Author: Opus

  • New exercise Friday!!

    3 guys showed up today to TRI some new exercises…

    Heres what transpired…

    COP — a few exercises

    New Exercise Friday routine
    Tabletop crunches — reach behind legs and touch hands
    Lay down flat — elbow to knee, then hand to foot
    RUN THE LOOP
    slow down heels to heaven
    dirty dogs
    elbow plank rotations
    RUN THE LOOP and TOUCH the overhangs
    american hammers
    plank position, bring one leg in, twist in to the body (do both sides)
    heel taps laying on back

    TRIPLE CHECK
    P1 — donkey kicks
    P2 — people’s chair
    P3 — bear crawl to first island, crawl bear back

    BENCH WORK
    squat kicks — 10 in cadence
    5 really good upward merkins
    5 really good derkins

    Do this 3x

    Nice work this morning! Everyone loved the new exercises 🙂

    HAGWeekend!

  • Quads for the quad

    4 guys came out to tackle Dapile this morning. Was supposed to be a hot potato but two guys took it over.

    COP — IW, helicopters, DQ, Dying Cockroach, american hammers, arm circles in american hammer position, american hammers, arm circles (reverso) in am ham position, other things…
    OPUS turn
    Dora
    100 derkins
    200 dips
    300 step ups (changed to SSH for time sake)
    other partner bear crawls to the curb and runs back. Later changed to Lunging

    10 2 count mountain climbers, short sprint repeato 2x

    MR HOLLAND
    crossy road — various ways of crossing the road (bear crawl, broad jumps, etc.) No one got hit by a car, so it was successful
    SSH for the cars as they came by
    20 WW2 situps

    Alphabet activity every speed bump on the way back
    starting with F
    F — Freddy Mercuries
    G — gas pumps
    H — Helix/Hindu Squats
    I — Ice skaters
    J — Jump Squats
    K — Kicks of Flutter
    L — Lunges
    M — 3 way merkins 10 regular, 10 arms further out, 5 diamonds
    N — Not Falling over (one legged squats)
    O/P — Opus loves Plank Jacks

    Back to the Flag

  • Corn Flakes (and Bananas)

    8 guys showed up after a brutal Commanders loss to drown their sorrows in some exercise.

    COP — fun exercises to warm up

    Progressive 4 corners —
    10 merkins
    10 merkins, 20 WW2
    10 merkins, 20 WW2, 30 split jacks
    10 merkins, 20 WW2, 30 split jacks, 40 LBC’s

    Meet in the Middle
    partners on opposite ends of the lot
    one side does 20 flutterkicks, other side does 20 squats
    meet in the middle for 10 boo yah merkins
    travel to the other side and do those exercises.
    Come back and do 30 of each with boo yahs in the middle
    come back and do 40 of each with boo yahs at the end

    3 sets fo partner leg tosses (20 each)
    one go round of swordfighting

    merkin ring of fire
    some stretching

    Great morning — every body was fairly upbeat despite the Commanders losing last night!

    SYITG!

  • That’s not Uranus!

    8 guys showed up to rock a Monday Daville!

    Parking Lot Tracers

    COP — Crunchy Frogs, Hillbillies, Copperhead Squats, Helicopters, Plank leg curls, Top Half merkins, bottom half merkins, full merkins (tempo)

    CMYIC —
    one partner lunges. other partner does 5 burpees and catches up with other partner.
    1/2 way around the lunger switches to broad jumps

    Tennis Court partner 4 corners
    1st corner — 20 PLT’s
    2nd corner — other partner’s turn
    3rd corner — partner merkins with feet on back
    4th corner — other parnter’s turn

    11’s
    merkins and WW2’s

    exercises at lightposts on the way back wait for the 6

    1 minute of flutterkicks

    Numbers, Names, Announcements

    Hotel California shared that he has lost 20 pounds so far on this journey! Congrats and this is only the beginning!!


  • While you’re down there…

    COP —

    hillbillies
    SSH
    cherry pickers
    jump squats
    AST’s
    crabcakes
    IJR
    pistol squats foot on wall

    20 stepups, 15 dips. 10 tempo inclined merkins — repeat stepups with bell

    20 squats, walk half loop, 15 squat with press, walk half loop, 10 squat with press and tricep

    LAZY DORA

    100 am hamBTTW
    150 thrusterspartner does people’s chair against wall
    200 kb flutterkicks6 inches
    flutterkicks, am ham

    Boat Canoes

  • Oh What a Beautiful Morning

    No it’s not Oklahoma. It’s better than that. It’s Virginia in the Autumn

    7 dudes showed up to get fit.

    Here is what happened.

    10 burpee slaughter start. Woot.

    COP — a lot of fun exercises including plank jack merkins, AmHam, arm circles, ankle circles, leg lifts twice, Freddies, DQ, etc.

    Doracides
    100 merkins
    200 squats
    300 Flutterkicks

    11’s
    Calf raises and WW2 lunge between stations

    That was it!
    Great morning with sub 60 temps. Lots of stars in the sky and a few planets as well!

    Thanks gents!

  • baby animals

    5 gents came to work out. 5 guys left 1 percent better than they were.

    COP — tempo merkins, arm circles, copperhead squats, am ham, flutters, LBC’s IW,

    DORA —
    100 bench step ups
    200 dips
    300 SSH

    ISLAND HOPPING
    30 second Wall Sit
    15 DK’s
    bear crawl
    10 deep squats
    lunge
    10 2 ct Shoulder taps
    lunge
    10 WW2
    lunge
    10 merkins
    lunge
    bear crawl
    repeato in reverso on the way backo

    next iteration
    1 minute wall sit
    20 DK’s

    bear crawl
    15 deep squats
    lunge
    15 shoulder taps
    lunge
    15 WW2
    lunge
    15 merkins
    lunge
    bear crawl

    out of time. sniff sniff

    great times had by most this morning.


  • ocho.

    8 dudes showed up to take on the day the F3 way.

    COP — IW, Copperhead Squats, hrm’s, gas pumps, LBC’s, AST’s

    THE BEAST —
    6 of these exercises at each island
    1) squats
    2) merkins
    3) smurf jacks
    4) WW2’s
    5) IW
    6) Burpees

    LAZY DORA —
    100 Flutterkicks, hold 6 inches
    200 Squats, hold al gore
    300 LBC’s, hold plank

    Fun times had by all today as we pushed ourselves and didn’t hurt ourselves

  • Runners gonna run

    4 guys came out to run today — here is what happened.

    We ran.
    Haha.
    Farmhouse loop with a little extra
    Between 4.25 and 5 miles
    Lots of conversation.

  • Planks a lot!

    5 guys came without the burgers and fries to take on the day the right way.

    COP — Hillbillies, Copperhead squats, LBC’s, DQ’s, Helicopters

    Plank set 1
    elbow plank — pump biceps 30 times
    tall plank with single leg kicks (20)
    Do this 3 times
    Jog to new spot
    Plank set 2
    30 shoulder taps
    20 Wide grip merkins
    Do this 3 times
    Jog to new spot
    Plank set 3
    30 mountain climbers
    20 plank up downs (modified to plank jacks)
    do this 3 times
    Jog to new spot
    Plank set 4
    elbow plank — knee to opposite elbow (30)
    merkins (20)
    do this 3 times

    Done with planks.

    Love Hill — back of school
    One partner runs down to the gate and back
    Other partner does lunges, then broad jump burpees, then bear crawl

    Dora Hill
    one partner Bernies up, runs back down
    100 box cutters
    200 squats
    300 SSH

    On the way back to the flag, every speed bump do 10 split jacks

    Some stretching at the end.

    Great times had by all — coffeeteria was amazing — we got to hear about everybody’s trips and even Phonics joined us this morning!

    Peace out!