddy Mercury’s, crawl bear next corner, 40 SSH’s

Four Corners #2 – Reverso of Corner #1

Mosey down to the awning by the library

Four Corners #3 – Karaoke to first corner, 10 Burpees, Run/Jump touch the beams next corner, 20 2 ct American Hammer, Karaoke to next corner, 30 2ct Flutter Kicks, Backward Run/Jump to the beams next corner, 40 Squats

Four Corners #4 – Reverso of Corner #3

Mosey back to the office

Bear Crawl Medley – Using the creaks in the concrete as lines, bear crawl to first creak complete one Merkin, crawl back, bear crawl to first creak again one Merkin then second creak for 2 Merkins. Continue exercise until 4th creak

Mosey to the parking lot

Lunge Medley – Using the parking space lines, lunge to first line complete one squat, backward lunge back, lunge to first line again one squat then to second line for two squats. Continue exercise until 4th line.

Mosey back to the cars with a lap around the parking lot at 80% speed

3 MOM – Stretches

Numberrama, Namerama, Announcements, YHC took us out

MOLESKIN

4 Corners = 100 reps + 4 total time = 400 reps for 400 Q.

WOW, 400 Q with Big Data. I was surprised recently look at Big Data that I was close to the 400th one. After learning this, I wanted to make sure it was completed at the AO for my very first Q (pre-big data) on 10/7/16:

https://backblasts.f3rva.org/2016/10/07/here-am-i-rock-you-like-a-hurricane/

Glad to have the Davillians regular join me for this milestone

Great 2nd F convos during the workout mainly about the pickle balling early this week

SPIT ON THAT!!

5 DaVillians and 1 summer tourist posted at The Creek.

Mr Holland Q – COP

Bulkhead Q –

triple check – P1 touch the tree, P2 pull-ups, P3 dips

7 of diamonds at baseball field.

Spit Q –

catch me if you can around track x 2

4 corners

MOM

Numbers, names, EF Hutton took us out.

4 guys came out this morning for a bday beatdown

COP –54 SSH, crabcakes, heel reaches, flutterkicks, crunchy frogs, mountain climbers, AST’s

KB slide — line up next to each other in plank position
first person does 10 renegade rows with kettlebell with LH, slide over and do the same with RH
then run to back of line
next person goes until all have gone,
next time 8, then 6,4,2

KB circle
every other person has a KB
timer is the heavy KB
10 AM ham, rotate around the circle
rest of the group does A, ham until the timer calls the rotation

same concept with
10 kb squats

and again with flutter kick presses

repeat the whole sequence

DORA
100 mountain donkeys
200 SSH
300 LBC
timer lunges to first island and back

Thanks for coming out for YHC’s bday — fun times had by all.

Two guys posted on a beautiful Friday morning. In my mind, it was the nicest of the year so far.

Started off with a lap around the parking lot followed by some warmup exercises and stretching.

Started off with 4 corners of the parking lot (10-20-30-20-10) LBC’s, Monkey Humpers, Merkins and Calf Raises.

11’s with Bear or Crab Walks between – Heals to Heaven and WWII Situps

We teamed up for 100 – 200 – 300 of Calf Raises, Helix Squats, LBC’s. One member ran a lap while the other exercised. We only got through calf raises before we were out of time.

Numberama, Namarama a couple quick words and we were out. Lots of talk about everything in the world. If Bulkhead ever wants to run for office, I’d vote for him.

Have a great weekend everyone and thanks for posting Bulkhead.

5 guys came to make fun of Yardsale’s skinny pants this morning.

COP — Helicopters, am ham, and other things

7 of diamonds
at each base
7 burpees
14 merkins
21 am ham
28 flutters
21 jump squats
14 AST’s
7 V-ups

Increasing Lieutenant Dans
1 Lieutenant Dan, 1 broad jump
increase the amounts until time is up

Great morning had by all, except Yardsale who a goodly amount of ribbing for his choice of fashion wear,

4 men braved the rain to post at The Creek this morning. The PAX stayed in the inner courtyard to try to stay dry.

COP

• Lucky Horseshoe
  • Mountain climbers x 20
  • Reverse snow angels x 20
  • Flutter kicks x 20
  • Squats x 20
  • Merkins x 20
• Lunge around the inner courtyard, with jump squats at each truss.
• MoM, stretching
• Numbers, names, Yardsale took us out

A quartet of guys showed up to get kicked in the head this morning.

This is what transpired —

Short mosey to pick up Bulkhead who was a few minutes late.
Find some grass so we can get sedated
A section — tabletops (elbow to regular plank over and over)
B section — mountain climbers
Guitar solo — burpees
ending plank jacks, then SSH

COP — crunches, smurf jacks, lunges, dirty dogs, arm circles, DQ, Am ham

CMIYC — one partner broad jumps, the other does ten merkins and then runs to catch up, switch roles and continue for the whole circumference of the lot

Lazy Dora — 100 merkins, hold plank
200 squats, hold wall sit
300 LBC’s, hold 6 inches

toe taps, pull ups, PLT’s, partner jump overs, back to flag for a merkin ring of fire

THE END

Great morning — fun times had by all — sore already — HAGW!

It was good to be back at the Ville and a week long spring break. Just to ease into it, YHC suggested some Rise and Shine breakfast after the workout and 4 others liked that offer. The PAX decided to cut the workout at 6:00 then get breakfast.

COP

4 corners

Numbers, names, Spit took us out

Took a lap around the parking lot to loosen up the hips. Karaoke to the right, run forward and karaoke to the left. Circle up and: Dead Man Hang, Helicopters, Russian Soldiers, LBS’s, SSH’s and Pickle Pounders.

The workout:

7’s (not 11’s) – Heals to Heaven – Bear Crawl to the curb – Boat Canoe – run back

7×7’s – Mosey to the courtyard picnic table area – 7 sets of – 7 Box Jumps, 7 Dips, 7 Incline Merkins – Run Lap Around the Courtyard.

Suicide 7’s – Mosey to the Blacktop. 7 sets of: 7 Merkins, 7 WWII Sit ups, 7 Squats, 7 Calf Raises, Run a Suicide.

Mosey back to the parking lot for ring of fire – Each of the 7 pax members chose an exercise to do 7 times. When we got back to the Q, time was up.

Numberama, Namarama and Pavarotti took us out with a prayer. Saturday workout at Atlee 6:30. F3 started in Mechanicsville 7 years ago this week, thus the theme. Thank you to all of those who got things started and all of those that are keeping things going. We are all better off because of F3. SYINTG!