F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: The Creek

2 guys showed up for a long overdue Opus beatdown COP — All the exercises lucky horseshoelap, 20 merkinslap, 20 merkins, 20 smurf jackslap, 20 merkins, 20 smurf jacks, 20 WW2lap, 20 merkins, 20 smurf jacks, 20 WW2, 20 jump squatslap, 20 merkins, 20 smurf jacks, 20 WW2, 20 jump squats, 20 plank jackslap, 20 smurf jacks, 20 WW2, 20 jump squats, 20 plank jackslap, 20 WW2, 20 jump squats, 20 plank jackslap, 20 jump squats, 20 plank jackslap, 20 plank jacks 50 calf raises, 20 dips, 20 donkey kicks Fun times had by two. Peace

Three men joined forces on a quiet cool morning for a self-inflicted beatdown at the ‘ol Creek. A short mosey from the side parking lot to the school’s admin office entrance and the party commenced.  The beatdown began with a COP involving full body stretches and limbering. We continued with merkins, arm circles, helicopters, imperial walkers, Ukrainian soldiers, cherry pickers and another set of merkins. We then tore through a gut buster with exercises as follows: LBCs, flutter kicks, LBCs, vertical scissors, LBCs, horizontal scissors, LBCs, full extension crunches, LBCs, Alabama prom dates, LBCs, one legged Alabama prom dates left,…

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…

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…

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 thangsLazy Dora100 — Mountain climbers and static plank200 — LBC’s and 6 inch hold300 — SSH and Al GoreHow about some form 4 corners?1st corner — 5 really good full range of motion merkins2nd — 5 really good, deep squats3rd — 5 really good feet on the ground WW2 situps4th — all of the aboveNext iteration — do 7 — same exact thing Final iteration — do 9 — same exact thing11’s featuring donkey kicks and Smurf Jacks2 stump…

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…

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 FreddiesRegular FreddiesTempo MerkinsAST’sTempo MerkinsAST’sTempo MerkinsAST’sArm circlesDying CockroachWindmillsDora 100 dips on bench200 stepups300 SSHHey wait, there’s an FNG here!…

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…

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,…

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