Author: Opus

4 guys came out this morning for a bday beatdown

COP –54 SSH, crabcakes, heel reaches, flutterkicks, crunchy frogs, mountain climbers, AST’s

KB slide — line up next to each other in plank position
first person does 10 renegade rows with kettlebell with LH, slide over and do the same with RH
then run to back of line
next person goes until all have gone,
next time 8, then 6,4,2

KB circle
every other person has a KB
timer is the heavy KB
10 AM ham, rotate around the circle
rest of the group does A, ham until the timer calls the rotation

same concept with
10 kb squats

and again with flutter kick presses

repeat the whole sequence

DORA
100 mountain donkeys
200 SSH
300 LBC
timer lunges to first island and back

Thanks for coming out for YHC’s bday — fun times had by all.

5 guys came to make fun of Yardsale’s skinny pants this morning.

COP — Helicopters, am ham, and other things

7 of diamonds
at each base
7 burpees
14 merkins
21 am ham
28 flutters
21 jump squats
14 AST’s
7 V-ups

Increasing Lieutenant Dans
1 Lieutenant Dan, 1 broad jump
increase the amounts until time is up

Great morning had by all, except Yardsale who a goodly amount of ribbing for his choice of fashion wear,

A quartet of guys showed up to get kicked in the head this morning.

This is what transpired —

Short mosey to pick up Bulkhead who was a few minutes late.
Find some grass so we can get sedated
A section — tabletops (elbow to regular plank over and over)
B section — mountain climbers
Guitar solo — burpees
ending plank jacks, then SSH

COP — crunches, smurf jacks, lunges, dirty dogs, arm circles, DQ, Am ham

CMIYC — one partner broad jumps, the other does ten merkins and then runs to catch up, switch roles and continue for the whole circumference of the lot

Lazy Dora — 100 merkins, hold plank
200 squats, hold wall sit
300 LBC’s, hold 6 inches

toe taps, pull ups, PLT’s, partner jump overs, back to flag for a merkin ring of fire

THE END

Great morning — fun times had by all — sore already — HAGW!

Two dudes came out to take on St Patricks Day the hard way.

Here is what happened!

COP — a few exercises YHC doesn’t remember

golden horseshoe
lap, 20 merkins
lap, 20 merkins, 20 smurf jacks
lap, 20 merkins, 20 smurf jacks, 20 WW2
lap, 20 merkins, 20 smurf jacks, 20 WW2, 20 jump squats
lap, 20 merkins, 20 smurf jacks, 20 WW2, 20 jump squats, 20 plank jacks
lap, 20 smurf jacks, 20 WW2, 20 jump squats, 20 plank jacks
lap, 20 WW2, 20 jump squats, 20 plank jacks
lap, 20 jump squats, 20 plank jacks
lap, 20 plank jacks

A little stretching and that was that!

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

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.