Author: Opus

  • Bringing it!

    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

  • You dropped a bomb on me

    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

    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.

  • hour of power

    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!



  • 54

    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.

  • Did you get those from the ladies section??

    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,

  • Just another Saturday

    3 guys showed up, I mean 4 showed up. One had to try and find the other three and finally did.

    Hybrid potato this morning.

    Opus started with a mile run and then some exercises for a COP — then a triple check but only do it two times. I person runs the cul de sac, the other two do Wilson’s Boxing Cockroaches

    Then it was Helix’s turn — run over a mile then a lazy dora of one man hang on the pull up bar while the other did 100 merkins, 200 mountain climbers, 300 SSH

    off to Bulkhead — we finished up with a run around the back of the building about another mile. Then we started some exercises and almost got run over so we called it quits at that point. Ain’t nobody got time for that!

    Numbers, Names, etc.

  • Kettlebells rock

    dos hermanos showed up to rock some kettlebells

    COP — lots of fun exercises!

    to the bus loop
    alternate 20 over head presses, 20 goblet squats each light

    lazy dora
    100 KB flutters, 6 inches
    150 KB lawnmowers, peoples chair
    200 round the worlds, plank

    11’s
    burpees and sit up presses

    End of story

  • I wanna be sedated

    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 cool dudes.

    Two guys braved the cooler weather this morning to take on their day the right way.

    COP — SSH, flutters, scissors, heel touches, APD’s, crunchy frogs, Am Ham, Arm circles in ham ham position, merkins, mountain climbers IW, Ukrainian soldiers

    Touch a tree Dora —
    100 DK’s
    200 squats
    300 SSH

    merkin conglomeration
    incline
    L Hand on curb
    R Hand on curb
    decline
    L foot in air
    R foot in air

    Lindsay
    10 split jacks, 30 LBC’s
    15 and 25
    20 and 20, etc.

    run around chick and back

    some stretches

    DONE!