Tag: The Creek

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

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!!