Tag: The Creek

a healthy 5 showed up this morning for a beatdown

Slaughter start was 10 burpees.

parking lot tracers

dry spot for COP — Helicopters, DQ, pickle pounders, jlos, imperial walkers, copperhead squats, dying cockroach, American ?.

30 dips, 30 inclined merkins, 30 Bulgarian lunges

4 corners 10 double clutch merkins, 20 jump squats, 30 ball dippers, 40 ijr

15 double clutch dips, 15 derkins, 15 donkey kicks

4 corners — 10 hrm, 20 heels to heaven, 30 something, 40 jlos

11’s — merkins and WW2

end it with a plank fest and a minute of stretching.

names numbers announcements

YHC took us out.

Great times this morning. went for some coffeteria afterwards at rise and shine. great convos about the future of f3, especially here in Daville.

3 Davillian studs came out for an unseasonably warm pre-Christmas beatdown:

-invisible jump ropes, arm circles, crab cakes, copperhead squats, body builders

-high knees, butt kickers, shuffles

mosey to track

-@ 25- 5 hand-release merkins @ 50- 5 hand release merkins, 10 WW2s @75- 5 hand release merkins, 10 WW2s, 15 mountain climbers @100 – 5 hand release merkins, 10 WW2s, 15 mountain climbers, 20 monkey humpers (run back to start between)

-plank variations

mosey to basketball court

-triple check- runner carrries 8 lb medicine ball, balls to the wall, copperhead squats

-mary w/ lay ups- one man dribbles down the court and shoots a lay up and then dribbles back while other 2 do assorted mary — free throws- same idea but different exercises- SSHs, planks, shoulder taps etc.

-4 corners- 10 hand release merkins, 20 ww2s, 30 monkey humpers, 40 skull crushers

to finish: 100 curb taps, 15 curb walks

— Good times this morning- solid beatdown, great chatter. Gloves make it hard to make the basketball shots. Tis the season.

As always, grateful to lead..

Warmup – SSH’s, Hand Release Merkins, Arm Circles and LBC’s, Squats

Workout – 4 Corners with increasing numbers (15 – 20 – 25). Calf Raises at the Flag Pole, WWII Sit Ups, Hand Release Markins and Heals to Heaven. 11’s with calf raises at the flap pole and ball dippers across the parking lot (bear crawl to and from). 11’s at same location – LBC’s and Decline Markins, 11’s Monkey Humpers and WWII sit ups.

Numberama, Namarama and I took us out with a prayer.

Corned Beef planted the flag and we took a couple laps around the parking lot to gather the 5th.

Warmup: Arm Circles, Side Straddle Hops, LBC’s, and Hillbilly’s

The Workout: Started with the Beep Test. I died in the 6th round. The other four gave up in the 7th. I hate it but it’s good for me, right? Next was 4 Corners of 40 – Calf Raises at the Flag Pole (nice raised surface for good extension), Squats, Hand Release Merkins and Heals to Heaven. We went around to the 4 corners of the parking lot once but did one more set of calf raises because I like them. Next was 11’s – Merkins and Monkey Humpers. Started with Merkins bear crawl across lot for the Monkey Humpers which were perfectly located across from the school camera. Run back and repeat for the 11. Mosey to the basketball court, partner up for 100 Dips on the bench, 200 squats on the bench (to make sure you get down low) and 300 heals to heaven. We made it most of the way before we ran out of time. Mosey back to the flag.

Numberama, Namarama and a prayer by Corned Beef. It was a great morning and as always, a pleasure to hang out with these guys. No better way to start your day!

5 guys showed up this morning to take on a basketball themed workout.

COP — SSH, Smurf Jacks, PLank Jacks, AST’s, flutterkicks, arm circles, DQ’s (not in that order)

Never ending 4 corners offense —

corner 1 — 10 merkins, run past the rest of the corners to get to the start
corner 1 — 10 merkins, corner 2 — 20 split jacks, head back to the start
corner 1 — 10 merkins, corner 2 — 20 split jacks, corner 3 — 30 flutterkicks, back to the start
corner 1 — 10 merkins, corner 2- 20 split jacks, corner 3 — 30 flutterkicks, corner 4 — 40 Bobby Hurley’s
next time around skip the 1st corner
next time around skip corners 1 and 2
A little wrinkle for the last time around…
40 merkins, 30 split jacks, 20 flutters, 10 Bobby Hurley’s

Pretend Shooting Drill
Line up at a corner of the bball court
One person starts this sequence — slide to the corner, run to the hoop and do a pretend layup, next corner slide the other way and Bernie Sanders back to the start. Repeato 4x
Everyone else waits until the previous person hits the first corner before starting. SSH while waiting.

Back to the flag for a variety of exercises.

Names, Numbers, Announcements

YHC has had a kinda crazy F3 week. Couldn’t find the PAX on Tuesday. Made a semi hard commit to do different runs on Thursday and showed up for neither one. Had to make up for it today! Felt old when Mr Holland said he had no idea who Bobby Hurley was… Good to see Clint back out this morning! HAGW!

Just the two of us showed up on a cool rainy morning. We headed from the cars straight for the covered sidewalks near the school. We warmed up. We did a Wilt including LBC’s, Squats, Calf Raises at the Flag Pole and Heals to Heaven. We did 4 laps around the courtyard with an exercise at each corner. Did 10 of each first lap followed by 20, 30 and 40. Namarama, Numberama, Prayer by No Idea and we ran back to the cars.

8 hardy men sweated and pushed each other in the gloom, here is what went down.

Mosey to basketball court for COP: SSH, helicopters, hillbillies, DQ’s, LBC’s, merkins. Mosey to middle of school parking lot for first exercise. Partner up for Dora, partner runs to touch a tree, other does exercises as follows: 100 WW2’s, 200 boxcutters, and 300 LBC’s.

Mosey to baseball diamond at back of field, partner up. Partner runs the bases, other does following exercises along the base paths: broad jump burpees, lunges, bear crawl, crab walk, and finish it off with SSH. Switch occurred when running partner caught up.

Mosey back to flag, numberama, namerama, Corn Beef took us out. He has the Q on Monday at the Anvil, it’s his 55th birthday, so let’s show up to help him celebrate!

NMS

YHC sent the call out last night, looking for more numbers at the Creek, and the PAX responded. Great mumblechatter this morning, which certainly helped YHC keep moving when I felt like stopping. A couple of the PAX remarked that The Carpenter would have appreciated doing SSH’s around the base paths, so will send that idea up to NJ for him to use! YHC dropped some historical facts about October 22nd, including in 1797 the first parachute jump took place, in 1884 times zones were created and first World Series was placed, and in 1927 Harry Houdini was punched in the stomach (with permission) which probably ruptured his appendix, causing his death. Some of the PAX thought this occurred in 1827, sorry to burst your bubble, guys! 😉

As usual, I have No Idea what I”m doing….

5 guys met on a beautiful Friday morning. We started off some some parking lot tracers followed by a jog around the bus loop, facing the same direction the entire time (forward, karaoke, backwards, karaoke). That was it for the warmup. and time to start the Tabata. We lined up on the sidewalk in front of the school. Exercise 20 seconds, 10 seconds off. We did 9 exercises with 8 sets each. Exercises were as follows: Merkins, Hold 6 Inches, Calf Raises, Balls To The Wall, Heals to Heaven, Helix Squats, Plank with Shoulder Touches, Freddie Mercuries and finally, lunges back to the parking lot area. Numberama, Namarama, a little small talk and MudFace took us out with a prayer. Enjoyed the morning with the old timers and the new guy Clint. I think Clint is going to fit in. Have a great weekend and SYITG!

3 guys showed up to take on the gloom. Here is what happened —

Slow and fast mosey — 10 lunges followed by a quick run, repeato until we did the whole loop of the school

COP — every exercise was done slow, then fast
arm circles
Hillbillies
Smurf Jacks
Plank Jacks
Imperial Walkers
Squats
Merkins
WW2’s

Doracide — one person runs the others do the following slow exercises
50 tempo merkins
75 slow ww2
100 slow squats

10 slow flutterkicks

CMIYC — On person runs the inner loop, the others do polar bears until person 1 catches them. do this twice.
Switch from polar bears to lunges. (2x)

slow dips on the benches

curb toe tap medley
30 seconds on, 30 seconds rest
40 seconds on, 20 seconds rest
50 seconds on, 10 seconds rest
full minute on

Some light stretches

Numbers, Names announcements

YHC wants to remind everyone to slow down a little and do things right. Not just with exercising, but with life as well. Take a step back, relax, be slow to speak and quick to listen.

Peace out
Opus