Tag: The Creek

4 Davillians with all 4 Qing a Hot Potato Q.

This is how it went down

Trout’s Q

Warmup – Lap around the school

COP (ALL IC) – Arm Circles, Helicopters, Scorpion Kicks, LBC’s, Windshield Wrappers

Mosey to the track

Sign Stop – Completed one lap around the track start first with broad jumps, 5 burpees at Sign #1, Lunge to the next sign, 5 more burpees, rise and repeat to signs #3 and #4.

Yard Sale’s Q

Mosey to the sign the school

Touch a Tree – Partner up, 6 rounds of touching a different tree while other partner does Balls to the wall

Wilt – Lap around the blacktop stopping for 50 LBC’s, then 50 Heels to Heaven, and 50 (2ct) Flutter Kicks. Rinse and Repeat

Spit’s Q

Mosey to the playground

Mini Dora – 50 Pull-Ups, 100 Merkins, 150 Squats (modified to 100 for time). Partner does a lap around the playground

Opus’ Q

Mosey back to the SF

1 MOM – SSH AMRAP

Numberama, Namerama, Announcements, then Opus took us out

MOLESKIN

Summer is here for sure! Temps have been in the 90’s the second half of this week so Gloom has truly been Sunny and 70. The breeze was a nice relief today.

Mumble Chatter today focus around the return of sport or the lack of it from MLB.

ANNOUNCEMENTS

• 4 of July Convergence is in the works. Sure pre blast will be out soon
• Pre Father Day special workout at The Creek Friday the 18th. YHC will send out details soon

SPIT ON THAT!!

4 men, 5 respects, 1 workout deck, and lots of sweat–welcome to The Creek this morning!!

Mosey to blacktop for COP: SSH, DQ’s, helicopters, LBC’s, and merkins. Break out the F3 deck of cards and see what happens! The exercises were:

lunge walk 100 meters

5 jumping lunges

25 American hammers

3 Chuck Norris merkins

10 incline merkins

4 heels to heaven

25 plank jacks

25 smurf jacks

100 calf raises

3 Wojo squats

8 lunges

4 Carolina dry docks

sprint 200 meters

5 HRM

100 SSH

7 LBC’s

25 merkins

bear crawl length of blacktop

25 shoulder taps

25 dips

10 butt kickers

100 arm circles

25 monkey humpers

karaoke 100 meters

7 derkins

8 merkins

3 high, slow, flutter kicks

Mosey back to flag, numberama, namerama, YHC took us out.

NMS

The whole crowd was respectable this morning, with Wild Thing leading the way. It was great to meet Dark Web, who first posted on Memorial Day–good luck to him in his Grow Ruck event next week, and hope you keep coming back. During COP, prior to doing Don Quixotes, all YHC said was “in honor of Emoji” and everyone knew what was coming. Looking forward to seeing Emoji and other F3 brothers return, when they are ready. Mumblechatter this morning included whether or not vacations would happen this summer and the difficulty deciphering fact from fiction about COVID-19. Thanks for letting me lead today, men!

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

5 Davillians arrived on a rainy Friday morning to help YHC finish off this week.

This how it went down

Mosey to the “hallways” of the school

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

THANG

Mosey to the courtyard

F3 Workout Deck – YHC brought the deck of cards, gave it a shuffle, then cards were selected in groups of 4 to complete. Rules – complete the exercise shown, the number on the card is the # of reps. Face cards were 25 reps and Aces were 100. These were the cards Drawn:Karoake (around the courtyard)

• Karaoke around the courtyard
• Backward Lunge around the courtyard
• 90 sec High Plank
• 17 Derkins
• 9 Low, Slow Squats
• 3 (IC) High, Slow Flutter Kicks
• High Knees around the courtyard
• Sprint around the courtyard
• 25 American Hammers (IC)
• 25 Dimond Merkins
• 25 Dips
• 7 LBC’s
• 25 Merkins
• 100 SSH
• 7 Monkey Humpers
• Sprint around the courtyard
• 25 Burpees
• 4 Carolina Dry Docks
• 100 Calf Raises
• Butt Kickers around the courtyard
• Sprint around the courtyard
• 10 Incline Merkins
• 100 2ct Flutter Kicks
• Backward Run around the courtyard
• 4 Heels to Heaven
• 8 Merkins
• 25 Monkey Humpers
• 2 Hand Clap Merkins

Mosey back to the VSF

Merkin Circle – PAX took turns completing merkins increase reps each time around. Got up to 7 before time was called

Numberama, Namerama, Announcements, then YHC took us out

MOLESKIN

Wow, what a week and great finish to it! Surprisingly with all the rain we have seen this week, today was the first one where it was actually rain during the workout.

Great to have Yard Sale and Rounders out this morning. Yard Sale got his second workout in this week.

The Deck always bring its challenges. First there some exercises that we had to skip simple because we are not sure what they are. Also you never know what you are going to get. This time it was a little lower on the face cards.

Thanks everyone for a great week. I have final completed the challenge of Qing all week. Thanks also to my M for letting me go out on a Sunday to do this. It was a great way to celebrate 4 years with F3!

Merkin Count – 129 merkins + 25 Burpees

ANNOUNCEMENTS

• Memorial Day workout for Daville will be a Hanover Wasteside Park @ 7am
• A new 3rd F AO is launching on Zoom next Tuesday night @ 8. See pre-blast and slack

SPIT ON THAT!!

As Hanover enters Phase 1, only two men posted for a hot potato Q that went something like this.

Spit’s Q

One mile mosey – Two laps around the perimeter of Pearson’s Corner Elementary School. Stopped 4 times to do 25 merkins. As the PAX approaches the end of lap 2, Phonics goes down, Phonics goes down. More on that later. (Merkin count was 100.)

COP

All IC – Don Quixotes, Helicopter, Cherry Pickers, LBCs, Windshield Wipers, American Hammers, Arm Circles (10 small, 5 big, reverso)

Elevens (Merkins and Squats) Merkin Count – 55

Phonics’s Q

Mosey to Playground

10 Rounds of the following – 5 pull-ups, 10 merkins, 15 squats. (Merkin Count – 100)

Plank-O-Rama

• Hold Plank – Alternate between Carolina Dry Docks and Merkins for 10 IC
• Rotate to Side Plank – At YHC’s command, lower and raise hip for 10 IC
• Rotate to Back Plank – At YHC’s command, lower and raise butt for 10 IC
• Rotate to other Side Plank – At YHC’s command, lower and raise hip for 10 IC
• Rotate to normal plank – At YHC’s command, do rotating Elbow Planks -10 IC
• 10 Mountain Climbers – IC
• Hold Plank – Out of Fudd’s Wife position, YHC will call up and down. At his call, lower both elbows to ground, then return to plan. – 4 total

(Merkin Count – 30)

COT – Number-O-Rama, Name-O-Rama, Announcements, Spit took us out

NMS

With only 2 PAX members showing up for the opening of Phase 1 in Hanover, mumblechatter was high. Conversations ranged from Phase 1 for Hanover, not Richmond, the possibility of College Football in the Spring of 2021, other sports without fans, Qing a virtual AO, and the Merkin Challenge including Spike’s unbelievable pace in the challenge. (Congrats Spike for passing 5,000 on May 13!)

What will be remembered from today’s beatdown is was “Phonics goes down, Phonics goes down.” During the mosey, YHC was talking. All of a sudden, leg goes at least 12 inches into a hole which was mostly covered by grass. The pace changed to a walk after this occurred. In addition to running, YHC is known for falling while running which has happened at Sunday Funday, RAMM, and now The Creek.

Announcements:

Spit Takeover Week begins tomorrow at Da-Pile. This includes the return of Green Acres (sort of). Meet at Pole Green Park at 7 AM on Sunday for a Bro-Code run. Should last around an hour.

Hanover Memorial Day – Meet at 7 AM at Hanover Wayside Park off 301.

Total Merkin Count for the Day – 285

Gotta Run!

Phonics

Four men started their morning early to finish their week strong.

COP

• SSH x 20
• Don Quixotes x 10
• Helicopters x 10
• Arm circles small x 10, big x 10, Reverse
• Hand release ‘merkins x 15
• Cooperhead squats x 10

7 of Diamonds

• Mosey to the baseball field for some 7 of diamonds
• Round 1 do 7 burpees at each plate
• Round 2 do 14 diamond merkins at each plate
• Round 3 – 21 LBCs at each plate
• Round 4 – 28 merkins
• Round 5 – 35 squats
• Round 6 – 42 Wide grip merkins
• Round 7 – 49 Flutter kicks
• Total merkin count = 364

11s – Mosey to main parking lot between the islands

• Big boy sits, lunge, monkey humpers
• Enough time to do 3 rounds

Numberama, namerama, Wild Thing took us out.

Notes:

• It was great to see Wild Thing again, welcome back brother
• YHC noticed the mumble chatter was minimal thanks to the less talkative members of PAX showing up today
• Great work gents!

2 Davillians arrived to ready to start the challenge month off with a bang.

This how it went down

Mosey around the school grounds to the blacktop

COP (ALL IC) – DQ, Helicopters, Cherry Pickers, Merkins, LBC’s, Merkins, Freddie Mercury’s, Merkins, Flutter Kicks, Merkins, Heels to Heaven, Merkins, Arm Circles

THANG

4×4 4 Corners – Around the blacktop, First corner complete 1 4×4, mosey back to the start, 1 Burpee, Mosey back to first corner, 1 4×4, then to second corner for 2 4×4’s, mosey back to the start 1 Burpee. Rinse and Repeat to corner 3 and 4.

11’s – Merkins and SSH’s

Mosey to the courtyard

Dora – First partner mosey around the courtyard while second partner completes exercises. 100 Dips, 200 Merkins, 250 Squats

Mosey to the front of the school

1 MOM – Merkins IC

Numberama, Namerama, YHC to us out

MOLESKIN

Thanks Opus for showing up so YHC didn’t have to go about this alone. Opus and YHC enjoy some good mumble chatter about this month challenge and our thoughts on things we hope that will reopen soon

SPIT ON THAT!!

Three men showed up on a rainy day to finish their week strong. This is how it went down.

• COP – Mosey to courtyard by the main office to find a dry spot
  • SSH x 20
  • Imperial Walkers x 10
  • Russian Soldiers x 10
  • Don Quixotes x 10
  • Arm Circles 10 small, 5 big
  • Alternating shoulder taps x 10
  • Hand release ‘merkins x 10
  • LBCs x 10
  • Lunges x 10 each leg
• 1 mile run – 4 laps around the main and bus parking lot
• House of Cards – each suite represents an exercise (spades = burpees, clubs = squats, diamonds = ‘merkins, hearts = mountain climbers 4 count). Each number on card represents the number of reps, face cards = 15 reps, Ace = 20 reps. Each member of pax will draw 4 cards, the PAX will do the exercise then run a lap around the main parking lot. The following exercises were completed.
  • 8 hearts
  • King spades
  • 3 clubs
  • Jack diamonds
  • 8 clubs
  • 4 diamonds
  • King hearts
  • 10 hearts
  • 2 hearts
  • 5 hearts
  • Queen spades
  • Jack hearts
  • 3 diamonds
  • Ace diamonds
  • Ace hearts
  • 8 spades
  • Ace spades
  • 8 diamonds
  • 7 clubs
  • 6 hearts
  • Ace clubs
  • 2 diamonds
  • Jack spades
  • Totals = 73 burpees, 52 ‘merkins, 38 squats, 81 mountain climbers 4 count and 1.75 miles
• Numberama, namerama, Corned Beef took us out.
• Notes:
  • Spit set the pace for the 1 miler, felt like sub 8 minute mile.
  • Luck of the draw with all those burpees.
• Great work gents!

Must have been too cold for the Davillians this morning. Oh well — let’s mosey.

1 mile mosey

COP — arm circles, hip circles, merkins, dirty dogs, plank jacks, freddies, v-ups

Penny Nickel Dime Quarter
4 corners where the PAX waits one at a time for the 1st person to complete the first exercise then the next person takes off and follows until all are done.
1 — burpee
5 — big crunches
10 — diamond merkins
25 — split jacks

repeato 6 times

Quarter, Half Dollar, 3 quarters, Dollar bill
same concept.
25 merkins
50 mountain climbers
75 LBC’s
100 SSH

Almost made it through twice — got up to about 60ish SSH

Names, Numbers, Announcements

YHC wants to thank Trout for showing up the past two days. Otherwise, YHC would have had to talk to himself the whole time. Pretty uninteresting. SYITG!!

4 men showed up to a cooler than expected morning for a Good Friday beatdown.

• COP
  • SSH x 20
  • Hillbillies x 10
  • Imperial Walkers x 10
  • Don Quixotes x 10
  • HRMs x 10
  • LBCs x 10
  • Copperhead Squats x 10
• Say my name – YHC picked an exercise for each letter of the alphabet. The PAX will attempt to “spell” each letter of the PAX F3 names. After every letter the PAX will run a lap around the parking lot.
• Bulkhead
  • B – 30 LBCs, run a lap
  • U – 20 Dive Bombers, lap
  • L – 20 Jump Squats, lap
  • K – 30 Curbside Dips, lap
  • H – Island Bear Crawl, lap
  • E – 1 minute People’s Chair, lap
  • A – 30 WWII Situps, lap
  • D – 20 ‘Merkins, lap
• Spit
  • S – 20 Monkey Humpers, lap
  • P – 10 Big Boy Sit Ups, lap
  • I – 20 2count Flutter Kicks, lap
  • T – 30 Box Cutters, lap
• Opus
  • O – 20 Diamond ‘Merkins, lap
  • P – 10 Big Boy Sit Ups (due to time no lap)
  • U – 20 Dive Bombers (due to time no lap)
  • S – 20 Monkey Humpers, lap
• Corned Beef
  • C – 30 Squats (out of time, remaider for the next time)
• Numberama, namerama, Opus took us out.
• Notes:
  • YHC saw this this workout routine on Instagram and immediately thought this would be great for F3. The PAX definitely got their mile in for the day. Great work gents!

4 Davillians arrived at Pearson’s Corner ES on a somewhat cool morning in April. Trout had the Q and this is how it went down

Warmup – 1 mile run to check that off the list

COP (ALL IC) – DQ, Arm Circles, LBC’s, Scorpion Kicks, some other things

THANG

11’s – Burpees and Merkins, Up and down the blacktop

Laps – 25 reps of an exercies follow by Bernie Sanders around the parking Lot

Social Distancing Partner Work – Partner Up. Each partner using one of the islands in the parking lot, complete 15 Incline Merkins then curb crawl around the island and completed 15 Merkins. Switch islands, rinse and repeat 5 times

5 MOM – 100 Flutter Kicks & 50 Gas Pumps

Numberama, Namerama, Announcements, Trout took us out