Tag: The Creek

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

 

13 Davillians arrived to a cold parking lot to find out this would be an last minute tag team Q

Some mumble chatter was had and the PAX got to work

This is how it went down:

Emoji takes the Q starting with the traditional mosey around the church

COP (ALL IC) – SSH, DQ, LBC’s Merkins, Imperial Walkers, Arm Circles

 Spit takes that the Q and leads the PAX to the field

The Michigan – A sprint workout. 10 100 yd sprints across the field. Holding plank for the six after each sprint and 5 count. Rinse and Repeat – 8 80 yd sprints, 4 40 yd sprints, 2 20 yd sprints

Partner Four Corners – Partner up and pick a corner to start at. 1st – 20 KB Swings each, 2nd – 10 Burpees each (one partner holds PAX), 3rd – 40 (2ct) Flutter Kicks, 4th – 30 Situp + Press with Cinder Block

Mosey back to the SF Numberama, Namerama, and Announcements. Emoji took us out

MOLESKIN

It was a rough early morning the Spit household with both kids not sleeping well. YHC was worried about make it to Q on time so thankfully Emoji step up to plate. Thanks again Emoji.

The PAX push themselves during the Michigan. It was good to see the older 2.0’s encouraging the younger ones. True testament of Iron Sharpens Iron.

Welcome to Red (Pinky’s youngest 2.0)! Hope to have you back soon.

ANNOUNCEMENTS

• Poker Night tomorrow at Rounders. See LabRat for details
• Pre Order for F3 Name Shirts up until 2/6. Here is the link: https://f3.mudgear.com/collections/newest/products/f3-rva-shirt-pre-order?fbclid=IwAR1LhemTOvfp55re5alJIXck51LGUHwHV6DiiKfvc15625diIdLS50d-mU8

SPIT ON THAT!!

11 Warriors arrived at the village of Motunui to take part in a birthday tradition.

The SF was planted, a visitor was welcome, and the buttercups got to work

This how it went down.

Traditional mosey around the church. Then circle up. YHC explained the theme today would be Moana.

COP – Skip it, to much to get in today

THANG

Every 3 minutes for the first 36 minutes stop and do 3 Burpees

“The Maui” Shuffle –  While listening to the song “Your Welcome” by Dwayne “The Rock” Johnson, preform an exercise on the Q’s call. During the chours, run in place and when you hear “Your Welcome” do a Burpee. Exercises where SSH, DQ, Squats

Around the Village – Four corners around the church. 34 Merkins, 34 SSH, 34 WWII Sit-Ups, 34 Squats

Leave The Reef – Using the side parking lot, start with 3 4×4’s then bear crawl to the first island and complete 3 more 4×4’s. Rinse and repeat until we reached the basketball hoops

We Know The Way – Partner Up, First partner complete 12 PLT’s then partner carriers to the first island, then switch and repeat. Rinse and repeat for another set of 12 and a set of 10.

Mosey to the loop in front of the church

Tamatoa’s Revenge – Crab Walk Cakes, start a 5 step crab walk then complete 4 (single count) crab cakes. Rinse and Repeat around the loop adding 4 more crab cakes each time till you get to we reached 34

Mosey to the SF

Giant Hawk – Known on the F3 site as “Bat Wings”,  All IC, Start with 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps.

Numberama, Namerama, and Announcements. The Carpenter took us out

MOLESKIN

Over the last 3 years YHC has put a pin on this Friday date at The Creek to celebrate not only his birthday (which this year was actually on Friday) but also and more importantly his first 2.0’s (You know her has Coupon) special day.

On 1/14/16, YHC and his M were truly bless with a lovely baby girl. This year is her 3rd birthday and she has requested to have a Moana theme It seem only fitting to bring that theme to F3.

With temp in the 20’s it was great to see double digit posting at The Creek. Thanks to Handshake for making the trip north. Also welcome to Scrum who just post for the first time early this week.

ANNOUNCEMENTS

• Puppy Pile is on 1/26 led by Ollivander.  Do this and bring your kids. 7:05am sharp.
• GrowRuck coming up in March. Still time to sign up https://f3nation.com/growruck/
• Please send thoughts, prayers, texts and offers to help Opus and his family while is wife on the road to recovery

SPIT ON THAT!!

7 rugged dudes (including one 2.0) came out to see what the first workout at the creek was going to be like.

Hallelujah run around the church

COP — arm circles
hillbillies
helicopters
jack squats
plank jack shoulder taps

Curb Toe Taps —
30 seconds on, 30 seconds rest
40 seconds on, 20 seconds rest
50 seconds on, 10 seconds rest
1 minute on

CMIYC —
One person bear crawls the loop, the other does 5 burpees and runs to catch up.  Switcho until the loop is done.

To the shelter for

Triple Checks —
1) derkins, bench situps, one person runs to touch a car
2) donkey kicks off bench, dips and run the length of the driveway and back

15 skull crushers (IC) each side.
Then 10 skull crushers a little faster each side

Back to the Flag for a little Mary

Merkin round the world —
1 merkin each, then 2, then 3 then 4 — all do 5 together

Numbers, Names, Emoji took us out!

YHC heard the above quote from Fife this morning — don’t think it was aimed directly at YHC, but just in general.  There are mornings that YHC asks the same question.  Why are we doing this?  Is it for the muscles that we are shaping?  For the endurance and stamina that is growing?  For the endorphin rush?  YHC thinks it is so much more than that — it’s about the camaraderie, the shared experiences, the struggle, and as my friend Miley so thoughtfully put it — “It’s the Climb!”
YHC’s M is about to undergo a major surgery that will challenge our family’s fortitude and endurance.  F3 has given YHC the ability to push through things, to endure and to come out on the other side better for it.  Thanks for all the support and drive you have given YHC through the years.
Why are we doing this?  You know why.  Keep doing it and invite your friends!

Peace

Opus

Kick that beat.

Three wise men  for an epic beatdown.
They came for a workout and they were not let down.
At first there were two,  we ran around the church
Could not make a circle so we just kind a perched
Then came Yardsale which made it three
Triangled up for the COP

IJR, Tempo Merkins and Situps
american hammers, crunchy frogs then get up
arm circles and some helicopters
finished up with a few butt kickers

Then we commenced 10 minutes of burpees
The concept is simple now cant you see
You just pick a number, do that number for 1 minute
if you finish early you get a respite
do that thang 10 times then its done
You feel better than when you had begun.

Head to the shelter for something different
Two ran the church while the other did reps.
5 reps of each exercise was the way
5 exercises here they were today
squats, jump squats and split jacks
2 count side jumps and then some  smurf jacks
Repeato this mess until your partners returned
Think of all the calories you burned.
Switch it up and the other partner runs
do the whole thing twice and then we were done

The second iteration caused some pain
Here was the shizzle, I will make it plain
Alternating Shoulder Taps and merkins too
Plank jacks, table tops and mountain climbers, ooh
Repeato as before until all were done.
Two minutes left, heck no we aren’t done.

Did some skull crushers on the fabulous benches
Can someone please enlighten me on what that stench is?
Finished with some dips for the last twenty
After all the arm work, that was plenty.

Numbers and names were thrown about
YHC took us all out.

Word,
Opus

6 Davillians arrived for a snowy end of the week beatdown

This how it went down:

Mosey a lap around the church

COP (ALL IC) – SSH, Hillbillies, DQ, LBC’s, AL Prom Date, Merkins, Arm Circles

THANG

Mosey to the Q’s SUV to pick up our coupons for the morning (cider blocks for those over the age of 11 and 15lb KB for the twins) then head to the pavilion

Wilson’s boxing dying cockroaches – 3 set of 20 each partner

Mosey to the field

Modified Iron Pax Coupon Challenge – 5 flying squirrel Burpees, 15 Sit-Up + Press, 30 LegRaises w/Coupon in arms extended ChestPress position, run across the field and back. Rinse and Repeat for 15 minutes

Mosey back to the Parking lot

11’s w/Coupon – Start with 1 inclined Merkin, lunge while block is in Hallelujah (above head), 10 American hammers with block

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

MOLESKIN

All a fun time with coupons are involved. It seemed at first YHC would be lone wolf today but Opus rolled in at 5:27 followed shortly after by the Jett clown truck.

Mumble chatter was low other than Mudface trying to get the 2.0 to listen. This seems to be a repeating thing at The Creek.

Title of the backblast was the questioned Mudface ask YHC at the beginning since the last time cinder blocks were used at The Creek was in the middle of the winter, the temp was a warm 9 degrees, and all the blocks cracked with we throw them during Mudface’s Q. Looking blocks survived this time around.

ANNOUNCEMENTS

YHC is seeking some HC for Breaking Bread next Sunday for the DaVille PAX

SPIT ON THAT!!