Tag: The Creek

15 PAX showed up to make it happen at The Creek in the gloom.  Too many stayed in the fart sack for such a tolerable morning temp.  Wild Thing succumed to peer pressure from Mud Face and The Carpenter (who never showed due to shame at uVA’s loss) and took on his VQ.

Carmen San Diego showed up from afar to support Gumbo who was the original Q.  No Gumbo for Carmen San Diego but he joined in none-the-less.

Workout went as follows:

Mosey to side lot and circle up.  60 SSH’s on Abacus’ cadence, 60 LBC’s on Hardywood’s cadence, 60 Hillbillys on Spit’s creative cadence and 30 Freddy Mercuries on WT’s Cadence.

Next the PAX paired fast with slow.  Start with 10 Merkins and 20 LBC’s then run around the church.  Same drill at all four corners but fasts go counter-clockwise and slows go clockwise.  When partners meet do 10 booyah merkins and reverse direction back to start.  Rinse and repeat 4 times.

Mudface took us to the picnic tables for a ladder.  30 wide derkins + 10 step ups + choice of 25 KB Swings or run the field.  25 WD’s + 15 step ups + choice. 20 WD’s + 20 Step ups + choice.

Mosey to the Flag and Fire Circle using KB.  Row with each arm and pass to next PAX around the circle.

Number-rama, Name-o-rama, announcements and Wild Thing took us out.  Peace.

Not a bad try for a VQ.  May do it again.  The in-shape-PAX got a great workout and the others pushed hard.  Great morning and sunrise.  It does not get better than that as a start to a Friday.

13 Northerners and 1 West Ender came out on this brisk Friday morning for a Hot Potato Q at the Creek.

This is how it went down:

Mosey around the church to pick up any LIFO’s

THANG

COP

• SSH
• Hillbillies
• Dolly’s
• Merkins
• Arm Circle

4 Corners – (Spit’s Q)

1st Corner – 25 Burpees (Lunges to the next corner)
2nd Corner – 50 2 count Mtn Climbers (Run to the next corner)
3rd Corner – 75 Merkins (Lunges to the next corner)
4 Corner – 100 LBC’s

6 inches until under PAX completes all exercises

Mosey to the side parking lot

Curb Crawls – (Wheelie’s Q)

Crab walk to opposite side do 6 LBC’s
Bear crawl back to other side do 6 Merkins
Rinse and repeat with 4 and 2

Mosey to the basketball hoops

11’s – (Yard Sales Q)

10 Jump Shot Squats at the hoops then run to the opposite end of the parking lot in front of the tower and complete 1 burpee

Rinse and repeat until Q calls time (PAX completed either 5/6 or 6/5)

Mosey to the field

Jenny’s (Opus’ Q)

• 86 Box Cutters
• 75 2 count American Hammers
• 30 Smurf jacks (check 20 IC Smurf jacks)
• 9 Burpees

Mosey to the SF for COT, number-rama and name-a-rama, then Emoji took us out. 

Moleskin

YHC (Spit) has been posting on the FB group all week that we needed a Q for today. No MAN UP and did so we had a first ever hot potato at The Creek.

YHC got things started by getting in what has become a tradition at the great with a mosey around the church (about a 1/3 mile) before starting the COP. Just before the COP Mudface and Chewy decided to join the PAX. Glad you guys could make

After COP YHC got the 4 corners going. Mumble Chatter at this point was centered around members of the PAX saying “Dang it, I was going to do that” and love for YHC on getting things started with burpees

Wheelie took the Q next and included one the PAX’s favorites bear crawls.

YardSale took the torch next and brought back some running (I know this had to be pleasing to MudFace). YHC who was keeping an eye on the time during the workout ask Q Yardsale to call an audible so we could get an Q (maybe two in)

Well we only had time for one more after Opus took the Q. After explain why 867-5309 was called Jenny (most didn’t know that was the name of the song), the PAX got to work. Audibles were called throughout first because most of the PAX couldn’t keep count during the box cutters and second because of time.

Glad to see the hate,hate,hate,hate,respect PAX members (LP and Slash) out and about again. You boys crushed it today.

Thanks to Loose Goose for making the trip up north. Hope to see you back soon and bring some other southerner with you next time!

Announcements

• Ashcreek 5K on May 20th. Sign up at http://www.ashcreek5k.com  under team name F3RVA. M’s and 2.0’s are welcome to sign up as well under the team name.
• If you wish to Q at some point. Here is the link to the Q Spreadsheet. The as encouraged to signed up so. You can also team up with some to Q an AO. https://docs.google.com/spreadsheets/d/1Dx2qsu9vXun_NFgeD0GDKwQ6G2f5a-AKQq4IYk2eAJY/edit#gid=1389235370

SPIT ON THAT!!

11 fighters descended into The Creek this morning (10 regulars and Flipper from deep Goochland) for a beat down worthy of a true fighter. The shovel flag was planted and the PAX went to work. If you could climb up the bell tower (cell tower that looks like a bell tower) then you would have looked down and watched this happen…

Mosey around the church building in one direction and then reverse direction until the landing at the COP.

COP

5 SSHs IC, 10 burpees on your own, 20 Imperial Walkers IC, 20 Copperhead squats IC, 20 Don Quixotes IC, 20 Freddy Mercuries IC, 20 Merkins IC, Arms circles (10 big/5 small – reverso), 10 Burpees on your own, 5 SSHs IC

Mosey to the front of the church building at the corner.

“The Bear Went Round The Building”

Bear crawl around the church building (1/6th mile) with stops at each corner. Corner #1 – 50 LBCs, Corner #2 – 50 two count flutter kicks, Corner #3 – 50 American Hammers, Corner #4 – 50 WWII sit-ups. Go and find the remaining “bears” and bring them home to the tree…

Mosey to the picnic tables under the pavilion.

Partner up – Dora 1-2-3 – 100 step-ups, 200 derkins, 300 jump squats (ended up doing ~200 jump squats due to time).

Mosey to the flag

Circle up. All of the PAX bear crawl in a circle until YHC calls out exercise. The exercises was 5 SSHs… Repeato

Numerama, Namerama, Announcements

Tea Party took us out with a prayer.

NMS:

The parking lot was empty 7 minutes before the workout except for Opus and Spit who arrived early to complete their daily challenge run. Chow-DAH slammed into the parking lot in his van and proceeded to do a victory tour around the perimeter. YHC was nervous that he was going to lay on the horn and wake up all of the natives in the surrounding houses. The rest rolled in at 5:28 or so and we took off running.

The COP included the normal DaVille counting but then various languages were utilized. Spanish, French, Swahili and some other languages were uttered for counting. As always, Emoji tried to throw the PAX off with random number references but we were able to survive even without Abacus there to help us.

Some mumble chatter fired up on Facebook last night in the DaVille message group and some had called for a bear crawl around the church building… YHC took note…

The PAX gathered at the corner of the church building and YHC started whistling… This elicited inquisitive looks and then a groan. YHC sang, “The bears went round the building… The bears went round the building… The bears went round the building and what do you think they saw? The answer? Last night’s dinner on the ground from a splash merlot!”

The PAX took off bear crawling and they took the challenge on directly. YHC was coming to the finish line when Chow-DAH started bringing the heat and the competitive juices started to flow. That guy is the brother that YHC never had (note: he grew up with 2 sisters and now has 4 daughters… that is why this guy needs some F3 connections). At the end, everyone rallied to help Chewy cross the finish line.

The Dora 1-2-3 brought out some interesting action as Emoji decided to break out some John Travolta moves during the jump squats. The theme of the workout was “Bear-ly Alive!” and it was noted on Facebook later by a Restoration Church member that we should have sang “Bear-ly alive. Bear-ly alive. Ah ah ah ah… Bear-ly alive.” Emoji all but did that with his dance moves…

Overall, the beat down went according to plan. There were numerous fart sackers and they missed out on the bear crawl fun. YHC is planning to have this workout make a comeback in the summer with crab crawls or something else…

It was an honor to lead these men through another fight. We all need to embrace challenges in our lives and let them make us stronger. Every day starts better with a F3 beat down with brothers!

~ The Carpenter

Announcements:

Ashcreek 5K on May 20th. We are looking to fire up a BIG F3 presence. YHC has a verbal commitment for a table or booth from the organizer.  Check out the details and sign up here (indicate F3 as your team) – http://www.ashcreek5k.com

14 eager and somewhat feisty PAX members showed up on a cold Friday morning for their beatdown.  This is what transpired…

Semi-long Mosey around the church and the big field, back to parking lot for opening circle frivolity.

YHC thinks these numbers are accurate.  There is no way to know for sure, though, since Abacus was in the fartsack.

SSH x 30,  Smurf Jacks X20,

Crunchy Frogs X18,   LBC’s x25

Rotating Merkins X25,    Plank Jacks X30

Red Bull Smurf Jacks X20 (Ouch)

Booyah Merkin Mixer —

Bear Crawl to a friend, do 7 Boo yah merkins with them, bear crawl to another friend.

Repeato until you have done this with 5 friends.

When you get to the last friend, stay with and do 25 rotating jump squats.  Head to field.

The Family that Stays Together —

YHC had a card that only he could see with 12 different ways to move from place to place.  PAX member called out a random number from 1-12 corresponding to the card and we moved to the next corner that way.  When we got to a corner, we did a different ab exercise for a minute and 15 seconds. ( A minute seemed way too short) 🙂

Bear Crawl length of field, Heels to Heaven

Skip width of field, Reach Throughs

Frog Jump length of field, Reverse Crunches (see notes in recap)

Chop Feet, American Hammers

High Knees, Freddy Mercurys

Head to pavilion for 10, 15, 20 dips and derkins.

Back to flag for Superman and Ring of fire Merkins

Moleskin:

YHC spent some time studying the F3 exicon for this particular beatdown.  Every once in a while, the PAX was a little confused on what they were supposed to do.  YHC called out Reverse Crunches and looked around — every PAX member was doing something totally different.  SMH. I think they had fun with the newer exercises, though.

[On a side note to Corporate, YHC  thinks we should somehow incorporate a Red Bull Smurf Jack challenge some time soon.  Those kicked butt today.]

YHC needs a new watch and a new pair of gloves.  Watch totally farted out on me during the timed exercises.  They don’t make Timex watches like they used to.  By the end of the workout, YHC thought his fingers were going to freeze off.  Emoji offered up his hand warmers, which were amazing.  Will be buying some soon.  See you in the gloom!

Announcements :

BRR-see TYA, Smokey Mountain Relay-see Swirly, Ragnar-see Toga, Ashcreek 5K-see Spit

19 F3 RVA men fought off the fartsack, into a 70 and sunny version of The Creek.  Here is what went down:

Mosey around church for COP.

Exercises included: Invisible jump rope x 46 IC, Arm circles 4 big and 6 small IC, LBCs x 46 IC, 46 burpees OYO.

Descending curb crawl:  Bear crawl between curbs across church parking lot and perform 10 merkins, bear crawl back 9 merkins.  Repeato until perform 1 merkin.  (Q audibled at 5 merkins to move on to next exercise)

Partner up for DORA 146, 246, 346.  One partner runs around church building while other partner performs exercise.  As a team, complete 146, 246, 346 of exercise.  Exercises included: 146 merkins, 246 WWII situps, 346 Squats.

Mosey to grassy area in front of church for Tunnel of Love.  All PAX plank and each member crawls through human tunnel until each PAX member has crawled through.

Mosey around church back to VSF.

Numerama, Namearama, COT.  THE Carpenter took us out with a prayer.

Announcements :

BRR-see TYA, Smokey Mountain Relay-see Swirly, Ragnar-see Toga, Ashcreek 5K-see Spit

Restoration Church Couples Night-2.4.17-see THE Carpenter

YHC wanted to start his 46th birthday the best way he could and that is with the men of F3 RVA.  We got straight to work this morning and there was not mumble chatter except when LabRat figured out why we were counting to 46 with every exercise.  Then it was discovered that it was YHC’s birthday and the PAX’s present to YHC was 46 burpees.  After that, the entire group was pretty much moving the whole and too spread out for talk.  With that being said, everyone crushed this mornings workout.

Birthdays are always fun because you get to do what you want most of the time, except for the work thing, running kids around thing, accomplishing an item from the honey-do list thing, etc.  Anyway, YHC got the start his BDAY exactly the way he wanted-Joining 18 other F3 RVA men for a beatdown.  Thanks for indulging YHC.

Now go out there and EH someone new to F3 today.

Circle K

A Pax of 14 showed up for Guppies virgin Q at The Creek.  At first, Guppy and Abacus were anxious that no one would show as there was only one car in the parking lot at 6:25.  But we start at 6:30 and not at 6:25. This is what transpired:

Mosey to the side parking lot

COP

• X27 SSHs
• X54 LBCs
• X27 Imperial Walkers
• X54 LBCs
• X10 / 5 / 10 / 5 Arm Circles

THANG

Guppy, being a runner, put together a Q that mixed some of his favorite exercises with some running. The run took us through Forest Lake on a 1.7 mile jaunt.  We cut through the pavilion and ran down Wyndale, took a left at Linderwood, followed that all around the lake and to the stop sign.  Took a left at Wynchwood and went back to the start of the run at Wyndale and the pavilion.  But oh! What about some favorites?  Don’t be disappointed, fun was had at each cone that was laid out on the course.  11 cones to be exact.  As the pax arrived at each cone they began that cone’s exercise.  Once the last runner arrived, the pax did 10 of the said exercise together.  Here are the 11 exercises:

• Burpees
• WW II Sit-ups
• Squats
• Crab Cakes (in cadence)
• 6 inch holds (30 seconds)
• Merkins
• Freddie Mercuries (in cadence)
• Kerioke (across the street)
• 5 count Leg Crosses
• Werkins
• Jump Squats

Mosey back to the flag

COT/Namorama

NMS

Guppy was excited as a 4 year old before Christmas Morning for his first Q.  Planning was done to ensure a good solid beat down.  Warning was sent of FB to ensure the pax brought their running shoes.  Giving all who are connected on the social media addict house a clue of the 2 miles of running ahead of them.  Abacus laid out all the cones prior to waking up Guppy and picking up LP.  Feeling the coldness of the morning, an audible was called on Abacus’ attire.

Pulling in at 6:25 nervousness pulled on Guppy, for only Spit was there for his beat down from a 13 year old.  The flag was planted and the cars rolled in.  Mostly cars for 2 or more, bringing the Pax to 13.  Wild Thing joined us a few minutes late as he got caught in an especially intoxicating aroma in the fart sack. COP was a lesson in chewing bubble gum and patting your stomach at the same time.  Cadence, that is consistent, is tough.  Support was lent, as that is what we do in life.  We help support and ensure success of each member of the pax.  Given today is the 27th of January, Guppy had COP exercises consist of – – – 27s…  Mercy was asked for by the Pax, but the YHC laughed an eerie evil laugh and continued his punishment and counting.  However, mistakes were made and the pax missed out on 2 sets of exercises in COP.

Next the pax learned the plans of the YHC.  It was explained that the Pax would run to a cone do an exercise till the whole Pax arrived and then do 10 of said exercise together.  Then they would run to the next cone, repeat and enjoy ten more times…  Mumble chatter was high amongst the youngest of the Pax as they controlled the fate and suffering of the whole Pax.  YHC at the first cone also let the Pax know they will be responsible of clean up – – picking up and bringing each cone with them.

There was some outsiders that were confused and concerned as they saw 14 men doing all sorts of perplexing exercises.  Pace of one outsider, coming upon the pax in the middle of doing Crab Cakes, was definitely faster.

Announcements:

•    May 21st Ashcreek 5K.  Sign up at ashcreek5k.com and sign up under the team F3RVA
•    Thursday mornings – Come to the Shining and dive into the Bible with your fellow Pax members
•    Kettle Bell workout on Thursday Morning – Meet at Rise and Shine at 5am do Circus Maximus and then be back for The Shining.
•    New Mechanicsville A/O coming soon.

23 fighters arrived on the scene to be inaugurated into a beat down that was well worth the alarm clock and pain. The shovel flag was planted, fist bumps were exchanged, side bumps were given and this is how it went down…

Mosey around the church building to get the blood flowing. The PAX circled up to get inaugurated and we launched into the morning’s work.

COP – The first “100 Days” Warmup

All IC – 100 SSHs, 20 Imperial Walkers, 20 Mountain Climbers, 20 Copperhead Squats, 20 Don Quixote, 20 Hillbillies

Get To Work, F3 PAX…

Partner up – One set ran to the far side of the parking lot.

Each group did the following: 50 LBCs, Broad jump burpees to the middle of the parking lot, lunges to the far side of the parking lot, 50 LBCs and plank up. Repeat going the other way.

Bipartisan Beat Down

Meet in the middle of the parking lot and then do 100 LBCs, Bear crawl to the far side of the parking lot, 100 LBCs and plank up.

Leadership in the Dark

Mosey to the field. Find your partner in the dark and get to work. 200 merkins total. One partner did the merkins while the other ran across the field to the road and back. Continued until all 200 merkins done. LBCs until everyone was finished.

Bipartisan Repeat

Mosey back to the parking lot and meet in the middle. Do 50 LBCs, Crab crawl to the far side of the parking lot, 50 LBCs. Continue to do LBCs until everyone finished.

100 Day Finish Line

Mosey to the flag. 100 SSHs IC…

Numberama, Namerama, Announcements.

Psycho took us out.

Moleskin

There is only one January 20th, 2017 and today is inauguration day. This day called for some perspiration from the PAX – some “inauguration perspiration.”

As is always the case, The Creek’s parking lot was buzzing by 5:20 am. Some of the PAX have bought into the intense side bumps that greet guys as they roll out of their cars. Nobody got hurt today but we can’t promise that in the future…

23 guys ranging from age 8 to age 60 launched out into the workout with reckless abandon. The YHC wanted to find a new warmup location since we have been settling into the same location. We blazed a trail through the normal spots and circled the church building.

We circled up and the stragglers make there way to team. YHC shared how it was inauguration day – OUR inauguration day. He said, “Repeat after me using your F3 name… I, <insert name here>, do solemnly swear that I will faithfully execute the office of the F3 PAX and will to the best of my ability, preserve, protect and defend the right to receive a F3 BEAT DOWN!” He followed up with, “you have been inaugurated. Now it is time for your first 100 days. 100 days of PAIN!”

The PAX got right to work with YHC’s favorite discipline of the 100 SSHs. The Creek and Daville are growing in strength with this fun-filled adventure of SSHs. Emoji kept trying to throw everyone off by yelling out numbers that were way ahead of the pace (e.g. yelling 39 when we were at 9 or 99 when we were at 49). This has become an Emoji special. The rest of the workout included exercises of 100 or sets that added up to 100.

YHC demo’d a broad jump burpee and Abacus seemed to be impressed with the broad jump. Abacus is not easily impressed. Chow-DAH chimed in and said that it must be the year of the FROG in the Chinese calendar. (Note: YHC is 51% Chinese. He is technically 1/3 Chinese according to his middle school friends in Jersey because he was good in math, horrible in ping pong and never took karate – that description probably wouldn’t fly in our culture today but it is still true).

The transition from the parking lot to the field always messes everyone up because it is pitch dark. The change from the bright parking lot lights to nothing causes an unpredictable vertigo-like response that can mess with the senses. That provides a perfect opportunity to trick the body even more! The PAX ran through the field in the dark and YHC witnessed numerous near collisions. Beautiful.

The PAX rolled back toward the parking lot and YHC had a slower ending in mind before Abacus or someone who sounded like Abacus said something like, “Really? Already? That’s it…” That prompted YHC to run back another set of the parking lot exercise with the crab crawl. It was quite a scene to see 23 men take off across the parking lot like a bunch of scared crabs in a Maryland crab hunt (whatever that means).

The final set of 100 SSHs was not greeted with enthusiasm. YHC was wondering if this would break the crew but everyone pushed hard to the end.

The old adage, “The workouts do not get easier BUT you will get stronger” undergirded today’s fun fest at The Creek.

A final highlight came when we brought it in. We huddled up and stood there awkwardly for 10 seconds. Everyone looked up and YHC said, “Look around. Look at us. We are crazy enough to do this and we are better for it. This is a gift. Now, go and find at least one other man who needs to get out of the fart sack and have his sad clown syndrome killed at the root!” Psycho took us out with a bold prayer and we all launched into our day.

It is an honor to have lead this crew of fighters this morning. We all are facing life’s challenges. The good news is that we do not have to face them ALONE. We have God’s help if we look to Him and we have one another for support, encouragement and accountability. Let’s keep it rolling!

The Carpenter

25 including 2 FNG’s bright-eyed and bushy-tailed men storm the parking lot of New Highland to help YHC celebrate being another year older as well as the 1st birthday of his 2.0!! This is how it went down:

Short run around the parking lot to the back

COP

• SSH x32 IC
• 1 min LBC’s
• Don Quixotes x16 IC
• 1 min cross arm LBC’s
• American Hammers x32 IC
• 1 min LBC’s
• Crab Cakes x16 IC
• 1 min cross arm LBC’s
• Arm Circles x10 small x6 big reverso
• 1 min LBC’s

You only get better with Age

Pax partners up. 1st partner runs around the church while 2nd partner completes exercise then switch. Exercises were as followings:

• HRM (Hand Release Merkins) x 32
• Copperhead Squats x 64
• Flutters (2 count) x 96
• LBC’s x 128

Mosey to the Shelter 

Complete the following:

• 32 Dips
• 32 Derkins
• 32 Step Ups

Mosey back to the parking lot

12 Booyah! Merkins (in honor of YHC’s 2.0 daughter being 12 months old) x2

Mosey to the Flag

Ring of Fire (with 12 Merkins)

Numberama/Namorama

Carpenter took us out

Moleskin

YHC is another year older (and maybe wiser) this past Wednesday and he could think of a better way to celebrate than to Q at the Creek.

The PAX was strong today setting once again a new record of 25 at the The Creek. (Thanks to all PAX Members that did some EHing last night).

Things got started with an extra long COP. YHC turned 32 this past Wednesday and his 2.0 will be 1 on Saturday. With the LBC Challenge in full switch, it was necessary to get in as much as possible. The PAX  reluctantly agreed! To really work that core today, YHC ask that during two of the 5 minutes of LBC’s that the PAX alternate touching knees.

During the “You only get better with age” Emoji was see leaving the PAX for the wood. A lot of speculation on what really happen there. Only emoji would truly know.  Also between exercises the PAX would plank while waiting for the rest of the back. Abacus yelled out “we should be during LBC’s”. Your wish is YHC’s command!! A lot of groans were heard after that.

Welcome to Putt-Putt and Thumper. Glad you could join us today and hope to see you back each week.

Welcome also back to a few PAX members that seems to be hibernating during the colder morning. (Ratio, Suitcase, Grabber, Spare, Psycho, and I-Beam). YHC hold the rest was good and glad you came back to the PAX!!

Announcements

• CSAUP next Saturday 1/21 starting at DogPile at 6. Be sure to respond to Circle K’s Pre-Blast if you are planning to attend.
• Remember “The Shining” (3rd F Workout) every Thursday 6:30 at Rise and Shine Diner

SPIT ON THAT!!

15 of F3 RVA regulars ventured into the cold expecting to possibly see some snow and instead found the Flipper Chiropractic tire at The Creek.  This is what we accomplished:

Circle up around tire and perform 100 LBCs IC.

Tire Carry – Two PAX carry tire across parking lot, switch arms and carry tire back.  Rest of PAX run across parking lot perform called exercise and return back to starting point to perfomr same exercise.  Repeato until all PAX have carried tire.  Exercises performed included LBCs, merkins, Squats, something else.

25 LBCs IC

Tire Flip – 2 PAX begin flipping tire around the church.  Rest of PAX completes 4 corners.  LBCs, Merkins, WWII situps, Jump Squats.  Repeato until tire has been flipped all the way around the church building.

50 LBCs IC

Suicides – Regular suicide across parking lot and Burpee Suicides across parking lot.

4 minutes of LBCs – OYO four minutes of LBCs AMRAP.

COT, Numberama, Namearama, YHC took us out with a prayer.

Earlier this week at WDOG, Flipper decided it was a smart business decision to sponsor the tire.  Additionally, YHC was named the marketing director for Holland Chiropractic Practice.  Not wanting to disappoint my new employer, YHC began the marketing campaign by showing up to The Creek with the tire.  Mission accomplished.  YHC thinks Flipper will definitely being seeing some new patients in his office in the very near future.  Another goal YHC had for this morning’s beatdown was to ensure the PAX got their daily fill of LBCs.  Mission accomplished again.  850+/- Total.  The entire PAX crushed it this morning.  Thanks for allowing me to lead.

Circle K