Tag: The Creek

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.

Two, no wait three guys showed up for an Opus burner.

COP — lots of great exercises that did a lot of good

Triple check
Lunge to the second island, run back
Jump Squats
Freddies

Extended Four corners
corner 1 20 merkins
run all the way back to home
corner 1 — same, add corner 2 (20 WW2’s)
back to home
corner 1 and corner 2 same, add corner 3 (20 split jacks)
back to home
corner 1 corner 2 and corner 3 — same add corner 4 (20 IW’s)
skip corner 1 only do 2,3,4
skip corners 1 and 2 only do 3 and 4.

Back to home.

Lovely time had by all this morning! Mustang kinda scared me by showing up late and coming around the corner like the wild horse he is!

4 men posted on a crisp November morning to celebrate the 248th Marine Corps birthday the right way.

COP

Pull-up/Merkins pyramid – 1 pull-up+1 merkin, 1 pull up + 2 merkins…all the way to 10 merkins.

Mosey to parking lot for ascending squats with lunges in between parking lot lines and reverse back.

Dora – 100x Carolina dry docks, 200x Don Qs, 300x flutter kicks

4 corners – C1 10x burpees, C2 20x seal claps, C3 20x T claps, C4 20x arm circles and 20x reverse.

Mosey back to flag for some stretching.

Names, numbers, Spit took us out.

COP

Bunch of exercises, you should have been there.

3 guys showed up today to TRI some new exercises…

Heres what transpired…

COP — a few exercises

New Exercise Friday routine
Tabletop crunches — reach behind legs and touch hands
Lay down flat — elbow to knee, then hand to foot
RUN THE LOOP
slow down heels to heaven
dirty dogs
elbow plank rotations
RUN THE LOOP and TOUCH the overhangs
american hammers
plank position, bring one leg in, twist in to the body (do both sides)
heel taps laying on back

TRIPLE CHECK
P1 — donkey kicks
P2 — people’s chair
P3 — bear crawl to first island, crawl bear back

BENCH WORK
squat kicks — 10 in cadence
5 really good upward merkins
5 really good derkins

Do this 3x

Nice work this morning! Everyone loved the new exercises 🙂

HAGWeekend!

8 guys showed up after a brutal Commanders loss to drown their sorrows in some exercise.

COP — fun exercises to warm up

Progressive 4 corners —
10 merkins
10 merkins, 20 WW2
10 merkins, 20 WW2, 30 split jacks
10 merkins, 20 WW2, 30 split jacks, 40 LBC’s

Meet in the Middle
partners on opposite ends of the lot
one side does 20 flutterkicks, other side does 20 squats
meet in the middle for 10 boo yah merkins
travel to the other side and do those exercises.
Come back and do 30 of each with boo yahs in the middle
come back and do 40 of each with boo yahs at the end

3 sets fo partner leg tosses (20 each)
one go round of swordfighting

merkin ring of fire
some stretching

Great morning — every body was fairly upbeat despite the Commanders losing last night!

SYITG!