Tag: The Creek

3 guys showed up to shoot the outside J and dribble up and down the court.

run forward, slide, run forward slide the other way, run backwards

COP — helicopters, copperhead squats, single leg lifts from reverse plank position, russian soldiers

To the hoop — One person shoots 5 free throws from New Mexico while the rest of the PAX runs suicides. Run until the free thrower is done. When he is done count up the misses and multiply by 10 — that is the number of an exercise the PAX does. Exercises included american hammers, mountain climbers, merkins

2nd round same concept — start by shooting a shot from Old Mexico, then every other shot you take can be from wherever. Rest of PAX runs sprints. Exercises included Bobby Hurleys, SSH, and LBC’s

Dribble up and down the court — one person dribbles up and down, the other PAX members do in triple check style
1st round — pull ups and dips
2nd round — freddie mercuries and WW2
3rd round — plank and squats

reverse ladder counting by 2’s
4 corners, 4 exercises each corner
Burpees, Squats, Situps, Merkins
start with 10, next corners 8,6,4,2

start over at 9, do 7,5,3,and 1
with the exercises reversed

1 and a half minutes of Mary
Windshield wipers, flutter kicks, and burpees (only 2 thankfully due to time)

Announcements —
THE CREEK WILL BE HELD AT IT”S OLD HOME AT NEW HIGHLAND BAPTIST CHURCH — ONE WEEK ONLY __ NEXT WEEK FOR CARPENTERS LAST Q! 6/25 SPREAD THE WORD

YHC is so glad to be a part of a group of guys who challenges in so many ways. Let’s keep spreading the word about what we have here. So much camaraderie with the added bonus of a workout in there as well!

4 Davillians got in their canoes and paddled over to Pearson Corner this morning.

This how it when down

Warm Up – Emoji and YHC were only two at 5:30 so we started with a warm up lap around the parking lot. Mr Holland and Bulkhead showed up shortly after and we did some parking lot tracers before heading to the COP

COP (ALL IC) – SSH, DQ, Imperial Walkers, Helicopters, LBC’s, Heels to Heaven, Scorpion Kicks, Merkins, Arm Circles

THANG

Mosey to the courtyard

Chaos Four Corners – Typically this would be done with 5 PAX so we had to modify a little. First PAX start with completing 40 SSH’s while the other PAX run to the first corner and drop of the next PAX member who start the next exercises and continue to the next corner and so on. Once the first PAX is done they run the P2 and complete 10 (2ct) Mtn Climber, both PAX run to P3 and complete 20 Squats, then run to P4 and complete 30 SSH. The whole PAX runs back to the first corner and completes 5 Burpees. The switch, rinse and repeat till each PAX starts as P1 and completes the 40 SSH’s.

Mosey to the playground

Touch a Tree – Partner up. First partner dues Pull ups (modified with some Dip and Jerkins as well) while second partner goes and touches one tree then switch. Rinse and Repeat increase to 2 trees then keep going up to 10 trees.

Mosey back to the SF

2 MOM – Freddy Mercury’s and Gas Pump

2 MOS – Bulkhead lead us in a range of stretching exercises

Numberrama, Namerama, Announcements, Emoji took us out

MOLESKIN

Wet and muggy morning but was good to get back in the gloom. It was so muggy we had the frogs singing for us the whole time

SPIT ON THAT!!

6 fighters shook of the fart sack and stormed into an elementary school parking lot to engage in a birthday hot potato (cake?) carnival that went something like this…

Spit took the Q

COP All IC – 21 SSHs, 10 don quixotes, 10 imperial walkers, arm circles.

“Wild Thing” burpee suicide – Do suicides while song “Wild Thing” was playing and do a burpee every time the singer sang “wild thing.”

Pick Two took the Q – Mosey to the track. Four corners. Run backwards to the first corner, 20 WWII sit-ups, lunge to the second corner, 10 burpees, run backward to the third corner, 20 hand-release merkins, lunge to the fourth corner, 10 heels to heaven. Repeat.

Yardsale took the Q – Mosey to the side of the school. “Touch Five Trees” – Partner up. One partner touches a tree while the other holds balls to the wall, Switch. Repeat until five trees touched.

Wild Thing took the Q – Mosey to the blacktop. “Sevens” with Alambama prom date on side and copperhead squats on the other side. Run to each side.

Emoji took the Q – Mosey to the playground. Triple check (but do it twice). One person runs to/from the school. The other does flutter kicks. The other does pull-ups.

The Carpenter took the Q – Crab walk to the blacktop, bear crawl across the black top, mosey to the flag.

Numberama, Namerama, Announcements, The Carpenter took us out.

Announcements:

• Wild Thing’s 65th birthday gathering is tomorrow at his house (10256 Henderson Hall Rd. Mechanicsville, VA 23116) from 2pm until it shuts down. Drop by to give him a hug, a kiss or anything else.
• Prayers for Bam Bam (Tom Lane) in light of a heart attack on Wednesday morning. He is recovering and may come home today.

NMS

Wild Thing’s 65th birthday is today and a lot of respect was given to our F3 brother. Spit led off the hot potato workout by having the song “Wild Thing” blast over a speaker and the PAX doing suicides. Circle K would have been proud.

The mumble chatter was prevalent and all kinds of references were made to all kinds of topics. The Alabama Prom Dates prompted all kinds of chatter. The PAX always finds a way to burst out in laughter.

Wild Thing is an inspiration to all of us. He has pressed through life’s challenges and hasn’t used age as an excuse to stop posting. We wish him a happy birthday!

8 fighters rolled into the place called The Creek for a Friday morning wake-up call that went something like this…

Mosey to the baseball field and circle up around the pitching mound.

COP All IC – 50 SSHs, 10 don quixotes, 10 helicopters, arm circles, 10 hand-release merkins (HRMs), 10 imperial walkers, 10 HRMs, 25 LBCs, 10 HRMs, 10 copperhead squats, 10 HRMs, 20 hillbillies, 10 HRMs.

Mosey to home plate.

Nine Innings of Work

Partner up. One partner does a set of exercises at the baseball diamond while the other runs to/around the track and back. First partner starts with 1 burpee, sprints a triple, 5 HRMs, bear crawls to home plate and holds plank until the other partner returns. Next partner increase the burpee by one and does the same set of exercises while the other runs to/around the track and back. Continue the sets up to 9 burpees.

Hold 6

Line up on the first base line. The person closest to first base takes off sprinting around the bases while the rest of the PAX holds 6 and then does an exercise IC led by YHC. Rotate through the PAX. Exercises included flutter kicks, LBCs, heels to heaven, WWII sit-ups, more flutter kicks, rosalitas (also known as gynos for gynocologist), freddie mercuries.

Ring of Fire

Circle up around the pitching mound. Hold plank. Each person does 5 HRMs.

Mosey to the flag.

Superman…

Numberama, Namerama, Announcements, Pick Two took us out.

Announcements:

• Convergence on Monday at 7am at Tredegar
• Next Friday is Wild Thing’s 65th birthday – he will be at The Creek
• Plans for a going away happy hour gathering for The Carpenter are in the works

NMS

YHC played baseball through high school and has heard, “Baseball is boring!” many times in his life. YHC has come to understand that those who say this oftentimes have never played the sport. This is like someone who has never been on a soccer team and has no idea what is going on during a soccer match (things like trying to tie with a 0-0 score and keeping the ball from the opponent).

YHC decided to provide a “fun” baseball experience. The HRMs on the dusty field led to some dirty shirts and shorts! It added to the fun. YHC attempted to match 9 “innings” with the 9 rotations at the baseball field.

Mumble chatter was high. Yardsale is a talking machine. Emoji’s energy is unmatched. Bulkhead always has something witty and funny to say. We all missed seeing Mudface.

It is an honor to lead and YHC will look to lead as many times as possible before departing for Jersey at the end of June.

SYITG!

The Carpenter

5 Davillians arrived on a perfect to morning to help YHC celebrate Day 4 and the official anniversary date of YHC’s 5 years with F3

This how it went down

Warm Up – Mosey around the school grounds the finish up at the blacktop (about a 1/4 mile run)

COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, Heels to Heaven, HRM’s, Arm Circles

THANG

Mosey to the ball field

Running the Bases – We did 3 times around with the following exercises and reps – 1st base- Heels to Heaven 10/20/10; 2nd base- Merkins 10/20/10; 3rd base – Mtn. Climbers/American Hammers 10/20/10. Once we reach home completed a decline number of Burpees based on when you finished (i.e. – 1st finisher – 5 Burpees – Last finisher 1 Burpee)

Working The Outside – While heading to the soccer goal at the end of the field, completed 20 steps/paces/jumps of the following: Bear Crawls, Frog Jump, Crab Walk, Lunges. Rinse and Repeat back to 2nd base

Mosey to the playground

Quin Check – 5 exercises 5 times: Mosey to a wall complete 5 Donkey Kick then mosey back, Smurf Jacks, WWII Sit-Ups, SSH’s, Pull ups

Mosey back to the parking lot

4 MOM – Each PAX lead an IC exercises and YHC finished with a 45 sec Superman

Numberrama, Namerama, Announcements, YHC took us out

MOLESKIN

Wow can’t believe its been 5 years since May 21st 2016 when YHC join The Carpenter and Abacus for his first workout. Turns out YHC’s first post was downrange while on a Men’s Retreat with these fellas. I was hooked from the start and haven’t looked back since.

Today’s workout featured mostly what we did that Saturday morning in Williamsburg, VA. Here is the link to that first workout: https://backblasts.f3rva.org/2016/05/21/daville-extension-baseball/

Solid group this morning. Yard Sale brought the mumble chatter, The Carpenter brought the 4th F, and it was great to have Pick 2 join us who we haven’t seen in forever

Tomorrow, YHC will wrap this week up with what hopes to be a great beatdown at the Pile tomorrow.

SPIT ON THAT!!

Five warriors shook off the fart sack and landed in the parking lot by 5:30am for a fun fest that went something like this…

Mosey to the blacktop. Stop on the map of the United States. Mosey around the school and cut back through and back to the black top.

COP All IC – 25 SSHs, 10 don quixotes, 10 helicopters, arm circles, 25 SSHs, 25 LBCs, 25 SSHs, 10 hand-release merkins (HRMs), 25 SSHs.

Back To Jersey – Triple Check

1. Run across the field, run around the track and back to the black top
2. Lunge the length of the black top and back. 10 squats on each side.
3. Bear crawl the width of the black top. 5 HRMs. Crab walk back. 5 HRMs.

6x6x6

Circle up. Hold feet six inches off the ground for six seconds. Exercise IC.

Six LBCs, six heels to heaven, six american hammers, six WWII sit-ups, six freddie mercuries, six rosalitas.

6x10x10

Repeat the same series of exercises with holding six inches for ten seconds and doing 10 IC of each exercise.

Mosey to the flag

Numberama, Namerama, YHC took us out.

NMS

Spit called out YHC to take the Q with the goal of having Emoji rejoin the PAX. YHC took the Q. Emoji showed up. The PAX was fired up!

YHC shared a few weeks ago the update that he is going to serve a church in New Jersey at the start of July. The church is his home childhood church in New Providence, NJ.

YHC took the PAX to the map of the United States on the blacktop and pointed to Jersey. YHC shared that he was born in Jersey and has ended up back in Jersey at multiple junctures in his life. He is going back again.

The Triple Check took this theme as the PAX ran away from the blacktop but came back to the point of Jersey. The PAX went to work and knocked it out.

YHC experimented with something new called the 6x6x6. This proved to be a good round of exercises for the finish and will be used again in the future.

Emoji brought his normal energy to the morning! He hasn’t lost anything after 14+ months away from F3. The rest of the PAX rallied around him and the morning was a strong one all around!

YHC is going to miss F3RVA. The last 5 years have provided countless memories with the PAX both in DaVille and all over the Richmond area. The closest AO to New Providence is an hour away in Princeton, NJ so YHC is going to be looking to plant some new AOs in the Garden State!

See you in the gloom!

The Carpenter

6 Davillians arrived on a cool May morning for YHC’s first Q at The Creek in some time.

This is how it went down

Warm Up – Mosey around the parking lot weaving in and out of the traffic cones the school sets up student drop off (this has become a new thing to start with)

Head to the blacktop

COP (ALL IC) – SSH, DQ, LBC’s, Arm Circles

THANG

Mosey to the playground

Mini Dora – 50 Pull ups, 75 Box Jumps, 100 SSH. Partner runs to a tree and back

Mosey to the track

Mini K.I.S.S. – Run a lap, 100 Merkins, Run a lap, 90 Squats, Run a lap, 80 Merkins, Run a lap, 70 Squats, Run a lap, (called a small audible) 40 Merkins, Run a lap, 30 Squats, Run 2 laps

Mosey to the blacktop

6’s (aka mini 11’s) – Run to one side complete 5 (2ct) American Hammer, run back complete a Smurf Jack, finish with 1 American Hammer/5 Smurf

Mosey back to the SF

2 MOM – Each PAX picked an exercise to compete 5 reps of: Ring of Fire (5 Merkins), 5 WWII Situps, 5 Burpees, 5 (2ct) Freddie Mercury’s, one other then wrap up with a 15 sec elbow plank

Numberrama, Namerama, Announcements, YHC took us out

MOLESKIN

The Q was open as late as Wednesday this week and YHC hadn’t Q The Creek since around Jan. Felt good to Q a bootcamp again.

The theme today was to complete some group of exercises that typically would take the whole time (or half the time) in a “mini” scale to keep everyone moving.

Mumble chatter was strong this group never has an issue chatting during the workout (Yard Sale makes sure of that)

SPIT ON THAT!!

Three dudes emerged from the gloom and launched into the workout with gusto. The beatdown went as follows:

Mosey to COP.
COP.
SSHx20
Arm Circles 20xbig, 5xsmall
Reverso
LBC x 20
Merkins 20, American Hammers 20
Merkins 15, AH 15
Merkins 10, AH 10
Merkins 5, AH 5
Merkins 10, AH 10
Merkins 15, AH 15
Merkins 20, AH 20

Mosey to Track for:
1 lap, 20 copperhead squats
1 lap, 20 hillbillys
1 lap, 20 imperial walkers

Mosey to Monkey Bars for TRIPLE CHECK
incline push-ups, rows, run to building

Mosey to parking lot for 11’s
calf raises, bear crawl to gas pumpers, lunges back

Mosey to cars, circle up…numberama, namearama….introducing FNG with Ohio roots, a teacher at Deep Run and resident of DA VILLE….Mr. Dan Dickey who is now forever known as DREW CAREY. Q took it out…

Good Conversations all around as Mr. Holland and Drew Carey were able to confirm as Henrico County Teachers and we learned a bit about this and that as the rumbling herd went from task to task.

Good luck to all who are participating in Spit’s run-a-thon thingy tomorrow.

Three guys showed up on a crisp April morning. I was afraid I didn’t layer up enough but that quickly passed.

Warmup: Arm Circles, SSH’s, Hand Release Merkins, Cherry Pickers, Freddy Mercuries

Headed to the parking lot for Beep Test. We made it to round 6-7 this time. Thank you Mr. Holland for pushing us. Modified Wilt – 100 Monkey Humpers, 100 LBC’s, 50 Hand Release Merkens, 50 SSH’s and 100 Alabama Prom Dates. Between the exercises we took a lap around the parking lot. We stayed in the parking lot for some 11’s. At one parking lot island we did Burpees and the other we did calf raises. That was a lot of burpees. We had another 5 minutes so we had one guy run to touch a tree and the other two did Balls To The Wall. When the runner returned, they switched. We did 5-6 sets each. Time was up so we headed over to the cars. Numberama, Namarama and prayer by Yard Sale. Rounders is being deployed to Kuwait for a year later this month. Please keep he and his family in your prayers.

Warmup: Parking Lot Tracers, SSH’s, Merkins, Arm Circles, LBC’s

Workout – Started off with The Beep Test. This was a first at F3 for Mr. Holland. Thanks to Trout for introducing me to this. 4 Corners – various exercises in the 4 corners of the parking lot. As usual they included calf raises on the curb, Mud Face squats, Boat Canoes and many others. We continued 4 corners for the remainder of the time. I picked some exercises and Mr. Holland picked others. Numberama, Namarama, quick prayer by Yard Sale. It’s fun to have a large group, but also great to have a small group and get to know PAX members better. Make an effort to get to know the other PAX members, there really are alot of great F3 guys out there.