Tag: The Creek

A couple SOJ clowns took over The Creek this morning with a sweaty beatdown set to the tune of Chap’s 80’s hit list. Here’s how $900 in gasoline was made worthwhile…

The THANG:

WARMERAMA:

• Mosey to the BBall hard top and circle up
• Welcome & Disclaimer
• Variable IC Reps to get the muscles warm top to bottom

COP #1:

• SEVEN OF DIAMONDS:
• Escalating reps each round, mosey on the long sides, bear crawl the short side
• x7 Burpees ea corner
• x14 WWII
• x21 Squats
• x28 LBC’s
• x21 Merkins
• x14 Walking Lunges(2-ct) alternated with x14 Ball-Dippers (2-ct) ea corner
• x7 Heels to Heaven

COP #2:

• Sprints on the Soccer Field
• 25%, 75%, 50%, 100%

Mosey BTTF for COT:

• Counterama # 5
• Namerama
• Announcerama (see Comments)
• YARDSALE took the PAX out in Prayer

NMS:  Quality time and conversation had with Chaplain in our far distant clown-car travels. Great to see the Daville guys again this week – they dis a great job slamming through the beatdown today. And yes, YHC “will be back” (think Terminator voice). SYITG…very soon…DTH

ABC’s with legs

COP — DQ, IJR, copperhead squats, smurf jacks, one legged merkins, dirty dogs, crunchy frogs, john travoltas, mountain climbers

to the bench
skull crushers, dips with a clutch, squats with a clutch, one legged and one handed merkins
run the loop
repeato with more repetitions, and then yet again.

to the track
choppy feet for 5 seconds, sprint 1/4 lap
repeat all the way around the track.
choppy feet for 10 seconds, sprint 1/2 lap
do twice

one person at a time does 5 pull ups, the rest run to the trees and back, switch out till everyone is done.

ascending tempo merkins
1 regular merkins
1 2count merkin
1 3 count merkin
all the way to 10

back to the flag for some stretching

A quartet of guys came out to celebrate YHC’s bday. Fun times were had by some.

COP — copperhead, IW, DQ, crabcakes, freddies, WW1 situps, eric heidens

KB diamond — two people have KB’s two do not — rotate around the circle doing in cadence exercises as listed below:

american hammers (with and without bell)
Situps and situp presses
merkin and KB merkins
squats and goblet squats

Dora
run the perimeter of the bball court
100 burpees, 200 mountain climbers, 300 IJR

Back to the beginning for some abdominal Mary’s
Stretching and we’re done

Fun workout with some great brothers! Looking forward to doing this again when YHC turns 54!

A merry band of 4 men gathered for a misty morning Bootcamp at The Creek and then is what happened:

COP with SSH’s, Ukrainian Soldiers, Scorpion Kicks, Inverted Scorpion Kicks, LBC’s

Mosey over to the swing set for some Ab work, feet up on the Swing in the Plank position and pull your feet to your chest, 30x

Mosey to the field for a Compounding Four Corners: C1 10 HRM’s, C2 10 HRM’s 20 WWII’s, C3 10 HRM’s 20 WWII’s 30 Jump Squats, C4 10 HRM’s 20 WWII’s 30 Jump Squats 40 SSH’s

Mosey over to track for 1 lap followed by a Sora (Short Dora) with each partner doing 1/2 of the exercises. Exercises included 50 HRM’s, 75 Carolina Dry Docks, 100 SSH’s?

Mosey to the Swings and do 30 dips on the wall

Mosey to the Blacktop and Bear Crawl to the other side and do 20 HRM’s, Duck Walk Back and do 30 Carolina Dry Docks

Mosey to the Cars to complete 3 minutes of Mary

Announcements – The Bridge, June 4th (see Slack), Pigskins Blood Drive, June 4th (see Slack), Memorial Day Convergence (see Slack)

Prayer Requests – Labrat, Tryhards sister, Ukraine/Lighthouses family, Mr. Hollard, Yardsales mom.

NMS – It was a great day to make the trip to Daville and to see a new AO and meet some different Pax members. YHC has enjoyed the opportunity to be part of the Tuckahoe Takeover.

Cinco de Mayo has its merits, but Seis de Mayo has more history. It was a workout and a history lesson today.

COP — Imperial Walkers, SSH, Copperhead Squats, butt kickers, dQ, flutterkicks, makhtar n’diayes, IJR

On this Day in 1937, the Hindenberg blew up in a fiery crash.
In honor,we did BLIMPS
B– 5 burpees
L — 10 lunges each leg
I — 15 Imperial Walkers
M — 20 merkins
P — 25 plank jacks
S — 30 squats

In 1954, some dude in England broke the 4 minute mile
In honor we did
1 minute plank
1 minute SSH
1 minute LBCs
1 minute merkins

May 6, 1945 — Victory in Europe Day
We celebrated by doing 45 of every exercise listed below in 4 sets of 10 and one set of 5
WW2 situps, American Hammers, divebomber merkins

Freud’s Bday 1856
25 alabama prom dates
25 monkey humpers
25 pickle pounders

George Clooney’s bday
Oceans Elevens
10 o brother hillbillies
1 heartbeat flutterkick

May 6 2022 only happened once and it started off with the right way. I heard this story recently about the famous rocker Warren Zevon. Zevon was dying of cancer in 2003 and made an appearance on the David Letterman show. Dave asked him if he had any different perspective on life based on the fact that his life was really short at that point. Zevon’s response was this “Enjoy every sandwich”. I don’t believe the quote was meant to be flip in any way, but as a guideline to life to remember to enjoy everything even the stuff that seems super mundane. Be present in the moment, gentlemen.

a trio of guys showed up this morning to start off the day in the right way.

COP — IJR, Arm circles, merkins, plank jacks, AST’s, helicopters, chinooks, cherry pickers, LBC’s, Heels to HEaven, DQ’s

10-20-30-40
10 uneven merkins both sides
20 toe taps
30 squats
40 SSH
Touch a car and repeato

10-20-30-40 part 2
10 big boy sit ups
20 jump squats
30 mountain climbers
40 hillbillies
touch a car and repeato

37 calf raises

triple check
swing push outs
swing pull ins
run to the second light post

triple check
pull ups
am hams
run to school and back

Great time had by all this morning. Yardsale had too many clothes on this morning. SYITG!

4 guys came out to take on the day the right way.

COP — SSH, copperheads, hrm’s, hillbillies, arm circles, scorpion kicks, dying cockroach, plyometric jumps, smurf jacks, flutterkicks, dirty dogs

to the wall
16 mountain donkeys
8 a side one legged wall squats, run to end of lot and back
increase to 20 and 10
24 and 12

Short Dora
stump merkins 50
regular merkins 100
AST’s 150
partner lunges to building and back

20 per side skull crushers at picnic table
25 dips

run the inside loop, jumping and touching overhangs
20 squats
run 1/2 the loop with the jumping thing
20 monkey humpers
run the other half
20 WW2

stretching for a few minutes

Speakeasy, nice job this morning for your second bootcamp ever. Hope you continue to make this a part of your routine. Fun times this morning! SYITG!

2 men showed up for a chilly and wet morning beatdown, working toward the weekend.

COP: mosey to center of front parking lot, SSH, DQ, LBC’s, helicopters, Ukrainian soldiers, merkins.

No need to mosey for first exercise, modified 4 corners, starting in the middle, do 10 SSH, then run to first corner of lot, 40 LBC’s, return to center for 10 more SSH, run to next corner for 40 lunges, return for 10 SSH, run to next corner for 40 shoulder taps, return and 10 SSH, run to last corner for 40 calf raises.

Mosey to middle of school, partner up (with only 2 people this was easy), one partner does the exercise while the other starts lunging around the perimeter, when exercise is complete run to catch partner, switch out, continue until all exercises are done by both partners. Exercises were American hammers, Helix squats, merkins, Bobbie Hurley’s, 30 reps.

Run back to parking lot for a few minutes of stretching, numberama, namerama, YHC took us out.

NMS

YHC was having a VERY busy, stressful week of work, looking forward to Q’ing this morning, but a 5:31 was contemplating returning home to walk our dog for 45 minutes instead when Yardsale zoomed into the AO. Thanks Yardsale! Great mumblechatter this morning on variety of topics, including Hanover County School’s LGBTQ+ policies and how it’s great to be able to talk about these issues with friends who have differing views, just another benefit of F3!

As usual, I have No Idea what I’m doing…

3 guys came out to enjoy a little lucky (or was it monkey) horseshoe?

COP — copperhead squats, SSH, merkins, smurf jacks, diamonds, arm circles, hillbillies, side lunge with a knee raise, dirty dogs

Lucky Horseshoe
Run 1 lap
20 merkins
Run 1 lap
20 merkins, 20 sumo squats
Run 1 lap
20 merkins, 20 sumo squats, 20 dips
Run 1 lap
20 merkins, 20 sumo squats, 20 dips, 20 WW2
Run 1 lap
20 sumo squats, 20 dips, 20 WW2
run 1 lap
20 dips, 20 ww2
run 1 lap
20 ww2
run 1 lap

pike burpees — do 1 at first lamp post, add 1 for every new lamp post up to 5

Come back and stretch a little

Great work this morning… fun stuff! SYITG!!

slaughter start 5 burpees, 10 merkins, 20 AST’s, 10 merkins, 5 burpees

COP — arm circles, imperial wlkers, crabcakes, squat and calf raise combos, plank jacks split jacks, bird dogs, figure 4 squats

5 DK’s, bear crawl to 2nd post, lunge to bball courts, run a suicide, reverso back to the wall
repeato whole process with 10 DK’s
repeato whole process with 20 DK’s

4 corner Dora
one partner runs a four corners doing 10 SSH at each corner, the other partner does the following exercises
100 am hams
200 flutterkicks
300 LBC’s

head to the baseball diamond — wait, no too muddy, head to the track for an escalator of sorts:
1 person on each corner of the track.
person 1 — run to person 2 (who was doing squats), person 2 runs to 3 ( who was doing freddies), 3 runs to 4 who was doing merkins, 4 runs to finish the process

Some stretching at the end.

YHC begs forgiveness for the last exercise. It was supposed to happen differently — many mea culpas for that. Other than that, it was a decent workout. SYITG!!