Author: Opus

  • The wind doth blow

    2 runners and 2 ruckers made the most of the morning.

    Runners did a run/walk and got in 3.5 miles. Ruckers got in 4.5.

    Nice job, gents!

  • Crawl baby crawl

    4 guys started off the day celebrating their freedom to workout as they see fit.

    Slaughter start — 5 burpees, 10 merkins, 20 AST’s

    COP — a smorgasbord of exercises guaranteed to please

    Crawl it!
    Bear Crawl to first island, crab to second, bear to third, crab to fourth run back

    upon return, do the following
    50 SSH
    40 LBC’s
    30 Squats
    20 Am Ham
    10 merkins
    Repeato 4x

    to the benches
    10 bulgarian split squats both sides
    20 dips
    30 stepups
    20 dips
    10 bulgarian split squats both sides

    3 minutes of stretching

  • 6 count. not for the faint of heart.

    5 guys showed up for a friday morning beatdown
    Here is what happened…

    Run away from Yardsale as he shows up a smidge late.

    COP — various exercises including crunchy frogs, arm circles, and a 6 count exercise that no one could seem to get right… including YHC. oh well. will try again next time.

    10 DK’s
    lunge to end of sidewalk
    10 squats
    run to island 1
    10 WW2
    run to island 2
    10 merkins
    run to island 3
    10 flutterkicks
    run to the end and then back to the start

    Repeato with 15 and then 20 of each

    4 corners with 5 people
    5th person relieves number 1 who then relieves corner 2 person, etc.
    exercises at each corner were:
    jump squats
    am ham
    high knees
    dry docks

    to the benches
    one group runs the loop as the timer
    other group does skull crushers
    switch
    repeato with dips
    do all that one more time

    back to the flag for some stretching!

    YHC was glad to lead this crazy crowd this morning — good to see Rounders again.

  • Over hill, over dale

    3 guys including one kotter got together for some hill repeats.

    We ran the triangle hill in giles multiple times until YHC’s hip decided to not work anymore. Then we stopped.

  • hot potato? naaa… yhc got this.

    4 guys showed up on a Saturday for a hot potato that was taken over by the Opus

    Run a little bit
    COP — lots of fun exercises YHC can’t remember

    Tennis Court four corners x4
    10 merkins, 20 monkey humpers, 30 LBC, 40 SSH
    Rotate through that sequence so every exercise gets one set of 10, 20 , 30 and 40

    run some more, then walk, then lunge…

    touch a tree mini dora
    100 squats
    150 WW2
    200 SSH

    back to the flag

    Good morning with some guys YHC hadn’t seen in a while. Hope to see them again soon!

  • better late than never

    15 Boot campers and 1 runner showed up to take on the day the right way. Here is what transpired…

    COP — SSH, IW, Copperhead Squats, dying cockroach, crab cakes, LBC’s, merkins, dirty dogs

    Mountain Dora —

    one person runs to the bottom of the hill and back, the other does these exercises
    100 merkins
    200 LBC’s
    300 SSH
    200 LBC’s
    100 merkins

    to the tennis court for some CMIYC
    one person runs the perimeter, the other does:
    broad jump burpees, then switch
    lunges, then switch
    feet up on fence bear crawl, switch

    minute to win it —
    do the following exercise combo AMRAP in one minute
    1) 5 2 count mountain climbers, 5 plank jacks
    2) 5 monkey humpers, 5 bobby hurleys
    3) 5 merkins, 5 AST
    4) 5 reverse crunches, 5 WW2

    back to the flag for some phonics circle time.
    merkins + dry docks
    side plank raises R
    back plank raises
    side plank raises L

    Announcements —
    Be ready for the next installment of the Frozen Triangle in January! Check the preblast for more info!

    NMS — A really late Daville stand alone AO takeover after YHC got sick the last time YHC was supposed to lead. What a great group of guys on Southside. YHC vows to return over the Christmas break!
    All apologies to Nancy Lopez for messing up his name! Mea culpa, brother.

  • mo merkins

    2 guys came out to hot potato it today.

    Bulkhead took the COP — with lots of exercises including 20 merkins

    Cumulative 4 corners —
    10 merkins
    10 merkins, 20 squats
    10 merkins, 20 squats, 30 LBC’s
    `0 merkins, 20 squats, 30 LBC’s, 40 mountain climbers

    Opus took over
    Lindsay with merkins and flutterkicks

    Dora — run to the bench and do 5 dips and return
    100 — jump squats
    200 — Freddies
    300 — SSH

    1 more cumulative 4 corners
    10 merkins
    10 merkins, 20 high knees
    10 merkins, 20 high knees, 30 IW
    10 merkins, 20 high knees, 30 IW, 40 LBC’s

    Fun times had by all.

  • Blood Moon

    Pretty cool to have seen the lunar eclipse this morning!

    5 guys came and made easy work of a 4.3 mile run.

    The loop went Craney Island to Giles, out the side door, cross the main road, through Taylor Farms, into Honey Meadows and around the back of the school.

    Thanks for the great conversation and encouragement!

    Opus

  • The 6 are in

    6 gents showed up to brave the darkness and wake up on the right side of the bed. Here is what went down…

    Opus started out the fun with a little parking lot tracer action.
    COP consisted of some very normal exercises, but also some dirty dogs and mountain climbers and figure 4 crunches

    Opus took the PAX for its first triple check —
    lunge to the second island, run back is the timer
    dips off the high stones
    and merkins

    Speakeasy took the next triple check
    Longish run to the school is the timer
    Flutterkicks
    Curb toe taps

    Finished off with some corned beef
    Shuttle run timer
    LBC’s
    Jumpropes

    Good time had by all — glad we had 6 today for all those triple checks!

    Blessings
    Opus

  • Where are the ruckers???

    Almost sunny and 70 this morning as three faithful runners showed up to take on the day the right way.

    1 mile moderate jog

    3 — .6 mile loops trying to up our interval pace

    around a mile jog at the end to cool down

    Good time had by all — no ruckers this morning. afraid of the rain?

    opus