Tag: The Creek

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

5 men including one FNG showed up to finish off the quarantine week strong.

• COP
  • SSH x 20
  • IMW x 10
  • Helicopters x 10
  • Arm Circles small x 10, big x 5, reverse
  • HRM x 10
  • Flutterkicks x 20
  • Alternating lunges x 10
• Blackjack
  • Start at one end of basketball court, do 1 ‘merkin then run to other end of court then do 20 LBCs, then run back to starting point repeat with 2 ‘merkins and 19 LBCs.
  • Repeat until you finish with 20 ‘merkins and 1 LBC.
• Suicides – mosey to the big parking lot for some death by suicides
  • Round 1 – starting from the curb, run to 1st island, then to starting point, run to 2nd island then starting point, run to 3rd island then starting point
  • Round 2 – run to 3rd island first, 2nd island and 1st island
  • Round 3 – bernie sanders to 1st island, 2nd island and 3rd island
  • Round 4 – bernie sanders to 3rd, 2nd and 1st islands
  • Round 5 – 5 burpees at each island
  • Round 6 – 10 jump squats at each island
  • Round 7 – 10 carolina dry docks at each island
  • Round 8 – 10 alternate lunges at each island
  • Round 9 – 5 burpees at each island
  • No time for round 10
• Mosey to flag, numberama, namerama, Spit took us out.
• Notes:
  • It was good to get out and get some F3 workout in. YHC was slacking last week. Hard work was put in by all.
  • Please welcome Cleveland to Daville.

5 Davillians arrived on the second day of Spring where it was truly 70 and sunny for some block party fun.

This how it went down

Trout and YHC thinking this may be a block party for 2 mosey over to the blacktop with our cinder blocks for the COP. Opus and Buckhead arrived shortly after and we got started

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

THANG

Corned Beef arrives shortly after

Angry Dora – complete reps and wait for the 6: 50 – Coupon Burpees, 100 – Sit-up + Press, 150 – Curls, 200 – Coupon Merkins , 250 – Flutter Kick + Press. Second partner does a running medley up and back on the black top (Round 1 – Suicides, Round 2 – Reverse Sucides, Round 3 – Suicides, Round 4 – Run Up and back 4 times, Round 5 – Backward Run and Back 4 times)

Mosey to the play ground

Quintuple Check – Run to the side of the school and back, Pull Ups, Burp Ups, Incline Merkins, and Dips. (Got in 2 Rounds)

Mosey back to the SF

1 MOM – Boat/Canoe

Numberama, Namerama, Announcements, YHC took us out

MOLESKIN

Another great warm morning. YHC always enjoys bring the cinder block out every another month or so. Trout and YHC were happy to see some other had join us this morning. Chatter still focusing around COVID-19 and Trout’s Q yesterday with the 2.0’s

ANNOUNCEMENTS

• Mr Holland is starting a new AO in the West End on Monday. Check out the Pre Blast!
• Continue to support local. Tonight maybe choice to get curbside or pick from a local restaurant and some drinks for a brewery/winery.

SPIT ON THAT!!

rainy morning so the Q hit the snooze button 3 times and would have slept in if he wasnt the pack leader. Q rolled into the parking lot 3 minutes before game time and our southern visitors, Honeydo and Offshore, were the only men ready to go. Locals all came in on 2 wheels before starting at 530.

Ran around the school and the circled up on the blacktop.

COP – 20 SSH, arm circles, LBC, Don Quixote, Q was being made fun of so much because he has no rhythm and was screwing up counting that COP ended early to start the pain.

Ran over to the parking lot to start the pain early…..

Starting at the curb closest to the school the following went down:

25 sit-up jump up burpee, then bear crawl to 1st parking lot landscape island then 25 hand release meekins, bear crawl to 2nd island then 25 windshield wipers, then Bernie Sanders back to the curb.

Repeat above doing 20 of each, then 15, then 10, then 5, then wall sits till the group finishes.

Q was so lighted headed after the above he doesnt remember if it was still raining or if he was just sweating he ass off. But the group wanted more..

We ran over to the swing set, 4 of the 8 got in the merkin position put feet in the swing then pulled our feet to our chest (x25), the other 4 did incline merkins (x25). We did 3 sets (75 total swing crunches and 75 total incline merkins) and ran out of time.

Ran back to the flag area, numbers, announcements, then Q took us out..

It was great Q’ing this morning and look forward to future outings.

Stay safe fellas..

6 guys showed up for an epic 21st wedding anniversary beatdown

COP — Marriage is a union, so in honor of that we did combo exercises
arm circle squats, alternating shoulder tap merkins, plank jack rotators and american hammer pull ins

it takes two to tango — 21 bowing cockroaches, 21 jumpovers, 21 PLT’s

Ascending 4 corners — 21 butt kickers, 21 mountain climbers and 21 bk’s, 21 ww2’s 21 mountain climbers and 21 bk’s, 21 dirty dogs 21 ww2’s 21 mountain climbers and 21 bk’s

Lazy Dora —
99 merkins while other one does plank
99 squats while other one does Al Gore
99 american hammers while other one does 6 inches

The beast
merkins
jump squats
smurf jacks
heels to heaven

Times up! Back to flag for Numbers, Names, Announcements

So, Corned Beef relayed a story this morning about Wednesday’s WDog about going to retrieve the coupons from under the stage and how they had mostly all been smashed and Corned Beef mentioned how it was probably Seal Team that had done it. So that was basically the joke the rest of the day. “No it couldn’t have been any of the other teenage hoodlums that might hang around the city park any time of day — had to be Seal Team.” or “Hey there’s litter on the ground over there, Seal Team did it.” or “There is a big hole in this field — I bet that was Seal Team.” There was also an awful lot of the 4th F this morning, hence the title of the backblast. There was so much mumblechatter this morning, there could have been ten backblast titles from the crap that was said today. The PAX loved the combo exercises at the beginning and ruthlessly made fun of YHC’s creativity asking if this was a DTH workout. Well played. Love the camaraderie of this group — it is always a pleasure to lead!

Opus

8 Surly gentlemen showed up for a ground and pound this morning. Nuff said. They left the better for it.

Run round the building. 8 burpees OYO

COP — helicopters, hackeysackers, the opus, SSH, dirty dogs, arm circles, tempo mountain climbers, dying cockroach, AST’s

Lindsay Vonns — need some good good legs to ski like that. So we did Split jacks and sumo squats 10 and 30 incrementing by 5’s to get to 30 and 10.

Lindsey Buckinghams — former member of Fleetwood Mac — wrote the iconic lines in the song Second Hand News “Lay me down in the tall grass and let me do my stuff”. So we laid down in the not so tall grass and did 10 and 30 of flutterkicks and heels to heaven

Lindsay Wagner — The Bionic woman would have wanted us to do this, so we obliged. 10 and 30 donkey kicks and merkins. Ouch.

And at last a Cindy — 5 pull ups, 10 merkins 15 squats while partner kept running back and forth to the school — do it twice.

Numbers, Names, Announcements
Great morning buys — it is a joy to lead you all now take on the day!

Those were the options given to YHC by Mudface and Rounders. YHC opted for beatdown, and accepted the guest Q.

The THANG: Mosey to the playground for COP: SSH, Helicopters, IWs, DQs, Carolina Dry Docks, Freddie Mercuries, Scorpion Kicks IC.

Mosey to the short track for some Jack Webbs: x Merkins and 4x Overhead Air Presses for x = 1,2,3,…,10. After x=3, 6, and 10, run a lap.

More Jack Webbs: x WWIIs and 4x Reverse Crunches. After x=3 and x=9, Lunge through a turn. After x=6 and x=10, Bear Crawl the straightaway.

Mosey to the other side of the playground for 4-man Partner Jerkins. Sets of 6, 8, and 10. After the each of the first two sets, Crawl Bear up the grassy knoll, 10 Donkey Kicks and jog back.

Mosey to the parking lot for COT.

Announcements: Prayers for Wild Thing and family. See the preblast for funeral arrangements for his M.

NMS: It was YHC’s first visit to the new Creek location. YHC parked so that the bus loop and entrance were visible, while Mudface and Rounders pulled into the rear entrance. At 5:29:30, as YHC was preparing for a solo beatdown, they approached and offered the BB title.

Mudface, a true Davillian, was thrown off by the large numbers involved with Jack Webbs, but kept pace with the PAX. Rounders remarked about all the different positions required by exercises: on the knees for Overhead Air Presses, on the back for Reverse Crunches, bending over for Bear Crawl, topped off with Partner Jerkins. Corned Beef was celebrated by the F3 PAX in his hometown of Roanoke for being named after a well-loved restaurant there. He returned with many ideas for a parking deck beatdown. PAX should consider themselves lucky that no AOs are near parking decks, at least for now.