Tag: The Creek

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

The rain may have kept some away but 12 fighters jumped out of the fart sack and rolled into The Creek for a battle that went something like this…

Mosey around the church building to the far part of the parking lot.

COP All IC – 50 SSHs, 50 LBCs, 50 Imperial Walkers, 10 Don Quixotes, 10 Helicopters

Mosey to the pavilion.

CRUSH THIS!

5 skull crushers one way, 5 skull crushers the other way, 5 two-count flutter kicks, hold six inches for 5 count – All IC

Repeat with 10 each, repeat with 15 each, repeat with 20 each, repeat with 25 each, repeat with 20 each, repeat with 15 each, repeat with 10 each, repeat with 5 each.

Some more time MOM – All IC

20 american hammers, 20 heels to heaven, super man, 50 LBCs

1 merkin…

Mosey to the parking lot

Numberama, Namerama, Announcements, YHC took us out

Announcements: Grow Ruck events, Colonial Relay 70 in September.

NMS:

There is a buzz in the air at the recent workouts in the land of DaVille. The core PAX have been showing up along with some new guys. YHC wanted to provide some fun for all this morning.

Mudface baited YHC with some fake excuses last night via text. YHC responded with some challenges and Mudface must have approved because he showed up. Mailsack continues to rival Emoji with enthusiasm and nobody on earth thought that would be possible.

The rain was minimal at the beginning. The COP featured some nasty 4th F gas from Rounders. YHC started to drive heave and almost lost his previous night’s dinner in light of the Jersey-like smells. The SSHs brought out the best in everyone as the PAX leaped around. Spit made his way all the way to the side of the building to get some shelter from the rain. YHC decided to go up to 50 IC with the imperial walkers and realized that he may have never done that before or remembered anyone else doing that. It was a good way to fire up the troops.

The PAX seemed relieved to go to the pavilion as the rain started up. YHC designed the workout to avoid any use of arms since he was still recovering from Spit’s MURPH workout on Tuesday and Mudface’s Turkish beatdown on Wednesday.

YHC honored our Houston F3 brothers with a large helping of skull crushers. YHC visited Houston for a training a few years ago and experienced a Texas-sized beatdown at a few AOs. YHC took the PAX on a long series of skull crushers. Bulkhead said something like, “I bet you can’t take us up to 50…” YHC considered it but decided to start descending after the sequence of 25. Gigawatt was one of the first to move to the ground for the flutterkicks each time. He has been a great addition to the PAX!

The final merkin gave us one brief moment for our arms…

As always, it was an honor to lead this fine crew of warriors in the gloom. There is nothing like it!

The Carpenter

10 Davillians arrived at The Creek to enjoy some laughter, wet butts, and yeah a workout too.

This is how it went down

While the PAX was completing SSH, YHC started with the disclaimer and the fact today’s COP would be a little different. Wednesday night UNC defeated Duke 88-72 in the best rivalry of all American sports. As YHC is a lifelong UNC basketball fan, today’s COP was focus on this historic beatdown

COP – The following exercises were completed while the PAX mosey around the AO including a little tour of the Ashcreek neighborhood. ALL IC

1. Slaughter Start – 16 Burpees OYO
2. Merkins
3. LBC’s
4. DQ
5. Chuck Norris Merkins (or regular Merkins for Mudface)
6. Freddie Mercury’s
7. Workins
8. Monkey Humpers
9. AL Prom Date
10. Crunchy Frog
11. American Hammers
12. Incline Merkins
13. Dips
14. Skull Crushers
15. Derkins
16. Arm Circles

Toddler Gymnastics – YHC 2.0 Coupon as learned some new thing at your gymnastics every week at school. YHC decided to have the PAX try them out. Using the length of the parking lot the PAX started with bear crawling, the frog jump back, crab walk, finally donkey kicks that was completed with 5 lunges + 5 air donkey kicks

Catch Me If you can – Partner up, first partner completes 5 Burpees then runs to catch second partner who is running a lap around the parking lot. Flipjack for a total of two laps

2 MOM –

Numberama, Namerama, and Announcements. Emoji took us out

MOLESKIN

Couple of notes about the Carolina-Duke rivalry

• The two schools first played each other on Jan 24th 1920
• Over the last 100 games, they have basically be 50-50 split both on wins and the total scores
• Both teams have been ranked
• This marks coach Roy Williams 8 all-time wins over a AP #1 team (the most all time by a coach)
• UNC now has 14 all-time wins over a AP #1 (most all time)

Glad to have a great showing even on a rainy day. Mudface was trash talking YHC the night before so his “A Game” was going to be needed.

There was some good mumble chatter mostly some grumbling about some running and it being “wet” (aka Mudface)

Good to have Gigawatt and Snip-Snip back out for another round

SPIT ON THAT!!

12 Davillians including one FNG arrived on a warm Friday morning ready for another beatdown

This how it went down

Slaughter Start – 5 Burpee OYO

YHC (with some help from Rounders) had everyone park on the side so we could complete the first ever parking lot tracers at The Creek

COP (ALL IC) – SSH, Hillbillies, DQ, Merkins, LBC’s, Gas Pump, Arm Circles

THANG

Insane Four Corners – Start a first corner with 5 reps of an exercise + 1 Burpee then add 5 reps and 1 burpee at the next corner. Rinse and Repeat till we reached 50 reps + 10 Burpees. Exercises were as follows:

1. Sit up + Press with Cinder Block
2. Jump Squats
3. Merkins
4. Freddie Mercury

PAX started back down with 45 reps + 9 Burpees. YHC called audible at 35 reps + 7 Burpees due to time

Head back to the area where the tracers were completed

Bear & Block – Get on all fours (like you are doing a bear crawl) with your Cinder Block on the between your knees or feet. Reach between your legs and pull the Block across the parking lot passed your head. Now, bear crawl forward until the Block is between your feet again, and keep repeating across the parking lot to the light pole.

Numberama, Namerama, and Announcements. Wild Thing took us out

MOLESKIN

YHC tried to keep things simple but tough today. Rounders smoked the PAX during the Four Corners, Wild Thing was crushes it as well and the rest of the PAX was not far behind

Welcome to Gigawatts! He got his name as he works for Dominion Energy

Backblast title comes from the fact that around 5:27 YHC and a few others noticed that Opus was not present. The Carpenter noted he went to see the “Waitress last night (which for those that don’t know that a Broadway musical currently showing here in Richmond). Mudface thought he heard he was with waitress last night. Miss you this morning Opus!

SPIT ON THAT!!

11 warriors ready for the weekend, including 1 2.0 and one FNG, descended on The Creek for fun and games.

COP SSH, invisible jump ropes, Don Quixotes, merkins, LBC’s and arm circles

Mosey to end of parking lot by basketball goals, time to race! Split into 2 teams, relay race from light pole to light pole, doing the following: first split, bear crawls, tag your teammate, they crab walk, tag up, on to broad jumping, tag, sprints, last tag, back to bear crawl. Form up at opposite end, repeat except switch up so all PAX do a different leg than before.

Mosey to grass by picnic shelter for a good old fashioned tug of war, same teams. Terrain was important here, as the team nearer the shelter lost each time, it was just a little bit slicker in that spot.

Run back out to the parking lot where YHC has drawn up three 4-square courts. If you’re not familiar with this playground game, groups of 4 (or 2 of 4 and 1 of 3 in this case) each standing in their own small square, which make up the larger square, swat a ball into a opposite square only letting it bounce once–if you miss the square or can’t hit it back, you’re out. In F3 version, if you get knocked out you do LBC’s, merkins, or Helix squats, until only one player is left, then start over.

After about 10 minutes of this, split back into original teams, time for capture the shovel flag! Played 3 times, with the team led by Carpenter and Spit winning each time.

Mosey to the first flag, 5 minutes of Mary.

Numberama, namerama, YHC took us out.

NMS

YHC’s job has been a bit busier lately, so as the Q it was time to have some fun while getting in a bit of a workout. The tone was set during COP when SSH had several near collisions and Mudface/Spit got in some quality couple time, followed by multiple PAX contributing the Fourth F. The PAX blasted through the relay races, and that is definitely the fastest YHC has ever bear crawled or crab walked! Four square was a lot of fun and pretty competitive, and YHC learned Spit has quick hands! Capture the shovel flag was a great way to wrap up the fun, and The Carpenter displayed some good wheels for an old guy! 🙂 It was a great way to head into the weekend! Last but not least, welcome to Mailsack, DaVille’s first USPS man! Great effort there, hope to see you back very soon.

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

8 fighters stormed the parking lot and stood ready for a morning fun fest that went something like this…

5 hand-release merkins (HRM). Mosey to around the parking lot and over to the pavilion. 5 incline merkins. Mosey across the field. 5 HRMs. Mosey back to the pavilion. 5 derkins. Mosey to the parking lot.

COP – All IC – 25 SSHs, 25 invisible jump ropes, 25 imperial walkers, 25 LBCS, 10 don quixotes, arm circles

Mosey to the front corner of the church building.

A Little Hike

Run to the first corner – 5 two-count mountain climbers, 5 HRMs, 5 WWII sit-ups. Run to the second corner – 10 two-count mountain climbers, 10 HRMs, 10 WWII sit-ups. Run to the third corner – 15 two-count mountain climbers, 15 HRMs, 15 WWII sit-ups. Run to the last corner – 20 two-count mountain climbers, 20 HRMs, 20 WWII sit-ups.

Reverse direction while starting with 15 exercises each and the descending. Replace mountain climbers with squats, HRMs with merkins, WWII sit-ups with LBCs.

Mosey to another part of the parking lot.

Partner up. One partner lunges while the other does 2 burpees and runs the loop until he catches his partner. Switch. Go back and forth until the loop is complete.

Mosey to flag and circle up

All IC – 25 two-count American hammers, 25 two-count flutter kicks, superman, 25 heels to heaven, 25 Alabama prom dates, superman, 25 freddie mercuries, 50 LBCs, superman. 20 HRMs.

Numerama, Namerama, Announcements, Spit took us out.

NMS

It was a beautiful day in the neighborhood and everyone came to play this morning. As always, Emoji was full of life and ready to fire up the troops from the opening moments. The PAX was surprised to see Mudface roll in at 5:29 am and be able participate in the initial mosey around the campus.

The SSHs during the COP got a little out of control. Spit decided to start moving around and that kickstarted a kind of SSH revolution of insanity. The PAX was running into one another, attacking one another and some even headed into the woods. Rumor has it that Emoji has taken a dump (or more) in the woods over the years but there was no evidence discovered during the SSH insanity.

The COP got a little awkward as Spit got a little too close to Mudface. YHC wondered if some names should be changed… to include Spitface or Mudspit or something else…

The “little hike” brought the mumblechatter to a halt and the PAX got to work. Spit and Rounders paced the team but every man fought through the entire thing. Pinkie arrived somewhere in the middle and joined the party.

The final exercises yielded some vomit-inducing fumes from Rounders. He shared that he ate something like a pound of pork sausage last night. Mudface seemed interested in the recipe and gravitated toward the green mist that was surrounded Rounders. Once again, talk of Emoji’s antics in the woods surfaced in the mumblechatter.

There was a lot of laughter this morning. YHC needed that laughter. He has missed a lot of workouts in 2019 and he is looking to get back into the stream of the F3 greatness. As Spit said well in the final moments, “This is more than a workout. We are a brotherhood and we are here for one another.” We all need to hear that and, more importantly, live it out! Let’s keep this rolling, F3RVA!!

The Carpenter