Tag: The Creek

A slight chill in the air brought out two bootcampers while fart boxes trapped most of the rest of our F3 M’Ville bros. The beatdown went as follows:

Karate style stretches and limbering followed by arm circles, helicopters, Don Quixotes, imperial walkers, Ukrainian soldiers, merkins, and LBCs started the beatdown. We then did 30 sec wall sit, merkins, and calf raises. Next came 45 sec wall sit, merkins, and calf raises. A third round included 1 minute wall sit, merkins, and calf raises. We then moseyed to the front parking lot to perform a triple check as follows: merkins, copperhead squats, mosey around the front parking lot. Rinse and repeat three times. Final mosey to the side parking lot brought us to a gut buster that went as follows: LBCS, flutter kicks, LBCs, scissor kicks, LBCs, full extension crunches, LBCs, Jane fondas, LBCs. Recover, stretches to end the beatdown. 

Namarama, numberama, COT, Q saw us out. 

3 men posted to end their work week right. Mosey around the parking lot.

COP: SSH, imp walkers, Ukrainian soldiers, DQs, helicopters, HRMs etc.

4 corners cumulative: C1 10x Merkin’s, C2 10x merkins + 10x squats, C3 10x merkins + squats + WW2s, C4 10x merkins+squats+WW2s+penguins

Triple check – step ups, dips, mosey around court yard

Lunge + jumps + merkins on the way to the playground

Pull up + Penguin pyramid (1 pull-ups + 2 pyramid) up to 3 pull ups

Mosey back to flag stopping for more merkins

MoM + merkins

Numbers, names, Boo Boo took us out

Merkin count = 100

4 guys came out for a hot potato Q — good times!

YHC doesn’t really remember all that happened. but it was a good time had by all!

Welcome to F3 on a cold rainy (shoulda been snowy) morning!

COP — Hillbillies, Crunchy Frogs, DQ, Helicopters, Dying Cockroach, other thangs

Lazy Dora
100 — Mountain climbers and static plank
200 — LBC’s and 6 inch hold
300 — SSH and Al Gore

How about some form 4 corners?
1st corner — 5 really good full range of motion merkins
2nd — 5 really good, deep squats
3rd — 5 really good feet on the ground WW2 situps
4th — all of the above

Next iteration — do 7 — same exact thing

Final iteration — do 9 — same exact thing

11’s
featuring donkey kicks and Smurf Jacks

2 stump merkins then hold BTTW for 20 seconds
4 stump merkins and hold BTTW 20 seconds

A few stretches and YHC took us out!

Great morning for a workout SYITG!

It appears only two M’villers survived last night’s pseudo-Hot Ones chicken wings challenge F2 at PBR Mechanicsville.

COP: helicopters, arm circles, imperial walkers, Don Quixotes, cherry pickers

Thang: a gut buster with LBC‘s, Alabama prom, dates, static leg extensions, repeat three times. A mosey followed by a triple check of Merkins, squats, calf raises, mosey around the block for a timer. Another mosey to front parking lot for a two person Demi Dora 50 Merkins 100 LBCs, 150 squats, mosey in between to three islands.

Hot potato Q to Opus:

11’s with Modified Wall Merkins and jump squats. Lunges in between.

Mosey to closing stretches

Name-arama, numberama, announcements, COT Opus took us out.

The simple answer to that question is… YHC left them at home. To be clear, YHC had pants on — but they were compression pants. In the fog of morning, somehow the shorts didn’t make it on the body. Thanks Bulkhead for pointing this out during the COP. YHC had the opportunity to go home after the workout and put shorts on over top before heading to breakfast.

And now to the workout…
We began with 5 guys in the COP —
Tempo Freddies
Regular Freddies
Tempo Merkins
AST’s
Tempo Merkins
AST’s
Tempo Merkins
AST’s
Arm circles
Dying Cockroach
Windmills

Dora
100 dips on bench
200 stepups
300 SSH

Hey wait, there’s an FNG here! 20 minutes tardy. Hmmm…

Finish the Dora

Bear Crawl to corner, 5 merkins, run to corner, 5 merkins, lunge to corner, 5 merkins, jog to last corner, 5 merkins

Wrap it up, head out for some brekkie.

No name was given to the new guy bc he didn’t make it through a full workout. Welcome, Kevin — hope you return next week so we can give you a name.

In what has become a tradition in DaVille on Fridays during holiday’s, 6 Davillians came for a shorten workout.

Plan was for a 30 min workout follow by 2nd F breakfast at Rinse and Shine

Here is how it went down.

Mosey around parking to our normal COP location

COP (All IC) – SSH, DQ, Imperal Walkers, LBC’s, Heels to Heaven, AL Prom Date, Arm Circles

Mosey to the courtyard

Beast – 6 exercises, 6 reps, 6 time with a loop around the courtyard each time. Merkins, American Hammers, Donkey Kicks, Bobby Hurleys, SSH, Burpees

Native American Run with optional Burpees back to the VSF

Numberrama, Namerama, Announcements, Opus took us out

Great last Friday of 2023 and even better 2nd F at Rise and Shine

Spit On That

4 DaVillians posted on a cool Friday to kick start their Holiday week the right way.

Mosey around the parking lot then a little COP

Mosey to flag pole for 50x toe taps, 50x calf raises, 50x mountain climbers

Mosey to picnic benches 10x dips, 10x step ups, 10x crunchy frogs, lap around courtyard then rinse and repeat two more times for 15x and 20x

Mosey to courtyard for a Dora: 100x merkins, 200x flutterkicks, 300x SSH

4 corners – 20x squats, 20x arm circles, 20x heels to heave, 20x Carolina dry docks

Mosey back to flag for stretching.

Names, numbers, Opus took us out.

4 guys showed up to take on the day the right way!

COP — a plethora of exercises I don’t remember but they were great!

Parking lot thang
Monkey Jumpers — 10 monkey humpers, jump to the next line repeat all the way to the next island
SSH Hops — 10 SSH then hop to the next line repeat all the way to next island (8)
plank jack bears — 10 plank jacks then bear crawl to next line repeat all the way to the next island (8)
alabama prom date gets a bad case of the crabs — 10 APD’s, 10 crabcakes, crab walk to the next line repeat all the way to next island (8)

Triple Check — run the basket ball court, 1 burpee at each corner
Freddies
squats

CMIYC — one person bernie sanders, other does 5 merkins to catch up, switch roles

7’s — 6 jump squats, 1 burpee

stretching , Opus took us out.

Great morning — prayer requests were mentioned this morning — not sure if I have permission to share details, but pray for Rachel (next door neighbor to Booboo and Ashley (surf n turf’s daughter) Thanks!

YHC pulled into The Creek with the PAX waiting. I decided to take the Q because I didn’t want a Mustang beatdown.

A couple of triple checks and a four corners did the trick.