Tag: The Creek

  • Gut punch protection

    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….

  • Tabata Friday

    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!

  • largo e presto

    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

  • The Creek IPC redo

    Two showed up for the IPC Challenge redo, great mumble chatter between two Davillians. We got an excellent Puget Sound workout to boot.

    Mudface took us out in prayer.

  • 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!!