3 year anniversary of Copperhead Creek

9 pax at Copperhead Creek to help celebrate our 3 year anniversary.

So it’s hard to believe that we’ve been doing this thing called F3 in Taylorsville. And it’s been a great experience thus far. Like YHC told the men this morning I might not be in the best shape of my life but I’m in better shape then I was 3 years ago. This goes back to something I heard Dredd say in an interview he did not too long ago. Today was my WAS/NOW day to see where I was 3 years ago of the things I couldn’t do to the things I can now do. Ok enough of that sappy crap let’s get to what happened at Copperhead Creek this morning.

Block Burpees x 10 OYO

SSH x 15 ic

American Hammers with blocks x 15 ic

LBC with blocks x 15 ic

Humpy’s x 15 ic

ATT x 15 ic

Windmill x 15 ic

Merkins x 15 OYO

Pick up the blocks and make a short mosey to the other side of the park.

Well since this was our 3 year YHC wanted to bring some new ideas to Taylorsville. So done some looking around on F3 Nation and found a few new things. And here are a couple of those things.

Burp&Merk so this how this works. You go down for a burpee and at the bottom you do 1 Merkin then finish out the burpee like normal, then 2 Merkins, then 3, then 4. And you see where this is going. We went to 10 Merkins at the bottom. So that’s a total of 10 burpees and 55 Merkins. Yep it sucked.

Hail Mary partner up. While P1 holds a plank P2 does dips with his legs on P1’s back then flapjack. We did 10 of these.

It’s time for a Spoke. Keep your same partner from the Hail Mary. We had 5 different stations on this Spoke.

In the middle 10 SSH

Blocks x 30

Logs x 15 overhead press

Tires x 6 flips P1 flip the tire P2 does squats then flapjack

Picnic Tables x 15 bench press

Picnic Tables x 15 cliffhanger merkins

Mosey to the parking deck in town. And yes Taylorsville has a parking deck.

And here is another new exercise YHC found. It’s called Batwing.

Batwing 20 little arm circles hold 20 reverse little arm circles rest arms then 20 seal claps hold 20 overhead claps.

Now after a good shoulder burn it’s time for what we were calling The 4 Corner Coon Ball, but we renamed it to CoonBallCrawl. So what is this you ask. Well we start off with a raccoon crawl on the curb, go into balls to the wall, wall walk, then into a bear crawl, and finish up with a lunge walk.

And one last new exercise YHC found is called Burpee Dans. So you do 1 burpee then lunge walk a set distance, then 2 burpees lunge walk, 3 burpees lunge walk. We did this up to 5 burpees. And that comes to 15 burpees. But do as many as you can.

Cave raise x 15 ic

mosey back to the park and done, well we thought we were done until HBC said it was his Birthday.

And a Happy Birthday to HBC and thanks for the 57 Merkins you blessed us with.

YHC just wants to say thanks for HBC and Taz for making their way over to Copperhead this morning it was great to have you guys. And to all the T’ville pax that posted today thank you for posting Saturday after Saturday.