Tag: The Creek

  • 21 + 20 = 41

    15 men (including an all-star team of LIFOs) rolled into the parking lot at The Creek for a fun fest that went something like this…

    Mosey around the church building and to the fan-favorite location for the COP.

    21 mountain climbers IC, 20 imperial walkers IC, 21 (not 100) SSHs IC, 10 merkins IC, 10 don quixotes IC, arm circles, 41 freddy mercuries

    Mosey to the front corner of the church building for a “41 Special.” Run around the church building with the following stops:

    • Front corner – 41 two count mountain climbers
    • Back corner – 21 WWII sit-ups, 20 two count mountain climbers
    • Front corner – 20 WWII sit-ups, 21 two count mountain climbers
    • Back corner – 41 WWII sit-ups

    10 count and then repeat with a small twist

    • Front corner – 41 two count mountain climbers
    • Back corner – 21 LBCs, 20 two count mountain climbers
    • Front corner – 20 LBCs, 21 two count mountain climbers
    • Back corner – 41 LBCs

    Mosey to the field for an “egg hunt”

    Bear crawl out into the dark field. Find an egg and shout “EGG” to trigger 5 burpees. Repeat until all 8 eggs were located.

    Mosey to the far corner of the field and do a RING OF FIRE (hold plank while PAX member does 10 merkins).

    Mosey back to the front corner of the church building

    Sprint around the church with the following two stops

    • Back corner – 41 two count mountain climbers
    • Front corner – 41 LBCs

    Finish with 21 american hammers IC, 20 freddy mercuries IC, 10 burpees on your own

    Mosey to the flag for COT – Numberama, Namerama, Announcements

    Announcements:

    Spit shared passionately about the Ashcreek 5K on Saturday, May 20th as a way to reach out into the Ashcreek community and EH some Sad Clowns.

    Sign up at http://www.ashcreek5k.com/ . This is a family event so invite your M’s, 2.0’s, and friends to sign up. We will have booth during the event. They are currently running a promo for $5 off if you register before this Sunday. Use code CELEBRATESPRING and register under “F3RVA”.

    NMS:

    YHC barely remembers a year ago when he was still below 40 and received some HATE in the COT during namerama. Today is one day short of his 41st birthday so he decided (with Spit’s prompting the night before at Greenleaf’s Pool Room) to roll with that theme a bit. YHC didn’t go for 41 of everything directly but worked it some combinations.

    The initial mosey around the church building left room for LIFOs to join the party and we had some noteworthy ones this morning. Abacus rolled up just as the PAX came around the corner and stormed right into YHC like a football player celebrating a game-winning touchdown. What did Abacus win? A LIFO designation. A few more LIFOs (Pincher, Front Porch) entered the COP in stealth during some of the initial exercises. YHC doesn’t recall how they slipped into the circle.

    The “41 Special” lived up to its name because it provided some special moments AND some uncomfortable moments of gravel/stones digging into the backs of the PAX during the WWII sit-ups and LBCs. The mumble chatter started to fire up as the stones cut into the backs and spurred on some pain and conversation. Spit stormed ahead of the PAX and was closely followed by Spike, Abacus, Pincher and Tea Party. The last two need to step out of the DaVille area and bring their A-game to some other AOs. They are fighters who bring a F3 fighting spirit every week.

    The “egg hunt” seemed like a good idea until the bear crawls commenced into the cold, wet field. Do bears hunt and eat eggs? YHC doesn’t think so but they did this morning. YHC admittedly did a poor job of “hiding” the eggs. They were too close to the start and the PAX found them too quickly. It ended up being 40 straight burpees instead of staggering them out. Spit and a few others took off bear crawling deep into the field when most of the eggs were closer to the starting line. The enthusiasm was appreciated however!

    This morning was yet another glorious F3 morning. YHC still wonders if F3 will ever get old but how can it get old when it gives us a chance to fight through a challenge together and grow in our strength, friendship and sense of purpose in this Sad Clown world. We all need help and motivation. We all need strength (inner and outer). We all need to know that we are not alone. F3 is part of the solution and it is a ridiculously fun, crazy and awesome one at that!

    YHC couldn’t think of a better way to celebrate his 41st birthday one day in advance at The Creek with these men!

  • A Picnic of a Time

    7 Merry Gentlemen arrived on time and in good spirits at The Creek. To start we mosey around and ended up in the parking lot by the pavilion.

    Image result for picnic table

     

    COP

    25 SSHs IC
    1 lap of High Knee pulls
    1 lap of Frankenstien Walks
    10 Merkins IC
    10 X Country Skiing IC
    Mosey to field doing double lunges
    Mountain of Abs
      – 15 8 Count Swirlies
      – 12 4 Count Heels to Heaven
      – 8 10 Count Windshield Wipers
      – 12 4 Count ABCs
    Rest and Repeat
    Mosey to pavilion
    11s Picnic Style
      – V-sit-ups / Hardywood Jacks
      In the middle of the pavilion, Exercise – Bear crawl tables on the left then bear crawl over tables on the right, back in middle, Exercise, repeat till 11s are completed.
    Mosey back to the shovel flag
    Duck, Duck, Bear  – – Quack on each pax members head, say “Duck or Bear” on someones head, then if “Duck” hold ankles and run around Pax, if “Bear” bear craw around Pax
    10 Burpees
    Numberama, Namerama, YHC took us out.
    Announcements:
      – TwinTeams is starting up on 4/7 as a bootcamp workout on Fridays on the southside – – – http://f3nation.com/2017/03/29/riverrun-returns-and-twinteam-begins/
      – May 21st is the Ashcreek 5K
      – Good luck to all the Monument 10Kers
    NMS:
    A new day should bring new things. YHC likes all things new, he will especially like a new job…  To get the Pax rolling, YHC added some dynamic stretches to the mix and a healthy dose of abs.
    Chatter while doing the dynamic stretches started, but ended quickly as we moved into the Abs. In fact that pax struggled to keep count as the abs stretched on.  YHC was proud of the Pax as they embraced a challenging round of Ab exercises.  Three new abs exercises were added:
       – “Swirlies” where you on your six and elbows with legs straight out. You pull your knees to your chest on “1”, back straight again on “2”, spread eagle on “3” and back together on “4”, hold for 5, 6 and 7 and down on the count.
      – “Windshield Wipers” – on your 6. Legs straight and straight up (bend if you need to modify), arms out with palms down. Bring legs to left hand, six inches up, go back up to 12 o’clock and then go to right hand, six inches up, go back up to 12 o’clock – 1 – IC 10 count.
      – “ABCs”  – on your 6. Legs straight and straight up (bend if you need to modify), hands straigh1 up. “1” hands to right of knee, head raised, then head back down and hands straight up, “2” hands to center of legs, above knee, head raised, then head back down and hands straight up, “3” hands to left of knee, head raised, then head back down and hands straight up, “Count” head on ground.
    Picnic bear craws was an experiment, and as always – 11s take longer than planned.  At several points Abacus lost count and dialed a life line.  Spit was prepared and in firm control.  Thus was able to help out Abacus. Chatter rose as the 11s droned on.  Abacus is thinking how can he make this tougher…
    Given the time left, Abacus modified and skipped the picnic table Indian Run and went to “Duck”, “Duck”, “Bear”.  Most opted out for Bear as Duck was surprisingly challenging and fascinating to watch from afar. Of course our young buck – Bucket Mouth – ran down Byproduct in their race around the circle. Thus reminding everyone why we say “hate” to those under 40.
    In the circle, after all was said and done, Mister Rogers explained his long absence and gave us some wisdom in reciting at old Cherrokee parable:
    Image result for two wolves
    An old Cherokee chief was teaching his grandson about life…

    “A fight is going on inside me,” he said to the boy.
    “It is a terrible fight and it is between two wolves.

    “One is evil – he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, self-doubt, and ego.

    “The other is good – he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith.

    “This same fight is going on inside you – and inside every other person, too.”

    The grandson thought about it for a minute and then asked his grandfather,
    “Which wolf will win?”

    The old chief simply replied,
    “The one you feed.”

    Pax – feed the right wolf today.  You choose who you feed!

  • Crush It!

    19 fighters parachuted into the parking lot this morning in order to engage in a beatdown together. The side bumps & laughter were interrupted by the call to arms and then into the workout that went something like this…

    Mosey to across the field to the far corner and back.

    COP (all IC) – 50 SSHs, 5 merkins, 20 imperial walkers, 5 werkins, 20 LBCs, 65 SSHs, 5 merkins, 10 don quixotes, 5 werkins, 20 copperhead squats, 5 merkins, arm circles, 50 SSHs

    Mosey to the pavilion and find a table.

    Crush It!

    • 5 Skullcrushers one way / Turn / 5 Skullcrushers looking the other way
    • 5 Derkins IC
    • 10 Skullcrushers one way / Turn / 10 Skullcrushers looking the other way
    • 5 Dips IC
    • 15 Skullcrushers one way / Turn / 15 Skullcrushers looking the other way
    • 5 Incline Merkins IC
    • Run around the edge of the field

    Repeat… then bear crawl around the pavilion

    Repeat… then 50 SSHs

    Mosey to the front corner of the church building.

    Four corners. 5 burpees and then run around the building while stopping at each corner and do 5 burpees.

    50 SSHs to finish.

    Numberama, Namerama, Tea Party took us out.

    NMS:

    The one-year anniversary party continued this morning as YHC took the Q at The Creek with the intention of dishing out 365 SSHs (one for every day of the year). Some of the PAX had egged him on via text the night before so he came ready to make them work.

    The theme of the workout came from our brothers in Houston when I posted there a few weeks ago. Cruiser (61 years young) crushed us with a ton of skullcrushers in the Texas humidity that morning. I thought that I could bring a gift from Texas to Virginia this morning.

    The PAX was lively and ready with a few minutes before launching in. A rousing ovation exploded when Erwin Padilla (FNG – Dory) stepped out of his car. Dory had posted to the Third F at The Shining the day earlier and took the challenge of rejecting isolation to heart.

    The COP started with the predictable SSHs. The first set went well but the subsequent sets were not welcomed with enthusiasm. YHC heard more groans than ever this morning.

    The skullcrushers on the table benches under the pavilion provided a new challenge. YHC had some counting issues and feared being renamed Abacus the Second. Wheelie’s face broke into widespread confusion when he went beyond the stated 5 at the start. YHC corrected the problem.

    The bear crawl around the pavilion was a lot shorter than going around the entire church building. YHC kept everyone moving and the PAX demonstrated a fighting spirit throughout. The workout ended with 50 SSHs and we finished with 265 total (100 short of the 365 goal). There will be another time for the full 365…

    YHC is constantly in awe of looking around the circle at The Creek and seeing multiple eight-year olds, a twelve year old, high school students, college students and then men from every decade up to the 60s. Every age is teaming together to get stronger and attack the Sad Clown Syndrome that wars against our hearts and seeks to pull us toward mediocrity. I know for certain that I am a different man because of the disciplined step of denying myself to join up with this F3 band of brothers in the gloom.

    I can’t wait to roll into Dogpile and Q there for the first time tomorrow…

    The Carpenter

  • Pirates, slavery, snakes… oh yea, Happy St. Patrick’s Day!

    Several late PAX members rolled in right at 5:30a. HPC started the workout as the last door opened.

    Mosey around the church. STOP! Pirates! – 6 Burpees on the way commemorating the 6 years Patrick spent in slavery after being captured by YHCrish pirates. Continue to parking lot near pavilion.

    COP

    St Pat’s day is always the 17, so:

    • 17x SSH
    • 17x LBC
    • 17x Copperhead Squats
    • 17x Hillbillies
    • 17x Leprechaun Jacks! (crowd favorite)

    Due to the fact that Patrick lived 1600 years ago, some of the facts may be lore or symbolic.  There is a legend that he chased all the snakes from YHCreland.  This may have been an allegorical reference to the Pagan culture that he drove from the island.  To celebrate this we did a Bear Crawl Snake from the COP to the Thang.

    The Thang

    Four corners were our lucky four-leaf clover today.  Exercises were 16 merkin, 30 LBC, 16 Mt. Climbers (2 count), 30 Freddy Mercury’s (2 count).  Numerical significance? He was captured at age 16.  After returning to YHCreland he served there for 30 years.  3 circuits for the 3 times Patrick was captured.  Not a very lucky guy!

    Mosey back to the parking lot near pavilion for Burpee Suicides.  Link to St. Patrick fail!  2 Burpees on each of 4 lines out and back.

    Still some time remaining. Mosey to the pavilion for Lindsays with Dips and Step Ups.

    Mosey back to shovel flag spot for Ring of Fire of WW2 KB Presses while PAX does Leg Lift Holds (6 inches).  Another bit of St. Patrick lore is that

    Numberama, Namorama

    Opus took us out.

    Moleskin

    This was YHC’s VQ and was definitely EH’d into doing one before April (personal goal).  YHC spent much of his prep time wading through the interwebs for the most accurate/dependable/consistent information about St. Patrick’s life.  YHC probably will be less committed to a theme next time.

    Spit posting for Wheelie

  • Peer Pressure Payback – 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.

     

  • Let’s Hot Potato This!

    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

    SPIT ON THAT!!

  • The Creek – Church Run – Hindsight 20/20

    15 PAX enjoyed a blistering 53-degree wake-up call Friday 2/24 5:30am at “The Creek” New Highland Baptist Church parking lot in DaVille. From ages 8 to 60, the men endured a double-Q, divided strategically between 1) an accountant and 2) a slimy sales/marketing entrepreneur -for maximum torture and muscle confusion.

    Yard Sale took the Q:

    Warm-O-Rama:

    Side Straddle Hops X 50 (IC)

    Arm Circles X 20 (IC)

    Merkins X 20 (IC)

    LBCs X 20 (IC)

    Don Quixotes X 20 (IC)

    The Thang:

    Church Run

    1. Partner Up
    2. One partner merkins while other partner runs around the church and relieves first partner – continue till total = 100 merkins
    3. One partner burpees while other partner runs around the church and relieves first partner – continue till total = 100 burpees (original plan was 200 burpees, but mumble chatter turned to gasps of pain, and audible was called to reduce total to 100)
    4. One partner LBCs while other partner runs around the church and relieves first partner – continue till total = 300 LBCs
    5. Al Gore/Recover

    Emoji took the Q

    Hindsight 20/20

    1. Mosey to soccer field
    2. PAX run from corner #1 to corner #2, 20 merkins
    3. Bear Crawl from corner #2 to corner #3, 20 supermen
    4. Run BACKWARDS from corner #3 to corner #4, 20 WW2 sit-ups
    5. Lunge from corner #4 back to corner #1, 20 Freddie Mercurys
    6. REPEAT

    Tricep Blast

    Mosey to picnic table pavilion

    1. Partner-up
    2. One partner – dips on picnic table seat while other partner run the diagonal of the soccer field and returns
    3. Switch – other partner dips while first partner runs

    Mosey back to shovel flag

    2 minutes left……Merkin ring – all plank while each PAX does 5 merkins

    Numberama / Nameorama

    COT:

    Emoji took us out

    Moleskin

    Mild-mannered but bold Yard Sale agreed to Q today, but he, The Carpenter, Spit, Mud Face and others EH’ed Emoji out of his comfort zone to co-Q and step-up.

    It was a pleasure co-Qing with Yard Sale, a champion.

    Great to see 8yr olds, 12yr old, 14year old 2.0s coming back each week getting strong like bulls, gaining adult mentorship and confidence!

    Welcome Slash! 8 yr. old FNG hoping to see classmate LP today, but LP and Dad: Chow-DAH were under the weather fartsacking. Heal quick!

    It was intimidating trying to keep up with Slash, till the realization that his dad is Spike, so – unfair athleticism in the gene pool.

    Once again Hardywood arrived right on time by Learjet to inject positive energy and support in the DaVille neighborhood! ALWAYS appreciated! Celebrity guest last time was Flipper!

    The philosophy behind Hindsight 20/20 was to implement lower back strength – Supermen – to BALANCE the dominant traditional front/chest/shoulder/ab moves,

    But ALSO a shameless attempt to impress F3 chiropractic gurus Flashdance, Flipper, and hopefully someday Mike Mathes will be able to post.

    When pre-teens and adults alike all finish up drenched and panting from their own pace, it’s a testimony to the You vs. You success process. Even Hardywood seemed to get a beat down to write home about.

    Perfect way to start a Friday! Well done men.

    Announcement: Sign up for the AshCreek 5K (under team name F3, bring your Marys and kids) May 20, 2017 www.ashcreek5k.com, Let’s see if we can be the largest registered team and make a visible splash in the community.

  • Bear-ly Alive!

    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

  • The family that stays together, plays together, aka study up on the exicon before coming to an Opus workout

    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

     

     

     

     

     

  • 46

    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