Tag: The Creek

Did you know the twelve days of Christmas begins on the 25th and ends Jan 5th with Epiphany Feast? We ain’t done yet.  And Yardsale’s skiing stories are just beginning.

Assignment: Moving spot to spot for 45 minutes around the school, each man got to choose the next ab or ab “adjacent” core exercise to repeat in 12 days of Christmas song style.

These are the 12 abs we chose today:

1 … “and a 30 second plank from F3”
2… Burpees, “and a 30 sec. plank from F3”
3… Alabama Prom Dates, 2 burpees, and a 30 sec. plank
4… Reverse seated crunches, 3 Proms, 2 Burps, 1 30 sec. plank
5… 4 ct. Flutters, 4 Rev. crunches, 3 proms, 2 Burps, 1 30 sec. plank
6… WWIIs, 5 flutters, 4 Rev. crunches, 3 proms, 2 Burps, 1 30 sec. plank
7… Hillbillies (?), 6 WWIIs, 5 flutters, 4 Rev. crunches, 3 proms, 2 Burps, 1 30 sec. plank
8… Windshield Wipers, 7 Hillbillies (?), 6 WWIIs, 5 flutters, 4 Rev. crunches, 3 proms, 2 Burps, 1 30 sec. plank
9… Freddie’s, 8 Windshield Wipers, 7 Hillbillies (?), 6 WWIIs, 5 flutters, 4 Rev. crunches, 3 proms, 2 Burps, 1 30 sec. plank
10… I honestly can’t remember, but we did all the rest
11… Yardsale broke the rules and chose squats… then all the rest
12… Trout chose Helicopters because everyone was burnt out and the clock struck :45

“And a 30 second plank from F 3 “

COT: Time to get our butts back in gear and attack the new year. New Year New You.

Some of our Mechanicsville guys are doing Dry January – definitely a good time to reflect and review habits as we kick off 2025.

 

 

The PAX gathered for a shorter workout and breakfast.

COP

Dora – 100x merkins, 200x squats, 300x LBCs

Some stretching to close it out.

Numbers, names, Yardsale took us out.

3 guys, one with a serious abhorrence for christmas inflatables, showed up today to take on the day the right way.

COP — IW, SSH, Crunchy Frogs, AST’s, plank jack merkins, Helicopters, DQ, Arm circles, LBC’s, Dying Cockroach

Triple check
One person around the office building, one doing calf raises, one doing donkey kicks

5 minute wall sit.
When you break form, do 1 burpee and go back to wall sit. so much fun.

Rotating 4 corners
10 Monkey Humpers, 20 merkins, 30 Freddies, 40 LBC
10 merkins, 20 freddies, 30 LBC, 40 monkey humpers
10 freddies, 20 LBC, 30 monkey humpers, 40 merkins
10 lbc, 20 monkey humpers, 30 merkins, didn’t get to 40

back to the flag!

Great times this morning. Beat it will be 40 this weekend and is celebrating his birthday eve by Q’ing Saturday at Dapile!

3 brave/foolish souls posted on a cold Friday morning.

The PAX decided to hot potato the Q.

Opus Q:

COP

Triple check – p1 merkins, p2 ww2s, p3 speed walk the length of the inner courtyard.

Bulkhead Q:

Expanding 4 corners – c1 squats, c2 flutter kicks, c3 monkey humpers, c4 don quixotes. Start with the small island then expand to the entire parking lot. Finish off with 4 corners burpees.

Mosey back to flag for stretching.

Numbers, names, Opus took us out.

Notes:

It was good to be back in the mix and posting after a long time off.

Talk of 2nd F next Thursday 7pm at PBR.

Great chilly morning for a workout!

COP — Helicopters, DQ, Hollow body hold, Copperheads, IW, Merkins, other stuff

Triple check
Run the loop, merkins, Freddies

Bench routine
15 IC Skull Crushers each side
5 inclined
5 derkins
10 dips
10 WW2 on bench

REPEATO

Triple Check
Lunge to 1st island and back
DK’s
Monkey Humpers

Some stretching

Fun times had by all today!

2 Davillians (1 Double respect; 1 at the end of hate) arrived at a wet Pearson Corner to end the work week the right way

This how it went down

COP (IC) – Helicopters, SSH, Cherry Pickers, Imperial walkers, LBC’s, American Hammers, Heels to Heaven, Flutter Kicks, Merkins, Arm Circles

THANG

Mega Dora – 100 Donkey Kicks, 200 Merkins, 300 Squats, 400 SSH’s, 500 LBC’s (end at 300). Partner ran a lap around the courtyard

1 MOM – Stretches

Glad Surf N Turf came out so YHC didn’t have to be solo

Spit On That

Four men showed up on a cloudy Friday morning for a good workout.
COP: Parking lot tracers to the regular COP spot then SSH’s, Don Quixote’s, Helicopters, Merkins, Alabama Prom Dates, Hand Release Merkins, American Hammers, Arm Circles front and reverse. All IC X10 except the arm circles.
THANG
Mini Dora 1
Merkins X50
Can’t remember X100
LBC’s X150
Bernie Sanders to first island then mosey back for clock.
It rained a few drops during this Dora

Four Corners progressive
1. 10 merkins
2. 20 CH squats
3. 30 Freddie’s
4. 40 Toe Tappers

Mini Dora 2 at basketball court
Two count lunges X50
Hand release merkins X100
LBC’s. X150
Suicides on court for clock.
Mosey back to parking lot near cars. Did some hamstring stretches.
Numberama, Namerama, Announcements, Surf n Turf took us out.

6 guys chose to show up and work off all their candy from last night.

COP — crucnhy frogs, IW, merkins, HRM, etc

4 corner Lindsay
corner 1 –30 flutters
corner 2 — 10 HTH
corner 3 — 25 flutters
corner 4 — 15 HTH
etc….

crawling dora
100 dying cockroaches
200 Freddies
300 LBC
partner bear crawls out and back

10 Big boy situps with a jump

1 minute of AST’s

Fun times had by most. Good brekkie afterwards at the local Rise and Shine.

4 Davillians came out in long sleeve weather to end off the work week the right way

This how it went down

Mosey to the traditional COP spot infront of the office

COP (ALL IC) – SSH, DQ, Cooperhead Squats, Imperial Walkers, Helicopters, LBC’s, AL Prom Date, Flutter Kicks, Scorpion Kicks, ALT’s, Arm Circles

THANG

Curb Crawls – Bear Crawl, 1 merkins, Craw Bears, 2 merkins, repeat unto 5

Flag Pole Rotations – three exercises with increase reps after a lap around the office. When as follows:

• Calf Raises – 25, 50, 75, 100
• Toe Tapers – 25, 50, 25, 50
• Dips – 25, 50, 25, 50

Mosey to the parking lot

The Beast – Squats, Merkins, Lt. Dans, LBC’s, Burpees (finished burpees as more of the MOM)

Numberrama, Namerama, Announcements, YHC took us out

MOLESKIN

Great morning for a workout. Also great to see Mustang back out.

SPIT ON THAT!!

6 guys showed up to get it on a nice Friday morning.

Here is what happened (what I recollect)

A couple of Triple checks… 🙂

Opus