Two guys made the most of the beautiful morning to see what the creek had to offer.
COP — goodly amount of exercises
10 calf raises, 10 merkins
20 calf raises, 10 squats
30 calf raises, 10 am ham
40 calf raises, 10 freddies
4 corners (2x)
great morning had by all!
3 guys came out to take on the day the right way
COP included a lot of the normal ones, but also some gradual leg raises and some dirty dogs
Extended 4 corners
10 jump squats
20 merkins
30 am ham
40 SSH
40 jump squats
10 merkins
20 am ham
30 SSH
30 jump squats
40 merkins
10 am ham
20 SSH
20 jump squats
30 merkins
40 am ham
10 SSH
some dips
some DK’s
done!
3 guys including a Kotter stopped by to take on the day the Kettlebell way
COP — various fun exercises
Triple check
50 SSH (timer)
situp presses
1 KB thruster with 5 halos
head over to the bus loop for some bus loop exercises
KB slog —
throw the KB and bear crawl to the grate
do the same uphill
please refrain from dropping the soap
hold the weight out in front
dropping it means a penalty lap
plus 10 WW2 situps upon return
Great morning with some great dudes!
6 guys came out to lift some bells. Some of them were blue.
COP — normal stuff
Line it up — rotate after
Jump rope 25 times
Around the world
Presses
Lawnmowers
Halos
KB Squats
3x around the whole gauntlet
Bus loop bop
every streetlight is 5 KB renegade rows each side
every bus is a different exercise — the number we did depended on the number of the bus (all numbers added together)
20 KB calf raises at the cones
KB Death Crawl
plank position — throw KB on the ground and crawl to it
throw with the other hand
keep going until we reach the grate (unless your name is Yardsale who did extra credit)
return back to home base the same way
Boat Canoe deluxe version
Yardsale led the boat canoes as always and added some other things to the mix
Happy new Year! Some of us are going to be doing a sugar fast for the month of January!
Opus
5 guys, including the aforementioned Phonics, gathered for some good workout time and then some really good grub.
Short COP…. Dirty dogs, etc.
Gimme 5
5 exercises — merkins, donkey kicks, mountain climbers, WW2s, monkey humpers
do all 5 exercises 5 reps, run to the 1st island and back
Increase to 10x each, run to 2nd island and back
increase to 15x each, run to 3rd island and back
increase to 20x each, run to 4th island and back
COP again?? — arm circles and helicopters
Calf raises and people’s chair — 20 calf’s 30 sec people’s chair 2x, 40 calf raises, 30 second people’s chair
fun times had by all!
opus
A triumvirate of dudes came out for a chilly Saturday workout.
COP — lots of fun exercises including dirty dogs
triple check on the hill
timer — broad jump up, run back down
toe taps
ab workout of your choosing
menage a trois sur une colline
One person runs up the hill — the others are switching between lunging and bear crawling
continue until the hill is completed
another triple check
swingset extensions out
swingset pull in
timer is 50 merkins
11’s
up the hill
10 dks on the tennis fence
1 jump squat
some running, some joggin on the way back
A few stretches to finish
3 guys showed up this morning for a shortened workout and some coffee and fellowship time
COP — Helicopters, IJR, DQ, Freddie/flutter routine 3x
trippel check
timer — bear crawl, then lunge, then run
step ups/skull crushers
dips/incline merkins
sequence
20 calf raises
island 1 — merkins 10
back to calf raises
next time do island 1 and
island 2 — toe taps 20
back to island 1 for 10 merkins
and 20 calf raises again
then do 10 merkins, 20 toe taps 30 LBC
back to 20 taps and 10 merkins
20 DK’s to finish
Coffee, IB and UFO conversations
Good times had by all!
3 runners and 6 ruckers came out to hit the mean streets of Mechanicsville on the most gorgeous day of all.
4 plus miles by the runners, 2.5 by the ruckers.
Good times had by all
Great morning for a workout — Hot potato was called and we went forth
COP — normal stuff, nothing too crazy
extended four corners — Opus
10 merkins
20 WW2
30 SSH
40 squats
rotate around so that every exercise is done 10, 20, 30 and 40 times.
Pass to Helix
bear crawl to your partner, give them a high 5
crawl bear back to the start
do it again with the other hand
crab walk to your partner
give them a foot 5
walk crab back
do it again with other foot
Partner 11’s
one partner does 10 assisted merkins and 1 PLT
next partner does 9 and 2
etc. and etc.
Pass to Trail Mix
Dip/LBC combo
50 of each
IP run back, tag Spit who was running
Stretching…
Coffee…
Great morning!!
4 ruckers and 2 runners came to enjoy the beautiful weather
Fun times had by all
OPus