Three men showed up on a rainy and humid September morning. Yardsale took the Q but all 3 had input. Yardsale warmed everyone up with side straddle hops, arm circles, hillbillys and a few others. To get out of the rain we did a couple rounds of triple checks in the courtyard followed by 11’s at the flagpole. Next was some 4 corners with the PAX taking turns on who chose the exercise. We were sure to hit the upper body, core and lower body each time around. As usual Mustang had some exercises that were different than we usually do which is always appreciated. After 45 minute we jogged to the parking lot. Numberama, Namarama and Yardsale took us out with a prayer.
Tag: The Creek
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Rise N Shine
14 gentlemen found a parking lot in Mechanicsville to get some work in before breakfast. As part of the Summer Tour, the local Davillians notified everyone that The Creek this week was a pre-planned 30 minute workout with 2nd F at Rise N Shine nearby. Seemed like the perfect opportunity to bring the Lounge, so even though they do not use the Q sheet, YHC signed up to take the lead.
Disclaimer and statement that the workout would be short and mostly in conversation, rather than in cadence, music to Handshake’s ears. Some standard warm-up fare before the main event, a series of Bro-Code 4 corners. 6 rounds that may or may not have included – 10 merkins, 20 Squats, 30 Freddies, 30 arm circles (tribute to one of the Lounge godfathers – Last Call, who doesn’t miss a chance to suggest AC), 20 monkey humpers, 10 shoulder taps.
It was fun to have all regions in RVA represented at the workout and breakfast. Great time getting to know a few guys I have only seen in backblasts. Excellent conversation at both locations on methods of Daville communication, old cars, Handshake’s M, music and music venues, among other things.
Multiple things happening this weekend:
Home Grown Half – 8/16 6am Robious Landing Park – see Draper’s post for more details
The Bridge – join Upchuck, Bootleg and others 8/16
Labor Day Convergence at Dogpile – See pre-blast from Crabgrass
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Four for Friday
4 men posted at the Creek to finish their week strong.
COP
Mosey around parking lot, then some parking lot tracers. Followed by some SSHs, Don Qs, arm circles, copper head squats etc.
4 corners cumulative – c1: 10 merkins, c2: 10 merkins + 20 squats, c3: 10 merkins + 20 squats + 30 ww2s, c4: 10 merkins + 20 squats + 30 ww2s + 40 reverse snow angels
Partner suicides – p1: suicides on basketball court, p2: round 1 planks, round 2 horseback riding stance, round 3 leg raise 6 inches
Mosey to flag pole. Partner up, p1 20x calf raises on flag pole, p2 20x dips on bench. Rinse and repeat 3 times.
Mosey back to flag for some GRAMS to close out. Numbers, names, Yardsale took us out.
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Five for Friday
Five gentlemen including an FNG posted on this perfect Friday to end the week right. Because nobody had signed up to Q, YHC took it and off they went.
COP – All IC
SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, Merkins, Angled Knee Jumps, American Hammers, LBCs
The Thang
Four Corners – Runner runs to next station while PAX members are doing the following exercises: Flutter Kicks, Dips, One legged Lunges, Monkey Humpers. (3 rounds)
Mosey to Jungle Gym. For 10 minutes, see how many rounds you can do of: 5 Pullups, 10 Merkins, 15 Squats
2 Rounds of Tabata
- Round 1 – Alternate between Burpees and SSH
- Round 2 – Alternate between Heels to Heaven and Carolina Dry Docks
COT: Numberarama, Name-O-Rama, Annoucements, Trout tooks us out.
NMS
Today, a FNG posted at The Creek. He is from Turkistan, has lived in Russia, and is married to a wife from the Ukraine. For now, his F3 nickname will be Mater, but YHC reserves the right to rename him after more research and discussion.
Update: Mater’s nickname was updated to “Bach” after it was revealed that he only listens to classical music. His wife found out about F3 and told him to post this morning. Awesome!
We had a great group today and leading was a pleasure. Have a great day!
Gotta Run!
Phonics
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Education about Rubicon
Three dudes including one visitor from California posted at Pearson Corner Elementary School on this hot and humid morning. YHC took the Q and off we went.
The Thang
Parking Lot Tracers
COP all IC: SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, One leg lunges, reverse legs, Merkins, Angled Knee Jumps, Hand to Foot Mountain Climbers, LBCs, Freddie Mercuries, Heels to Heaven
Triple Sprints: Two PAX members are on one side of basketball court. The other is at the far end. One sprints to the member at the other end and then drops and does 5 burpees. The other member runs to the other side and does 5 burpees. This continues until all PAX members have done 5 sets of 5 burpees and 5 sprints. Once finished, bear crawl to the center and do 10 merkins IC.
15 second pull-up hang/merkins: Rotate twice through all the PAX members. Counting from 15 – 1, do pull up hang. At 5 seconds, slowly lower self. Then lead 10 merkins IC. Other PAX members then lead this. The Merkins were hand release, diamond, Merkin plank jacks, incline, Carolina Dry Docks, single count merkins.
Triple Check: Jerkins on swing, one legged lunges on swing, runner goes around tree.
Plank-O-Rama: Hold Plank, rotate for 10 IC count of Carolina Dry Docks and Merkins, Rotate to side plank for 20 count. Then drop hip and raise it for 10 count IC. Then hold for 10 more seconds. Rotate to back plank for 20 count. Then raise and lower butt for 10 count IC. Then hold for 10 seconds. Then rotate to other side, holding for 20 seconds, then lower and raise hip for 10 count IC. Then hold for 10 count. Then rotate back to front plank. Do rotating elbow plank for 10 count IC. Then do 20 IC mountain climbers. Rotate to back. One legged APD IC. Other leg. Then hold 6 inches until time is called.
COT: Numberarama, Name-O-Rama, Announcements, Surf n Turf took us out.
NMS
Two straight weeks for YHC posting at The Creek. Today, Twisted Sister was visiting from California’s F3 Rubicon region. Excellent 2nd F occurred after COT as Surf n Turf and YHC learned about F3 Rubicon. Amazing some of the things they are doing. Since Twisted Sister will be around next week, he agreed to Q at DaVille on Monday. Looking forward to it. Well done today PAX. Twisted Sister said they never have humidity like today in his region. For Richmond, this occurs until late August. Today’s beatdown was challenging, but the PAX exceeded every expectation.
Announcements
- July 4 Convergence at DaVille – 7 AM – Should be a great time.
- Twisted Sister has the Q on Monday at DaVille – Lets bring big numbers to support our out of town guest.
Gotta Run!
Phonics
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Gruesome Twosome….
“Well, i guess it’s just us… let’s go”
-Parking Lot Tracers
-Breezeway in front of office: Imperial Walkers, Helicopters, Copperhead Squats, LBCs, Flutter Kicks, Reverse Scorpions, Shoulder Taps, Plank Jacks
-Picnic Tables: 10 dips- run through breezeway- 25 curb taps, repeat from 10 dips down to 1
-BEAST- #1-bear crawl to first island- 6 mountain climbers- run 2 second island-6 mountain climbers- run to 3rd island- 6 mountain climbers- bear crawl to end of lot- RINSE AND REPEAT—-#2 replace mountain climbers with copperhead squats——#3 replace bear crawl with lunges, replace copperhead squats with WW2s——-#4 replace lunges with crab walk, replace WW2s with hand release merkins
-Run back to cars- stretch and groan
-ALL DONE- great little beatdown- had fun with Surf n Turf
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10-10-10
6 gents showed up to take on the day the right way. Here is what transpired
COP — Helis, DQ, IW, APD’s, Calf Raises, Tempo Merkins, AST’s Freddies, Flutters
10-10-10
10 sets of ten reps. No sure where the third 10 comes in, but that’s ok…
one partner wall sits, the other person does
10 2 count mountain climbers
10 plank jacks
10 merkins
switch out and repeato 10 times
that took a while so an almost four corner run dora to finish it off
one person runs 4 corners
whilst the other starts
100 DK
200 LBC
300 SSH
Great times had by all in the humidity of the day. SYITG -
Who’ll stop the rain?
5 guys, including one sojourner from the Southwest, started off their day rocking it at the creek!
COP — various and sundried exercises
to the wall (no apologies to Lil Jon)
10 DK’s
10 squats each island and back
15 DK’s
15 monkey humpers each island and back
20 WW2
20 LBC’s each island and back
25 DK’s
25 SSH each island and back
Extended 4 corners
corner 1 10 merkins
corner 2 20 squats
corner 3 30 supermans
corner 4 40 Hillbillies
Rotate through so every exercise has had 10 of each, 20 of each, 30 of each, 40 of each
BAck to the flag for some stretchingFun times this morning.
Prayers for Bulkhead and his knee issues.
Peace to the brotherhood! -
Day 5
5 Davillians help YHC finish out this takeover week. This how it went down
COP (ALL IC) – SSH, DQ, Squats, Helicopters, LBC’s, Al Prom Date, Heels to Heaven, AST’s Merkins, scorpion kicks, HRMs, arm circles
THANG
Triangle – 20 dips, bear crawl, 20 toe tappers, run, incline merkins. Rinse and repeat 10 and 5 reps
mosey to the playground
Triple Check – lunge up to the school, pull ups, and American hammers
mosey to the track
Catch us if you can – one person completes 5 burpees while the pax runs backwards around the track. Switch, rinse, and repeat till everyone does burpees
mosey to the blacktop
Four Corners – 10 merkins, 20 squats, 30 2ct flutter kicks, 40 SSH’s
mosey back to the parking lot
GRAMS, Numberrama, Namerama, Announcements, Yard Sale took us out
Moleskin
awesome morning! Glad to have Pavarotti back!
Spit On That!
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Thrills, Skills & Ultimate Drills
In anticipation of the Daville V. Lumberyard showdown that never was 🙁 , we ran 3 different frisbee drills today after a 15 min COP session. COP was your standard warmups and dynamic stretches with 30 Merkins thrown in, followed by a two lap “breakaway” sprints on the track. First 300 M is a standard run, with the final 100 straightaway dead sprint, rinse and repeat. Somehow, P Diddy’s baby oil became the focus of conversation in the midst of all of this, and now we know Yardsale has a great disc toss thanks to his lean and well oiled forearms …. and there may or may not be any connection to baby oil.
[ Ultimate Drills ]
Warm up Circle – pax stand 40 feet apart in a large circle and just practice backhand and forehand moving around each node of the circle. Clockwise then counterclockwise.
Defense Circle – pax stay in the same positions but now you are trying to “skip” the man immediately next to you by throwing over or past him to the next Node in the circle. Man in between is on Defense and collects a point for each interception he makes (catch preferred). Points can be redeemed for prizes at the Putt-Putt counter.
Red Solo Cup Precision – Use cones, or if all you have in your house is Red solo cups, create an elongated diamond in the field about 50 or 60 yard (two cones at far N and S point, and then a 15 Y wide line of two cones in the middle of the field. One N side is the thrower, the S side is the catcher. Split the group in half so you have 3 and 3 even on N and S side. Catcher begins by running a route, encouraged to juke, and the thrower’s goal is to make contact with a direct pass roughly at the half way mark (2 middle cones) without throwing outside of the cone range (no hooks or splices.)
3 on 2 round robin – With a smaller pax count, you can go to a soccer goal and have two defenders take on 3 offenders. Start at the 50 Y mark and get a few passes in while the defenders try to cover you. Work you fancy magic to score a disc in the back of the net, goal post does not count. The offense gets 3 attempts every round (you may score 3 goals, or zero) and then switch the Defense to Offense for three rounds on their side. Keep track of score as well as “attempt 1 of 3” etc, keep switching until someone pulls a hamstring.
Announcements:
Memorial Day convergence is around the corner.
Prayers
Many pax are attending college graduations for their youngin’s, all grown up now, and prayers for parking, traffic, patience, family joy, and saving the environment from thousands of rogue balloons released into the atmosphere.