Tag: The Creek

  • Starfish and Hot Chicken

    COP

    No time for that

    Round 1

    • 800 meter run
    • 25 yard murder bunny
    • 10 shoulder tap merkins (merkin-tap each shoulder is one rep) 
    • 25 yard reverse murder bunny 
    • 20 blockees with a thruster
    • 25 yard murder bunny
    • 10 shoulder tap merkins (merkin-tap each shoulder is one rep) 
    • 25 yard reverse murder bunny

    Round 2 

    • 800 meter run
    • 25 yard murder bunny 
    • 10 shoulder tap merkins (merkin-tap each shoulder is one rep) 
    • 25 yard reverse murder bunny 
    • 20 horizontal burpee block jump over (20 total jumps). Block is lying flat. You can jump over the block to the side. Or to the front. 
    • 25 yard murder bunny 
    • 10 shoulder tap merkins (merkin-tap each shoulder is one rep) 
    • 25 yard reverse murder bunny

    Round 3 

    • 800 meter run
    • 25 yard murder bunny 
    • 10 shoulder tap merkins (merkin-tap each shoulder is one rep) 
    • 25 yard reverse murder bunny 
    • 20 vertical burpee block jumpover (20 total jumps). Block is standing up on one end. You can jump over the block to the side. Or to the front.
    • 25 yard murder bunny 
    • 10 shoulder tap merkins (merkin-tap each shoulder is one rep) 
    • 25 yard reverse murder bunny

    Numberama

    Namearama

    Spit took us out

    NMS

    during the month of September there is a good chance that you are going to post to an AO the is doing the IPC, so you might as well register for it and get credit

    that being said, something is wrong with the PAX at Greenwood

  • Capoot at the Creek

    Capoot

    • 100 Merkins
    • 800 meter Run
    • 75 Merkins
    • 1,200 meter Run
    • 50 Merkins
    • 1,600 meter Run
    • 25 Merkins
    • 2,000 meter Run

    Numberama

    Namearama

    YHC took us out

    NMS

    YHC has a soft spot in his heart for a Hero WOD and it was good to get this one in the books.

    Dedicated to officer James Lowell Capoot, of the Vallejo Police Department, who died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations.

    Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine; mother, Beverly Sue; brother and sister-in-law, Louie and Susie DeCarlo; and several other family members. He is preceded in death by his father, Lowell Jesse Capoot.

  • Steak Knives

    YHC was excited to finish the RVA summer tour with a close AO in the Creek. We had a special guest from Southport, NC region…Steak Knives.

    Flag is planted four F3 brothers show up we begin with a warm up mosey around the parking lots and some parking space tracers. We circle up for the COP

    COP

    19 SSH, 10 DQ, 10 Imperial Walkers, 10 Russian Soldiers, 15 Arm Circles (10 small, 5 Big), Reverso, 10 Helicopters, 20 American Hammers, 20 LBC’s 10 scorpions and 20 merkins.

    THANG

    We then mosey to the front of the school and YHC brought a jump rope, this is for Station 1 (S1), Station 2 Flutter kicks, Station 3 10 merkins, then plank for 5 seconds repeat until timer returns. Station 4 Lunges. Station 5 lap around parking lot as the timer. When runner returns he starts station 4, S4 to S3, S3 to S2, S2 to S1 and S1 runs the lap. We continue to rotate the stations until all have been completed by each member of he PAX. This would be the first evolution. We continue for 2 more revolutions.

    We then mosey to the back of the school set up 5 stations again for a sprint work out and the stations are as follows: S1 – Run to school and back across the bridge, this is the timer station. S2 – Merkins, S3 – dips, S4 pull ups, S5 flutter kicks.

    We then mosey to Flag for 1 minute of stretching, then numberama and Namerama. Yardsale took us out in prayer.

    Announcements –

    We discussed 9/11 step run with the Fairfax region at the Lincoln memorial, possible clown car for this event. We also reviewed the Field Day, this is happening on September 18, 2021 @ 7am at Dogpile. We will be formulating our teams to get ready for this event. There is a Colonial Trail 10 mile run coming up and Spit will have details soon if you are interested.

    Moleskin – It was great having Steak knives visit he reminded us of the upcoming 10 year anniversary of the F3 Nation. It was an honor to lead and I look forward to seeing you in the gloom. Cheers….CB!

  • No Rain Here

    Last day of YHC’s Q’ing the Davile AOs. Off Shore was also there to complete his Daville tour and Mr. Holland rolled in to complete the trio.

    • COP
      • Mosey to school entrance with some overhead cover
      • SSH x 20
      • Helicopters x 10
      • Imp Walkers x 10
      • Invisible jump ropes x 10
      • Back and forth hop x 10, left and right hops x 10
      • LBC x 15
      • HRMs x 10
    • 4 Corners
      • C1 = 10x ea diamond merkins, regular merkins, wide grip merkins
      • C2 = 20x ea squats, lunges, monkey humpers
      • C3 = 30x ea American hammers, flutter kicks, hello dollies
      • C4 = 40x ea arm circles, seal claps, T claps
    • 4 way 11s (trying to do a little experiment)
      • The 4 exercises were merkins, squats, American hammers, monkey humpers
    • Triple Check
      • P1 = dips
      • P2 = Burpees
      • P3 = lap around school inside courtyard
    • MOM
      • Flutter kicks x 10, heels to heaven x 10 and finished off with some boat/canoes

  • 9 is fine

    3 voyagers, 1 fairly new guy and 5 regulars showed up at the creek this morning to get their day started off right,

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

    Mosey to lose Yardsale who missed the slaughter start

    COP –arm circles, IW, Crabcakes, plank jack merkins, dying cockroach, ball dippers, birddogs

    20 Monkey Humpers for the camera

    5 DK’s, bear crawl to end of sidewalk, lunge to island, run to end, reverso
    10 DK’s longer bear crawl, longer lunge, run, reverso
    15 DK’s, short run, lunging, bear crawl, reverso

    The BEAST
    Monkey Humpers, Merkins, WW2, Jump Squats, SSH, Burpees

    Short Dora
    Timer does short run,
    50 squats, 100 SSH, 150 LBC’s

    Fun times this morning with the out of towners and a semi new guy. Sweat was a major factor today taking over everyone’s shirts as soon as they stepped out of their cars. Low mumble chatter even though Yardsale was there….

  • College, Kids, and Camps

    3 Davillians came out to start off their Friday with a beatdown

    This is how is went down

    Warm Up – Mosey around the main parking lot to the blacktop

    COP (ALL IC) – SSH, DQ, Imperial Walkers, LBC’s, Heels to Haven, WWII Situps, HRM’s, Arm Circles

    THANG

    Mosey back to the main parking lot

    Mini Beast – We stop 2 time up an 2 times back with 5 reps, 5 different exercises. Merkins, Boat/Canoes, WWII’s, Helix Squats, Burpees were chosen.

    Mosey to the ball field

    Touch the Bases 4×4’s – Start with first base completing 2 4×4’s the head back to home. second time repeat first the at second base complete 4 4×4’s then head back to home. Third time repeat first and second base then complete 6 4×4’s at third then head back home. First with a lap around the bases

    Mosey to the playground

    Third Check – Jerkins, Dips, Lunge to the backwall of the school and back

    Mosey back to the SF for Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Small Pax this morning but a quiet one when Yard Sale is around. He always makes sure the mumble chatter is going. We worked hard but enjoy the 2nd F part more I believe this morning.

    SPIT ON THAT!!

  • 81 degrees and disoriented…

    Three beastly davilians braved the morning humidity to try to do something good this AM. Here’s how it went down:

    Mosey to warm-up: helicopters, body builders, american hammers, scorpions

    -mosey to baseball diamond

    “7 of Diamonds” : 4 rounds of 4 exercises at each base- Round 1 – 7 hand-release merkins, Round 2 – 14 crabcakes, Round 3 -21 Bobby Hurley’s, Round 4 – 28 monkey humpers

    -mosey to car to grab coupons-then mosey to basketball court

    rotating exercises round 1 and 2- cinderblock sit-up to press, cinderblock chest press, kettlebell swings, run with medicine ball, rounds 3 and 4: cinderblock chest press, kettlebell rows, run w/ medicine ball- hallelujah one way

    -mosey to bus loop

    curb walk the island -right and left

    50 toe touches

    DONE.

    YHC woke up at 5am and looked at the phone and it said 81 degrees… this was incredibly motivating. got to the lot early and fell asleep in the car – woke up confused. good chatter this morning. always an honor to lead..

  • 7’s, 9’s, & 11’s

    4 Davillians put in the works this past Friday to start the weekend off right

    This how it went down

    Warmup – Mosey around the main parking running forwards, backwards, and Karaoke around then headed to the blacktop

    COP (ALL IC) – SSH, DQ, Imperial Walkers, LBC’s, HRM’s, Heels to Heaven, Alternating Shoulder Taps, American Hammers, Merkins, Arm Circles

    THANG

    Mosey to the play ground

    7’s – Start with 6 Pull up run to the back school and complete a Donkey Kick keep going till 1 and 6

    Mosey to the couryard

    9’s – 8 Dips then run to the tree line at the back of the school for 1 LBC’s. Keeping going till flipped 1 and 8

    Mosey to the main parking lot

    11’s – 10 Skull Crushers then bear crawl/lunge to the island for 1 (2ct) American Hammer. Keeping going till flipped 1 and 10

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Great to have Mile High back and the fact he was able to find us since his first time out was at a different location. Yard Sale made sure the mumble chatter was constant and the PAX pushed through the humidity

    SPIT ON THAT!!

  • 7 of diamonds

    3 guys showed up to have a beatdown. This is what transpired —

    Mini run

    COP — IJR, DQ, Cherry Pickers, arm circles, merkins, bird dogs

    7 of diamonds
    at each corner do 7 burpees
    the next time do 14 merkins at each corner
    then 21 2 count am ham
    28 2 count flutterkicks
    21 jump squats
    14 AST’s
    7 WW2

    3 of a kind
    donkey kicks
    SSH
    bear crawl to first curb, 5 smurf jacks, bear crawl back

    Great morning — not too hot, not too wet. YHC encourages you all to take on the day whatever that means for each of you. Some days are just about pushing through the hard stuff. Some days feel very mundane. Some days are full of joy. Appreciate every moment for what it is and encourage others when they are going through it. Love ya guys!

    Opus

  • Crush it!

    7 warriors returned to the original location of The Creek for one more skullcrushing party that went something like this…

    Mosey around the church building and around to the side parking lot.

    COP All IC – 50 SSHs, don quixotes, helicopters, arm circles, 10 crab cakes, 10 imperial walkers, 50 LBCs

    Mosey to the front corner of the church building

    Four Corners

    • first corner 5 burpees
    • second corner 10 squats
    • third corner 15 two-count mountain climbers
    • fourth corner 20 WWII sit-ups

    Mosey to the pavillion

    Crush It!

    • 5 skullcrushers on way, 5 skullcrushers the other way, 5 derkins IC
    • 10 skullcrushers on way, 10 skullcrushers the other way, 10 incline merkins IC
    • 15 skullcrushers on way, 15 skullcrushers the other way, 15 dips IC
    • 20 skullcrushers on way, 20 skullcrushers the other way, 20 LBCs IC
    • 15 skullcrushers on way, 15 skullcrushers the other way, 15 dips IC
    • 10 skullcrushers on way, 10 skullcrushers the other way, 10 incline merkins IC
    • 5 skullcrushers on way, 5 skullcrushers the other way, 5 derkins

    Mosey to the front grassy area

    Tunnel of Love – crawl toward the crosses

    Mosey to the flag

    • 10 flutter kicks IC
    • 10 American hammers IC
    • 10 freddy mercuries IC
    • Superman

    Numberama, namerama, Announcements, YHC took us out.

    Announcements

    • Ultimate frisbee at DaVille on Tuesday
    • Convergence on Saturday, July 3rd at Dogpile at 7am
    • Summer tour starts Thursday, July 1st

    NMS

    The PAX returned to the original location of The Creek for one more Q by The Carpenter in that location. The PAX reflected on the many memories from this original AO location – Emoji taking a dump in the woods, the PAX bear-crawling around the entire building, 2.0s joining us (one morning with PAX from 7 decades – that’s a lot of hate and respect!) and other fun memories.

    YHC took the PAX back to the pavilion to relive the Skullcrusher days that were inspired by a trip down to F3 Houston back in 2015. That exercise doesn’t disappoint and the PAX crushed the skullcrushers.

    Spit fought through the whole workout and modified in light of his finger. The PAX welcomed Mile High. He has heard about F3 for years and decided to post before YHC left town. Mile High is from the same neighborhood as YHC and Opus so he will carry on the “island” representation (talk to Opus for the reference).

    Thank you for letting me lead!

    The Carpenter