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
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!
Two dudes came out to take on St Patricks Day the hard way.
Here is what happened!
COP — a few exercises YHC doesn’t remember
| golden horseshoe | |||||
| lap, 20 merkins | |||||
| lap, 20 merkins, 20 smurf jacks | |||||
| lap, 20 merkins, 20 smurf jacks, 20 WW2 | |||||
| lap, 20 merkins, 20 smurf jacks, 20 WW2, 20 jump squats | |||||
| lap, 20 merkins, 20 smurf jacks, 20 WW2, 20 jump squats, 20 plank jacks | |||||
| lap, 20 smurf jacks, 20 WW2, 20 jump squats, 20 plank jacks | |||||
| lap, 20 WW2, 20 jump squats, 20 plank jacks | |||||
| lap, 20 jump squats, 20 plank jacks | |||||
| lap, 20 plank jacks |
A little stretching and that was that!
4 Davillians showed up at The Creek this morning with no true Q in place. The decision was made have a Hot Potato by chance.
This how it went down
Warm Up – Mosey a lap around the parking lot to the blacktop
COP (ALL IC) – SSH’s, DQ, Helicopters, Russian Soldiers, LBC’s, Alabama Prom Dates, American Hammers, HRM’s, ARM Circle
THANG
Roll The Dice – Use a 12 sided dice with exercises/reps on each side each back took a turn rolling then we completed the exercise. After 4 rolls we ran a lap around the parking lot. One side was marked “Water Break” when this happen Boo Boo called out a 5 minute wall sit
Numberrama, Namerama, Announcements, YHC took us out
MOLESKIN
This was the perfect workout for the day. Some good laugh were had about some the exercise and the wall sit made all our legs like jell-o. Thanks Boo Boo for having the dice to use!
SPIT ON THAT!!
Warmup: Lap around the parking lot, Arm Circles, Freddie Mercuries, LBC’s, Hand Release Merkins and maybe a couple more.
Workout:
1 – Mosey to the flag pole area for a Wilt. 100 of each – Heels to Heaven, Calf Raises at the elevated flag pole, LBC’s and Helix Squats tapping your butt on the picnic table benches.
2 – Mosey to the basketball court. Partner up for Suicide/Balls. One partner does balls to the wall while the other one runs a suicide. Switch partners so that each partner does 5 of each.
3 – Mosey to the front of the school for some 11’s. Bear Crawl to the 1st island and run back. The exercises were Merkins and WWII Sit Ups.
4 – 4 Corners of the Parking Lot. 1st corner – 10 burpees, 2nd corner – 20 squats, 3rd corner – 30 single count lunges, 4th corner – 40 mountain climbers.
Mosey back to the parking lot for numberama and namearama. Announcements – workout 6:30 at Atlee tomorrow morning followed by coffee at The Local Cup. @Phonics is having carpel tunnel surgery today – keep him in your prayers.
As always, my days is better when I start if off with this group. Have a great weekend and SYITG!
4 men posted to the Creek on a cool almost spring day.
4 guys started off the day celebrating their freedom to workout as they see fit.
Slaughter start — 5 burpees, 10 merkins, 20 AST’s
COP — a smorgasbord of exercises guaranteed to please
Crawl it!
Bear Crawl to first island, crab to second, bear to third, crab to fourth run back
upon return, do the following
50 SSH
40 LBC’s
30 Squats
20 Am Ham
10 merkins
Repeato 4x
to the benches
10 bulgarian split squats both sides
20 dips
30 stepups
20 dips
10 bulgarian split squats both sides
3 minutes of stretching
YHC made sure to wear red in remembrance of Cardinal for this event and brought the VQ workout for the PAX to perform in his memory.
Mosey to the central area of school and circle up for 15 SSH, 10 Tempo Merkins, 10 Flutter kicks double count, 10 arm circles small, Reverso, 10 Hallujahs, 10 Knoxville Cherry Pickers, 20 second Samson Hold, to Willie Mayes Hayes…getting too hot for the hoodie, so that is off for the workout!
Card’s Run and repeat:
5 burpees – Corned Beef said a prayer for Cardinal and his family…back to the workout.
10 big boys , 10 heels to heaven Run lap around the courtyard.
10 Burpees , 20 LBC’s, 20 Mt climbers Run lap around courtyard
15 Burpees , 30 air squats and 30 Freddie Mercuries, Run lap around courtyard
20 Burpees run lap around courtyard. 20 More Burpees , Mosey to Flag.
Mosey back to flag, Corned Beef set up camera for photo shoot, take picture and circle up YHC took us out in prayer. The COP and the THANG are what Cardinal had planned for his workout VQ. We spent the morning thinking about a person that we had not met personally; however, this hurts still as he was a brother in F3. Please check the F3 nation channel for the Gofundme information if you want to donate to his family, there is also more about Taylor Phelps and his family.
Great workout, have a great weekend, and I hope to see you in the gloom soon…Boo Boo.