Tag: The Creek

10 Regular and 6 FNG’s Stormed into New Highland for a sporty good time:

THANG

COP

SSH  x 25
Hillbillies  x 15
Don Quixotes  x 15
American Hammer  x 15
LBC  x 20
Arm Circles  x5 small, x 5 large – Reverso

20 Merkins on your own

Basketball

Partner Up, together complete 200 “Jump Shot” squats while running suicides

Baseball

Run the bases

1st – Burpees x 10
2nd – Merkins x 20
3rd – Mountain Climbers (2 count) x 30
Home – Touch a tree, 1 guy touches 16 trees, 2 guy touches 15 trees, etc..

Complete two times

Soccer

Crab vs Bear

Divide into teams, one team has to crab walk while the other has to bear crawl. Once someone scores a goal, then the teams swap roles (bear to crab and crab to bear). Team that is scored on does 10 Burpees. Goalies have to plank. 10 minutes of play

Ring of Fire

Pax planks will one member does 10 merkins until all Pax members complete the exercise

COT/Namorama

Carpenter took us out

Moleskin

YHC didn’t know what to expect this morning. The Carpenter had some serious EHing going on the night before in FB. When YHC arrived he was surprised to see all the FNG’s that showed up. The shovel flag was planted and we got to work.

Chatter was lite to start during the COP but with two FIFO FNG’s showing up, the PAX quickly got excited.

The theme was an extension of Carpenter’s ESPN post from last week. It’s a busy time in american sports at the moment so YHC (a sport fanatic himself) felt a sport theme was needed

First up, basketball. College basketball starts up in a just a few weeks and one of the most popular exercise for this sport is suicides. Also you can’t play basketball without practicing your jump shot so about 200 should do the trick. The PAX reluctantly agreed.

Next in honor of the up coming World Series time for a little baseball. Every PAX member was able to bat 1.000 with 2 homers. They had to do it the hard way but hopefully it was worth it.

Final sport was Soccer. YHC isn’t a huge soccer fan but if you add some crab walking and bear crawls into the sport I guess it’s ok. Abacus and Sugar Baby were some tough goalie but a few goals were had. Final score ended in a tie 2-2.

Time to mosey back to the flag for a ring a fire. Near the end of exercise and special guest came though and gave Abacus a slap on the butt. It’s ok that was just his wife 😉

Shout out to our most seasoned FNG Wild Thing (Double Respect) and our youngest Chewy (12) for posting.

Welcome to our other FNG’s: Pincher, Mud Face, ChowDAH, and Strickland (had to leave early will be named later). Hope to see you post again soon

YHC continues to be encouraged by Iron Sharpening Iron every week. The Creek has bought about just another reason why the 2nd F is so important.

Announcements 

YHC and Abacus explained a little more about what F3 is all about.

SPIT ON THAT!!

10 men stormed into #TheCreek on a crisp morning at 5:30 AM. The GLOOM was deep without a doubt! Abacus buried the shovel flag, and YHC (The Carpenter) fired up the troops for fast-paced Q. The theme for the Q was “Just Like ESPN (Almost).” The PAX tackled almost all of the exercises in sets of 20 while wondering how ESPN had anything to do with the challenge.

THE THANG

Mosey around the parking lot with a sharp turn away from the entrance back toward the bell tower. The PAX stopped where they left off last week in the grass behind the DUMPSTER.

COP

20 SSH, 20 Imperial Walkers, 20 SSH, 20 Hillbillies, 20 SSH, 20 Arm Rotations, 20 SSH, 20 American Hammers, 20 SSH

Mosey to the picnic area.

20 step-ups on the picnic table seats. Sprint around the church building. 20 step ups.

Hallelujahs – Sprint around the church building with hands in the air. 20 step ups hallelujah-style with hands up!

Partner up and do 3 Hail Mary sets on the picnic table flap jacking between partners.

20s for 20

Mosey across the field and located a corner.

Exercises moving through each corner of the field for a total of 20 minutes:

1. 20 jump squats
2. 20 merkins
3. 20 world war II sit-ups
4. 20 dips

Mosey to the flag at the edge of the parking lot.

End Of The Show

20 SSHs with crowd cheers!

COT, Numberama, Namerama…

FNG was named Toothbrush because Guppie saw him brushing his teeth in his truck before the start. Guppie couldn’t believe that someone would brush his teeth in a truck in a parking lot at 5:28 AM! Guppie has a lot to say for 13 year old… YHC took us out with a prayer and call to love and lead this day.

MOLESKIN:

This was the second Q for YHC after getting some (much-deserved) heat for not stepping up from The Creek and DaVille. 10 men, including a FNG (Toothbrush) and a guest from Raleigh (Fluoride) arrived in waves. The energy was high and the cool fall air appears to be igniting a higher level of engagement.

There was some pre-workout theatrics as Chapstick forgot his gloves. YardSale (his Dad) drove off at 5:22 AM to get them and the PAX wondered if he would make it back. Abacus showed up with his normal fire in his eyes but then realized that he wasn’t going to Q because YHC had signed up on the spreadsheet. Abacus and Guppie (his son) had set up a full Q with cones and a full line-up of exercises. Abacus pocketed the Q for another morning. Yardsale rolled back into the parking lot at 5:29 AM in dramatic fashion to a cheering crew!

YHC reminded the PAX the basic idea that F3 is a you-vs-you workout. Shortcuts do not do you any favors. If someone is ahead of you, then do not cut short your reps in order to keep up. Work harder so that you get stronger so you won’t have to do that in the (near) future. “The workouts don’t get easier but you will get stronger!” C’mon, MAN!

There was a good level of mumble chatter throughout the morning as the team got to work. The Hallelujahs running added a twist to the normal sprints around the church building at The Creek. Spit took the lead and showed how committing to 3-4 F3 workouts per week can up the game!

The PAX stopped in the middle of the field and looked up at the stars for a very short respite. Sometimes we need to look up in order to look forward and (re)engage with facing life’s challenges. The brief glance up set up the 20s for 20 throw down in the field.

Guppie and Abacus lapped some of the PAX in their aggressive attacking of the “20s for 20” exercises in the field. They are a strong and competitive father/son combo. YardSale gave the “Thank you, Carpenter. Give me another!” part way through the “20s for 20” that showed that he was in for a good fight (against himself in F3 style). Toothbrush shared that he was about to throw up in the field. THAT is the goal, brothers! A splash merlot makes everything better but he was able to hold it in (this time).

It was also noted the SSH total was 120 and it looks like YHC wants to increase that number with every Q (45 minutes of SSH…?)

ESPN’s “30 for 30” documentary films was the inspiration for today’s Q. We went with “20 for 20” today but the PAX showed that they could step up to a “30 for 30” beat down in the very near future. we were just like ESPN (almost) today. Stay tuned for this possibility at The Creek or DaVille in the weeks ahead…

The Carpenter

Aye!!!

10 brave souls and 1 FNG came out for YHC’s VQ

Thang:

COP

SSH x25

Don Quixotic x15

LBC x 15

Alabama Prom Date x 20

Arm Circles x5 little x 5 big reverso

Mosey (about 1/2 mile) to the Ashcreek Clubhouse

Partner Suicides

One partner runs suicides on the court while the other does the exercises then switch.

Excerises as a team:

100 Merkins
200 WWII Sit Ups
150 Jump Squats

Partner Run

Mosey down to the main road, One partner exercises down the road while other partner runs ahead to the median and back. Then partners switch. Exercises were Lunge walks, Bear Crawls and Broad Jump Burpee. Repeato until everyone is at the end of the median.

Mosey back to the church ( about 1/2 mile)

Tunnel of Love

While Pax plank side by side, one by one someone crawls under the tunnel of planking pax. Repeato until the Pax reaches the dumpster (about 75 yards)

COT/Namorama

YHC took us out

NMS

YHC was excited about his VQ so he shows up extra early to get everything set up but find Sugar Baby as already arrived. Great job Sugar Baby for Posting early!

Abacus forgot the shovel flag so the YHC didn’t get the experience of planting the flag. Oh well maybe next time

The PAX was very supportive of the YHC’s VQ. Everyone work as a team and got things done.

Welcome to GumBand. Excited to have you and hope to see you more and more

Announcements:

Two-hour convergence this Saturday at Dogpile starting at 6:00 AM with 7:00 AM start especially for FNGs.

Bel Monte 50K – Put is on your calendar gents.  March 11, 2017.  There are 25K and 50K options. See Circle K for details

Spit on that!!

9 pax plus one FNGs showed up for the second Q at The Creek.  The anxious pax watched the radar and came to become better.   This is what transpired:

 

Mosey to the side parking log

COP

• X35 SSH
• X30 LBC
• X20 Freddie Mercury’s
• X15 Don Quixotes

===========

THANG

Run to front parking lot and spelled out some big news in YHC’s

W – 23 American Hammers

O – 15 5 count Leg Crosses

L – 12 Derkins

F – 6 Burpees

P – 16 4 count V sit-ups

A – 1 Around the Clock Merkins

C – 3 Laps around NHBC

K – 11 Webbicides

Mosey to the corner lot by the bell tower.

===========

“Patience”

2 minutes of:  Arm Cross

“Sense of Urgency”

2 minutes of: LBCs

SWITCH

“Patience”

2 minutes of:  Al Gore

“Sense of Urgency”

2 minutes of: V sit-ups

SWITCH

“Patience”

1 minute of:  Little Arm Circles

“Sense of Urgency”

1 minute of: 5 ct. leg crosses

SWITCH

“Patience”

1 minute of:  Leg Lift

“Sense of Urgency”

1 minute of: Merkins

SWITCH

Mosey back to Flag

===========

COT/Namorama

NMS

The day started out with a haze of rain that provided some coolness and reminder of the week’s weather.  After warming up and embracing the weather YHC challenged the pax to find the hidden meaning of the first part. Guppy on the 3 laps around NHPC figured out that we were paying respect to his sister’s verbal commitment to swim for the Wolfpack (23=W, 15=O, 12=L…) next fall.

Next the pax learned a lesson in patience and sense of urgency – what it takes to swim at an elite level.  The pax was split with half concentrating on being patient while the other half concentrating on having a sense of urgency. Once they finished their 2 minutes of their lesson the groups flip flopped and conducted the other 2 minute lesson.  Once the 1 minute lessons began the heavens decided to open up to give everybody an early shower.

Everyone did an excellent job and we got to welcome Doogie to the F3 fold as he is in the process of moving to the area. As the pax broke the rain stopped as our time concluded together.

 

Announcements:

• October 8 Convergence:  http://f3nation.com/2016/09/23/preblast-convergence-oct-8-dogpile/
• Dec. 4 Bear Creek 10 mile trail race.

Abacus

5 pax plus two FNGs showed up for the first Q at Mile’s Creek – which is in a parking lot across the street from Milestone and Ashcreek neighborhoods by the cell phone / bell tower (New Highland Baptist Church).  This is what transpired:

Mosey to the side parking log

COP

• X35 SSH
• X30 4 count squats
• X25 Imperial Walkers
• X20 LBCs
• X15 Freddie Mercury’s
• X10 Merkins
• X5 Burpee’s

THANG

Run to Corner field for 4 Quarters of 11s:

1st Quarter:

• Crab walk 10 yards
  • Heels to Heaven (10,9,8,7,6,5,4,3,2,1)
• Run 10 yards
  • Alternate Merkins (1,2,3,4,5,6,7,8,9,10)

2nd Quarter

• Bear Crawl 20 yards
  • 2 Ct. American Hammers (10,9,8,7,6,5,4,3,2,1)
• Run 20 yards
  • Monkey Hops (1,2,3,4,5,6,7,8,9,10)

Halftime:

2 Around the Clock Merkins

3rd Quarter:

• Bounders 30 yards
  • LBCs (10,9,8,7,6,5,4,3,2,1)
• Run 30 yards
  • 2 ct. Mule Kicks (1,2,3,4,5,6,7,8,9,10)

4th Quarter:

• Kangaroos 40 yards
  • 5 Count Leg Crosses (10,9,)
• Run 40 yards
  • Burpees (1,2)

Mosey back to Flag

COT/Namorama

NMS

Fun was had by all, well, maybe not all.  This workout was to show what a battle royal we will be seeing tonight as Atlee takes on cross town rival Hanover.  The Pax saw early that it will be a throwdown as Sugar Baby screams for his Hawks.  YHC laughed inside as he knows what is in store for the pax and that Sugar Baby’s babies will be Raiders.  The grass was long, the field was wet, the chatter was low (as Lab Rat cheated on us with the fart sack) and the workout was a beat down.  After only 5 burpees in the COH, chatter from a FNG about “only 5” brought another YHC smile as the approaching 11s was in sight.

 

A brief warm-up became longer as YHC put the squats in cadence…  Ugh.  Fun was realized that you can get into the Skybox for $35 (35 SSHs) or pay online for $30 (30 squats) or $25 if your a booster member (25 Imperial Walkers), etc…   After that warmup we went to the field and began Quarter 1.  YHC lived up to his FNG name as he messed up his count in quarter 2.  The pax was introduced to “Around the Clock Merkins” at halftime – you start at 12 o’clock and after every merkin you put your right hand next to your left hand and then move your left hand out and go around till you get back to 12 o’clock – or go clockwise L to R and R out.  In the third quarter we did “bounders” (https://www.youtube.com/watch?v=TetOdoov7jk at 9:30 mark, they call it drive bounders) Time was running out in Quarter 4 so the 11s were cut down to the first 2 cycles. And yes, Abacus lived up to his name multiple times during Qing and namorama.

Announcements:

Spit reviewed some of the Mechanicsville workouts for everyone – Tomato Run, Da’Ville and now Mile’s Creek. Also talked about Dog Pile and other RVA workouts.

Abacus mentioned the upcoming Sept HDHH. We’re rolling strong on the southside on 9/28. Workout at 6pm, beers at 645. Details here:

http://f3nation.com/2016/09/19/928-hdhh-ill-see-you-at-tha-crossroads/

Fun times:

Abacus