Tag: The Creek

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.

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.