Tag: The Creek

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!!

15 gentlemen showed up to celebrate YHC and his birthday eve. It truly was 70 and sunny this morning when we started.

Slaughter Starter — 20 Burpees
Mosey to field
ww2 situps 1 minute
SSH
arm circles
gas pumps
Sumo Squats in cadence — wide stance, touch ground
Jump Squats in cadence — take it slow
Rockem Sockem Robots — squat kicks with a punch

ww2 situps 1 minute

mosey to pavilion
skull crushers in cadence — 5, 10, 15 per side and derkins on own 5,10,15

triple check from middle of field
bear crawl and flutterkicks start in same spot, dips at bench
bear crawl relieves dipper who relieves american hammer
each exercise 3 times

ww2 situps 1 minute
dan taylor across width of field
1 squat, 4 lunges
2 squat, 8 lunges

Native American run

Weasel Crawl — YHC sings “Pop Goes the Weasel” on the word “Pop” PAX goes down into a merkin, on “Weasel”, PAX does alternating shoulder taps

Merkin Ring of Fire — 5 each

NMS —
Today was the last day YHC will ever get to say 47 during the name-o-rama.  Another year gone, lots of great memories, including meeting a bunch of you blokes.  Where has the time gone?  My eldest is going to high school, my youngest to elementary school.  My head is spinning.
Enough of that — workout was fun — Thanks Circle K for the great mumblechatter this morning — made the workout less painful.
Not sure who had the really awkward form on the bear crawls, but it was great entertainment observing it and pointing it out to other PAX members.
Weasel Crawl didn’t work as well as it should have.  Live and learn.
Looking forward to another year in F3!

 

 

12 overcame their fartsack to better themselves, their PAX and community this morning.  (Chowdah, LP, (FNG) Wilt, Opus, Mud Face, Chewey, Byproduct,(FNG) Jiff, Bucket Mouth, Macro, Wheelie, Yard Sale). It was great to have 2 FNG’s this morning. We were without a SF but the PAX got to work. Looks like I may need to step up and make one.

This is how it went to down

Mosey around the church building and back to the front lot so any LIFO’s can catch up.

COP (All in IC)

• SSH
• Hillbilly’s
• Arm Circles
• LBC’s
• Heals to Heaven
• Merkins

11’s including WWII Sit Ups (that’s the challenge this month) and Surfer Merkins

Wander Bra – PAX completed several reps holdings bricks in both hands.

PAX partnered up – 1 performed dips on the picnic tables while the other ran across the field to the light pole. When they returned, the partners switched. Repeat 2 times.

Wilt Chamberlains – Only 50 each but with bricks around the 4 corners of the field

• LBC’s
• Flutter Kicks
• Copperhead Squats
• Lunge to the end

Tunnel of Love

Black Snake Run

Time flew by and it was time to head back to where the flag should be.

Numberama, Namerama, Chowdah took us out.

Macro will be heading off to the National Guard for most of the summer. I think he may have had an unfair advantage in the Tunnel of Love.

Surfer Merkins and the Wonder Bras were new for this PAX. Surfer Merkins are harder than I thought and probably shouldn’t be included in 11’s next time. Wonder Bra’s were easier than I expected. Probably should hold them a little longer next time but it’s hard to be patient when you’re leading.

Bucket Mouth had great lateral movement during the Snake Run. To be 19 again….

Announcements:

 

• Ashcreek 5k May 20th.
• Byproduct is moving tomorrow. Several PAX members will be helping. Byproduct will send out details in Messenger. Mud Face let Byproduct know if he doesn’t show up next Friday for the workout, the PAX will move his stuff back.

8 men braved the weather and beat the fartsacks this morning to witness the VQ of Chowdah. The SF was planted and the PAX got to work.

Mosey around the church building

COP

– SSH

– Arm circles

– Don Quixotes

– Freddie Mercuries

– Cotton Pickers

Mosey to the building corner

Cinco de F3

The PAX paired up and proceeded to do a four corner workout with sets of 5.

Wheelbarrow with partner halfway along length of building

5 two count mountain climbers

5 burpees

5 wide stance merkins

5 WWII situps

5 boxcutters

Plank when finished last lap around the building

PAX completed 3 times around the building and the Q realized we were going to run out of time if we didn’t move on.

Mosey to field

Indian run around the field

Mosey to flag

Ring of fire – 10 merkins

Numberama, Namerama, Abacus took us out.

Moleskin

YHC was up before his alarm as it was his VQ this morning. Like a kid on Christmas Eve, sleep was elusive

Waiting for the rain to subside, the YHC and LP took bets on who would show up first. By-Product was the winner followed close behind by Wheelie. Out of the blue, The Carpenter (although he told YHC he wouldn’t be there) showed up after a long drive home from Queens to surprise YHC on this momentous day

It being Cinco de Mayo, YHC had full intention of making it around the building 5 times, but just like so many things in life, what looked good on paper doesn’t always transfer well to real life. We stuck with our five sets and made it through

From the beginning, Abacus lived up to his name, counting forwards, backwards, skipping numbers, and doing everything he could do confound the PAX. There was not a dry spot on the ground and not one member of the PAX made it out without being totally and completely drenched. Thankfully, the temperature was high enough to keep it comfortable.

Thanks to everyone who came out for this day. It was a privilege and a pleasure to be beat down with this crew. Looking forward to the next time.

Announcements

By-Product will be moving from the 23116 to the 23111 and will need some strong arms and hands next week. Contact him if you can give him a hand.

8 Northerners overcame their fartsack to catch up for lost time in this month plank challenge. The SF was planted and the PAX got to work

This is how it went to down!!

Mosey around the parking to allow for any LIFO’s to join

COP (All in IC)

• Invisible Jump Rope
• SSH
• Merkins
• LBC’s
• Dolly’s
• Arm Circles

Plank-A-Rama

Partner up. First partner runs around the church while second partner complete a plank exercise, then switch. Rinse and Repeat if necessary to pick up the six. Plank exercises were as follows:

• Straight Arm Plank
• Forearm Plank
• Plank Jacks
• Side Plank Crunch
• Push-up Side Plank
• One-legged Plank (Right Leg)
• One-legged Plank (Left Leg)

Plank the Night Away

The PAX completed the following dancing plank exercise for 2 to 3 minutes each:

• The Cupid Shuffle Plank
• Cha Cha Slide Plank

Mosey to the SF for 2 minutes of Mary’s

• Up and Down Planks IC
• Forearm Plank (1 min)
• Dolphin Plank (30 secs)

Numberama, Namerama, Emoji took us out.

MOLESKIN

ts near the end of the month and YHC had made a observation that no one had made planks a priority during their Q’s this month. Well time to change that!!

YHC got there early with LP to find Emoji already waiting in the parking lot. 2nd F time was had while the rest of the PAX arrived.

During the COP our LIFO’s Mudface and Chewy decided to join us. Glad they could make it! Afterwards YHC made the PAX aware the theme of the day would be all about planks. Not sure the PAX embraced this announcements the same way YHC did.

During the Plank-A-Rama the mumble chatter was focused around next month’s challenge, Abucus’ upcoming bike race, and Chewy’s dislike of planking.

While planning his Q, YHC was using YouTube to look up the best form for some of the plank exercises. He stumbled across the The Cupid Shuffle and Cha Cha Slide and knew he couldn’t resist adding them to the workout

During the plank the night away the PAX demand that the Q demonstrate the dancing plank before hand. I’m sure it would have be a sight to see this PAX dancing during the AO this morning.

In the spirit of the F3RVA Podcast giving out weekly awards, the Mechanicsville PAX has decided to award a new one! We will be naming a 2.0 of the month. This month’s 2.0 is LP!! Not only his he the youngest PAX member in Mechanicsville week and week out, but also for a 8 year to get up 1 to 2 times a week (Sometimes without his dad Chowdah) is awesome. TClaps LP!!

Announcements

• Ashcreek 5k May 20th. Sign up at Ashcreek5k.com and use promo code EARTHDAY for $5 off before the 29th. Use team name “F3RVA” when signing up. 5k is a 8am and Kid’s Fun Run is at 9am. F3 will have a booth. Come out and help spread the word in the community!
• Circle K shared with the weather getting warm it’s great to remind some PAX’s members about coming out
• Next month’s challenge will be WWII Sit-Up’s look for the Preblast later today!
• Good Luck to those running in the Ragnar Richmond, Colonial 70 this weekend!
• Here are links to the Dancing planks this morning: https://www.youtube.com/watch?v=g6pkTkunq9s   &  https://www.youtube.com/watch?v=k7VkHk8F-v0

SPIT ON THAT!!

10 men (Opus, Byproduct, Phonics, Bucket Mouth, Mud Face, Chewy, LP, Chowder, Spit, Yard Sale)  climbed out of the fartsack to greet a very humid morning this spring for a beatdown.  This is what we did:

Mosey to parking lot near pavilion for COP.  Exercises included : SSH x 50 IC , Invisible Jump Rope x 40 IC, LBCs x 40 IC, Hillbilly’s x 20 IC, Freddie Mercury’s x 20 IC, 4 count Copper Head Squats x  20, Arm Circles 10 small, 5 large and reverse.

Pick a partner.  One partner runs around the building, one starts the exercise.  When the partner gets back, they trade places running and exercising.  Between exercises the exercising partner runs to the next corner.  Exercises were 50 burpees, 100 merkins, 150 squats and 200 LBC’s. Earlier finishers circled back to help and encourage the others.

Mosey to the open field for black snake.  Mud Face was first and made many positive comments about the experience.  Spit was definitely the most agile weaving in and out with ease. 2 laps around the field and everyone had made it from front to back.

We stayed in the field for a little Wilt Chamberlain.  Several comments were made about what exactly Wilt was famous for and what the 100 pertained to.  In honor of Wilt’s 100 we performed the following exercises at the 4 corners of the field:

100 LBC’s

100 Copper Head Squats

100 Flutter Kicks (I thought this would be restful but after about 40 we were definitely feeling it)

100 Lunges (50 each leg).

We were quickly running out of time but needed some arm work.  Mosey to picnic shelter for dips.  10 slow four count dips to feel a little burn in the arms to match the wobbly legs.

Mosey back to Shovel Flag for ring of fire.  We only had 2 minutes so everyone got in the plank position and went around the ring doing 5 merkins.  Spit finished his up with a clap which Yard Sales tried to match, but poorly.

Numberama, Namearama, Opus took us out with quick prayer.

Announcements

Ashcreek 5K, May 20, 2017

CVille expansion. Send LabRat names, emails.

New Mechanicsville AO at Pole Green Park in planning stages.  First workout tentatively planned for May 11, 2017.  See Phonics.

It was my honor to lead this group of men today.  These clowns are truly making a difference in my life and for that I thank all of them.

In honor of every smurf everywhere, this workout is for you

13 smurfed up PAX members showed up on a beautiful morning to show they had what it takes to beat the gloom!

Hallelujah run around the church

COP

American Hammers, LBC’s, Don Quixotes, Invisible Jump Ropes, Arm Circles, Diamond Merkins, Roll-ups (20 OYO)
Table tops,

shoulder taps
Plank Toe taps to the side (repeated these two)

CURB STEP UPS — 1 minute

The Thang
SMURF Trivia —
7 questions about the Smurfs, answer incorrectly — 10 Smurf jacks in cadence
answer correctly, only 5 Smurf jacks in cadence
YHC will post questions at the end if you want to see how well you would have done.

SMURF Run —
Like the Native American run except we all skipped — last person skipped faster to get to the head of the PAX.  Some of us even sang the theme song as we skipped.  Yippee.

SMURF Chase Scene —
5 lunges keeping an eye out for Gargamel, Sprint like mad across the rest of the field, immediately drop and give as many merkins as possible waiting for the rest of the PAX to finish (2x)

10 lunges, sprint, and as many LBC’s as possible till the PAX caught up (2x)

15 lunges, sprint and as many Burpees as possible until the PAX finished. (2x)

SMURF TRIVIA (part deux)
same as before — we all love smurf jacks now.

CIRCLE UP for ascending ring of fire merkins — we got to the number 6

Numberama, Name-o-rama, Bring it in

Naked Smurfskin —

YHC has had a love affair with the Smurf Jack since his first Q a few months back.  Hence, this workout came together after Spit gave it up to hit the smurfing #TwinTeam AO today.
YHC wanted to incorporate as many smurf jacks as possible into the Q today, so we did the smurfing Trivia contest as a way of keeping it fun.  Smurf it, the PAX only got 5 and a half questions correct out of the 14 smurfing questions.  The last one was half correct, so we did 7 and a half smurf jacks for that one.    Total = 107.5 SmurfJacks for the day, well done!!

Some other notes — Lunging and Sprinting across the field was the favorite of many a PAX member today.  I heard lots of “What the Smurf?”  and “Smurf it to Smurf!” while completing the exercise.  Will do this exercise again at the next Opus Q.  Be Ready.

Circle K informed YHC that he was doing the arm circles backwards when YHC said forwards.  Good catch Circle K (just seeing who was paying attention and you were.  Kudos.)

Here are the Smurfy Questions if you are interested… (answers can be found on the interwebs)

1)What is the country of origin of the Smurfs?
2) Which Smurf always carries a package?
3) Name Gargamel’s cat.
4) How tall are the smurfs?
5) Which famous VP’s daughter had the code name Smurfette?
6) What project were the smurfs working on in every episode?
7) When baby smurf got sick, what flower did they bring back to cure him?

8) Which smurf carried a pencil?
9) Who was always trying to steal the smurfs food?
10)What smurf was Brainy’s sidekick?
11) What is the new movie called?
12) What was Smurfette’s original hair color?
13) How old is Papa Smurf?
14) What color were Papa Smurf’s clothes?

Announcements — Charlottesville Launch May 20th.  Contact LabRat with names or any other items related to new AO

Ashcreek 5K — also May 20th.  Use code HAPPYEASTER to save $5 this week!