Author: Opus

  • Kettle bell blueballs

    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

  • Ho ho ho — phonics on a Friday?

    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

  • I had a good title for this one, but then I forgot…

    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

  • Post turkey workout

    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!

  • Perfect morning for a run/ruck

    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

  • and then there were four … five

    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!!

  • Oh yeah

    4 ruckers and 2 runners came to enjoy the beautiful weather

    Fun times had by all

    OPus

  • Triptiks

    4 workout dudes and one runner showed up this morning for a kinda crazy workout.

    Phonics kicked things off with a COP and then 10 minutes of repeating exercises
    5 pull ups
    10 merkins
    15 squats
    Optional slide on the metal slide. Helix attempted twice and then decided after he broke skin the second time he didn’t want to keep going.

    Helix leads
    Diabolical 11’s at the super wet soccer field
    10 burpees — run at 100 percent to the other side
    1 flutter kick — move at 10 percent back to the other side.
    keep going 9 burpees is 90 percent run, etc.

    Mustang leads
    over to the tennis courts
    2 sets of 4 corners
    First version is 10 of each exercise
    Second version is 20 of each
    Merkins
    American Hammers
    Ukrainian Soldiers
    Calf Raises

    I have 8 minutes at the end to lead —
    run/walk/jog to different areas on the way back adding various exercises along the way
    dips, SSH, monkey humpers, other things.

    Good times had by most everyone. Spit did a combo this morning of 5+ miles running and 2 miles walking!

    Opus

  • reverse dora

    Great morning for a workout. Much fun was had.

    COP — lots of exercises including the Eric Heiden

    REVERSE DORA
    300 SSH
    200 Squats
    100 merkins
    1st person runs to 1st island
    Switch off
    2nd person runs to 1st island
    then the second island
    then the third, back to first, etc.

    Donkey wheelbarro thang
    Partner up
    20 DK’s
    Wheelbarrow down the hill
    Switch who is wheelbarrowing back up the hill

    20 DK’s
    Person who went up is now going down
    Vice versa

    Back to the flags for some GRAMS.

    Great group this morning. They didn’t complain that much.

  • Scalding Potato

    9 guys showed up for a scalding potato

    Corned Beef
    Led COP, then parking lot 11’s
    squats and WW2

    Bulkhead
    quadruple check
    Pull up bar mayhem
    plank jack thang
    knees to chest
    run the perimeter of the bball court

    Mr Holland
    upper, core, lower body alternation at each fence post opening

    Back to Flag
    Each person calls an ab exercise, PAX does them

    Good showing this morning. Fun times had by most.

    OPUS