Author: Opus

  • Better late than never…

    4 gents showed up. one was late. Thanks to bulkhead for taking the COP whilst YHC arrived.

    YHC woke up with quite a start at 5:25 and rushed his butt to get to Manndate. YHC has no idea what the COP was.

    After that we did a slow and steady workout.

    3 rounds of the following exercises
    reverse overhead press slowly — 10 seconds down — we did 8 reps of this
    tempo deadlift 10 seconds also 8 reps
    side lunge no bell 10 seconds both down and up — 5 per side
    low merkin position hold 30 seconds
    tempo split squat 10 seconds down and up, 5 per side
    bent row hold 30 seconds per side.

    and that was the whole workout.

    YHC wasn’t sure how this workout would go — some exercises were easier than YHC thought they would be. Some like the tempo split squat were much harder than imagined. Great work by all.

  • an early start to a gorgeous morning.

    3 runners came out to enjoy the morning!

    Nice easy run through kings charter and atlee ridge back along the main road.

  • It’s a good thing I am not teaching music today.

    6 guys came out this morning to lift some bells and to provide corrective guidance to the Q on counting properly.

    COP — SSH, Butt kickers, high knees, helicopters, cherry pickers, crab cakes, copperhead squats, hillbillies, IW, tempo merkin, heels to heaven, KB swings, KB press with flutterkick, KB figure 8’s

    CMIYC — one partner runs the loop, the other person lunges with Kettlebell

    DK — 10
    bear crawl
    10 renegade rows
    DK — 20
    bear crawl
    20 renegade rows
    DK — 30
    bear crawl
    30 renegade rows

    triple check
    bob and weave
    KB american hammers
    walk run to second lamppost and back

    4 corners
    OYO until time is called
    corner 1 — tricep press
    corner 2 — goblet squats
    corner 3 — some great exercise I can’t remember bc I laughed so hard at something that was said that I totally lost all memory of that time…
    corner 4 — lawnmowers

    Boat canoe confusion led by Yardsale
    Stretching

    Great working out with you all this morning. Laughed so hard I almost wet myself.

    Peace
    Opus

  • been a long lonely lonely lonely lonely lonely time.

    Nary an individual shewed up today. hence, yhc ran quarter mile repeats and will saveth the workout for Friday.

  • The runs

    3 runners and 2 ruckers assembled to greet the day the only way you should greet the day.

    That’s pretty much it. 4.25 miles or thereabouts for most of us. Speakeasy got more.

    See you all in the gloom!

  • Hmmm…

    Three guys came out to take on the day the F3 way.

    COP — copperhead squats, arm circles, cherry pickers, twisty jumps, Jazzercises, SSH, ukrainian soldiers, gas pumps, DQ

    Regressive plank exercises
    25 supermans
    20 2 count AST’s
    15 merkins
    10 2 count mountain climbers
    5 second 6 inch plank

    RUN A LAP
    25 2 count AST’s
    20 merkins
    15 2 count mountain climbers
    10 second 6 inch plank
    5 supermans

    RUN A LAP
    25 merkins
    20 2 count mountain climbers
    15 second 6 inch plank
    10 supermans
    5 2 count AST’s

    RUN A LAP
    25 2 count mountain climbers
    20 second 6 inch plank
    15 supermans
    10 2 count AST’s
    5 merkins

    RUN A LAP
    25 second 6 inch plank
    20 supermans
    15 2 count AST’s
    10 merkins
    5 2 count mountain climbers

    NEXT ROUND
    25 flutters
    20 freddies
    15 am hams
    10 heels to heaven
    5 box cutters

    RUN A LAP
    25 freddies
    20 am hams
    15 heels to heaven
    10 box cutters
    5 flutters

    RUN A LAP
    25 am hams
    20 heels to heaven
    15 box cutters
    10 flutters
    5 freddies

    Back to the flag for a few minutes of stretching

    Great morning for a workout — mumble chatter was minimal even though Yardsale was there. 🙂

    Announcements — next Thursday at 5:30 meet at drive shack for some fellowship time.

  • Hootenanny

    A quartet of guys showed up today. We did not sing.

    COP — crabcakes, figure 4 leg lifts, hello dollies, tempo merkins, speed skaters, smurf jacks, WW1 situps, helicopters, arm circles

    TOE TAP FESTIVAL
    30 second toe taps, 30 seconds rest
    40 second toe taps, 20 seconds rest
    50 second toe taps, 10 second rest
    60 second toe taps

    TENNIS COURT CRAWL
    One partner starts bear crawling, the other one runs the width of all the courts then passes the partner and touches the first fence then comes back to the partner and trades jobs. Keep doing this until the Q says “Finito.”

    DORA
    one partner runs the perimeter of the courts, the other one starts these exercises
    100 WW1 situps
    200 LBC’s
    300 Flutterkicks

    BALLS TO THE WALL REPEATS
    30 seconds Balls to the Wall — come down — Al Gore for 30 seconds
    35ish seconds Balls to the Wall — come down — Al Gore for about 35 seconds
    40 second Balls to the Wall — come down — Al Gore for a little while

    Back to the Flag for some stretching

    Names Numbers Announcements

    Pray for Efe Obrimah’s family and friends — Efe had just graduated Atlee back in June. He passed away this past weekend cause unknown at this point. Thank you.

  • Did someone say Smurf Jacks??

    5 guys showed up without burgers or fries to work their buns off this morning.

    COP — Copperhead Squats, Slow lunges, HRM’s, travoltas, flutterkicks, dying cockroach, arm circles, DQ, twisty jumps, IW

    Bolt 45’s — 15 halfway down squats, 15 midpoint to all the way down squats, 15 jump squats

    dora — one partner does a lunge to the first island, then returns the other partner works on
    50 smurf jacks, 100 mountain donkeys, 150 split jacks

    triple quintuple check — complete three rounds of the following
    20 donkey kicks (second time add 5, third time add 5 more)
    smurf jacks
    HRM
    Freddies
    People’s chair

    head to the benches for
    10 slow dips in cadence
    15 OYO regular dips
    15 per side Skull crushers

    back to the flag for more Smurf jacks and some stretching

    Names, Numbers, Announcements

    NMS — great workout today! YHC needs a nap!!

  • Oh my lort.

    7 guys came out for an epic beatdown of the hot potato variety.

    Started out with a Yardsale
    COP — arm circles, cherry pickers, HRM’s, SSH, some other things I don’t remember

    Triple Check
    Run the loop, demon crushers, sit up presses

    Pass it on to the trout
    Off to the bus loop…
    bear crawl with KB to the light then 25 KB swings
    bear crawl with KB to the next light 25 kb swings again
    crawl bear with KB to the next light burpees with kb up to chin
    crawl bear with KB to next light lay on back and touch heels
    backward lunge with KB — around the worlds

    Opus took the next one —
    Don’t Drop the soap
    Hold KB in front of you for as long as possible
    When you drop it, run a penalty lap and then 15 merkins
    Do this 2x
    which left us enough time for a bunch of boat canoes!

    Numbers, Names
    Announcements — neighborhood (Kings Charter) workout at 7 this upcoming Saturday!

    NMS — great group this morning at Manndate! Trout brought the hammer down and killed all of us with the bear crawl/crawl bear with kettlebells. Brutal.

  • no weinke, no cry

    8 guys came out this morning to take on the challenge of a new day.

    COP — SSH, arm circles, squats with a hitch

    Headed off campus to the giles neighborhood. Stop for various exercises along the way.

    When we got to the traffic circle, we partnered up for a little CMIYC. One person lunged, the other person ran around the circle and caught them. trade off and keep doing this until we finished the circle.

    Hey! We made it to the clubhouse and look! Pull up bars. Triple up, .. I mean… quadruple up for a triple quadruple check. four exercises done three times.
    timer — 20 skull crushers on the rock or log of their choice.
    pull ups
    lbc’s
    monkey humpers
    Obvi, the Q did not give great directions on this one bc someone’s group messed up the order of things. and people didn’t know which exercise they were supposed to be doing. Eventually it all got sorted out. kind of.

    head to the parking lot for a mini dora
    50 merkins
    100 ww2
    150 SSH (cut short a little so we could get back to the flag)
    other person bernie sanders towards the road, regular run back

    back to the flag included a few sprints, a few walks and a few exercises.

    time for 2 minutes of stretching

    Numbers names and announcements, YHC took us out

    NMS —
    1. Great showing this morning!! Was not expecting that many dudes, but was thrilled!
    2. Either some people need to give directions better or some people need to listen better. Not going to throw any of my teammates under the bus.
    3. Yardsale is a beast at running backwards! He might be faster running backwards than forwards!!

    Peace out,

    Opus