Tag: The Creek

We started on time on a muggy 70 degree morning.  Warmed up with Arm Circles, LBC’s, Hand Release Merkins and Side Straddle Hops.  Headed over to the bus loop for some 4 corners.  Between the corners you had the choice of halo’s or moving the KB around your waist.  1st corner – 10 lawn mowers, 2nd corner – 10 sit up presses, 3rd corner – 10 goblet squats, 4th corner – 10 single arm kettle bell swings.  Plank up and wait for the six.  Next 20 of each, plank up and wait for the six followed by 30 of each.  Next – Partner up – 1 partner ran around the circle while the 2nd did the following:  25 boat canoe’s, 50 pull overs, 75 two arm swings and 100 halo’s or swing around the waist. Partners traded each lap. Indian walk/run – the Pax moved around the bus loop holding their KB’s over their heads. The one in the rear moved up to the front while doing halo’s. Some walked fast while some ran (Rounders). We were running out of time but started 11’s with Sit Up Presses and Clean & Presses. When we ran out of time we headed back to the flag. Numberama, Namerama, Anouncements – Saturday 7:30 at Milestone Clubhouse – new guy Saturday workout. Chewy took us out with a prayer.

It was YHC’s VQ at The Creek and of course I forgot to wear a watch. No problem, as usual the PAX is there to help.

• COP:
  • Mosey around the church
  • Parking lot tracers
  • SSH x 20
  • Arm Circles (10 big, 5 small); Reverse
  • Imperial Walkers x 15
  • Don Quixotes x 10
  • Russian Soldiers x 10
  • HRMs x 10
  • LBCs x 10
  • Invisible Jump Ropes x 10
• The Prostitute (naming credit goes to Honeymoon)
  • Corner 1
    • Start at one corner of the church run to 1st corner do 10 ‘merkins
    • Return to starting point do 5 burpees.
  • Corner 2
    • Run to 1st corner do 10 ‘merkins
    • Run to 2nd corner do 10 ‘merkins and 15 jump squats
    • Run back to 1st corner do 10 ‘merkins
    • Return to starting point do 5 burpees.
  • Corner 3
    • Run to 1st corner do 10 ‘merkins
    • Run to 2nd corner do 10 ‘merkins and 15 jump squats
    • Run to 3rd corner do 10 ‘merkins, 15 jump squats and 20 2-count mountain climbers
    • Run back to 2nd corner do 10 ‘merkins and 15 jump squats
    • Run back to 1st corner do 10 ‘merkins
    • Return to starting point do 5 burpees.
  • Corner 4
    • Run to 1st corner do 10 ‘merkins
    • Run to 2nd corner do 10 ‘merkins and 15 jump squats
    • Run to 3rd corner do 10 ‘merkins, 15 jump squats and 20 2-count mountain climbers
    • Run to 4th corner do 10 ‘merkins, 15 jump squats and 20 2-count mountain climbers and 25 WWII sit-ups
    • Run back to 3rd corner do 10 ‘merkins, 15 jump squats and 20 2-count mountain climbers
    • Run back to 2nd corner do 10 ‘merkins and 15 jump squats
    • Run back to 1st corner do 10 ‘merkins
    • Return to starting point do 5 burpees.
• Mosey to the picnic tables for some Triple Check
  • Partner 1 – dips on the bench
  • Partner 2 – pistol squats
  • Partner 3 – sprint to street and back
• YHC planned to do 11s but with only 5 minutes left, had to improvise to 6s.
  • Burpees on one end, frog jump to other end and imperial walker.
• Numberama, namerama, Emoji took us out.
• Notes:
  • YHC is not very creative, I like to keep my workouts simple (ground ‘n pound).
  • It was great to see brothers from other AOs (Rosie and Offshore from SOJ absolutely crushed the workout today). Just remember Daville can only count up to 10.
  • Welcome to Pyro for visiting us all the way from Jacksonville, FL. You are always welcome back. Goes to show there is always an AO where ever you go. No Excuses!!!

15 fighters rolled into the parking lot of The Creek, observed the temperature to be 70 degrees and went to work with a carnival that went something like this…

Mosey to the far part of the parking lot.

COP All IC – 50 SSHs, arm circles, 10 don quixotes, 2 helicopters, 10 hand-release merkins (HRMs), 10 imperial walkers, 10 plank jack merkins (PJMs), 10 copperhead squats, 10 HRMs, 10 hillbillies, 10 PJMs, 25 LBCs.

Mosey to the field.

Field Fun

Run 100% across the field – 100 SSHs – run back to do freddie mercuries

Run 75% across the field – 75 one-count mountain climbers – run back to do freddie mercuries

Run 50% across the field – 50 plank jacks – run back to do freddie mercuries

Run 25% across the field – 25 HRMs – run back to do freddie mercuries

Run 10% across the field – 10 burpees – finish with freddie mercuries

Mosey to the pavilion

Crush It!

5 skull crushers one way, 5 skull crushers the other way, 5 derkins, 5 two-count flutter kicks

10 skull crushers one way, 10 skull crushers the other way, 10 derkins, 10 two-count flutter kicks

15 skull crushers one way, 15 skull crushers the other way, 15 derkins, 15 two-count flutter kicks

10 skull crushers one way, 10 skull crushers the other way, 10 derkins, 10 two-count flutter kicks

5 skull crushers one way, 5 skull crushers the other way, 5 derkins, 5 two-count flutter kicks

20 skull crushers one way, 20 skull crushers the other way, 20 derkins, 20 two-count flutter kicks

Mosey to the flag

Ring of fire – Round 1 with 10 shoulder taps, Round 2 with 10 heels to heaven

Numerama, Namerama, Announcements, YHC took us out

Announcements:

• No Excuses Workout – Saturday, 6/22 at 7:30 am at the Milestone clubhouse parking lot in Mechanicsville
• Summer tour
• 5 AOs in Mechanicsville – One for each weekday – Check them out

NMS:

The PAX is growing out in DaVille and more guys are engaging. It is exciting to roll into the parking lot and know that the party is going to be a good one. This morning was no exception.

The COP brought multiple moments of laughter and pain. Opus baited YHC with some hand-release merkins and YHC took the bait. YHC added in one of Opus’ favorite exercises, the plank jack merkins too. Mudface restrained himself and did not blow any kisses toward any other PAX members. That is a great thing since we had a FNG and didn’t want to scare him away.

It was fantastic to have Chowdah back in the mix and he brought the FNG (along with encouragement from Gigawatt).

The PAX went to work in the field and knocked out the exercises. They showed themselves to be just as strong, if not stronger, during the skull crushers under the pavilion. YHC called for some directional help from Spit along the way and he helped us “choose our own adventure” in terms of the number and sequence of the exercises.

The Ring of Fire also brought out the best of the PAX. Mudface’s shoulder taps were legendary and the encouragement flowed like GLOOM sweat all the way around.

YHC always enjoys the challenge and opportunity to lead the PAX in the gloom and this morning was right up there on the list!

The Carpenter

An odd 9 including one traveler descended upon The Creek to cap off the work week. Mosey halfway around the church to COP, SSH, Imperial walkers/hillbillies, Freddie Mercuries, merkins.

Mosey to field for wheelbarrow fun–partner up, wheelbarrow half of half of the field (had to be there), 20 LBC’s, switch partners, same distance, 20 mountain climbers, repeat, HRM’s, wheelbarrow to end of field, 20 heels to heaven, sprint back to start, 20 booyah merkins.

Mosey to pavilion for lazy Dora, one partner holds low plank while the other works on 100 2-count American hammers, 200 high knees, and 300 shoulder taps, switching off as needed.

Mosey to tower, lunge to first island, 20 jump squats, lunge to basketball goals, 40 reverse crunches, run back to tower, hold superman for 60 seconds. Do four corners, running in between, perform 10 merkins, 20 flutter kicks, 30 squats and 40 SSH. Mosey to flag for boat/canoes led by Chewy.

Numberama, namerama, YHC led us out.

NMS

YHC did not feel well last night, chalked it up to being tired, didn’t feel well this morning, chalked it up to just waking up, and 15 minutes into the workout realized YHC was not well, probably having caught one of the bugs his 2.0’s had brought home recently. The PAX helped tremendously this morning, as only the first 2 parts were planned, and the rest made up on the fly with lots of help. Another example of how great F3 is, we always help each other out in our struggles–no matter how minor, we pick each other up every single time. It was great to see Upchuck this morning, and his teaming up with Emoji resulted in the first exercise being completed in record time. Chewy served as his own team during the lazy Dora, and still only finished a few seconds behind the rest of the PAX. Great effort!

Announcements: summer tour has started, let’s all try to visit at least a couple of new AO’s, and Puppy Pile is tomorrow after Dogpile. Also, Upchuck provided a great reminder that Breaking Bread has spots open for the summer, and is a wonderful experience.

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

12 Davillians came out to get their holiday weekend started off right

This how it went down

3 Lap Mosey (for three years with F3) around the parking lot. Running forward and backwards

Head to YHC’s car and grab a cinder block. Circle up for the COP

COP (ALL IC) – SSH, DQ, Hillbillies, Tempo LBC’s, Merkins (On Cinder Block), Arm Circles

THANG

To celebrate the last day of The Week of Spit, YHC choices some of his favorite exercise for the week with some modifications

Jacob’s Ladder From Monday (renamed Bear/Block/Burpee) – Starting at one side of the parking lot, bear crawl /w block to the light pole, complete 1 Burpee, keeping bear crawling to the other side, complete 2 Burpees, Head back rinse and repeat increasing to 3 and 4 Burpees

Lazy Dora From Thursday – 50 Workins (on the blocks), 100 Goblet Squats, 150 Sit up + Press
Partner holds PAX

Mosey to the pavilion

Three Check (One Round) From Monday – Derkins, Dip, hallelujah Run (Block over head) down the gravel road and back

Hallelujah Mosey back to the SF for Numberrama, Namerama, Announcements and No Idea took us out.

MOLESKIN

Wow! What a week this has been. YHC started with 20 cinder block on Monday and finished with 15. Most of them were broken today, two of which by Pavarotti alone. YHC guess a trip to Home Depot in in the future for some replacements.

YHC tried to through the PAX on “The Plan” for today. First he played music before 5:30 making them think we would be doing “Sally” or “Thunderstuck”. Then the laps around the parking lot to through the PAX off from the cinder blocks.

The Carpenter once again showed off his bear crawling skills but smoking the rest of the PAX. T-Claps to the rest for pushing through and not modifying.

Glad to see Mr Holland back out in action. He has moved closer to Mechanicsville so hopefully we will see him more often moving forward

Now I will stop talking in the third person. I wanted to thank the PAX for an amazing three years! The Creek in particular has a special place in my heart. 3 years this coming late September/early October, The Creek was launched. Despite the critics, Abacus, The Carpenter, and myself set forth to reach more men in Mechanicsville. The best way to do this, place an AO next to two of the three largest neighborhoods in the 23116.

The Creek help launch MANNDate and show that will help launch The Anvil. I’m excited for the challenges and journey the next 3 years bring for both F3 RVA and the nano-region of DaVille

ANNOUNCEMENTS

• Memorial Day Convergence – Monday 0700 – meet in Tredegar parking lot
• Opus has the Q at Dogpile – Come Support
• New AO launch next Thursday – See Pre-Blast
• Summer Tour start Saturday – See Pre-Blast
• Happy Birthday No Idea and congrats on Two years with F3

SPIT ON THAT!!

9 men arrived at The Creek on a beautiful Friday morning to play some cards. The game is detailed below.

Mosey to field past shelter, COP: 20 SSH, 20 buttkickers, 15 Imperial walkers, 10/5 arm circles, 25 diamond merkins, 44 heels to heaven.

Mosey to picnic shelter for triple check: first partner runs to road and back, other 2 do WW2 situps and LBC’s. Move to parking lot by bell tower for suicides, keeping same partners: first partner does suicides and 5 burpees when done, other two do ranger merkins and hold plank.

Move over to curb for 25 calf raises, 25 dips, come back for high flutter kicks x 25, HRM x 25, monkey humpers x 25.

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

NMS

This was YHC’s first attempt using the F3 card deck, and it turned out pretty well. The cards favored a lot of ab work this morning, and the PAX (especially Rounders) were eager participants in picking a card. Chewy twice tried to trick the Q into a different exercise–YHC thinks he needs to Q again to scratch that itch of telling the PAX what to do–same for Rounders, sign up and lead again! It was great for YHC to meet Corned Beef, who attacked the workout with vigor, and Gigawatt left the PAX in his dust on the runs. We did 44 heels to heaven during COP because Rounders heard 45 the first time, the PAX did 25 and he was still going, so we caught up.

Announcements: new AO, The Anvil, debuts 5/30 at Mechanicsville Elementary, the pre-Blast is already up. Spit is Q’ing at Dogpile tomorrow, YHC can’t make it but show up if you can. Also, Lab Rat and his M are still seeking donations for their non-profit, see the MANNdate backblast for details.

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

The call to friendship and fun went out on Facebook last night and 13 crazy warriors responded by storming the parking lot for a 5-10 party that went something like this…

Mosey around the parking lot and then around the corner of the building to a COP location.

COP All IC – 50 small arm circles, 10 large arm circles, 25 don quixotes, 50 SSHs, 15 hand-release merkins (HRMs), 20 imperial walkers, 10 small arm circles, 5 large arm circles

Mosey to back to the parking lot

5-10 Parking Lot Crawl

Bear crawl across the first half of the parking lot, 5 HRMs, crab walk across the second half of the parking lot, 10 HRMs, turn back, bear craw across the first half of the parking lot, 5 HRMs, crab walk across the second half of the parking lot, 10 HRMs.

Mosey around the parking lot… REPEAT.

Mosey to the pavilion.

5-10-15 Pavilion Punch

Partner up.

First partner runs across the field to the far corner around the light post and back. Second partner does 5 sit-up jumps (WWII sit-up followed by leap to try to touch the cross beam of the pavilion), 10 box jumps, 15 derkins. If the first partner arrived back early, then do SSHs until the second partner finished. If the second partner finished early, then do SSHs until the other arrived.

Repeat until each partner does 5 sets of the 5-10-15 exercises.

Mosey to the flag area.

1 arm circle IC…

Numberama, Namerama, Announcements (Field Day tomorrow), YHC took us out.

NMS:
YHC has been reflecting on the topic of friendships recently. He reviewed a book from many years ago that included research for how relationship/friendships oftentimes are formed and flourish. The research spoke of 1. Availability 2. Frequency 3. Spontaneity 4. Shared Meals 5. Proximity. I would add 6. Outdoors in light of F3…

We experienced these in F3 and YHC continues to gain an appreciation for what F3 means to him and so many others.

Now onto the fun…

The PAX showed up ready to engage this morning. Spit changed the parking setup a few months ago and we haven’t gone back to the old way. The new setup allows for the parking lot to become a war, I mean exercise zone.

The mosey around the parking lot elicited immediate mumble chatter as YHC took the PAX “the wrong way.” Creatures of habit we are…

YHC brought a different approach to the COP this morning. Extended arm circles and don quixotes left no excuse for anyone to say that we were not allow to stretch out before starting the other exercises. The quick move to SSHs brought all kinds of DaVille antics as the PAX moved all around. Spit started the madness by coming a little too close to Mudface for everyone’s (at least the YHC’s) comfort. Others followed and the SSH insanity continued.

The 5-10 parking lot crawl provided ample opportunities for the PAX to shine. Spit took off like a bear toward a dumpster full of steak and sped his way through the parking lot. Gigawatt, who made a return visit today, stayed near the front of the PAX and showed that he is a force. The HRMs seemed to keep everyone honest. T-claps to the PAX for encouraging the entire group and coming alongside those who were still completing exercises.

The time in the pavilion with the 5-10-15 exercises went according to YHC’s plan. The non-stop movement and variety of exercises kept the PAX in full work mode. Once again, YHC witnessed significant encouragement by the PAX with one another, especially in the running back & forth across the field.

Why 5-10? Today is May 10th (5/10). Some of the exercises used those numbers but not all of them. Nothing more than that… Spit shared that he graduated from college 11 years ago. That led to a countdown of 11 at one point from Bulkhead but otherwise there wasn’t anything super special or significant about the 5-10 number.

The morning was another glorious F3 morning that was full of new memories and challenges. I can’t thank God enough for F3 and all of the PAX who goes to work every morning in the gloom!

The Carpenter

Six men who choose to start their Friday off right posted at The Creek for a beatdown that went something like this.

Mosey once around the church

COP

• 30 SSH IC
• 10 Don Quixotes IC
• 15 Helicopters IC
• 10 step back Lunges IC
• 10 Merkins IC
• 20 Mountain Climbers IC
• 20 LBCs IC
• 20 Freddie Mercuries IC
• 20 ABDs IC
• 10 Box Cutters IC
• 20 Burpees IC

The Thang

Stay in parking lot

Triple Sprints – Get into 2 groups of 3. Two partners stay while the 3rd partner goes about 50 yards away. While one partner starts doing 5 burpees, the first partner sprint to the 2nd partner. When they tag, the first partner does 5 burpees. The 2nd partner then tags the 3rd partner. Do 5 burpees after each sprint for a total of 5 sprints and 25 burpees. Bear Crawl to the middle when all partners have completed 5 burpees.

Triple Check – Alternate between Plank Walks, American Hammers, Run around the building a total of 3 times.

Mosey to shelter

Tabata

• Round 1 – Alternate between Raised Back Plank dips and Rocket Launchers (4 rounds for each exercise = 8 rounds)
• Round 2 – One legged Lunges – Alternate between Legs. (4 rounds for each leg = 8 rounds)

Mosey back to VSF

COT – Numberama, Name-o-rama, YHC took us out.

NMS

Today, YHC celebrated his 3rd anniversary as a member of F3RVA. In many ways, its amazing how quickly the time has gone by. In many ways, it seems like F3 has been a part of my life for much longer than 3 years which is a good thing. F3 has meant a lot to me over these 3 years. Beyond the fitness, it has connected me with others who have children who do activities like swimming, track, cross country, and chorus. Some of these PAX members who I have run into at my children’s activities are The Carpenter, Opus, Wheelie, Lab Rat, Helix, Emoji, Seymour, Bleeder, TYA, Rosie, Abacus, Yard Sale, and Bromance.

Several observations from the Creek today.

• SSHs during COP are performed very differently by the PAX members than any other AO in F3RVa.
• PAX members who do what the Q does, not what he says. If he calls out the incorrect name of an exercise but means something else (windmills instead of helicopters), perform the exercise that he is actually doing.
• Several regulars from The Creek were absent today.
• Because of the time that the Triple Check took, only had time for 2 rounds of Tabata.
• It had been more than 2 years since YHC had worked Tabata into the workout. I need to do this more.
• Bulkhead, Emoji, and Opus posted at both of YHC’s Qs this week. Well Done!

It was a pleasure to lead this fine group of men this morning!

Announcements

F3RVA Field Day – Saturday, May 11

RVA Summer Tour – Starts the Saturday of Memorial Day weekend and will last until Labor Day. This is your opportunity to post at every F3RVA AO. More information to come.

Gotta Run!

Phonics

6 (less than 7 and one more than 5) Davilians gathered in the gloom to kick start a rainy Friday. We ran around the church one time and then….

COP–merkins, SSH, LBC’s, arm circles, DQ, Imperial walkers and helicopters. Mosey over by carillon, time for 4 corners, a.k.a. 4 Rings. In 1970, Terry Bradshaw was the first pick of the NFL draft, and led the Steelers to 4 Super Bowl titles. He was paid $25K a year under his rookie contract. To honor this YHC and the PAX ran to each of the parking lot’s 4 corners, stopping at each to first do the Ickey Shuffle (’cause the Q said so), then do 25 each of HRM, boxcutters, 2 count American hammers and Helix squats. Plank for the six.

Next, find a spot of grass for Abs of Glory: 17 LBC’s, 12 heels to heaven, and 7 sets of six inches, holding each set for 7 seconds, then reverso, 7 LBC’s, 12 H2H and 17 sets of six inches, holding each for 17 seconds this time. These numbers chosen because in 1970 (YHC’s birth year) there were 17 rounds of the draft, reduced later to 12 and then to 7.

Time for parking lot tracer fun. YHC let the PAX in tracers of a different sort (would have driven Lab Rat crazy), with YHC occasionally yelling out “Omaha,” making a PAX submit an exercise to do 32 reps of (32 NFL teams), followed by a trivia question. If the PAX got it right YHC would let them pick the next exercise. Sadly the PAX only got one right, nicely done Rounders.

Mosey to flag for 1 minute of boat canoes led by Chewy, numberama, namerama, YHC took us out.

NMS

YHC was gassed this morning and would have fartsacked if not for having the Q. This is one of the ways I love F3, the desire to push through and lead by example is reinforced through Q’ing. YHC challenges more PAX to take advantage of this and sign up to Q. The PAX came through with the tracer exercises, especially when Mudface selected 32 burpees near the end. The trivia, for those playing at home, was to figure out where the following Hall of Famer’s played collegiately: Mel Blount (Southern U.), Jack Youngblood (Univ. of Florida), Art Monk (Syracuse), Jerry Rice (Mississippi Valley State), and Andre Reed (Kutztown, PA). The last question was which college did Troy Aikman attend before transferring to UCLA (Oklahoma). Rounders correctly guessed Art Monk’s alma mater. YHC thinks Yardsale guessed “USC!” for everyone, which makes him a Trojan Man I guess.

Announcements: Mudface brought up starting a new AO, on Thursdays, potentially located off Atlee Station Rd. past Memorial Regional. Would this interest anyone? Talk to Mudface if so as he’s spearheading it.

Thanks for allowing me to lead, as usual I have No Idea what I’m doing.

10 really good guys came out this morning for a good friday beatdown.

Here is what happened…

Run around the church, one length as a backwards run.

Circle up for the COP

• Everyone in the circle, sideways bear crawl around the circle to the right. At the Q’s call, do 5 merkins. Repeat one more time to the right, then do the same thing going back to the left.
• Copperhead Squats
• SSH
• Jack Squats
• Tempo Merkins
• Diamond Merkins
• Arm circles
• LBC’s
• Pistol Squats

Head to the Pavilion for the next set of exercises —
1 box jump, 1 inclined merkin on benches
increase by ones up to 5 of each
run to the road and back, wait for the 6

Repeato on the box jump inclined merkin combo
crab walk to the curb and back

Third time repeato
skip to the loop at the entrance to the church and plank for the 6

Triple check
Bear Crawl the loop, jump squats and flutterkicks were what was in order for the triple check.

Wind sprints FTW

Circle up for a few SSH

Names, Numbers, Announcements, YHC took us out

NMS — YHC wrote in the FB group about today being a good friday workout. Emoji responded that it would be a great friday workout. Made YHC smile! Thanks Emoji.
Emoji also said this morning before the workout that if Jesus could go through what he went through on Good Friday, we could withstand a few SSH. Agreed.
Three. Jonah. Three days in the depths of the whale. Triune God. Three tempations for the Christ. Three times denied by a friend. Three days in the depth of the tomb. Resurrection. Three times of affirmation of love for the denier.
Where are you on this holy day? A doubter? That’s ok. Jesus can work with that. A sinner? Um yeah, aren’t we all? A seeker? Keep searching. Wherever you are, Jesus meets you there. “While we were still sinners, Jesus came to give his life for us.” Good news for a good Friday.

Opus