Author: Opus

  • runners and walkers and biker oh my. and your little dog too.

    6 runners, 2 walk/ruckers and 1 biker made up this morning’s cast of characters. great time had by all. good to see Gilligan for a second day in a row.

  • fri-yay!

    ABC’s with legs

    COP — DQ, IJR, copperhead squats, smurf jacks, one legged merkins, dirty dogs, crunchy frogs, john travoltas, mountain climbers

    to the bench
    skull crushers, dips with a clutch, squats with a clutch, one legged and one handed merkins
    run the loop
    repeato with more repetitions, and then yet again.

    to the track
    choppy feet for 5 seconds, sprint 1/4 lap
    repeat all the way around the track.
    choppy feet for 10 seconds, sprint 1/2 lap
    do twice

    one person at a time does 5 pull ups, the rest run to the trees and back, switch out till everyone is done.

    ascending tempo merkins
    1 regular merkins
    1 2count merkin
    1 3 count merkin
    all the way to 10

    back to the flag for some stretching


  • BdayQ

    A quartet of guys came out to celebrate YHC’s bday. Fun times were had by some.

    COP — copperhead, IW, DQ, crabcakes, freddies, WW1 situps, eric heidens

    KB diamond — two people have KB’s two do not — rotate around the circle doing in cadence exercises as listed below:

    american hammers (with and without bell)
    Situps and situp presses
    merkin and KB merkins
    squats and goblet squats

    Dora
    run the perimeter of the bball court
    100 burpees, 200 mountain climbers, 300 IJR

    Back to the beginning for some abdominal Mary’s
    Stretching and we’re done

    Fun workout with some great brothers! Looking forward to doing this again when YHC turns 54!

  • “As long as they’re on a leash…”

    3 runners and 2 ruckers plus a feline friend (Hershey) came out this morning to take on the day the right way!

    Not sure where the ruckers went, but the runners hit about 4 miles in the Rutland neighborhood along with Cool Spring West.

    Good times had by all. Yardsale says the greatest things that become backblast titles.

    Peace
    Opus

  • Seis de Mayo

    Cinco de Mayo has its merits, but Seis de Mayo has more history. It was a workout and a history lesson today.

    COP — Imperial Walkers, SSH, Copperhead Squats, butt kickers, dQ, flutterkicks, makhtar n’diayes, IJR

    On this Day in 1937, the Hindenberg blew up in a fiery crash.
    In honor,we did BLIMPS
    B– 5 burpees
    L — 10 lunges each leg
    I — 15 Imperial Walkers
    M — 20 merkins
    P — 25 plank jacks
    S — 30 squats

    In 1954, some dude in England broke the 4 minute mile
    In honor we did
    1 minute plank
    1 minute SSH
    1 minute LBCs
    1 minute merkins

    May 6, 1945 — Victory in Europe Day
    We celebrated by doing 45 of every exercise listed below in 4 sets of 10 and one set of 5
    WW2 situps, American Hammers, divebomber merkins

    Freud’s Bday 1856
    25 alabama prom dates
    25 monkey humpers
    25 pickle pounders

    George Clooney’s bday
    Oceans Elevens
    10 o brother hillbillies
    1 heartbeat flutterkick

    May 6 2022 only happened once and it started off with the right way. I heard this story recently about the famous rocker Warren Zevon. Zevon was dying of cancer in 2003 and made an appearance on the David Letterman show. Dave asked him if he had any different perspective on life based on the fact that his life was really short at that point. Zevon’s response was this “Enjoy every sandwich”. I don’t believe the quote was meant to be flip in any way, but as a guideline to life to remember to enjoy everything even the stuff that seems super mundane. Be present in the moment, gentlemen.

  • Say hello to my little friend

    a trio of guys showed up this morning to start off the day in the right way.

    COP — IJR, Arm circles, merkins, plank jacks, AST’s, helicopters, chinooks, cherry pickers, LBC’s, Heels to HEaven, DQ’s

    10-20-30-40
    10 uneven merkins both sides
    20 toe taps
    30 squats
    40 SSH
    Touch a car and repeato

    10-20-30-40 part 2
    10 big boy sit ups
    20 jump squats
    30 mountain climbers
    40 hillbillies
    touch a car and repeato

    37 calf raises

    triple check
    swing push outs
    swing pull ins
    run to the second light post

    triple check
    pull ups
    am hams
    run to school and back

    Great time had by all this morning. Yardsale had too many clothes on this morning. SYITG!

  • hitting a wall

    4 guys came out to take on the day the right way.

    COP — SSH, copperheads, hrm’s, hillbillies, arm circles, scorpion kicks, dying cockroach, plyometric jumps, smurf jacks, flutterkicks, dirty dogs

    to the wall
    16 mountain donkeys
    8 a side one legged wall squats, run to end of lot and back
    increase to 20 and 10
    24 and 12

    Short Dora
    stump merkins 50
    regular merkins 100
    AST’s 150
    partner lunges to building and back

    20 per side skull crushers at picnic table
    25 dips

    run the inside loop, jumping and touching overhangs
    20 squats
    run 1/2 the loop with the jumping thing
    20 monkey humpers
    run the other half
    20 WW2

    stretching for a few minutes

    Speakeasy, nice job this morning for your second bootcamp ever. Hope you continue to make this a part of your routine. Fun times this morning! SYITG!

  • Runners rock.

    3 guys came out to run. And that is what we did.

    Run through Giles, back through Craney, back to the school, do a loop around atlee. the end. 4.5 miles. lots of fun had by all.

  • relaxed workout

    2 guys showed up for a beatdown this morning. No one was injured so it was a good morning!

    COP ==

    cop — arm circles, SsH, iw,
    lunges, merkins, ast’s, mountain climbers

    4 corners —
    15 flutters
    15 flutters, 15 am ham
    15 flutters, 15 am ham, 15 freddies
    15 flutters, 15 am ham, 15 freddies, 15 cockroaches

    reverso
    15 cockroaches
    15 cockroaches, 15 freddies
    15 cockroaches, 15 freddies, 15 am ham
    15 cockroaches, 15 freddies, 15 am ham, 15 flutters

    lazy dora
    100 merkins while other person does plank
    200 monkey humpers — other person holds 6 inches
    300 SSH with a wall sit

    11’s
    1 stump merkin and 10 ww2 sit ups….

    Good workout this morning — not too much running, in fact none at all.
    SYITG!

  • it was the best of times, it was the worst of times

    3 guys came out to enjoy a little lucky (or was it monkey) horseshoe?

    COP — copperhead squats, SSH, merkins, smurf jacks, diamonds, arm circles, hillbillies, side lunge with a knee raise, dirty dogs

    Lucky Horseshoe
    Run 1 lap
    20 merkins
    Run 1 lap
    20 merkins, 20 sumo squats
    Run 1 lap
    20 merkins, 20 sumo squats, 20 dips
    Run 1 lap
    20 merkins, 20 sumo squats, 20 dips, 20 WW2
    Run 1 lap
    20 sumo squats, 20 dips, 20 WW2
    run 1 lap
    20 dips, 20 ww2
    run 1 lap
    20 ww2
    run 1 lap

    pike burpees — do 1 at first lamp post, add 1 for every new lamp post up to 5

    Come back and stretch a little

    Great work this morning… fun stuff! SYITG!!