Tag: The Creek

Warm Up: Parking Lot Tracers, Arm Circles, 46 Side Straddle Hops in honor of The Carpenters birthday, Freddy Mercuries, Tempo Merkins

The Workout: Balls to the Walls while others run out to touch a tree. Switch places. Did this until all Pax members touched 10 trees and their shoulders were tired of balls to the walls. Next was 11’s using the lines of the parking lot. Bear Crawl to first line – 10 boat canoes, Crab crawl back and do 1 Mud Face style squat. Repeat adding one parking lot space to the crawls until you got to 1 and 10 (and crawling a bunch of spaces). This took longer than I thought but was great shoulder work. Headed back to the car area where we did ring of fire – everyone planks, taking turns doing 10 merkins. We went around the circle 2 times and it was time to wrap the morning up. Numberama, namarama, no announcements and quick prayer by Yardsale. As always, it was a pleasure to lead these guys and I look forward to the next workout. Happy Birthday week to The Carpenter!

3 Davillians brave the wind and rain to celebrate the start of March Madness with a F3 beatdown

This how it went down

Mosey around the school to the covered area infront of the office

COP (ALL IC) – SSH, DQ, Imperial Walkers, LBC’s, Windshield Wipers, HRM’s, Arm Circles

THANG

4 Corner Madness – We completed different sets of four corners using the courtyard area around the school. Each set was for one round of the tourney:

• First Four (Round of 68) – Complete a 4×4 at each corner 4x times around plus one each 4×4 at the end (4x4x4+4 = 68)
• Round of 64 – 4 Donkey Kick at each corner 4x times around
• Round of 32 – 4 Squats with lunges/run backward between corncers 2x times around
• Not so Sweet 16 – 2 Burpees at each corner 2x times around
• Elite 8 – 2 ct American Hammers at each corner 1x time around
• Final 4 – 1 Merkin at a 4 ct hold at each corner 1x time around
• Finals – 1 Heel to Heaven at a 2ct hold for 2 corners
• Champion – 1 GOOD Burpee

Mosey to the basketball hoop on the blacktop

Free Throws – Using YHC’s toddler size basketball (couldn’t find the real one this AM) each PAX took a turn shooting a free throw shot. If they made it, everyone else did 5 Buprees. If they missed, they did 5 Burpees. Each PAX when 1 for 2.

Mosey back to the cars

Numberrama, Namerama, Announcements, YHC took us out

MOLESKIN

After over a year of waiting, March Madness is final back! We had small but fun PAX this morning. Everyone waiting to 5:29:59 to get out of the cars and YHC immediately yelled out “Let’s Mosey”

Its nice this AO is a campus style school which allows us to still get wet but not soaked (I’m sure a few M’s appreciate this as well when we come home)

The 4×4’s was one of those that “look good on paper” exercies as YHC was feeling it after just 2 rounds

Great mumble chatter with the small PAX but Yard Sale could have left the 4th F at home

SPIT ON THAT!!

5 Men met on a warm spring like morning for a beatdown. Warmup was arm circles, cherry pickers, hand release merkins, freddy mercuries and hill billy’s (I did my best imitation of Opus and I thought it was pretty good). Headed to the corner of the parking lot for a modified Wilt. We had 4 stations that we hit 4 times each, 25 reps each station. 4 Stations were Merkins, Squats (Mud Face style), Burpees and Boat-Canoes. We switched out a couple of the burpees because they were kind of brutal for heals to heaven and a couple of he boat canoes for monkey humpers and Alabama prom dates. We next partnered up. Partner takes a lap around the parking lot which the other does the exercise. Total of 100 Mountain Climbers, 200 Heals to Heaven and 300 Monkey Humpers. After about 200 Monkey Humpers we switched to Alabama Prom Dates because we were Monkey Humped out. Circled up for ring of fire. Each person did 5 Merkins. Spit did them with a clap so the Q followed. I came close but didn’t smash my face on the parking lot. Numberama, Namarama, Announcements. Big announcement was Mechanicsville AO 5 Year Gathering tomorrow 6:30 AM at Atlee HS. Should have a bunch of guys there. Q took us out with a prayer. As always, my day is better because I started it off with F3. Have a great weekend guys and I will see you next week.

6 guys came out for a semi-chilly workout this morning

slaughter start — 5 burpees, 10 merkins, 15 ww2’s, 20 AST’s
COP — SSH, IJR, Copperhead Squats, toe taps on sidewalk, uneven merkins, bird dogs, table tops, arm circles, DQ’s , the opus
Dora — 100 american hammers, 200 flutterkicks, 300 plank jacks/SSH combos, other person touches 1 tree then 2 then 3 then 4 then 5 then start back at 1
4 corners,
1st corner, 10 merkins — run rest of loop
2nd lap — 1st corner 10 merkins, 2nd corner 20 jump squats,
3rd lap — 1st corner 10 merkins, 2nd corner 20 jump squats, 3rd corner 30 split jacks
4th lap — 1st corner 10 merkins, 2nd corner 20 jump squatsm 3rd corner 30 split jacks, 4th corner 40 high knees
take away first corner, then second, then third, then 4th.

— circle up, choose favorite exercise, 10 of that exercise around the circle

Numbers, Names, Announcements

Glad to lead you this morning! Prayers for No Idea’s Mother in law who is battling stage 4 cancer and for No Idea’s wife who is struggling right now with her mom’s care and caring for the two kids as well.

7 men met on a beautiful February morning. It was 34 but no wind and a huge moon. At 5:30 sharp we jogged to the parking lot to warmup. Warmup: Arm Circles, Side Straddle Hops, Hand Release Merkins, LBC’s and Tippy Toes. Headed to the corner of the parking lot for 3 sets of triple checks. Everyone partnered up (Due to the odd number, the Q shadowed Corned Beef). First round 100 Merkins, 200 Money Humpers and 300 Heals to Heaven. Second round 80 Boat Canoes, 200 Helix Squats and 300 Shoulder Taps. Third round 100 merkins, 200 Should Taps and 300 Heals To Heaven. That’s all we had time for. Circled up. Numberama, Namerama, Anouncements and prayer by Mud Face. Mumble Chatter was awesome as always. Thank you for letting me Q. What a great way to kick off the weekend. See you in the gloom.

The Q was a couple of minutes late.  There was most snow on the car than expected.  Luckily Corned Beef was there ahead of time scouting things out.  We took a lap around the school and settled in under the covered area outside the cafeteria.  After a few of the regular warm up exercises (merkins, LBC’s, etc….) we started the Tabata.  20 seconds on, 10 seconds off.  We started with the upper body, moved to core and down to lower body.  We did this for about 40 minutes.  When we go tired, we did a few Alabama Prom Dates.  As coincidence would have it, that’s when an officer walked up behind the two of us to ask what we were doing.  No idea why two men humping the sky in a dark corridor should require any questions.  After a quick conversation he headed back to his car and headed out.  All kidding aside, Hanover Police officers are the best. We ran about  5 minute late.  Numberama, Namarama and we were off.

COP — 1 good burpee, cherry pickers, russian soldiers, 2 good burpees,LBC’s, SSH, side reaches, 5 good burpees

Lucky Horseshoe– bear crawl short lengths, run long lengths

Lap 1 – Merkins

Lap 2 – Merkins, WW2

Lap 3 – merkins, ww2’s dips

Lap 4 – merkins, ww2, dips, american hammers

Lap 5 –merkins, ww2, dips, am ham, squats

Lap 6 – ww2, dips, am ham, squats

Lap 7 – dips, am ham squats

Lap 8 – dips, am ham

Lap 9 – dips

Lap 10 – Victory Lap

Great job this morning, gents!! Hard work put in by all. Talk this morning ranged from Yardsale’s son’s college choice of Utah, pandemic discussions, and football among other things. YHC kept everyone dry this morning, which was a plus! SYITG!

4 guys showed up for a modified horseshoe event

Here is what transpired…

COP — 1 minute plank, IJR, plank jacks, IW, LBC’s. crabcakes, AST’s, DQ, arm circles

Modified Horseshoe —
Laps consisted of crab walk (short length), lunge (long length), broad jump burpees (short length), and bear crawl (long length)

Lap 1 – Squats
Lap 2 – Squats, american hammers
Lap 3 – squats, american hammers, dips
Lap 4 – squats, american hammers, dips, WW2 Situps
Lap 5 – squats, american hammers, dips, ww2s, merkins
Lap 6 – american hammers, dips, ww2, merkins
Lap 7 – dips, ww2’s, merkins
Lap 8 – ww2’s, merkins
Lap 9 – merkins
Lap 10 – Victory Lap

Numbers Names Announcements

YHC took us out

YHC apologizes for his lateness yesterday — set alarm for a Daville workout which made YHC late. Usually when we do a Horseshoe, we have a big loop to run for a lap. Our loop is much smaller at the Creek so YHC decided it would be a good idea to slow the loop down a little bit, which might have worked if YHC hadn’t been late and had a shorter COP. Oh well, live and learn. Will be bringing this back to the Creek if the future to tighten it up a little bit.

SYITG!

5 men came to work out and have a good time on a frosty Friday morning. COP: SSH, cherry pickers, Russian soldiers, LBC’s, merkins, DQ, helicopters, Imperial walkers. Mosey to center of parking lot for proper Dora.

Partner bear crawls to corner of lot, new corner each time, other partner does: 100 lunges, 200 LBC’s, 300 SSH.

Mosey to courtyard for escalating 4 corners, running in between: 10 merkins, run, add 20 single count mountain climbers, run, add 30 jump squats, run to start, add 40 Freddie Mercurys.

Mosey to parking area by buses for suicides: running to first island, then Opus’s car, then last island, on returning do 10 dips, 20 2-count American Hammers, and 30 single-count shoulder taps.

Mosey to flag for 5 minutes of stretching, numberama, namerama, 6th man, YHC took us out.

NMS

It seems resting YHC’s sore knee hasn’t made a difference, so have been trying to get back to F3 again, and given YHC’s pattern of not showing up on Friday’s, decided signing up for the Q would at least ensure an appearence. YHC is SO glad he made it, because from the COP on, mumblechatter was at a different level, in both a great and disturbing way. Much of it should not be put into print, suffice to say it started with the YMCA, a basement room with a single lightbulb, and being given a rigorous proctology exam….YHC was laughing so hard at times he was unable to exercise for lack of breath. Thanks for a great time this morning, gents, it was such great fun I didn’t notice my knee as much!

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

Little late on the post but 3 men came out on a cold morning. It was my youngest sons 5th birthday so we did things in fives.

COP – arm circles, helicopters, merkins, don Quixote

Circled up in the parking lot for four corners. Each corner you did 5 of the exercise. 1st- round – burpee toe touch, 2nd -squats, 3rd-ball dippers, 4th merkins, 5th – plank jack shoulder taps.

Then went over to the Blacktop and did 5 rounds of 5 knee jumps (start on your knees and jump up) followed by suicide sprints (did 5 of these).

Did one other round of something then called it a morning.