F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: The Creek

10 really good guys came out this morning for a good friday beatdown. Here is what happened… Run around the church, one length as a backwards run. Circle up for the COP Everyone in the circle, sideways bear crawl around the circle to the right. At the Q’s call, do 5 merkins. Repeat one more time to the right, then do the same thing going back to the left. Copperhead SquatsSSHJack SquatsTempo MerkinsDiamond MerkinsArm circlesLBC’sPistol Squats Head to the Pavilion for the next set of exercises –1 box jump, 1 inclined merkin on benchesincrease by ones up to 5 of…

11 warriors rolled into The Creek to take part in some ESPN festivities that went something like this… Slaughter start with 30 burpees Mosey to the other side of the parking lot. COP All IC – 21 SSHs, 13 HRMs, 2 copperhead squats, 3 imperial walkers – Repeat the sequence. Arm circles, don quixotes. 30 for 20 (not enough time for 30) Mosey to the pavilion, partner up, one partner heads toward the church building, the other partner heads out into the field. Corner 1 – 30 merkins, Corner 2 – 30 LBCs, Corner 3 – 30 squats, Corner 4…

7 men arrived for a Q not fit for any 2.0’s, and barely for us. COP: SSH, arm circles, LBC’s, DQ. Mosey to Mudface’s truck to pick up Deadweight, our 75 pound sandbag, for Native American sandbag lunge–first PAX puts sandbag on shoulders, lunges 10 steps, drops sandbag, runs to back of line, next PAX picks it up. Rinse and repeat around the parking lot and to the middle of the field, each man taking it at least 3 times. Time for grass drills! PAX runs in place, high knees, while one member does a combination of lifts, squats with…

3 years ago, YHC rolled into his first F3 workout and this morning he led another one with 8 other warriors and it went down like this… Mosey around the church building COP All IC – 50 SSHs, arm circles, 10 don quixotes, 20 hand-release merkins (HRMs), 25 LBCs, 20 crab cakes Mosey to the corner of the building Four Corners – 10 merkins at the first corner, 20 merkins at the second corner, 30 merkins at the third corner, 40 merkins at the fourth corner. Four Corners again – 10 WWII sit-ups at the first corner, 20 WWII sit-ups…

8 Davillians came out to embrace one of the first mornings of spring, 63 and sunny. Here is what we did.. COP SSH, merkins, invisible jumpropes, DQ, LBC’s, arm circles, more SSH Mosey to end of parking lot by tower, partner up. One partner runs to first island, other does HRM, switch, run to second island, Bobby Hurley’s, switch, run to end, Freddie Mercury’s. Mosey to picnic shelter, OYO, 16 each of dips, box jumps, derkins and LBC’s. All warmed up, time for some fun. The field’s right there, let’s do partner carry! Forward 10 steps, both do 10 merkins,…

6 showed up today to take on the challenge of the Creek. 6 survived.COP went like this — SSHIW’sJack SquatsReverse MerkinsDiamond MerkinsWW1 situpsdying cockroachtravoltasfreddiestoe tapsuneven merkins on curb LOVE SHACK — merkin on each Love Shack in the song. Verses included plank Jacks, Mountain Climbers, various planks, side planks, etc. Parking Lot Tracers 4 corners of the shack –10 american hammers10 am ham, 20 jump squats10 am ham, 20 jump squats, 30 SSH10 am ham, 20 jump squats, 30 SSH, 40 Merkins30 SSH, 20 jump squats, 10 am ham20 jump squats, 10 am ham10 am hamcatch me if you canone…

The rain may have kept some away but 12 fighters jumped out of the fart sack and rolled into The Creek for a battle that went something like this… Mosey around the church building to the far part of the parking lot. COP All IC – 50 SSHs, 50 LBCs, 50 Imperial Walkers, 10 Don Quixotes, 10 Helicopters Mosey to the pavilion. CRUSH THIS! 5 skull crushers one way, 5 skull crushers the other way, 5 two-count flutter kicks, hold six inches for 5 count – All IC Repeat with 10 each, repeat with 15 each, repeat with 20 each,…

10 Davillians arrived at The Creek to enjoy some laughter, wet butts, and yeah a workout too. This is how it went down While the PAX was completing SSH, YHC started with the disclaimer and the fact today’s COP would be a little different. Wednesday night UNC defeated Duke 88-72 in the best rivalry of all American sports. As YHC is a lifelong UNC basketball fan, today’s COP was focus on this historic beatdown COP – The following exercises were completed while the PAX mosey around the AO including a little tour of the Ashcreek neighborhood. ALL IC Slaughter Start…

12 Davillians including one FNG arrived on a warm Friday morning ready for another beatdown This how it went down Slaughter Start – 5 Burpee OYO YHC (with some help from Rounders) had everyone park on the side so we could complete the first ever parking lot tracers at The Creek COP (ALL IC) – SSH, Hillbillies, DQ, Merkins, LBC’s, Gas Pump, Arm Circles THANG Insane Four Corners – Start a first corner with 5 reps of an exercise + 1 Burpee then add 5 reps and 1 burpee at the next corner. Rinse and Repeat till we reached 50…

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