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 ham | BTTW | ||||
| 150 thrusters | partner does people’s chair against wall | ||||
| 200 kb flutterkicks | 6 inches | ||||
| flutterkicks, am ham |
Boat Canoes
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!
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.
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
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.
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!
5 guys total including an FNG came out this morning to Dapile to feel the heat and embrace the sweat!
Opus —
COP included merkins, DQ, IW, LBC’s, Flutters, and other stuff
DORA —
Short run to the fence and back
100 stepups
200 squats
300 SSH
passed it on to Helix
to the bball courts
4 corners plus one
plus one runs and relieves the corner who runs and relieves the next corner, etc.
corners were
Monkey Humpers, merkins, flutterkicks, do something on the pull up bar (pullups, hanging, etc.)
passed it to Phonics
11’s
1 WW2
10 Burpees
etc.
passed it to Mr Holland
20 AM ham each speed hump
sprint to the first one, then every other one we jogged or walked.
Back to the flag
V ups (5 OYO)
Opus took us out.
Jul4 convergence at Dogpile 7 am
Good to have a FNG out today — karate instructor and builder of guitars. Welcome Mustang
6 guys including one summer tour visitor came out for an incendiary workout.
COP —
IJR, Hillbillies, DQ, crabcakes, a few other things…
You Dropped a Bomb on Me — GAP Band
1982 — a band of brothers from Tulsa OK exploded onto the music scene with this funk hit
Every time You Dropped a Bomb on me showed up, PAX did a burpee, other exercises included trunk twists, SSH, arm circles, butt kickers, high knees
TNT — ACDC
1975 — Aussie rockers blew it up with this powerful song off their High Voltage LP. Bon Scott on lead vocals
“Oi” — merkins
various plank positions for the verses (one hand, one leg, etc.)
TNT — down to elbow plank and back up
anything after TNT — plank jacks
on the word explode, lower slowly to two inches
guitar solo — squats
at the end where everything falls apart, as many merkins as possible
Triple check
timer is doing 10 jump ups on to pull up bars
dips
freddies
4 corners
10 merkins
20 jump squats
30 WW2
40 SSH
5 DK’s 5 deep squats
10 DK’s, 10 squats
15 DK’s, 15 squats
time for stretching
Nice to have 6 on a Friday! YHC will try and post from Hilton Head. Will see you all in three weeks!
2 dudes came to heft some bells this morning. Here is what went down…
COP — Helicopters, DQ, Hillbillies, copperhead squats, HRM, AST’s, leg lifts, freddies
Progressive Dora
100 renegade rows
200 Goblet squats
300 flutterkicks holding bell
other partner runs to first light then back, then second light and back, progressing to the last light and then regressing to the first light
11’s
1 demon crusher, 10 merkins
time for a few boat canoes
Lots of extra talk time this morning. Yard sale is a good talker. 🙂
The most fun two people could have together without getting jiggy with it.
3 bootcampers and one runner came out today for an hour long hot potato beatdown. no sad clowns.
Opus — run .8 miles to the back of the school
COP — Helicopters, Rotating Merkins, other things YHC can’t remember
One person runs up the hill
Second person lunges up
Third person stays down the bottom and does merkins
When runner hits the lunger on the way back the lunger starts running.
When runner hits the third person down the bottom, they start lunging.
Continue until every one has done the merkins.
Bulkhead
to the track for some four corners
first corner — squats
second corner — dips
third corner — heels to heaven
fourth corner — mountain climbers
4 laps total
1st lap was 10 of each exercise
2nd lap — 20
3rd lap — 30
then just a running lap
Helix —
Triple check
one partner does a pull up bar swing
second partner does crunchy frogs
timer goes to the football warmup thing and jumps over the bars all the way down and back. whew.
passed back to Opus
native american run back to the flag.
then some minutes of mary
Spit ran and clocked in 5.5 miles
fun times had by all!