Tag: The Creek

12 Choir boys arrived to rainy like conditions but F3RVA App showed Sunny and 70.

A little mumble chatter and the PAX got to work

This how it went down

Mosey around church pending the Jett Clan’s arrival. A couple of loops around Mudface’s truck as a warm weclome.

COP (ALL IC) – SSH, Merkins x5, DQ, Merkins x5, Helicopter, Merkins x5, LBC’s, Merkin x5, Dying Cockroach, Merkin x5, Arm Circles (forward), Merkins x5, Arm Circles (Reverso), Burpee x5 OYO

THANG

Bear crawl to the pavilion  

Friday Morning Dance Party (F3 Style)

Q selected several songs from a playlist (2 of which were preset exercises on the F3 website). The PAX would complete the called exercises until the completion of the set song.

1st Song: Moby -Flower (B-Sides) (Duration 3:27) (aka Bring Up Sally) – Start with your chest on the ground. When the song says “Bring Sally Up” the Pax will be in the ‘Merican up position, and “Bring Sally Down” the Pax will be in the ‘Merican down position. Pax will hold the down position until the next rep.

Mosey a loop around the church

2nd Song: Third Eye Blind – Semi-Charmed Life (Duration 4:28) – PLT x 20, Switch, Rinse and Repeat

Mosey down the gravel road, around the T crossing, then back

3rd Song: Eric Paslay – Friday Night (Duration 2:47) – 20 Dips, 20 Skull Crushers, Rinse and Repeat

Mosey around the parking lot

4th Song: JT – Can’t Stop The Feeling (Duration 3:56) – Copperhead Squats and SSH during the chorus

5th Song: AC/DC – Thunderstruck (Duration 4:53) – A Merkin every time you hear “Thunder” and LBC’s during the bridge

Mosey back to the SF

Ring of Fire – 10 Merkin

Numberama, Namerama, Announcements, Wild Thing took us out

MOLESKIN

YHC had a late business dinner last night and was struggling with an idea for a Q. After looking at the forecast stated having memories of Wilson famous all musical Q in the Amphitheater at Dogpile. Thanks Wilson for the inspiration.

Some great highlights from today.

• Having Rounders back and watching him explaining AC/DC to the Jett boys.
• Emoji positive comment to YHC on keeping on beat during the Skull Crushers and Yard Sale saying YHC should be in a choir. Clearly they have never sat next to YHC during worship at church
• Having Chowdah and LP back in the mix
• Wondering if the music would give the opportunity to EH old ladies in their nightgowns (no takers unfortunately)

ANNOUNCEMENTS

• Mudface, No Idea, and Chewy are running in a Rugged Maniac in May. If you want to join them, contact Mudface
• Grow Ruck coming to RVA on March 22-24. Mark your calendars now

SPIT ON THAT!!

Took a lap around the church to wait for the Mudface clan.  No sighting of Mudface so we circled up.

Warmup:  Side Straddle Hops, Merkins, Arm Circles, LBC’s, Helix Squats and Hillbilly’s.

Mosey to the Picnic Shelter.  Pair Up – One runs to the road while the other does skull crushers, sit ups with feet on bench, heals to heaven and LBC’s.  Each person runs 4 times and does 4 exercises.  Mudface and his crew posted during this exercise to greatly increase the size of the PAX.

Mosey to the field for 4 Corners.  I wanted to do a Wilt but we modified it.  1st corner – 50 merkins, 2nd corner – 50 Crabcakes, 3rd corner – 50 Bobby Hurley’s, 4th corner – Helix squats – touching rear to the picnic table.  Go around twice to get 100.

Mosey to the Parking Lot for 11’s.  Merkins and Side Straddle Hops.   Before we finished time was up.

Mosey to the flag.  Ring of Fire – 1 Merkin each.  Opus was short one for the monthly challenge so we took care of it.

Numberama, Namarama.  Anouncements (I can’t remember any), Prayer by Yardsale.

 

 

 

3, … wait,      now 4, wait…       now ….  8 steadfast and brave warriors filed in this morning for a VH beatdown.

Rock and Roll Slaughter Starter — 15 burpees

COP —
arm circles, DQ, angled knee jumps, one legged merkins, jump squats

Love Lot —
One partner runs the length of the lot and back, other does board jump burpees, exchange places, keep going till the end is reached.

BoxJumpaLooza
Pick a bench — 2 box jumps, run to the road 4 box jumps, run , repeato until 10 box jumps have been done

VH Trivia contest — right answers are 5 burpees, wrong answers are bear crawl down and up the hill plus 5 burpees (answers in the NMS)
1) In which country were the Van Halen’s born?
2) Name the two other singers VH has had besides David Lee Roth?
3) On what Michael Jackson song does Eddie Van Halen have a guitar solo?
4) What color M and M’s did the band insist be removed at every gig? (true story)
5) Who played clarinet for the band on one of their songs?
6) What famous rocker signed Van Halen to their first contract?

Pull out the speaker and the spotify for the classic “Jump”!

Intro — plank
drums kick in — mountain climbers
verse — merkins
pre chorus — angled knee jumps
chorus — big jump on “JUMP”s little jumps in between
solos — sideways bear crawls around the circle, both ways, forward and back
interlude — back to plank

Mary —
flutters, scissors, freddies, heels to heaven, am hams

Numbers, Names, announcements

NMS —
1) the Netherlands (got it right)
2) Sammy Hagar, Gary Cherone (from Extreme — the More Than Words band) (missed)
3) Beat It (missed)
4) Brown (missed)
5) Jan Van Halen, their father (got it — kind of)
6) Gene Simmons (got it w/help)

This whole workout was based on the routine I came up with for the song “Jump”.  The lads did a pretty good job on the trivia, but they could have done better. Mudface said that he would do much better on a genre called Black Metal.  No Idea what that is.   No one came dressed in spandex with a hole cut out of their butt, but Emoji did show up this morning with some wacky looking beard and hair.  It looked like an ancient medieval wizard get-up.  It did make us laugh though when he tried to do the burpees at the beginning with it on.

See you all in the gloom
Opus

 

Warm Up:  Did random number of the following to make sure the guys were awake.  They must have been asleep because I don’t think anyone said a word.  Side Straddle Hops, Hillbilly’s, Copperhead Squats, LBC’s, Hand Release Merkins, Helicopters.

Parking Lot Tracers.  This was a little different because there were cars in the lot.  There was a little discussion about who had the cleanest car.  It certainly wasn’t me.

We headed to the shelter and broke into groups of 2 and 3.  One runs to the hard road and back while the other does skull crushers, flutter kicks, WWII Situps and Squats with your rear touching the picnic table on the way down.  Each partner ran 4 times and performed the exercise while their partner was running.

4 Corners of Church.  Run to first corner – 20 LBC’s, Karaoke to 2nd corner 20 Merkins, run backwards to 3rd corner 20 American Hammers, Karaoke to 4th corner 20 Heals to Heaven.

Indian run once around the church.

Over to the parking lot for 11’s which consisted of Merkins, Bear Crawl to the other side, WWII Sit Ups and run back.

To the flag for a ring of fire.  1st Burpees and then Merkins with a clap.

Numberama, Namarama.  Announcements.  There was one upcoming event announced by Spit but I forget what it was.  Maybe I would have remembered if I had posted this backblast in a timely manner.  Busy Friday and weekend – I will do better next time.  As always, it was a pleasure leading these friends.

 

6 Davillians arrived at New Highland Baptist on the one side of town that had power. The weather was much cooler but as always it was sunny and 70. The SF was planted and the PAX got to work

This is how it went down:

Mosey around the church to allow for any LIFO to show up

5 Burpees OYO

COP (ALL IC) – SSH, DQ, Helicopters, LBC’s, Split Jacks, Merkins, Arm Circles

Mosey to the pavilion

THANG

The “official” F3 workout deck (Spit style Round 2).

Rules: Per the official F3 Workout Deck rules card, the first rule is, THERE ARE NO RULES. Do your own thang!

The way it was play today:

• Pull a card, perform the exercise and reps = Card # +10; Face Cards 25, Ace 100
• If a plank exercise is pulled preform that per the card time
• If a run is pulled the PAX ran down the gravel road then back (or twice for longer distance)
• Modify if a card that was pulled isn’t one the PAX knows

One person would run a lap around the school while the rest of the PAX completed the exercises pulled from the deck. Switch runners, rinse, and repeat till YHC called time. The PAX was able to completed 3/4th of the deck

Mosey to the SF

5 Burpees OYO

Numberama, Namerama, Announcements, Emoji took us out

MOLESKIN

With all the crazy weather from TS Micheal the night before, YHC wasn’t sure who would show up. Glad to have who we did.

10/12/18 marks YHC’s and his M’s 5th wedding anniversary. To celebrate the PAX completed 5 burpees at the beginning and 5 more for well wishes over the next 5 years

This deck of cards has turned into a solid beatdown. YHC learned that the creators of the deck most really like merkins. In all we pulled at least 6 cards with 5 different styles of merkins for a total of over 100.

ANNOUNCEMENTS

• October CSAUP on Saturday the 20th – See TYA’s Preblast
• Marmduke is collecting coats – See Preblast

SPIT ON THAT!!

Nine PAX and 1 tired Q showed up for a beat down on a nice, cool morning.  The lights stayed on and we did this…

Mosey 3/4 of way around church, then into COP-IC:   15 SSH, 10 helicopters, 15 LBC’s, 10 merkins, 15 arm circles (small, big, reverso), 10 Imperial Walkers

Mosey to pavilion for 50 skull crushers, 50 dips, 50 heels to heaven, 50 squats, Al Gore for the six

Mosey to parking lot for 4 corners, 25 merkins, 50 American hammers, 75 Freddie Mercuries, 100 split jacks, run, lunge, run, lunge in between

Find a curb for 11’s, boxcutters and merkins, mosey to the flag, YHC took us out

NMS

YHC has been helping his M get ready for a camping trip, and stayed up late last night getting everything packed and ready so his M could get to bed early.   The alarm went off and YHC’s first thought was “I’m not going” quickly followed by the realization that it was my Q, so never mind that, time to go!  Arrived early and had a chance to talk with Flounder, discovered he lives within walking distance of The Creek.  There was some mumblechatter regarding the whereabouts of Emoji and Opus, and we considered trying to find Emoji’s house and working out in his front yard but weren’t sure of the exact location, so scratch that.  The PAX discovered that Yardsale’s nonstop talk about Atlee football is due to him being a booster and trying to put butts in seats.  On that note, there is a fundraiser on 10/6 at Atlee–for $20 bucks you can drive any Ford you want for a few minutes, many models available.  Spit and Spike talked the whole time while leading through pretty much every exercise, nicely done gents!

Thanks for letting me lead.  As usual, I have No Idea what I’m doing.

4 men and 3 2.0’s wrestled their way out of the fartsack and into a wonderful morning, cool and crisp.  This is what the paper says we did.

COP SSH x 10, LBC x 15, arm circles 11/4, small/big, reverso, DQ x 10, SSH x 15, Freddie Mercury’s x 10, Helicopters x 15

Mosey to pavilion for Aiken Legs: 20 each-box jumps, split jacks, lunges and skull crushers, Al Gore for the 6.

On your six for ABC’s, capital letters only, English alphabet!

Mosey to corner of parking lot and partner up for Dora: 100 HR merkins, 200 LBC’s, 300 squats, switch from running a loop to lunging at midway point.

Mosey to flag: 20 each: 2 count shoulder taps, American hammers, LBC’s hold 6 inches for 20 seconds, then everyone plank, while each member of the PAX leaps over those planking.

COT, numberama, namerama, YHC took us out.

NMS

YHC sent out a message last night that the Creek might turn into one, with a 70% chance of rain at 5 in the morning.   Did this scare some PAX away?  The parking lot and grounds were soaked, but not a drop of rain fell during the workout.  There were some near collisions during COP with people going crazy with SSH.  Mudface and his clan also brought forth the 4th F with gusto–thanks fellas!  During ABC’s there were suggestions about doing the letters in Comic Sans or Wingdings, perhaps Cyrillic, or even Chinese.  YHC would be glad for any of those to take place, might need some visual aids to make it happen.  YHC had only planned to do a modified Dora, but the PAX crushed it so just made it a full, with the modification of lunging rather than running.  YHC is amazed at how slow some of his brothers lunge–must be paying attention to proper form?  The HRM were no joke, and after Aiken Legs and lunges, the 300 squats were tough to grind out, but as usual the PAX killed it.  There were more shenanigans while jumping over those planking, and most of the PAX wisely modified to elbow plank to reduce risk of injury.  Great effort today, gentlemen!  Thanks for letting me lead.

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

18 warriors showed up to celebrate two years of The Creek and it went down something like this…

Slaughter Start – 26 merkins

The Carpenter took the Q

Mosey around the church building

COP All IC – 25 SSHs, 5 HRMs, 10 copperhead squats, 6 HRMs, 10 dying cockroaches, 7 HRMs, 10 don quixotes, 8 HRMs, 25 LBCs, 9 HRMs, arm circles, 10 HRMs

Mosey to the front of the building near the loop

Loop This!

• Partner up
• One partner goes around the loop, half with bear crawl, half with lunges while the other partner does WWII sit-ups. Switch.
• One partner goes around the loop, half with crab walk, half with lunges while the other partner does HRMs. Switch.

Spit took the Q

Mosey to the field

Polar Bear Dora

• Partner up – one partner grabs a cinder block
• One partner does 5 polar bears out and 5 polar bears back while the other exercises. Switch until all exercises completed
• 100 overhead presses, 200 leg raises while holding the cinder block up, 300 squats while holding the cinder block

Mosey to the flag

10 boo-yah merkins!

Numberama, Namerama, Announcements, Wild Thing took us out

Announcements

• Convergence tomorrow morning – 6 am at Dogpile followed by a COP and then run
• Puppy pile next Saturday after Dogpile

NMS

Abacus called for a Friday morning AO a few years ago and there were many doubters. He and a few others pushed through the resistance and fired up The Creek. To this day, no one really knows the location of the creek but the AO is next to a neighborhood called Ashcreek so there you have it…

The PAX rolled in and was ready to go to work. Hardywood elicited a cheer as he located his special parking spot (Spit noticed that non-DaVillians tend to park in the spots closest to the road). Emoji offered gloves and somebody confused it for a drug deal. There is never a dull moment at The Creek.

Spit called for a slaughter start of 26 merkins. 26 men showed up for the one year anniversary of The Creek last year and we paid respect.

YHC took the Q from there and the COP showcased some of the PAX doing all kinds of dance moves during the SSHs. YHC limited the number to 25 to stop the madness while recognizing that someone was going to get hurt. The increasing HRMs strategically placed between each exercise elicited the expected groans and provided for a full warm-up before heading over to The Loop.

The initial bear crawlers collided and fought for position like they were at the RIR. It is a race weekend here in Richmond so they were not too far off from the festivities. Wilt tried to out-crab-walk YHC and got run over. He eventually got smashed by Spit as well. Wilt exclaimed that he felt like he was in a Mario Kart race without any weapons. The only weapon that is necessary at a F3 workout is determination. The PAX showed that this morning. Spike and Hardywood crushed The Loop exercises and finished way ahead of everyone else. That is a team that you don’t want to mess with!

Spit took the Q and dished out some Creekish (whatever that means) pain in the field with the cinder blocks and polar bears. The PAX didn’t relent and knocked out the exercises in a timely manner with limited mumble chatter. Spit forced the 2.0s to go for a run around the field because they lost focus. Spit will do just fine as his 2.0 grows older. I’m sure his 2.0 will have to do some runs around the neighborhood if he talks back or fails to get his chores done.

It was a great morning all around as we celebrate two years of The Creek. It would have only been better if Abacus had shown up and made us do 45 minutes of ab insanity… He didn’t… Let’s go for another year and look forward to starting next year’s workout with a slaughter start of 18 of something…

The Carpenter

 

9 warriors showed up on this kind of moist morning for a gentle beatdown.

Here is what happened (more or less)
Hallelujah Run around the church

Circle up —
IJR, Smurf jacks, arm circles, crab cakes, flutterkicks, box cutters, dirty dogs, curb one legged copperhead squats
5 burpees OYO

1 minute plank on curb, 1 minute reverse plank on curb

Move over a little and do uneven merkins on curb (one hand on curb, one hand on asphalt) do 10 IC each arm

THE BEAST — 6 at each light
1) toe taps on curb
2) alternating shoulder taps
3) Smurf Jacks
4) Merkins
5) Jump Squats
6) Burpees

Lights go off at 6:05 right as we are finishing the Beast

11’s around the loop at front of church
starting with 1 stump merkin and 10 mountain climbers — you know the drill

Numbers, Names, Announcements, YHC took us out

Announcements –
1) The Creek 2 year anniversary will be held next Friday the 21st!  Had No idea it has been that long!

2) 4 year anniversary of F3 at Dogpile  on the 22nd.  6 AM bootcamp.  7:15 VITA course race.  Munchies afterwards.

NMS —
Most of the mumblechatter dealt with the fact that Opus (and all the local students) were off today for a light summer shower.  YHC actually wanted to be at work today — was just starting to get into a rhythm at school and YHC’s kids were actually getting ready on time without complaining!  Not complaining about a day off, though.

Many prayers for the people who are in need of rescue and also the ones doing the rescuing.  Men and women willing to sacrifice their lives to save another.  We are indeed grateful for all of these people who do this kind of thing on a regular basis and make it their life’s calling.

all apologies to No  Idea.  Sorry I skipped right over you during the Name-o-rama.

Peace
Opus

Nine Davillians, including 3 2.0’s, made it down to swim in the Creek.  Here’s how it happened.

COP, IC

Sets of 15: Merkins, SSH, DQ, LBC’s, HRM, Helix squats

Mosey to field, partner up for Partner 11’s (courtesy of Mudface)

Partner wheelbarrow 15 paces, 1 derkin, switch up, partner carry back, 10 squats, keep going until 10 derkins and 1 squat.

Mosey to church for 4 corners: run to 1st corner, 5 HRM, carioca to next corner, 10 split jacks, run to 3rd corner, 15 Heels to heaven, carioca to start, 20 Freddie Mercury’s

Mosey to the flag, tunnel of love, then circle up around the flag for 10 each of American hammers, shoulder taps, LBC’s, mountain climbers and Helix squats.  Rinse and repeat all.  Hold plank for 1 minute to finish up.

COT, numberama, namerama, YHC took us out.

NMS

YHC was struggling to figure out the Q and Mudface offered to let him use an exercise just dreamed up in Mudface’s nefarious noggin.  YHC explained it poorly to the PAX, who picked it up and performed it with pride.  Due to their excelling, the exercise exceeded YHC’s estimate of time, and YHC extrapolated that it would be an esteemed idea to not elongate 4 corners, so called an audible posthaste.  This left time for the fan favorite, tunnel of love, flawlessly fulfilled by the frenetic PAX, especially Flounder.   Annnd, that’s done….

The PAX worked very hard on a really humid morning, and YHC’s glasses kept getting fogged up, which prevented reading of the cheatsheet and led to remarks about the Q not having any idea what was supposed to happen.  Tunnel of love is always interesting, especially with 2.0s (and them being brothers).  We did have one FNG, but he had to leave before being named–we hope to see you back soon!

Thanks for letting me lead.

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