Tag: The Creek

COP

Helicopters

Don Quixotes

Arm circles front

Arm circles back

merkins

mosey to entrance of parking lot

4 corners round 1:

1^st – 20 merkins

Sprint to next corner

2^nd – 20 ball dippers

Sprint to next corner

3^rd – 20 windsheild wipers

Sprint to next corner

4^th – 20 copperhead squats

4 corners round 2:

1^st – 30 monkey hummers

Bernie Sanders to next corner

2^nd – 30 ball dippers

Bernie Sanders to next corner

3^rd – 30 flutter kicks

Bernie Sanders to next corner

4^th – 30 jump squats

mosey around the entire school and back to the blacktop.

Suicide sprints Round 1

1st turn (1/4) around 5 merkins

2^nd turn (1/2) around 10 merkins

3^rd turn (3/4) around 15 merkins

Last turn (1) around 20 merkins

Suicide sprints Round 2

1st turn (1/4) around 5 squats

2^nd turn (1/2) around 10 squats

3^rd turn (3/4) around 15 squats

Last turn (1) around 20 squats

Bernie Sanders Suicide sprints Round 3

1st turn (1/4) around 5 merkins

2^nd turn (1/2) around 10 merkins

3^rd turn (3/4) around 15 merkins

Last turn (1) around 20 merkins

Bernie Sanders Suicide sprints Round 4

1st turn (1/4) around 5 squats

2^nd turn (1/2) around 10 squats

3^rd turn (3/4) around 15 squats

Last turn (1) around 20 squats

Staying on the blacktop:

Split up into 2 groups

Round 1

One group did dips while the other group did frog jumps up and back on the blacktop (x2)

Round 2

One group did windshield wipers while the other group ran to a big tree and back (x2)

Finished up with descending burpees

Ran to other side of blacktop 5 burpees, ran back 4 burpees….3…..2…..1 and then the bell rang

Strong Friday group. Looking forward to next week.

After many inches of rain, a literal Creek flowed through the AO to challenge the aquatic finesse of seven fine gloom warriors. Here’s how YHC ensured each man embraced the suck:

The THANG:

Mosey around Parking Lot for COP #1:

• Welcome & F3 Disclaimer
• Nancy Kerrigans x10 Each Side IC
• The Opus x10 IC
• Crab Cakes x10 IC
• Dying Quixotes x10 IC
• Rosalita Whip x10 IC
• Werkins, Alt Leg Up, x10 Each Side IC

Mosey to Swing Set for COP #2:

• TRIPLE CHECK:
• P1 – Swing Pumps (Inverted Gas Pumps [Reverse Crunches], Planking with legs on swing)
• P2 – Captain Thor’s (Ascending)
• P3 – Run around track, Bernie sanders half the lap, return to swings & switch

Mosey to Track for COP #3:

• OLD 100 – Reps count down by 10 from 100 with mosey around the track between sets:
• Partner up for x100 PLT’s
• x90 LBC’s
• x80 SSH’s
• x70 Monkey Humpers
• x60 Am Hammers (2-ct)
• Partner up for x50 Squerkins
• x40 Heels to Heaven
• x30 Lunges (x15 ea leg)
• x20 WWII
• x10 Burpees

Mosey BTTF for COT:

• Counterama # 7
• Namerama
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS:

• Day 5 of Corporate Challenge under the belt, and what a GREAT way to start the day! YHC can always rely on most excellent mumble chatter with the Northern PAX…let’s just say what’s said in the Gloom should stay in the Gloom… strong work fellas grinding out the COP’s! Appreciated having Hardywood’s support and camaraderie for our Clown Car up North – always a pleasure thinking deep things with you my friend. Next up Double Dip Bootcamps tomorrow. SYITG boyz!

7 men showed up on a chilly Friday morning to finish the work week strong.

• COP
  • Parking lot tracers
  • SSH x 20
  • Imperial Walkers x 10
  • Don Quixotes x 10
  • Russian Soldiers x 10
  • LBCs x 15
  • HRMs x 15
  • Lunges x 10
• Modified 11s
  • Partner up, each partner starts on the inside of a parking lot island and facing each other.
  • Each partner will do a WWII situp with a squat on the parking lot island curb then bearcrawl to meet each other in the middle for buyah ‘merkins.
• Burpees Ladder at the basketball court
  • Start with 10 burpees, 10 2-count mountain climbers and 10 LBCs, then run to opposite end of basketball court and back.
  • Repeat with 9,8,7…all the way to 1.
• Mini Dora (YHC did not think there was enough time for a full Dora, looking back there enough time)
  • 25 dips on the playground perimeter logs
  • 50 Squats
  • 100 2-count flutter kicks
  • Partner 1 runs to the big tree and back while partner 2 does the exercise. Then switch off.
• The PAX moved fast so YHC had to improvise. Back to the basketball court for 2 rounds of suicides.
• With 1 minute left, the PAX completed a Reign of Fire with 5 ‘merkins of your choice while the remaining PAX held plank.

YHC had to dig deep into my Marine Corps boot camp memories for the modified 11s. YHC decided I’m too old for duck walks so I modified to bear crawls. The PAX worked hard, thank you for letting me lead. Corned Beef took us out.

It is with a heavy heart I post this BB today. I found out last night Wild Thing’s M passed away. My thoughts and prayers are with Wild Thing and his family.

5 guys came to check out YHC’s planks this morning and they were not disappointed.

Run around the buses until late people caught up. 🙂

To the field for a little COP action

• DQ’s
• Helicopters
• Chinooks
• AST’s
• Angled Knee Jumps
• plank jacks
• flutter kicks
• heels to heaven
• v-ups
• SSH

Sir Planks a Lot
30 second plank, 15 merkins, 15 second rest
40 second plank, 20 merkins, 20 second rest
50 second plank, 25 merkins, 25 second rest
60 second plank, 30 merkins, 30 second rest

Partner up
Each partner does twenty partner leg tosses
One partner runs to the fence and back, the other starts bear crawling until partner 1 meets them on the way back, do 10 booyah merkins
Each partner does twenty PLT’s again, switch who runs and who bear crawls, repeato on the booyahs.
Keep going until both partners are basically at the fence.
Get in a circle to celebrate with a coordinated 10 jump squat high fives

Triple check
Corned Beef turned this into everyone working together kind of thing and it was great.
Pardner 1 — Bear or crab crawl to the bridge and back
Pardner 2 — DK’s
Pardner 3 — Monkey Humpers

Back to the flag for a ring of fire WW2 situp style. Then another totally silent 50 second plank time led by Emoji’s brilliant silence.

NMS — Thanks for coming out this morning. It was a great warmish morning to make ourselves better and act like crazy fools. If only the rest of the men around us knew how much fun they were missing… Keep EH’ing boys!

I’m out.
Opus

7 hardy and foolish souls appeared bit by bit out of the gloom to partake of YHC’s second Q this week. This is our venture.

Mosey to basketball court area, 1 loop around and time for COP. 9 each of SSH, DQ, helicopters, Imperial walkers and LBC’s. Mosey to end of field by the buses. Bear crawl 10 paces, do 10 merkins, lunge 10 paces, 20 2-count mountain climbers, bear crawl 10 paces, 30 reverse crunches, lunge 10 paces, 40 LBC’s, bear crawl 10 paces, 50 SSH, then count down until other end of field is reached.

Mosey to playground at back of school, Dora time, so partner up. Timer runs to end of building and back, partner works on 100 squats, 200 LBC’s and 300 shoulder taps. Once complete, Al Gore for the six, 10 count, then mosey back to basketball court area. Very fast 4 corners with 5 minutes left, lunge between corners, complete 1 merkin, 7 burpees, 9 jump squats, and finally 81 SSH. Run back to flag for 2 minutes of Mary including boat/canoes and flutter kicks. Numberama, namerama, Mudface took us out.

NMS

YHC is still riding high from LSU’s championship season, so started by marking off a football field, then teaming up for a Dora (cause it takes a team to win). The numbers on the four corners are the jersey numbers of players on LSU’s team that won, respectively, the Biletnikoff (best WR), Thorpe (best DB), and Heisman (best, period), awards, along with the TE, Thaddeus Moss.

Mumblechatter this morning was about how cold and wet it was, and several of the PAX inadvertently sat in freezing puddles on the field. The cold did keep the PAX moving, and they crushed the DORA. Great to see everyone out there, and hear even more quotes from Water Boy.

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

8 Davillians came out to help for a pre Birthday beakdown

This how it went down

YHC yelled let’s mosey and grab a block of we went to the blacktop

Drop the blocks and complete a two routines around the black with assorted moseys (forward, backwards, karaoke, high knees, butt kickers)

COP (ALL IC) – 1 Burpee, 11 DQ, 19 SSH’s, 85 LBC’s

THANG

Block Party – 35 reps follow by a 35 yardish run and back with the following exercises:

• Sit-up + Press
• Flutter Kick + Press
• Swings
• Goblet Squats
• Coupon Burpees
• Curls
• Thrusters
• Coupon Merkins
• Round The Worlds
• Clean + Press

Mosey to the parking lot

4 Corners – 35 SSH’s, 35 2ct Flutter Kicks, 35 LBC’s, 35 Merkins

Mosey back to the SF for Numberama, Namerama, Announcements, YHC took us out.

SPIT ON THAT!!

4 Davillians, wait, Rounders coming in hot and about to take out his bumper (again) now 5, wait, Yard Sale in as a LIFO, finally an even 6 this rainy Friday morning.

This is how it went down

Warm Up – Parking Lot Tracers

Mosey to the school grounds and under the breezeway

COP (ALL IC) – Jump Squats (touching the beams) x20, SSH x20, Helicopters x20, Up/Down Merkins x20, LBC’s x20, Heels to Heaven x20, Flutter Kicks x20, Arm Circles x20

THANG

Mosey to the play ground

Partner Work Part 1 – Complete 20 Pull ups and 20 PLT as a team

Mosey to the track

Partner Work Part 2 – Switch partner. As a team complete 20 laps around the track. While one runs the other does 20 Merkins then hold elbow plank

Mosey to the blacktop

One round of suicides and finish with 20 LBC’s

Mosey back to the SF for Numberama, Namerama, Announcements, Opus took us out.

MOLESKIN

Fun morning at The Creek. Carpenter was back from vaca, Yard Sale no longer has “allergies”, and Rounders provide some humor parking his car. Also the 4th F was flowing during the COP.

Good do see some competition during the track running. Carpenter and Yard Sale every lap were racing (unless they were chatting), Rounders were run down Mud Face then Mud Face would kick it into 2nd gear. Opus push hard to make sure his team wasn’t lapped

Today was just a great reminder of how much fun these workouts can be

ANNOUNCEMENTS

• Winter Tour is in full swing, see Preblast for details
• Prayers for Mr Holland as he recovers from an injury at the NYD Convergences

SPIT ON THAT!!

A pax of 3 found their way to the grounds of Pearson’s Corner Elementary School for YHC’s birthday. This is what occurred:

COP

• SSH – 47 IC
• Don Quixotes – 12 IC
• Arm Circles – 20 small, 7 big for a total of 27 – IC / reverso
• Merkins – 7 IC
• Mountain Climbers – 2 IC

The Thang

1. Lat Hangs/Merkins

• For a 15 count, PAX could hang from the pull-up bar. The last 5 seconds, PAX members would lower themselves slowly. The PAX members would do 10 merkins IC. Each PAX member led the count twice which meant we did 6 sets of Lat Hangs and Merkins.

Mosey to the blacktop

2. Leg Warm-ups – High Knees, Butt Kicks, Karaoke, Backwards run

3. 10 Sprints across the Blacktop

4. Tabata

• Round 1 – Lounges with foot on bench/rotate legs (4 sets of each leg)
• Round 2 – Side Planks – Rotate (4 sets of each side)
• Round 3 – Reverse Plank/Dips and Incline Merkins/Regular Merkins -(4 sets of each)

5. 2 Minutes of Mary

• Freddie Mercuries – 20 IC
• Six Inches – Hold for 30 count

COT

Name-o-Rama, Number-o-Rama, YHC took us out.

NMS

Today was only the 2nd time YHC has posted at the new location of the Creek at Pearson’s Corner. It was so foggy, it was difficult to find the entrance. Once he parked, he saw one other car pull in which turned out to be Emoji. He then saw Mudface get out of his car. What a perfect group of 3 for YHC’s birthday Q. The theme of his birthday ended after the COP. The rest of the exercises did seem to work well for a smaller PAX including the Lat Hangs/Merkins and Tabata.

Thank you Emoji for bringing the energy this morning. You make it feel like it is a much larger PAX with your upbeat attitude. We did have questions this morning if Mudface is a certified instructor. We may have to investigate this.

YHC was 43 when he first posted in 2016. Just a short time later, he is now calling out 47 in the COT. Its amazing how fast time goes by. In saying that, its hard to remember not being part of F3RVA. This group has meant a lot to me and I hope to celebrate many more birthdays with you guys in the future.

Announcements

• Jan 1 Convergence, 7am at The Forge
• WINTER TOUR – 2020

Thank you for letting me lead you this morning!

Gotta Run!

Phonics

9 davillians and 2 SOJ’ers showed up for the only 12/20/19 of their lives.

Take the SOJ’ers on a tour of the new AO

COP — SSH, arm circles, DQ’s, Crab Cakes, cherry pickers, copperhead squats, inchworm merkin jumpy things

There is only one day that is today 12/20. We celebrated with a Christmas movie trivia contest of sorts.

Round #1 — A Christmas Story
Right answers — 12 smurf jacks
Wrong ones — 12 smurf jacks, 20 donkey kicks, bear crawl to first island and back
The PAX got 2 out of 5 of these correct. If Hardywood hadn’t been premature, the PAX would have done better.

Round #2 — National Lampoon’s Christmas Vacation
Right answers — 12 american hammers
Wrong answers — 12 american hammers, 20 flutterkicks, run to the bball hoop and back
PAX did much better here scoring a 5 out of 6. YHC made the PAX complete the punishment for the last answer even though they got it right. That’s life.

Round #3 — It’s a Wonderful Life
Right answers — 12 merkins
Wrong answers — 12 merkins, 20 plank jacks, bear crawl the length of the parking lot, run back
PAX got 4 out of 6 correct.
Nicely done, gentlemen!

Finish off with 4 corners
10 jump squats, 20 merkins, 30 split jacks, 40 hackeysackers
then…
40 jump squats, 30 merkins, 20 split jacks, 10 hackeysackers

Close with 30 seconds of planking.

Announcements, Names, Numbers, etc.

NMS — So glad to have some out of towners with us today. DTH rocked it and Hardywood was the grand encourager as always! YHC loves this group of guys — remember today is the only 12/20/19 you will ever have — EH some guys, be strong for your family, give more of yourself today than yesterday.

5 men braved the cold (but thankfully it wasn’t raining) to finish off the week in the best possible way.

COP: SSH, Imperial walkers, arm circles, LBC’s, merkins, DQ. Mosey to curb in front of school.

20 reps each of calf raises, dips, toe taps and merkins, run and touch a bus between each exercise.

30 reps each of slow Helix squats, LBC’s, donkey kicks and jump squats, touch a bus after doing 2 exercises.

60 reps (yes, 60) each of SSH, 2-count mountain climbers, Freddie Mercurys and 2-count split jacks, touch a bus after doing 2 exercises.

70 reps each of 2-count American hammers, overhead claps and side lunges, 30 reps of shoulder taps (cut down for time), touch a bus after 2 exercises.

Plank on the curb, hand walk down 5 ‘steps’, complete a diamond merkin and 20 squats, repeat 2 more times working toward the flag. Lunge last half for time.

Numberama, namerama, YHC took us out.

NMS

YHC has not been very diligent about coming the last few weeks. Sure, there are reasons, but any PAX knows it’s not hard to think of reasons to let the fartsack claim you each morning. YHC will do better, because every workout attended helps both you and the PAX, as we all bring something wonderfully unique to the group. YHC is inspired to work harder simply by seeing how hard the PAX is striving, not in a competitive way, but instead their hard work shows YHC that the effort is the achievement.

Great work was put in by all, and not surprisingly, YHC did not plan enough and had to ad lib with the PAX’s assistance, thanks again men. When the reps jumped from 30 to 60, there was some questioning of the state YHC was in when drawing up the workout. Nope, sadly this was done while not under the influence of anything, including wisdom or good judgement. Proud to lead and be a part of this group!

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