Tag: The Creek

Five guys posted to Pearson’s Corner to end the week right. The crow/vulture/mini-falcon swirling around the PAX reported the following:

Mosey to the sign in front of the school for a COP: SSH, IW, Birddogs. This ground is bone dry – whither the humidity? PAX were grateful to mosey to the field with grass uncut since May.

COP 2: Merkins (with grass in the face), Suzanne Somers, Copperhead Squats, Helicopters.

Mosey to the parking lot for Tracers, except with Bear Crawl, Crawl Bear, and Side Crawl. Reverse Crunches and Arm Circles IC. Reverso on the Tracers. Hello Dolly and Moroccan Dance Party IC.

Mosey to the soccer field for a Lindsay: Squats and Freddie Mercurys with a 10-pace Crab Walk in between each set. Now this is reasonable grass.

Mosey to the baseball field for Four Corners: 10 Merkins, 20 Jump Squats, 30 American Hammers, 40 Mountain Climbers. Rinse and Repeat.

Mosey to the swings for three sets of 10 Swing Jerkins and Al Gore. Mosey back to the VSF for 1 Burpee.

Announcements: Homegrown half and 10k, August 19th. Pickleball tournament, August 26th.

NMS: Opus and Bulkhead had competing UVa/VT gear. Pavarotti was singing about his tomato pie. BooBoo, Opus, and YHC pondered whether it is more trouble to take the family out to eat on vacation or just stay home and cook.

Thanks to DaVille for the hospitality this week. YHC will be back!

4 DaVillians and 1 summer tourist posted today. Triple Respect to Pig Skin for making the trek up to northern most AO in F3RVA.

• COP
• Under the overhead in front of office. Starting at first beam do 1 merkin + 4 plank jacks. Then step to next beam do 2 merkins + 8 planks jacks. Rinse and repeat all the way to 9 beams.
• Catch me if you can modified. PAX lunge walk in single file line around the big parking lot, last man runs around the parking lot stopping at every corner to do a burpee.
• Dora – 100 x squats, 200 x crunchy frogs, 300 mountain climbers
• Few minutes of stretching
• Numbers, names, Pig Skin took us out.

It is good to be back home and back in the routine after some nice time off. Glad to have Yardsale’s company for a light tabatha workout this morning.

• COP
• Squats, HRMs, LBCs, arm circles, calf raises, Alabama prom dates, step ups, dips
• Some stretching to close it out

6 guys including one summer tour visitor came out for an incendiary workout.

COP —
IJR, Hillbillies, DQ, crabcakes, a few other things…

You Dropped a Bomb on Me — GAP Band
1982 — a band of brothers from Tulsa OK exploded onto the music scene with this funk hit
Every time You Dropped a Bomb on me showed up, PAX did a burpee, other exercises included trunk twists, SSH, arm circles, butt kickers, high knees

TNT — ACDC
1975 — Aussie rockers blew it up with this powerful song off their High Voltage LP. Bon Scott on lead vocals
“Oi” — merkins
various plank positions for the verses (one hand, one leg, etc.)
TNT — down to elbow plank and back up
anything after TNT — plank jacks
on the word explode, lower slowly to two inches
guitar solo — squats
at the end where everything falls apart, as many merkins as possible

Triple check
timer is doing 10 jump ups on to pull up bars
dips
freddies

4 corners
10 merkins
20 jump squats
30 WW2
40 SSH

5 DK’s 5 deep squats
10 DK’s, 10 squats
15 DK’s, 15 squats

time for stretching

Nice to have 6 on a Friday! YHC will try and post from Hilton Head. Will see you all in three weeks!

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,