Tag: The Creek

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

11 warriors rolled into The Creek to take part in some ESPN festivities that went something like this…

Slaughter start with 30 burpees

Mosey to the other side of the parking lot.

COP All IC – 21 SSHs, 13 HRMs, 2 copperhead squats, 3 imperial walkers – Repeat the sequence. Arm circles, don quixotes.

30 for 20 (not enough time for 30)

Mosey to the pavilion, partner up, one partner heads toward the church building, the other partner heads out into the field. Corner 1 – 30 merkins, Corner 2 – 30 LBCs, Corner 3 – 30 squats, Corner 4 – 30 mountain climbers. Go to the pavilion for 30 box jumps, 30 derkins, 30 heels to heaven, 30 alabama prom dates, head to the opposite location and continue the sequence until 20 minutes is completed.

Mosey to the basketball hoops

“The Play” – against Purdue to force overtime

Stay with the same partner. One partner does jump squats while the other sprints across the parking lot to the cell phone tower and back. Switch.

Mosey to the flag.

Broad jump counterclockwise. Stop and do exercises when YHC calls them out – 5 merkins, 20 freddie mercuries.

Numerama, Namerama, Announcements, YHC took us out.

Announcements:

• The Colonial 70 will be held September 14th. Spit is putting together a team. See link for the sign up sheet: https://docs.google.com/spreadsheets/d/1qlLTi_alBQT6onzkAwtIjdrP0psyoJgAoB4pkfX0oC4/edit?usp=sharing
• Let’s continue to pray for Wild Thing’s M as she begins treatment to push back cancer this week.

NMS:
YHC was fired up for this morning’s Q in light of a story that started over a year ago. YHC watched UVA lose to UMBC with a group of friends and some of them were VT fans. One of the Hokies said, “That loss will be a great 30 for 30” and laughed. Without missing a beat, YHC looked at him and said, “The better 30 for 30 will be when UVA comes back and wins the national championship next year.” He laughed… I repeated my statement…

This morning’s beatdown was a chance to try out a 30 for 30 script about this.

YHC began with 30 burpees to start the trend of 30 reps for each exercise. The goal was to help everyone feel like YHC felt after UMBC smashed UVA as the only #16 to beat a #1 seed in the NCAA basketball tournament. Groans abounded…

The COP featured odd numbers of exercises. YHC later revealed that the 21st letter of the alphabet is ‘U’, the 13th letter of the alphabet is ‘M’, the 2nd letter of the alphabet is ‘B’ and the 3rd letter of the alphabet is ‘C’ (the last two are easier to recognize right away than the others). Hence, a little tribute to our UMBC friends up in Maryland.

The original plan was to have 30 minutes of exercise sets with 30 reps. YHC audibled to 20 minutes due to time constraints. The PAX went after it and pushed through it all. Opus took the lead on YHC’s group and was clearly on offense this morning. The exercises under the pavilion were met with groans, especially the box jumps.

Mumble chatter was light for most of the morning. A few of the Hokie fans woke up and Bulkhead fired up the “Go Hokies” cheers. YHC couldn’t resist a counter-punch by saying, “For the next exercise let’s run as fast as possible in that direction… like Buzz Williams running away from VT basketball to Texas A&M…” That was met by the predictable “Your daughters have never seen UVA beat VT in football” (which is true) and other statements that seem to convey a subconscious fear that Fuente is leading the program toward mediocrity in light of a 6-7 record last year and many players transferring away (to ODU?).

The trash talk stopped as the PAX took off to the next exercise. Bulkhead called attention to Ty Jerome’s double-dribble and he was right in that it should have been called and UVA’s season ended.

In the end, the PAX laughed it all off and remembered that we have much more in common than the differences in sports.

We were all brought back to reality as we heard about Wild Thing’s M starting treatment next week to push back against cancer. We all need to come together to support one another and help one another in the real battles of life.

Welcome to WOPR! Scrum brought him this morning. He shared about his work with computers and the reference to the 80s movie War Games came up and the computer (WOPR – War Operation Plan Response)). This isn’t a reference to Burger King but YHC is sure that others will think that at some point.

YHC is grateful for the opportunity to be connected to all of you through F3 and our shared mission to reinvigorate male leadership through fitness, fellowship and faith. Let’s keep pressing on together!

The Carpenter

Run around church to see if anyone showed up -there were none. Parking Lot Tracers since we were jogging by. Circle up. Side Straddle Hops, LBC’s, Merkins, Hillbilly’s and Arm Circles. Modified Wilt/4 Corners of Church. 3 Laps around the church doing 33 of the following at the 4 corners – Bobby Hurley’s, Heals to Heaven, LBC’s and Skull Crushers (under the pavilion/near the corner of the church). Completed the 3 laps (yes we were one short of 100). Indian Run around the church with a burpee. 11’s with burpee and WWII situps. We ran out of time before we finished. Circled up. Numberama, Namerama, Anouncements and Prayer. Wild Things wife is having some procedures performed due to a tumor. Please keep Wild Thing, his wife Ronda and their family in your prayers. See you in the gloom.

7 men arrived for a Q not fit for any 2.0’s, and barely for us.

COP: SSH, arm circles, LBC’s, DQ.

Mosey to Mudface’s truck to pick up Deadweight, our 75 pound sandbag, for Native American sandbag lunge–first PAX puts sandbag on shoulders, lunges 10 steps, drops sandbag, runs to back of line, next PAX picks it up. Rinse and repeat around the parking lot and to the middle of the field, each man taking it at least 3 times.

Time for grass drills! PAX runs in place, high knees, while one member does a combination of lifts, squats with sandbag, then toss it over their shoulder yelling “drop!.” While it’s in the air, rest of PAX drops to ground and bounces back up before it hits the ground. Repeat through whole PAX, then add in a burpee with sandbag, repeat through whole PAX again.

Next, PAX lays down side by side, head to feet, starting on end, do WWII situp with Deadweight, at top of situp, carefully give sandbag to next man in line, repeat until everyone has done it 6 times. While waiting your turn keep doing WWII situps.

Repeat Native American sandbag lunge back to the flag. Numberama, namerama, Rounders took us out.

NMS: YHC is not fond of Deadweight, whose last appearance was at the never to be repeated Sandbag Mile. The PAX was similarly enthusiastic, especially Bulkhead, who kept getting the extra rep in somehow. PAX also had to deal with a dog being walked nearby, who kept being spooked when Deadweight hit the ground. The grass drills were rough, but Rounders kept the PAX laughing by doing a good imitation of someone who had 20 too many Red Bulls, often at a loud volume, hoping to wake up Flounder, whose house abuts the field. No such luck, but Rounders is probably up for another go at it. YHC doubts even Emoji thought the grass drills were a favorite–high knees is really tough after lunging with 75 pounds. All in all, the Q kept the PAX moving and the PAX responded with gusto.

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

3 years ago, YHC rolled into his first F3 workout and this morning he led another one with 8 other warriors and it went down like this…

Mosey around the church building

COP All IC – 50 SSHs, arm circles, 10 don quixotes, 20 hand-release merkins (HRMs), 25 LBCs, 20 crab cakes

Mosey to the corner of the building

Four Corners – 10 merkins at the first corner, 20 merkins at the second corner, 30 merkins at the third corner, 40 merkins at the fourth corner.

Four Corners again – 10 WWII sit-ups at the first corner, 20 WWII sit-ups at the second corner, 30 WWII sit-ups at the third corner, 40 WWII sit-ups at the fourth corner.

Bear / Crab 11s – 11s with LBCs and HRMs. Bear crawl in one direction across the parking lot and Crab Walk in the other direction.

Mosey to the flag

MOM All IC – 20 freddie mercuries, 20 american hammers, 10 flutter kicks

Numberama, Namerama, Announcements, YHC took us out.

NMS

YHC can’t believe that it has been 3 years since he showed up to his first F3 workout at DaVille led by Circle K. The years have flown by and they would not have been the same without F3 and the PAX in the picture.

YHC has been wrestling with a stubborn cough for the last 9 days. YHC wasn’t going to miss this morning no matter what!

The PAX had a HIGH amount of mumble chatter during the COP. One of the reasons was YHC’s strained voice that had a hard time calling out cadence. Spit and Opus were catching up on life, trading soup recipes, commenting on Kasmir, wondering about the volcanoes in Japan, musing about the role of Canada in world politics, comparing shoes and a seemingly a million other subjects… until YHC called for 20 HRMs IC and that seemed to quiet them down… for a minute.

The four corners was supposed to be a “normal” four corners but the description brought out a groan from the PAX. YHC realized part way through that the PAX was throwing down 100 merkins over the course of the four corners tour and that wasn’t anything to joke about. YHC called for another four corners but the PAX seemed relieved to do WWII sit-ups instead of merkins. Spit paced the PAX even with only going with a partial effort in light of the big RUCK weekend.

The 11s are always more fun with Bear crawls and Crab walks. Some of the PAX changed to lunges. Not Opus. He pushed through the whole thing. Wild Thing took no prisoners as well. Mudface did a fantastic job of leading his 2.0 in proper form and tenacity. Yardsale had some more commentary during the 11s about the college “entrance” crisis. Wheelie is a beast too. AND Rounders… Don’t mess with that brother. He will destroy you.

This morning was a blast and every F3 morning brings out the best in everyone. I am truly grateful for the gift of F3 – the workouts, the friendships, everything. Let’s keep this rolling!!!

The Carpenter

8 Davillians came out to embrace one of the first mornings of spring, 63 and sunny. Here is what we did..

COP SSH, merkins, invisible jumpropes, DQ, LBC’s, arm circles, more SSH

Mosey to end of parking lot by tower, partner up. One partner runs to first island, other does HRM, switch, run to second island, Bobby Hurley’s, switch, run to end, Freddie Mercury’s.
Mosey to picnic shelter, OYO, 16 each of dips, box jumps, derkins and LBC’s. All warmed up, time for some fun. The field’s right there, let’s do partner carry! Forward 10 steps, both do 10 merkins, bear crawl back, switch, 20 steps, 20 heels to heaven, bear crawl back, 30 steps, 30 box cutters, lunge back, switch, 40 steps, 40 squats, lunge back. Head over to parking lot for 11’s, calf raises, lunge between, HRM. Head over to the flag, hold canoe for 60 seconds. Numberama, namerama, YHC took us out.

NMS-YHC agreed to swap Q’s with The Carpenter, who is under the weather, and 2/3 of the way through today realized not enough was planned, so audibled to 11’s, which the PAX just love, especially Mudface. It was great to see Wild Thing out again, and hear that his M is doing better–keep her and their family in your prayers. There was plenty of the 4th F this morning, that’s okay, just helps move the PAX along. Kudos to Chewy, who YHC asked to give an exercise for the last 60 seconds, “But not boat/canoes” so Chewy just said, “Okay, canoe.” Well done sir.

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

6 showed up today to take on the challenge of the Creek. 6 survived.
COP went like this —

• SSH
• IW’s
• Jack Squats
• Reverse Merkins
• Diamond Merkins
• WW1 situps
• dying cockroach
• travoltas
• freddies
• toe taps
• uneven merkins on curb

LOVE SHACK — merkin on each Love Shack in the song. Verses included plank Jacks, Mountain Climbers, various planks, side planks, etc.

Parking Lot Tracers

4 corners of the shack —
10 american hammers
10 am ham, 20 jump squats
10 am ham, 20 jump squats, 30 SSH
10 am ham, 20 jump squats, 30 SSH, 40 Merkins
30 SSH, 20 jump squats, 10 am ham
20 jump squats, 10 am ham
10 am ham

catch me if you can
one runs backwards, the other does 3 burpees and catches up with the other, ad infinitum

gimme shelter — 5 skull crushers each side, 5 box jumps
10 skull crushers each side, 10 box jumps

tunnel of love

Mary — 10 crunches, 10 heels to heaven, 10 something else…

NMS — Stairway to Heaven, Highway to Hell, Love Shack. All have described different points of my YHC’s relationship with his M. The Stairway to Heaven part was where YHC thought that his M could do no wrong and where life was always hunky dory. An unrealistic fantasy expectation. Highway to hell represents the times when life’s stressors and craziness spiral couples into Relationship Hell. Lack of trust, focus, intimacy, etc. The Love Shack represents the building we make as married couples. It’s not a mansion. It’s a shack held together by Love. Plain and simple — nothing fancy or showy. Just plain love and commitment. That’s it, baby. See you all in the gloom.

OPUS