Author: Opus

  • 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

  • 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