Tag: The Creek

9 Davillians and 1 summer tourists, came out for YHC return to The Creek.

This how it went down:

Short mosey around the parking lot for any LIFO’s

COP (ALL IC) – DQ, Helicopters, Arm Circles

THANG

Merkin Mile – mile loop around Ash Creek to the clubhouse stopping every 1/4 mile for 25 Merkins

Suicide Dora – First partner does suicides on the court while second partner works on the exercises. Flap Jack, Rinse, and Repeat. Excerises has follows: 50 Skull Crushers, 100 WWII Sit-Ups, 150 single count American Hammers, 200 SSH

3/4 Merkin Mile – Head back to the church stopping every 1/4 mile for 25 Merkins

Parking Lot Tracers

1 MOM – 25 Merkins OYO

Numberrama, Namerama, Announcements and Emoji took us out.

MOLESKIN

It felt good to be back at The Creek. Since YHC has been training for the Colonial, Fridays over the last month or so have been spent running. Apologizes to the PAX since YHC had to somehow still get in the miles today (2.75 to be exact)

Glad to have Honey Do join us this morning to wrap up his DaVille tour for the summer. Also go to have Lab Rat out for his annual visit to The Creek

T-Claps to Mudface and Wild Thing for “pushing through the suck” with running

SPIT ON THAT!!

YHC, trying desperately to finish the Summer Tour, found himself at The Creek this morning and was surprised to be volentold that he was the Q… so be it

COP

SSH, Don Quixote’s, Helecopters, Merkins, Imperial Walkers, Russian Soldiers, LBCs or something like that.

Parking lot tracers

Mosey to the picnic tables trying to come up with something when I realized we were 7. No triple check, no partners, but we were 7 and earlier this week Gumbo introduced the 7 of Diamonds so the choice was made to spread that joy to the east side.

Laps around the church (roughly diamond in pattern) we started with 7 burpees at each corner, then 14 Merkins, 21 2 count flutter kicks, 28 WW 2s (that gravel on corner 3 sucks), 21 2 count Mountain Climbers, 14 squat jumps. Running low on time we did the last round all at corner 1 – 28 SSH on your own. Alternating assorted planks and AGs waiting for the six.

It was a pleasure to see you men this morning and an honor to lead. Thank you.

Announcements:

Convergence Labor Day 7:00 Timberwolf. Let a brother know if you need hotel recommendations or a place to crash ?

Prayers for the families of Nancy Lopez, OC, Helix and all others in need. You are all in our hearts.

Summer Tour patches will be available at the Convergence and after. $5. You just had to participate to get one. Finishing is great but the apirtit of the tour is what’s important

Named shirts – one day left. Get one. They are cool.

2 Davillians forsook the fartsack and pushed through another Friday workout.

Mosey to rear of church for COP: SSH, arm circles, Imperial Walkers and DQ.

Mosey to field for start of history lesson. On this day in 1173, construction began on the leaning tower of Pisa. It took 200 years to finish (poorly), so we did 50 each of shoulder taps, reverse crunches, blades of steel and SSH.

Stay in the field area, because on this date in 1854, Walden, by Henry David Thoreau, was first published, an account of his time living simply for 2 years, 2 months and 2 days in the woods. So, YHC added 18 and 54 together, split it four ways… do 18 each of merkins, heels to heaven, low slow squats and calf raises, running into the woods between each to touch a tree.

Mosey to parking lot for next history bit: in 1910 the electric washing machine was patented, signaling the end of cleaning clothes using a washboard. In remembrance of the trusty washboard, we worked to develop our own: 75 American hammers, 75 LBC’s and 50 starfish crunches.

For the last history lesson, mosey back to field. On August 9th, 1936, Jesse Owens was part of the gold medal winning and world record setting 4 x 100 relay team at the Berlin Olympics, winning his fourth gold medal of the games. Commemorating this, PAX wheelbarrowed across the field and then sprinted back, then switched it up and repeated.

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

NMS

YHC showed up at 5:26 to no cars in the parking lot, but a Trout was there, having run over from his house in Ashcreek. After a few minutes and no one else rolling in, we rolled out. YHC tried a couple of new to him exercises, and will bring back only 1 of the 2. Both were very difficult, but starfish crunches killed YHC’s back (so modified to 50 reps) while blades of steel was just really hard–look it up, seems easy, but it is not, especially at 50 reps. It was great to get a chance to know Trout a little better this morning, really glad he’s part of the Daville family.

In the words of Richard Nixon, who resigned the Presidency on this day in 1974, “I’m not a crook!”, but I have No Idea what I’m doing.

5 noble warriors made a visit to the creek this morning.

YHC got a bit of an early start to the upper regions of the RVA this fine A.M. and passed through what seemed like more than one time zone. The following is what I think just happened or at least it’s how YHC remembers it happening.

5:30 (Thanks Mud Face for being the time keeper today) Mosey and circle up

Don Quixote’s, Helicopters and Man Killers (Start with ten SSH’s after ten – arm position changes to shoulder height, after ten – arm position changes to hip height, after ten – no arms just jump) repeat 9, 8, 7 we had to audible because YHC was doing IC and it got to be a lot of counting. Will modify this for the next time.

Mosey for a lap around the church, get to side parking lot where YHC had 6 chalk labeled parking spaces and one parking space with a medicine ball and 20′ logging chain. The Exercise was do 10 of a station and take a lap until all 7 stations where complete when you get to the ball and chain there is no exercise just run your lap with your preferred choice.

Carolina Dry Docks

Mountain Climbers

American Hammers

Ball or Chain

Merkins

Squates

WWII

Plank for the 6, Help your brothers finish

Mosey to the front parking lot, 4 corners

Corner 1, 10 Merkins

Corner 2, 10 Merkins, 20 Squates

Corner 3, 10 Merkins, 20 Squates, 30 Hello Dollies

Corner 4, 10 Merkins, 20 Squates, 30 Hello Dollies and 40 Plank Jacks

Mosey to the center of the parking lot, start at on end forward lunge to the light post, backward lunge to the end of the parking lot. Repeat but Bear Crawl to the light post Crab walk to the end.

Circle up to finish out with a Mary 10 count of Merkins of your choice

Numberama / Namerama

Notes: Summer Tour finish strong, Labor day Convergence, DTH Poker night and September camp out

Chewie took us out

NMS:

Again YHC finds a way to try and incorporate an exercise that has not been fully thought out, you would think he had learned his lesson. YHC has 3 more Q’s this month to get this right.

Bigggggggg Props to Chewie for taking us out this morning. It is hard enough for an old man like YHC to take a group out at the end of a workout but to be almost 15 and for the Spirit to lead you in a way that blesses the PAX is encouraging.

YHC and Phonics had a conversation about the heat lightning that was flashing in the background and the fact that we had a 20′ logging chain to carry. We finished just as the real lightning and rain was starting.

11 Davillians and 2 summer tourists stormed into the parking lot this morning for another humid time in the gloom that went something like this…

Mosey to the far side of the building.

COP All IC – 25 SSHs, arm circles, 10 don quixotes, 10 hand-release merkins (HRMs), 10 plank jacks, 10 HRMs, 10 tempo LBCs, 20 crab cakes

Mosey to the front corner of the building.

L(otta)BCs

Start with 10 LBCs and go to the four corners doing 20, 30, 40 LBCs and return to the starting place to wait for the PAX holding six inches. 25 LBCs IC (50 total). Do 60 LBCs and go to the four corners of the field doing 70, 80, 90 LBCs and return to the starting place to wait for the PAX holding six inches. 50 LBCs IC (100 total).

Mosey to the pavilion

Ring of Indian Bear Crawl Catch Me If You Can

Each person finds a bench and holds the derkin position. The first person does 5 derkins and takes off in a bear crawl around the pavilion. The next person does 5 derkins and follows. Every person does a derkin when someone passed by. Continue until everyone goes.

Mosey to the flag

6 MOM – All IC – 20 flutter kicks, 20 american hammers, 20 alabama prom dates, 20 freddie mercuries, superman to finish

Numerama, Namerama, Announcements, YHC took us out.

Announcements – Labor Convergence at Twin Team, Prayer requests for the member of the PAX who discovered the 90% blockage after the F3 workout.

NMS:

YHC received a healthy dose of trash talk from Mudface yesterday about the Q. Messages like, “Should I bring a pillow?” and “Are we going to be stargazing for the workout?” were included in a barrage of trash.

YHC took note and let that be his inspiration for designing the workout.

The PAX had ample time to look up at the sky. The early sunrise led to no star sightings but there were some birds flying through the air at points.

Honeymoon and Marmaduke found their way to The Creek without any location issues and added to the normal PAX. DaVille counting was utilized though there was a push for foreign words like “eleven,” “twelve,” and “thirteen.” It has been fantastic have Grabber back with the PAX along with some of the newer PAX.

The figure 8 path for the L(otta)BCs stretch seemed to add some variety to the normal four corners. Emoji displayed his pipes by singing loud and on key for the supermans. YHC tried to hold out the final note to prolong the exercise but had less oxygen this morning due to the humidity.

T-claps to Rainbow for joining us this morning as the only 2.0. YHC’s 2.0 was non-committal and decided to stay in the fart sack this morning. She will be “rewarded” with no dessert for at least 24 hours or even a week or maybe a month or perhaps a year…

Every F3 morning is an adventure and no morning is the same. Let’s keep it rolling!

The Carpenter

9 Davillians and one sojourner showed up to assist YHC in closing out his fifth Q of the week. Spoiler alert, there was a theme!

Mosey to slightly different part of the parking lot for COP: SSH, LBC, Merkin, Freddy Mercury’s, arm circles, DQ. Mosey to field for 4 corners: run to first corner, 40 LBC’s, bear crawl to second corner, 40 SSH, run to third corner, 40 Freddy Mercury’s, bear crawl to start, 40 low, slow squats.

Adjourn to picnic area and count to 25! Skullcrushers (25 each leg), derkins, dips and calf raises, plank for the six. Mosey back to parking lot, bear crawl length of lot, stopping every 3 spaces to do 20 each of the following: HRM, crabcakes, flutter kicks, heels to heaven, diamond merkins, and toe taps, one exercise per stop, ending with toe taps.

Mosey to flag for 7 minutes of Mary, exercises included boat canoes, tempo merkins, SSH, reverse crunches and LBC’s. Numberama, namerama, Hustler took us out.

NMS

YHC has been a fan of women’s soccer for about 20 years, ever since living in Chapel Hill, NC and attending UNC games, and have continued to watch World Cups and Olympics, where the US women have dominated. The 4 corners were representative of the 4 World Cup and 4 Olympic championships they’ve won, starting in 1991. In that first World Cup, they scored 25 goals, hence the picnic shelter number. Lastly, since the beginning of 2018, they have scored 103 goals while allowing 17, totaling 120, which is what the last exercises totaled.

It was great to have Hustler back with the PAX again after a leg injury slowed him down for a bit, and we appreciate Doozy coming all the way to The Creek! The PAX crushed the workout. YHC is proud of having done 5 Q’s this week, and will do it again, just not very soon…

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

5 firecrackers showed up today for a July 5th beatdown.

Run around the church — hide behind Truck until Phonics found us. 10 burpees OYO, continue run with some karaokes in there for good measure.

COP — High Knees
Butt Kickers
Twisty Jumps (aka the Richard Simmons, Emoji loved these)
Hillbillies
Cherry Pickers
Tempo Merkins
Alternating Shoulder Taps
WW2’s
Freddie Mercuries
SSH

Line up the PAX for some sneaky merkin fun

1st time — 5 sneaky merkins, run to first curb, 5 mountain climbers, run back, 6 inches for the 6

2nd round — 10 sneaky merkins, run to second curb, 10 mountain climbers, run back, 6 inches

3rd round — 15 sneaky merkins, run to third curb, 15 mountain climbers, run back, 6 inches

4th round — 20 sneaky merkins, run to bball hoops, 20 mountain climbers, run back, 6 inches

Tabata heaven
1 — alternate exercises — Situps and flutterkicks
2 — alternate — merkins and diamond merkins
3 — alternate — helix squats and smurf jacks
4 — all out burpees

back to the flag for a few american hammers

Numbers, Names, Announcements

NMS — July 5th — not the day that people remember when thinking of the birth of our country, but possibly an even more important day than July 4th. I wonder what our founding fathers were thinking the day after signing that historic document — was there some buyers remorse? was there an internal struggle weighing the values of safety and conformity vs the possible joyous freedom they could eventually attain? Or did they just dive right in guns blazing, balls exposed?
Where are we in our battle against mediocrity, conformity, taking the safe road? Do we strive for something greater than what can be attained through doing things the same old easy way? What have we done to challenge ourselves recently, to challenge others to take the road less travelled, the path that might be harder, but leads to so much growth? There are brothers out there struggling with really difficult things in their lives, things that are difficult to admit, things that drag us down. Who will help carry those burdens? Let’s step up not so much for ourselves, but for the lives of these guys. Make your July 5th just as important as your July 4th. SYITG!

Warm Up – Side Straddle Hops, Hand Release Merkins, LBC’s, Don Quixote’s

Mosey to the Field For a Wilt – Two times around the field doing 50 of each of the corners (total 100 each exercise) – LBC’s, Flutter Kicks, SSH’s and Skull Crushers.

Mosey to the parking lot.  4 Corners of The Church – 10 Bobby Hurley’s, 10 Merkins, 10 Mountain Climbers, 10 WWII Situps.  Plank and wait for the six.  When running between the corners, always face the west woods.  Go around again doing 20 of each.  Plank up and wait for the six. 

Indian Run until we got back near the cell tower/bell tower.

Tunnel of Love from bell tower back to the flag.  We had 1 minute left so we did a few boat/canoe’s until 6:15. 

Numberama, Namerama, Announcements – group going to Dog Pile tomorrow. A lot of guys are traveling to all of the sites this summer – it’s not to late to start.  (There were probably others but I don’t remember).

 Yard Sale took us out with a quick prayer.    As always – it was my pleasure and absolutely the best way to start a day.

6 Davillians and one visitor from the south arrived on a cooler Friday morning to enjoy the “officially” start of summer and the longest day of the year

This is how it went down

A Burpee Mosey – The PAX started out on a mosey around Forest Lake Hills for 12 minutes. After every minute, YHC would call out Burpee and the PAX completed one Burpee for a total of 12 Burpees

Mosey to the field

COP – DQ, Helicopter, Arm Circles

Mosey to the Pavilion

Friday Morning Dance Party – Concept is simply, complete an exercise while a song is being played. Exercises were choice from a small stack of the “F3 Workout Deck”. Exerices and songs were:

• Squats to Friday Night by Eric Paslay
• Shoulder Taps to Old Town Road by Lil Nas X feat. Billy Ray Cyrus
• American Hammers/LBC’s to It Ain’t My Fault by Brothers Oshorne
• SSH to Flatliner by Cole Swindell feat. Dierks Bentley
• Mtn Climbers to Chattahoochee by Alan Jackson
• Plank Jack/WWII Sit ups to Caught Up In The Country by Rodney Atkins
• Incline Merkins to Make You Mine by High Valley

Mosey to the Parking Lot

Summer Solstice Corners – Today is the longest day of the year with nearly 15 hours of daylights, the PAX did Four Corners to celebrate. 15 Merkins, 15 WWII Sit ups, 15 (2ct) Mtn Climbers, 15 SSH

Mosey back to the SF

1 MOM – Superman

Numberrama, Namerama, Announcements and YHC took us out.

MOLESKIN

Small but fun crew this morning. YHC got things start in a non traditional way. Yesterday was YHC’s 2.0 First birthday. Since he didn’t have the Q the day before today would be have do. The celebrate the PAX did one burpees every minute for the first 12 minutes.

This has been come a tradition for YHC around his 2.0’s birthday. As most would agree our 2.0’s are the best things that have happen to us (minus our M’s) so we should celebrate them.

Glad to have Patti Mayo back visiting us. Always good to catch up with him.

Also good see Denver (formerly known as Grizzly) back out

ANNOUNCEMENTS

No Excuse Workout tomorrow 7:30 @ Milestone Clubhouse. See pre-blast and Facebook Event for details. Don’t show up without a FNG’s fellas!

SPIT ON THAT!!