Tag: The Creek

Warm up with a lap around the parking lot and a little parking lot tracers followed by cherry pickers, arm circles, lbc’s and hand release merkins.

Workout:

1 – Wilt – Side Straddle Hops, LBC’s, Calf Raises at the flap pole and Monkey Humpers. We moved for the humpers since some school employees were nearby.

2 – 11’s with Burpees and Helix Squats. Opus suggested we start with 10 burpees which was a good idea. Wild Thing let us know that 11’s was 55 of each exercise. It felt like more than 55 burpees.

3 – 4 Corners of Parking Lot. 40 each: Smurf Jacks, Freddie Mercury’s, Hand Release Merkins and Heels to Heaven.

4 – Partners up – 1 lunges around the parking lot while the partner runs. When runner catches lunger, they switch. We made it once around and it was time to call it a morning.

Numberama (4), Namarama, announcements – convergence on Saturday, Milestone workout 9/10. Wild Thing took us out with a prayer.

Thanks for letting me Q this morning.

Three guys came out to take on the day the F3 way.

COP — copperhead squats, arm circles, cherry pickers, twisty jumps, Jazzercises, SSH, ukrainian soldiers, gas pumps, DQ

Regressive plank exercises
25 supermans
20 2 count AST’s
15 merkins
10 2 count mountain climbers
5 second 6 inch plank

RUN A LAP
25 2 count AST’s
20 merkins
15 2 count mountain climbers
10 second 6 inch plank
5 supermans

RUN A LAP
25 merkins
20 2 count mountain climbers
15 second 6 inch plank
10 supermans
5 2 count AST’s

RUN A LAP
25 2 count mountain climbers
20 second 6 inch plank
15 supermans
10 2 count AST’s
5 merkins

RUN A LAP
25 second 6 inch plank
20 supermans
15 2 count AST’s
10 merkins
5 2 count mountain climbers

NEXT ROUND
25 flutters
20 freddies
15 am hams
10 heels to heaven
5 box cutters

RUN A LAP
25 freddies
20 am hams
15 heels to heaven
10 box cutters
5 flutters

RUN A LAP
25 am hams
20 heels to heaven
15 box cutters
10 flutters
5 freddies

Back to the flag for a few minutes of stretching

Great morning for a workout — mumble chatter was minimal even though Yardsale was there. 🙂

Announcements — next Thursday at 5:30 meet at drive shack for some fellowship time.

4 Davilians woke to a pleasant Friday morning for a good old fashioned beat down

Mosey

invisible jump ropes, hillbillies, helicopters, imperial walkers, leg lifts(R&L), body builders, bear crawl across circle-10 boo ya merkins

Mosey to bus lot

“9 innings” (*was supposed to be on baseball diamond, but it was TOO DARK!)

each man run the circle while other three exercise- run rotation #1run #2 backpedal #3 run w/medicine ball

1. Shoulder Taps 2. Copperhead Squats 3. WWIIs 4. Hand Release Merkins 5. Monkey Humpers 6.Flutterkicks 7. Plank 8. Lunges 9. Freddy Mercury

Mosey to soccer field- Each man throws the medicine ball as far as they can- run to the ball- burpee x 2

Mosey back to bus lot

50 toe taps

OUT

-beautiful morning, beautiful sunset, great group, great chatter– GOD BLESS

3 Davillians came in hot on this first Friday in Aug to workout with a Q

This is how went down

Mosey around the school grounds to our warmup spot

Opus’ Q

COP (ALL IC) – Copperhead squats, helicopters, Chinooks, HRM’s, Reverse Scorpion Kicks, Scorpion Kicks, One Legged Gas Pumps.

Triple Check #1 – Using the picnic benches – Skull Crushers, Dip/Incline Merkins, run a lap around garden area

Spit’s Q

Mosey to the playground

Triple Check #2 – Pull ups, American Hammers, Lunge the bridge and back

Speakeasy’s Q

Mosey to the blacktop

Triple Check #3 – Superman, 6 inches, and broad jump/bear crawl/crab walk

Mosey back to the VSF

5 MOM – Each PAX lead an exercise IC twice followed by a 10 sec ct straight at the end

Numberrama, Namerama, Announcements, Opus took us out

MOLESKIN

Message went out last night that Trout was planning to Q depending on how much drinking he did the night before. Well looks like he had a fun night so Trio just got in a hot potato. We decided to make it a triple check day since we have the perfect number for it

ANNOUNCEMENTS

• No DaPile tomorrow go to Dogpile for a guest Q
• Daville takeout this Monday

SPIT ON THAT!!

5 guys showed up without burgers or fries to work their buns off this morning.

COP — Copperhead Squats, Slow lunges, HRM’s, travoltas, flutterkicks, dying cockroach, arm circles, DQ, twisty jumps, IW

Bolt 45’s — 15 halfway down squats, 15 midpoint to all the way down squats, 15 jump squats

dora — one partner does a lunge to the first island, then returns the other partner works on
50 smurf jacks, 100 mountain donkeys, 150 split jacks

triple quintuple check — complete three rounds of the following
20 donkey kicks (second time add 5, third time add 5 more)
smurf jacks
HRM
Freddies
People’s chair

head to the benches for
10 slow dips in cadence
15 OYO regular dips
15 per side Skull crushers

back to the flag for more Smurf jacks and some stretching

Names, Numbers, Announcements

NMS — great workout today! YHC needs a nap!!

solid group of 5 Davillians braved another incredibly muggy Friday morning…

-mosey

-parking lot- high knees, butt kickers, shuffle, broad jump, bear crawl

-Don Qs, Russian Soldiers, Imperial Walkers, Cherry Pickers, Mountain Climbers, Crab Taps, Alternating Leg Lifts, Helicopters

-mosey to playground

burpee- run to first corner- 5 merkins-back to start

burpee- 1st corner – 5 merkins- 2nd corner- 10 american hammers(2 count)- 1st corner- 5 merkins- back to start

burpee- 1st corner, 2nd corner, 3rd corner-15 copperhead squats, 2nd corner, 1st corner- back to start

burpee- 1st corner, 2nd corner, 3rd corner, 4th corner-20 monkey humpers, 3rd corner, 2nd corner, 1st corner

mosey to picnic tables

10 skull crushers-each leg, 10 dips w/ pump, 10 incline merkins—- run loop w/ lunges on short side

10 skull crushers-each leg, 10 dips w/ pump, 10 decline merkins—-run loop w/ lunges on short side

10 skull crushers-each leg, 10 dips w/ pump, 10 push ups(one leg and one arm on bench/ other arm and leg on ground)

mosey to front of school

partners- #1 plank, #2 50 toe taps, #1 six inches, #2 50 toe taps, #1 balls to the wall, #2 50 toe taps

mosey to bball court

partners- #1 25 WW2s, #2 suicide

MARY: 20 flutter kicks, 10 heels to heaven

46 Side Straddle Hops to close

Numberama, Namerama–OUT

–QIC got a bit confused early on but PAX went with it…. GREAT to see Rounders and welcome to Jinxy.. Blessed to lead as always…

3 guys showed up to take on the day the right way.

COP — SSH, cherry pickers, arm circles, Helicopters, DQ, crabcakes, copperhead squats, jacks squats, plank jack merkins

Spider Merkins on bench
8 different variations of merkins on the bench.
Broke it up by doing 15 skull crushers at the half way mark and at the end

20 dips with a hitch

The Beast
jump squats
merkins
ww2
SSH
am ham
burpees

swing knee ins

Great time had by all this morning! YHC was feeling his age today. Even the easy stuff was hard. Peace out.

4 solid Davilians answered the call to defeat the fart sack on an incredibly “thick” Friday morning

Mosey to flagpole

Don Qs, Russian Soldiers, Imperial Walkers, Cherry Pickers, Mountain Climbers, Crab Cakes, Helicopters, Leg Lifts(single leg)

Mosey to picnic tables

Partners x 3 — #1 skull crushers/run the loop-bearcrawl short side — #2 dips/run the loop-lunge shirt side — #3 flutter kicks/ run the loop- touch the rafters

Mosey to blacktop

4corners- 10 merkins, add 20 flutterkicks, add 30 monkey humpers, add 40 sshs

Mosey to front lot

4 Stations- 2 minutes each

#1 – jumprope, kettlebell swing, medicine ball twist, lateral raises- resistance band

#2 – jumprope, kettlebell rows, medicine ball squat/overhead press, bicep curls- resistance bands

OUT

awesome to see Wild Thing on a Friday!! great group this morning. Always blessed to lead.

6 Davilians braved an oddly cool yet muggy morning for a Friday beatdown. Here’s how it went down

mosey

don q’s, russian/ukranian conflict soldiers, imperial walkers, cherry pickers

mosey to picnic tables

partners 3 rounds- skull crushers/run the loop w/bear crawl – dips/run the loop w/ lunge- heels to heaven/run the loop touch the overhead beams

mosey to front of school

partners 5 rounds- plank/ 50 curb taps, six inches/ 50 curb taps, balls to the wall/ 50 curb taps, wall sit/ 50 curb taps, vertical jumps against wall/ curb walk the island

mosey to track

corner 1- 10 merkins, corner 2- add 20 flutter kicks, corner 3 – add 30 monkey humpers, corner 4- add 40 ssh’s

mosey to bball court

4 corners- burpee at each corner- shuffle L & R, sprint, backpedal

DORACIDE- 50 WW2s, 100 copperhead squats, 150 plank taps

NUMBERAMA, NAMERAMA OUT…..

*** CONVERGENCE MONDAY – 7AM @ Forest Hill Park

–GREAT GROUP THIS MORNING! ALWAYS BLESSED TO LEAD. BE SAFE!!!

(TITLE OF BB ATTRIBUTED TO CHATTER FROM CORNED BEEF..)

4 dudes showed up to start off their Friday the right way.

Slaughter start — 5 burpees, 10 merkins, 15 AST’s, 20 WW2

COP — Slow Jump squats, helicopters, DQ, IW, arm circles, plank jacks, bird dogs, ankle twists, hip circles

11’s — burpees and calf raises

doracide — suicide whilst partners do 100 smurf jacks, 200 squats, 300 split jacks

partner exercises — 25 PLT’s, 20 boo yah merkins, 20 jump overs

back to the flag for some Mary’s ab style
20 LBCs, boat canoes and scissors, spell out first and last names with legs,freddies

Fun times had by all today! SYITG!