Tag: The Creek

Returning to the scene of the crime from the past February double-Q chapter with Yardsale, it was time to take a “look back” again for more Hindsight on July 21 (deja vu / but new and improved) Everything makes sense in hindsight.

14 Davillians including 5 strapping 2.0s ditched their fart sacks on this HOT July 21st – Ready to rumble at The Creek at 5:30am (well, 5:31, sorry). The SF was planted next to the shovel flag and PAX ran to side parking lot.

This is how it went down:

COP (ALL IC)

• 21 SSH
• 21 Split Jacks
• 21 Don Quixotes
• 21 LBCs
• 21 Arm Circles – each arm
• 21 One-legged squats x3 positions – each leg (Thanks Tony Horton!)

 THANG

Church Run – Partner Up

1. One partner merkins / other partner runs around church and relieves first partner – continue till total = 120 merkins
2. One partner LBCs / other partner runs around church and relieves first partner – continue till total = 240 LBCs
3. Al Gore/Recover

Hindsight 21

1. Mosey to soccer field – 4 Corners
2. Run BACKWARDS corner #1 to corner #2, 21 merkins
3. Bear Crawl to corner #3, 21 supermen
4. Run BACKWARDS to corner #4, 21 WW2 sit-ups
5. Lunge back to corner #1, 21 Freddie Mercurys
6. Thought we were done? Repeat the cycle in reverse

 Tricep Blast

Mosey to picnic pavilion -Partner-up

1. Partner 1 dips picnic table seats / partner 2 run the diagonal of soccer field / returns
2. Switch –partner 2 dips / partner 1 runs

Alphabet Soup

On your 6, legs together 6-inches off ground – legs trace each letter of the alphabet in the air

Mosey back to shovel flag

1 minute left……5 merkins on own

 COT:

Numberama / Nameorama / Wheelie sped by on a bicycle and waved. Sorry that doesn’t count as a post

Wild Thing took us out. 

MOLESKIN

Excellent MC from all ages. PAX schooled QIC on what it’s like with shouts of the wrong cadence counts for each exercise. Lesson learned. Why didn’t you tell me this will drive a Q to drink?

Always looking for ways to bring P90X into F3. The 3-position one-legged squats seemed like a hit. I thought Alphabet soup leg lifts were a new thing, but forgot Spit just did them at his Q.

The Church Run originally had another full 120 burpees cycle planned, however in a rare moment of democratic collaboration and consensus, this was erased from the plan.

With a strong contingent of young 2.0s, and constant joking, Front Porch was forced to make QIC face the fact that my humor has officially descended into pathetic “dad jokes”. My daughters will agree, but there’s a million jokes I haven’t done. You younger dads laugh now. Just you wait, just you wait.

ANNOUNCEMENTS

• Reesestrong registration is now open and Phonics has created the F3RVA team: https://runsignup.com/RaceGroups/4045/Groups/386047

15 Davillians decided to get out of their fartsack and join in some good old ABC fun. The course was set, the SF was planted, and the PAX got to work.

This is how it went down:

Short mosey around the front of the parking lot for any LIFO’s

COP (ALL IC)

• SSH x20 regular x5 fast pace
• Helicopters x10
• Jump Squats x15
• Dolly’s x 20
• Merkins x 10
• Arm Circle x 30 small x 10 big and reverso

THANG

Polar Bear COP

Wide Circle up complete 3 polar bears to center then 3 polar bears back out. In and out counts as one set. PAX completed 5 sets more or less.

4 corners – ABC Style

Run around the church stopping at each corner to complete a letter of the Alphabet in big capital letters in a leg lift position. Go from A to Z.

Mosey to the field

Beast Relay

Team 1: (Spit, LP, By Product, Ewok, Quaker, Buckmouth, Cosmo, Chewy)
Team 2: (Tea Party, Opus, No Idea, MudFace, Recess, Hurricane, Chowdah)

One teammate completes an exercises for the beast while the next teammate plank until they return. The rest of the team Al Gored. Some 2.0’s team up with another teammate. Exercises were as follows:

• Burpees
• Merkins
• Split Jacks
• Squats
• WWII Sit ups
• Heels to Haven

Team 1 won!!

Mosey back to the SF for Numberama, Namerama, YHC took us out. 

MOLESKIN

It’s always great to Q at The Creek! There something specail having 1/4 of our PAX be made up of 2.0’s every week. As always the 2.0’s brought their A game. Also to great to have LP and Chowdah back after all their traveling.

Tea Party killed it today. He was leading the PAX during ABC’s and also took on the 32 burpees during the relay. Great job sir!

Mumble Chatter centered around summer vacations and encouragement during the relay. Also the discussion continues about the ghost flag. LabRat maybe making some SF this weekend. Will the Ghost Flag be one of them?!?

ANNOUNCEMENTS

• Reesestrong registration is now open and Phonics has created the F3RVA team: https://runsignup.com/RaceGroups/4045/Groups/386047

SPIT ON THAT!!

11 Davillians including 5 2.0’s showed up for a last minute decision for the Q today at the creek. Mudface and YHC lost to LabRat and Abacus at Ulimate frisbee yesterday so we were left to Q.

This is how it went down:

Spit’s Q

Mosey around the church then circle up for COP. Emoji seemed tired this morning so 5 burpees OYO was needed to wake him up

COP (All IC)

• SSH
• Helicopters
• LBC
• Freddie Mercury
• Arm Circles

THANG

Mosey to the field

Black Jack

Stand on one side of the field and complete 1 Merkin run to other sideline – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs. Repeat and Repeat till YHC calls time (around 11/12 Merkins and 10/9 LBC’s)

Frisbee catch me if you can

One PAX members throws the Frisbee across the field and calls out an exercise. One completed PAX bear crawls to the Frisbee. First PAX member to reach the Frisbee gets to call out the next exercise. Exercise were as follows:

• 10 (2 count) Mtn Climbers
• 10 Boat/Canoes
• 10 Crunchy Frogs
• 10 SSH
• 10 Big Arm Circles

MudFace’s Q

Mosey back to the parking lot

Polar Bear Triple Check

In groups of  three. 1st person completes Copperhead Squat while 2nd person polar bears across the parking lot to the three person who is completing Burpees then 3rd person polar bears back to the 1st person. Continue until each person polar bears across at least 3 times.

Mosey back to the field

Freeze Tag

One PAX member is the “It person” while rest of the PAX tries to not be tagged by them. If you are tag you most complete an exercise until someone “Un-freezes” you by complete 5 reps of that exercise with you. Two rounds were completed with exercises being LBC’s and American Hammers

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

MOLESKIN

As of yesterday no one had sided up to Q The Creek. YHC send a message out to the Mechanicsville PAX to see if anyone was interested. Abacus was the only one to respond stating that the losing ultimate Frisbee team during First Thursday should be responsible with choosing the Q. Since Mudface and YHC were the only two non 2.0s on the losing team, a plan was put into place at B-Dubs following the game.

Once again The Creek has been taken over by 2.0’s all of which crushed it today. They seem to really enjoy throwing the Frisbee and playing tag.

Great to have Psycho back out. It took YHC calling him at 5:15 get up but you have to EH any way you can!

ANNOUNCEMENTS

• Toga’s last Dogpile this tomorrow
• HDHH at The Answer @ 6pm Wednesday next week
• Reesestrong registration is now open and Phonics has created the F3RVA team: https://runsignup.com/RaceGroups/4045/Groups/386047

SPIT ON THAT!!

After many requests YHC stepped up for his VQ. Nineteen F3 brothers headed to The Creek for a Friday morning challenge.

Here’s what went down:

Started off with a mosey around the church to find a spot in the parking lot for COP:

• SSH x 25
• Arm Circles forward 10 small/5 big, revere 10 small/5 big
• Don Quixites x 20
• Merkins x 10
• LBCs x 30
• Flutter Kicks x 20

PAX started off with 10 burpees followed by a run to other corner of church. Perform 25 WWII sit-ups and run back to original starting point. Plank up until six finishes his lap. Repeat x3 laps.

Short mosey to corner of parking lot to begin parking lot suicides.

• Run 1/3 of ways across parking lot – 5 merkins, run back to starting line
• Run 2/3 of ways across parking lot – 10 merkins, run back to starting line
• Run to end of parking lot – 15 merkins, run back to starting line

Repeat parking lot suicides with Jump Squats.

Mosey over to picnic pavilion for 16’s

• Start with 15 box (picnic bench) jumps, 1 dip. Continue counting down box jumps and up the dips. With the PAX shows signs of slowing down slightly YHC called an audible and stopped after approx. 4min.

Ab workout in field

• American Hammer x 20
• Heal to Heaven x20
• Freddie Mercury’s x10

Mosey to flag to final 5min – “Thunderstruck” in honor of YHC 2.0 Slash. Pulled out speaker and played AC/DC Thunderstruck. PAX was in plank position for entire song and performed a Merkin every time the work Thunder was sung (approx. 33 total in the 4 min 53 sec song).

Finished up Numerama and Name-o-rama. YHC took everyone out with prayer.

Great workout by the PAX. I believe we set a record for the Mechanicsville AOs with six 2.0s in attendance this morning. It was a privilege to VQ to a bunch of great guys today.

Spike

 

Announcements:

• Thursday evening 7/6 – Ultimate Frisbee at Atlee High School followed up with a trip to COTU for some frosty beverages. Bring Ms and 2.0s.
• Reese Strong 5K – September 16, 2017. Signs ups will open soon. Join the F3 team.
• No Daville AO on July 4th. Convergence at 6am at Dogpile.
• Cheech T-shirts being ordered by Spit to remember our lost brother form Lexington SC. Order will be placed tonight by Spit. Let him know if you want to order.

14 Davillians (including 2 FNG’s) showed up on this raining morning to workout on those abs

This is how it went down:

Mosey around the church to pick up any FIFO’s. Wait MudFace is on time today so no FIFO’s!!

COP (all IC)

• SSH
• ATM’s
• LBC’s
• Arm Circles

Mosey to the pavilion

Aiken Legs

Sets of 20, 10, & 20 of the following:

• Squats
• Box Jumps
• Lunges
• Split Jacks

Captain Therkin

Cousin of Caption Thor. Done in a 1:4 ratio. Complete 1 WWII Sit-up then 4 American Hammers followed by 5 Merkins. Rinse and Repeat with 2:8 ratio and 5 merkins until PAX reached 10:40 ratio and 5 merkins.

Bruce Lee

A set consisting of 6 ab exercises:

• 20 American Hammer
• 20 Leg raises
• 20 LBC’s
• 20 Heel Touches
• 20 Crunchy Frog
• 20 100’s.

Rinse and Repeat  total of 3 sets. 30 count rest between each set.

Mosey back to the SF

Ring of Fire with 10 Merkins

Numberama, Namerama, Wild Thing took us out.

MOLESKIN

YHC wanted to change things up at The Creek today. After Boom-Boom’s bear crawling explosion yesterday, he felt another day of abs was needed.

Most of the PAX had arrived before 5:25 and YHC was surprised too see them out of their cars ready to go. At 5:28, MudFace showed up! MudFace had been MIA for last 2 weeks so I guess he had plenty of rest to be able to show up on time (for once).

The rain got heavy at times, but since YHC had already planned this ab workout the PAX was happily spared from the elements (a little bit) since most of the workout took placed under the pavilion. They were however, not singing YHC praises once we started Captain Therkin and Bruce Lee!

Mumble Chatter was heard in different languages today. Wild Thing was speaking in Spanish and Russian while I believe Emoji was speaking in Germany. Not sure what was being said but probability more dislike of the workout.

Boom Boom was super excited to be doing abs today. I guess those triple hates boys out there have all the energy in the world.

Welcome to Recess & As You Wish. Glad to have some 2.0’s join the Friday DaVille crew!! Hope to see you out again soon!

ANNOUNCEMENTS

• First Thursday in DaVille coming up on July 6th – See Spit’s pre-blast
• Prayers for our fallen F3 brother Cheech, his family and the @F3LexSC PAX (pic below showing our respect by going sleeveless)

SPIT ON THAT!!

 

12 men slipped into the gloom this morning to be there for LP’s VQ.

Mosey around the church building

COP

–  SSH

–  LBCs

–  Don Quixotes

–  imperial walkers

–  Finkle swings

Mosey to the picnic pavilion

16s on the 16th

16s at the picnic pavilion

Monkey humpers and derkins

Mosey to church building

Catch Me If You Can

PAX partners up

Partner 1 runs to opposite building corner and does 16 plank jacks

Partner 2 stays and does 16 LBCs

Loser does 5 Burpees

Switch it up

Mosey to picnic pavilion

16s….again

2 count skull crushers (evolved to 1 counts midway through) and double dips

Mosey to field

Home run derby

1st Base – 16 heels to heaven

2nd  Base – 16 merkins

3rd Base – 16 2 count flutter

Home – 16 workins

Mosey to flag

Ring of fire – 16 merkins each

Numberama, Namerama, LP took us out.

Moleskin

The day after the last day of school, QIC still managed to get up and team up with his dear old dad (Chowdah) to lead his very first F3 workout. In honor of QIC’s 16th wedding anniversary (Chowdah, not LP), there were lots of sets of 16s today. Plus, the challenge of the month is merkins, so we tried our best to get as many of those in as possible.

The PAX arrived early, starting with Spit and No Idea. Soon followed by Abacus, Emoji, and Opus. The rest of the crew rolled in, the shovel flag was planted and we got under way.

Everybody seemed in good spirits this morning despite the nasty humidity. Lots of chatter but everyone came to sweat, and sweat they did.

During Warmarama, Chowdah tried to help QIC along and was promptly scolded by Abacus, telling him, “Let him Q!”

At the picnic pavilion, QIC created a new workout, dipping between the picnic tables. Somewhere along the way, Emoji lost count of his 16s and from the sound of it, there were many in the PAX who left their calculators at home as they struggled to remember where they were. Guess we need to stick with 11s with this crew in the future.

Catch Me If You Can around the building with the loser doing burpees. Always the overachiever, Spit decided he needed to get some more blood pumping and inspired the PAX (or at least half the PAX) to join the losers in doing burpees.

Never one to be outdone, LP decided for a one armed merkin to end his 16 during Ring of Fire. Spit did his handclap for his final one. Even Wild Thing got in on the action, accomplishing a one armed merkind himself. Chowdah tried his best to follow with the one armed merkin and fell flat on his face. You win some, you lose some.

There was great support today for LPs VQ. Thanks to all for being there and supporting him. It’s hard to describe just how much it means for so many men to be pouring into the life of this 2.0. This is a great picture of F3.

(From LP)

Everybody worked their butts off today! They were pumped up and ready for the workout. Everybody pushed themselves and got it done. Great job everybody and thanks for coming!

Announcements

VQ week coming up. Grab a Q for the first time or a Q somewhere you haven’t before.

QIC (LP) has been crushing the ball the last few weeks and his little league team is heading to the championship tonight!

What a beautiful day in RVA for another classic beat down.
12 surly dudes showed up at The Creek to see what was going to happen.
This is how the whole thing went down…

COP —
52 SSH
Helicopters
10 merkins OYO
Arm Circles
Chinooks (overhead arm circles)
10 merkins OYO
Roll-ups
LBC’s
side plank raises both sides
10 merkins on own
Gas pumps
Freddy Mercuries

Indian Bear Crawl up to the Field

4 Tabata Workouts
TABATA 1 — Plank Jacks and Mountain Climbers
TABATA 2 — Flutter Kicks and Heels to Heaven
TABATA 3 — Merkins and Werkins
TABATA 4 — Jump Squats and Frog Jumps

Back to the Flag, Numberama, Name-o-rama

YHC is deeply indebted to Phonics for introducing the Tabata concept to the PAX a long while ago at DaVille.  Since then, YHC has wanted to incorporate Tabata into a Creek workout.  This was the perfect morning for that.  Tabata was developed by a Japanese scientist who was obviously also a sadist.  It doesn’t seem like it would be that difficult to do an exercise as hard as you can for 20 seconds, break for 10, and then do a complementary exercise, break for 10, and then alternate between the two for a grand total of 4 minutes.  The ten second breaks never seem long enough.  YHC is trying to figure out at this moment in time which muscle group hurts the most.  It seems to shift throughout the day.  At first, the legs were complaining the most.  Now it’s the arms.  It’s always a pleasure to lead this great group of guys even if they do complain from time to time.  (I won’t mention any names)  Suck it up, buttercup! 🙂
Looking forward to the beatdown Saturday morning!

Peace,
Opus

When 6/2/17

QIC – YardSale

The PAX:  MudFace, Chewey, Spit, Carnivore, Opus, Bucket Mouth, No Idea, Wheelie, Byproduct, Pavarotti, Tea Party, Emoji, LP, Ewok, Yard Sale

Mosey once around the building to pick up LIFO’s.  We picked up at least 3.

Warmups:  Helicopters, Don Quixote’s, Arm Circles, LBC’s and Merkins

4 Corners of Church – team up – one runs around the building while one exercises.  Each team must do:

• 48 Burpees
• 96 Merkins
• 144 Freddie Mercuries
• 192 Side Straddle Hops – The Carpenter was absent but would have loved this.

Mosey to the picnic shelter

• 24 skull crushers (each side)  – mental note for next time – don’t watch Wheelie while counting.
• 48 dips

Mosey to the field for 4 Corners of the Field (Merkins can be substituted for any exercise – this is Merkin Challenge Month)

• 48 flutter kicks
• 48 heals to heaven
• 48 WWII sit ups
• 48 squats

There was a heavy dew so I couldn’t resist Tunnel of Love

Snake style Indian Run.  With multiple young pax members, this was a bit of a challenge but we made it.

Numberama

Namarama

I took us out with a prayer.  There is no way I’d rather start off my 48th birthday than to be out here with these guys.

15 Northerners and 1 Stalker of YHC’s posted at the Creek for a little fun with sports and some other things!

Here is how it went down:

Mosey around the parking lot to pick up any LIFO’s

COP

• SSH
• DQ
• Hillbillies
• Merkins
• WWII Sit-ups
• LBFC’s
• Arm Circles

Catch Me If You Can

Partner up, Partner A completes 20 Merkins while Partner B runs around the church to the back corner to complete 15 WWII Sit-ups. If A catches B then B does 5 Burpees; if not A will complete the burpees. Rinse and Repeat with roles switched

Catch US If you Can

In teams of three, Partner A completes 20 WWII Sit-ups while Partner B carries Partner C. Once Partner A catches switch roles. Completed one lap around the church

Mosey to the Field

Baseball

Using the cones, run around the bases completing an exercise at each base:

1st Base – Heels to Heaven x10
2nd Base – WWII Sit-ups x10
3rd Base – Merkins x10
Home– Touch a Trees – Run to a tree and back; “x” number of people behind you

Rinse and Repeat – Round 2 x20 and Round 3 x10

Crab vs Bear Soccer 

Divide into two teams, one team has to crab walk while the other has to bear crawl. Once someone scores a goal, team scored on must completed 10 burpees then the teams swap roles (bear to crab and crab to bear).

Mosey back to SF

Numberama, Namerama, YHC took us out.

MOLESKIN

Another good one at The Creek this morning! YHC showed up around 5:20 to find Carpenter, Woody Pecker, Chowdah, and LP had already arrived. YHC got things set up before a little 2nd F time. Around 5:26 most of the PAX had arrived when Abacus decided to grace us with his presence on his Gear. He was our FIFO for the day. Abacus, RAMM Gear is down at Mary Munford!!

During our mosey, we pick up some of our LIFO’s (Yard Sale and Phonics). During COP the rest of the LIFO’s came.

Catch US if you can brought some challenges. Some of the PAX had to modify since they had some 2.0’s in their groups. The group of Phonics, Bucket Mouth and Boom-Boom lead the PAX.

YHC brought back a PAX favorite with the soccer game. He made some modifications to “rules” to makes things more competitive. Some good mumble chatter during this time. Final score Team B (YHC’s Team) 2 – Team A 1

Shout out to Off Shore for making another trip to the North!!

Welcome to Woody Pecker!! He is visiting us from Seattle and a guest of Carpenter’s. We hope you are able to post in Seattle soon!

Finally, shout out goes to all the PAX members in Mechanicsville. This last year has been amazing and this PAX (in particular) has become not just a workout group to YHC but a Brotherhood

ANNOUNCEMENTS

• F3 Charlottesville – Looking to get a clown car together one Saturday. Look for more details on FB Messaging group
• Reese Strong Rock and Roll Cornhole Tournment – June 10th – See Phonics
• @F3Richmond on Twitter – Follow it

SPIT ON THAT!!