Tag: The Creek

Opus warmed us up with a mix of arm circles, don quixotes, merkins, lbcs, etc…

Opus started the workout: Flutter kick/hold 6 inch combo, plant/ast combo. Partner runs to island, does 10 jump squats and returns. Other partner stays at curb and planks up. When runner returns, they do 10 boo yah merkins. Each partner took 2 turns.

Hand off to Yard Sale. Started with 4 corners but diverted a bit. Mosey to first corner for 40 LBCs, Mosey to flag pole for 40 calf raises, Mosey to 3rd corner for 40 alabama prom dates. Mosey to 4th corner for 40 monkey humpers. Mosey to basketball court. Partner up for 100 of each. One partner runs a suicide while one does 100 WW2 Situps, 100 Heals to Heaven, 100 flutter kicks. Mosey to wall for 4 one minute wall sits. Mosey to parking lot for 1 minute of boat canoes and 2 minutes of flutter kicks.

Numberama, Namarama and Opus took us out with a prayer.

Thank you for letting Opus and I Q. Everyday is better when in starts with F3.

No it’s not Oklahoma. It’s better than that. It’s Virginia in the Autumn

7 dudes showed up to get fit.

Here is what happened.

10 burpee slaughter start. Woot.

COP — a lot of fun exercises including plank jack merkins, AmHam, arm circles, ankle circles, leg lifts twice, Freddies, DQ, etc.

Doracides
100 merkins
200 squats
300 Flutterkicks

11’s
Calf raises and WW2 lunge between stations

That was it!
Great morning with sub 60 temps. Lots of stars in the sky and a few planets as well!

Thanks gents!

5 gents came to work out. 5 guys left 1 percent better than they were.

COP — tempo merkins, arm circles, copperhead squats, am ham, flutters, LBC’s IW,

DORA —
100 bench step ups
200 dips
300 SSH

ISLAND HOPPING
30 second Wall Sit
15 DK’s
bear crawl
10 deep squats
lunge
10 2 ct Shoulder taps
lunge
10 WW2
lunge
10 merkins
lunge
bear crawl
repeato in reverso on the way backo

next iteration
1 minute wall sit
20 DK’s

bear crawl
15 deep squats
lunge
15 shoulder taps
lunge
15 WW2
lunge
15 merkins
lunge
bear crawl

out of time. sniff sniff

great times had by most this morning.

6 men posted at The Creek on a cool first day of September morning.

• COP
  • SSH
  • Don Qs
  • Helicopters
  • Imp walkers
  • Cherry pickers
  • Arm circles
  • HRMs
  • Flutter kicks, Freddy Mercuries, American hammers
• Triple check
  • P1 negative pull ups
  • P2 Dips
  • P3 Mosey and touch 3 trees
• Appalachian Billy Madison (same as Billy Madison but only go up to fifth grade)
  • 1st grade SSH
  • 2nd grade Mountain climbers
  • 3rd grade Squats
  • 4th grade Merkins
  • 5th grade Burpees
• Island hop MoM – slow mosey from island to island and do an ab exercise in cadence
  • LBCs, Flutterkicks, WWIIs, American hammers, heels to heaven, gas pumps
• Stretching to close it out
• Numbers, names, Spit took us out
• Labor Day Covergence at Dog Pile Monday at 7am
• Great job gents

5 HIM’s posted to The Creek this morning, which included one FNG. All HIM’s soon realized why Boo Boo doesn’t play cards as his shuffling leads to some awkward face card stacking of the deck…

Warm-O-Rama: Quick mosey to the flag poles. COP – various light stretches, 10 each: SSH, Merkins, Squats, LBC’s, Hello Dolly’s, & Flutter Kicks

The Thang: Deck of Death: Spades = Squats; Hearts = Step-Ups; Diamonds = Merkins; Clubs = LBC’s; Joker = Burpees x10.

YHC took us out in prayer.

3 Davillians brave the rain to finish the work week with some coupon fun

This how it went down

Grab a coupon (cinderblock) and mosey to the covering by the office

COP (ALL IC) – SSH, DQ, Helicopters, Imperial Walkers, American Hammers, LBC’s, AL Prom Dates, Heels to Heaven, Arm Circles

THANG

Mosey to the courtyard

Triple Check #1 – Coupon Lunge, Curls, Overhead Press

Triple Check #2 – Run around the courtyard, Coupon Walk Sit, Swings

Coupon Crawl – Bear crawl with Coupon and stop at each creak for increasing Merkins up to 5 then turn around and come back with decreasing back to 1

Lunge Squats – Lunging to each creak increasing Squats up to 6 then turn around and come back still increasing up to 12

Mosey back to the VF

2 MOS (minutes of straights)

Numberrama, Namerama, Announcements, YHC took us out

MOLESKIN

YHC had plans for more intense coupon workout by the track today but as it is tradition at The Creek, when it rains we use the school awning. Bulkhead was glad to hear that with “Plan B” murder bunnies was scratched

TClaps to Mustang for being in his second week and post 4 times this week

SPIT ON THAT!!

Five guys posted to Pearson’s Corner to end the week right. The crow/vulture/mini-falcon swirling around the PAX reported the following:

Mosey to the sign in front of the school for a COP: SSH, IW, Birddogs. This ground is bone dry – whither the humidity? PAX were grateful to mosey to the field with grass uncut since May.

COP 2: Merkins (with grass in the face), Suzanne Somers, Copperhead Squats, Helicopters.

Mosey to the parking lot for Tracers, except with Bear Crawl, Crawl Bear, and Side Crawl. Reverse Crunches and Arm Circles IC. Reverso on the Tracers. Hello Dolly and Moroccan Dance Party IC.

Mosey to the soccer field for a Lindsay: Squats and Freddie Mercurys with a 10-pace Crab Walk in between each set. Now this is reasonable grass.

Mosey to the baseball field for Four Corners: 10 Merkins, 20 Jump Squats, 30 American Hammers, 40 Mountain Climbers. Rinse and Repeat.

Mosey to the swings for three sets of 10 Swing Jerkins and Al Gore. Mosey back to the VSF for 1 Burpee.

Announcements: Homegrown half and 10k, August 19th. Pickleball tournament, August 26th.

NMS: Opus and Bulkhead had competing UVa/VT gear. Pavarotti was singing about his tomato pie. BooBoo, Opus, and YHC pondered whether it is more trouble to take the family out to eat on vacation or just stay home and cook.

Thanks to DaVille for the hospitality this week. YHC will be back!

4 DaVillians and 1 summer tourist posted today. Triple Respect to Pig Skin for making the trek up to northern most AO in F3RVA.

• COP
• Under the overhead in front of office. Starting at first beam do 1 merkin + 4 plank jacks. Then step to next beam do 2 merkins + 8 planks jacks. Rinse and repeat all the way to 9 beams.
• Catch me if you can modified. PAX lunge walk in single file line around the big parking lot, last man runs around the parking lot stopping at every corner to do a burpee.
• Dora – 100 x squats, 200 x crunchy frogs, 300 mountain climbers
• Few minutes of stretching
• Numbers, names, Pig Skin took us out.

It is good to be back home and back in the routine after some nice time off. Glad to have Yardsale’s company for a light tabatha workout this morning.

• COP
• Squats, HRMs, LBCs, arm circles, calf raises, Alabama prom dates, step ups, dips
• Some stretching to close it out

6 guys including one summer tour visitor came out for an incendiary workout.

COP —
IJR, Hillbillies, DQ, crabcakes, a few other things…

You Dropped a Bomb on Me — GAP Band
1982 — a band of brothers from Tulsa OK exploded onto the music scene with this funk hit
Every time You Dropped a Bomb on me showed up, PAX did a burpee, other exercises included trunk twists, SSH, arm circles, butt kickers, high knees

TNT — ACDC
1975 — Aussie rockers blew it up with this powerful song off their High Voltage LP. Bon Scott on lead vocals
“Oi” — merkins
various plank positions for the verses (one hand, one leg, etc.)
TNT — down to elbow plank and back up
anything after TNT — plank jacks
on the word explode, lower slowly to two inches
guitar solo — squats
at the end where everything falls apart, as many merkins as possible

Triple check
timer is doing 10 jump ups on to pull up bars
dips
freddies

4 corners
10 merkins
20 jump squats
30 WW2
40 SSH

5 DK’s 5 deep squats
10 DK’s, 10 squats
15 DK’s, 15 squats

time for stretching

Nice to have 6 on a Friday! YHC will try and post from Hilton Head. Will see you all in three weeks!