Tag: The Creek

4 men arrived on a beautiful Friday morning to finish their week right with some hot potato.

• Yardsale Q:
  • Lap around the main parking lot
  • COP
    • Arm circles (big x 10, small x 5); Reverso
    • SSH x 20
    • HRMs x 10
    • LBCs x 20
  • 4 corners – 25 reps of an exercise at each corner (HRMs, heels to heaven, ball dippers, WW2s). In between corners, run straight, karaoke, Bernie Sanders, karaoke back to starting corner.
• Bulkhead Q:
  • Merkin Island – Each man goes to a parking lot island. From the starting point, each man will do a wide grip merkin, then a diamond merkin on the island curb all the way around the island.
• Mudface Q – mosey to playground in the back.
  • 1 man Dora – 50 merkins, 100 WW2s, 150 one leg squats. After doing 10 reps, run from the playground to the building and back for another 10 reps.
• Mr. Holland Q – 1 MoM (American hammers and Freddie Mercuries)
• Numberama, namerama, Mr. Holland took us out.
• Notes:
  • YHC had Taco Bell for dinner the night before and the 4th F was in full effect. Leading to the title of the workout.
  • Hardwork was put in by all. Great work gents!

How it went down:

Q rolled up to find Mudface all alone.

Mini-shovel/Mini-Flag planted and red bricks stationed around it as Yardsale and Trout rolled in. 

Mosey around inner court of school.

Circle of Pain:     SSH x 10 (4 count)

                              Arm Circles 10 big, 5 small

                              Reverso

                              LBCs x 20 (4 count)

                              Merkins 20 (4 count)

                              American Hammers 20 (4 count)

                              Merkins 15 (single count from here on)

                              American Hammers 15

                              Merkins 10

                              American Hammers 10

                              Merkins 5

                              American Hammers 5

                              Merkins 10

                              American Hammers 10

                              Merkins 15

                              American Hammers 15

                              Merkins 20

                              American Hammers 20

Mosey to mini shovel flag, grab two red bricks, one for each hand…at this point bricks had to stay in your hand.  If dropped at all, then someone had to yell, “Charlie Brown, you Blockhead!” and corporate punishment with 10 push-ups for each offense.

Mosey to track

                              20 Air squats with bricks held way out front

                              1 lap around track

                              20 Air squats with bricks held way out front

                              1 lap around track

                              20 Air squats with bricks held close front

                              1 lap around track

Mosey to monkey bars, partner up, one person holds others bricks while each partner gets in bar rows (old man pull-ups, whatever you call them.)

Mosey to field (everyone still hadn’t dropped a brick yet)

                              40 yard bear crawl with bricks in hands

                              40 yard crab walk backwards with bricks in hands

                              20 x SSH with bricks in hands

                              5 yard brick bear crawl

                              5 yard brick crab walk backwards

                              10 x SSH with bricks in hands

At this point Mudface decided to punish all of us and so he PURPOSEFULLY dropped his bricks, “Charlie Brown, you Blockhead!!”  10 x Merkins

Mosey to minishovelflag. Name-a-rama, Number-rama,  Annoucements:  Mudface informed Yardsale and Trout what Circus Maximus is and that he plans to attend soon, trying to get all to attend.

Q took it out.

All seemed to be in good spirits, Yardsale talking collegiate sports (anyone surprised?), Trout flexing on the Q as he walked out his car, rolling up and putting his shirt on in order to not intimidate us too badly and Mudface looking like a happy Garden Gnome today instead of an angry one!

–Rounders

Q thought it was going to be another solo work but Yardsale took his time finishing up his morning oats and taking out the trash and decided to come in 5 minutes late.

This is how it went down…ran around the parking lot, arm circles, LBC, some other things.

Then heals to heaven, then bear crawled to parking lot island, then lunge to next parking island, then merkins, bearcrawl then ran back, did that 5 times.

Then one ran around the parking lot while the other did WW situps to squat.then changed the exercise to LBCs. Did this 5 times.

Then it was 615.

only 2 came out for a hot and humid morning beatdown. Dont remember exactly what we did but it went like this…

decided to run down Seminole road, nice run loop with hills, bugs and dogs and the loop is about 1 mile. Then COP, then went over to the parking lot and did 20 split jacks, bear crawled to 1st landscape island, then did WW2 situps to squats, bear crawled to next landscape island, then merkin position on the islands curb and walked around on island with our hands (dont really know how to describe what we did), then bear crawled and ran back. Did this 3 times.

Rounders then took over and we did copy cat, on person ran, the other guy did an exercise, once the 1st person finished running they had to copy the exercise. Did that 4 or 5 times

Ran back to the flag area. Rounders took us out.

After star gazing for a while hoping the Q would show up Rounders, Yardsale and Trout ventured out on their own hot potatoe.

Yardsale lead the COP with arm circles, pushups and abs. Then Yardsale continued with 4 corners on the blacktop with heels to heaven, LBCs, dips, and squats, went around twice to make it 100 count.

Trout then took over with a triple check. One ran around the parking lot, one did split Jack’s and the other did windshield wipers.

Rounders then took over with ran over to the playground, did some rows, ran a lap, did some rows ran a lap. Then did hound and hair, let yardsale (hair) get a little headstart running back to the car then the hounds were released to chase him down…he almost survived..

Numbered out and rounders took us out to start the weekend.

Great to be back from vacation and seeing everyone this week..Trout

YHC showed up this morning with a deck of cards, Tabata App and here is what went down:

COP

We mosey to the blacktop basketball courts circle up for 20 SSH, 10 DQ, 15 arm circles 10 small 5 big reverso, 10 Russian Soldiers, 35 LBC’s, 10 reverse scorpions, 10 scorpions we are ready to roll.

THANG

We pull out the deck of cards and YHC pull up the Tabata app and we do the following 4 minute Tabatas (8 reps of 20 sec work 10 sec rest).

High Knee, then Plank Jack, Then Standing Lunge, then Squat Thrust, then Shoulder Tap.

We mosey to Track for Diamonds work out, 7 reps at each corner of Merkins, followed by 14 reps at each corner of Squats followed by 21 reps of 2ct flutter kicks at each corner…we had to mosey to flag for Mary.

Mary

We circled up for 10 reps each of merkins, v ups, 2ct American Hammers, lunges and Smurf jacks.

Namerama, Numberama, Yardsale took us out!

Great work out this morning gents…always a pleasure to lead.

3 glorious studs arose to greet the dawn of a new day. According to legend it went a little something like this.

COP

SSH x 20, Deadman Hang, WWII X 10, AH X 10, AHAC X 20, HRM X 10, DQ X 10

Mosey to baseball fields

Triple Check: Runner circles the bases. Exercises are burpees and dips.

Simuldora: One pax at each end of the track. Both start the same doras. The timer is when the runner reaches the exercise spot. Exercises: 100 merkins, 200 WWII, 300 alternating squats.

Modified Curb Crawl: Start on one side of the field. Complete 1 merkin. Bear crawl to the other side of the field. Complete 2 merkins. Bernie Sanders back to the start and complete 3 merkins. Repeato up to 5 and back to one.

Mosey back to flag.

Numberama, namerama, YHC led us out.

News: Tomorrow is the July 4th Convergence at No Toll. 6am to 7am. Be ready to bring it!

Sunday July 12 7-8 is Puppy Pile.

Notes: If you haven’t read the Declaration of Independence in a while, it is worth doing so. The founding fathers weren’t perfect or motivated exclusively with the purist of intentions. But they were a great example of what happens when your principles and the rules don’t align. Do yourself a favor and read this inspired text.

https://www.archives.gov/founding-docs/declaration-transcript

A personal favorite and certainly relative selection

Prudence, indeed, will dictate that Governments long established should not be changed for light and transient causes; and accordingly all experience hath shewn, that mankind are more disposed to suffer, while evils are sufferable, than to right themselves by abolishing the forms to which they are accustomed. But when a long train of abuses and usurpations, pursuing invariably the same Object evinces a design to reduce them under absolute Despotism, it is their right, it is their duty, to throw off such Government, and to provide new Guards for their future security.

Something we can all learn from the formation of this document; you must have a personal line in the sand so that when your principles are tested, you have made clear far in advance what events you will tolerate and those you will not. Men who have no specific boundaries are prone to endure suffering. To endure suffering with no end in sight and not actively participate in your own rescue is a fast way to die slowly. This applies to your job, your family, yourself and your city. If you aren’t clear on what is acceptable and what is not, you are inviting the hysterical and tyrannical to use you as doormat to their irrational endeavors. Doormats get walked on, fence posts set boundaries. Which one are you?

4 Davillians including a FNG had to changes the game day plans since it ended up being a small pax.

This is how it went down

Mosey a lap around the school and circle up on the blacktop

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

THANG

11’s – Squats and WWII situps

Mosey to the soccer field

Penalty Kicks – Starting first no goalie. If Goal was made PAX did 1 Burpee, if missed 5 Merkins. Two Rounds of that. Added a goalie, if goal was made PAX did 1 Burpee and goalie did 5 merkins. If missed switch exercises

Mosey to the baseball field

The Cycle – Just in baseball, we touched the all. First time up a single (5 merkins at first). Rinse and repeat with a double, triple, and homer adding 5 merkins each base

Mosey to the track

Catch me if you can – Partner up, starting a 1/4 of track between each other, start running around the track and stopping every 1/4 lap for 5 squats. After one lap Partner 2 can stop Squats. Switch, Rinse, and Repeat.

Mosey back to the field

Frisbee Toss – PAX took turns throw the frisbee. While in the air the PAX sprints towards it. Once it hits the ground, PAX completes an exerise chosen but the thrower

Numberama, Namerama, Announcements, YHC took us out

MOLESKIN

So the Father’s Day Games didn’t go as planned since most of the PAX was a no show. Hopefully we will have better luck next year

Thanks Opus for bring your 2.0 out and for Wilt for ET his friend

Welcome to Bullseye! A rising freshman at Atlee HS how is going out for the football team and loves Archery

SPIT ON THAT!!

YHC signed up for this Q excited as it was a Sunny and 70 morning for a Friday beatdown here is what went down.

COP

We mosey to the basketball courts and with four form a nice square for warm ups and we performed the following:

18 SSH, 10 DQ, 10 Russian Soldiers, 20 Helicopters(missed these… so we did some extra today), 20 LBC’s, 10 Reverse Scorpions, 10 scorpions, 20 merkins.

THANG

So we stay put, YHC just received F3 workout cards and wanted to break these in today. YHC has each member of the PAX draw 2 cards. We then start the Tabata (The name Tabata comes from the man who invented it – Dr. Izumi Tabata, a Japanese physician and researcher. He conducted a study using an interval-based training model. His objective was to see if athletes would benefit from a 20/10 session repeated eight times.

went around the group twice and below are the excercises:

Dark Web – Backward Lunge Yardsale – Heels to Heaven, Trout – Chuck Norris Merkin (we performed ten Merkins then planked for the remaining 20 seconds…this was plenty tough), Corned Beef Jumping Lunge (aka. Ball Dippers).

Second round:

Dark Web – Mountain climbers, Yardsale – Freddie Mercury, Trout WOJO squat, Corned Beef – Low, Slow Squat….Man our quads are going to hurt tomorrow!

We wrap up for some Mary

Mary

We do some stretching and then mosey back to flag.

COT

Announcements – we have a Father’s day special work out for Friday June 19 here at the creek (next week). Spit will be leading be sure to bring your 2.0’s. July 4 Convergence is planned and be sure to check future pre-blast for particulars of time and location. Numberama, namerama, Trout took us out.

It is an honor to lead the workout have a great day gents…CB