Author: Opus

slaughter start 5 burpees, 10 merkins, 20 AST’s, 10 merkins, 5 burpees

COP — arm circles, imperial wlkers, crabcakes, squat and calf raise combos, plank jacks split jacks, bird dogs, figure 4 squats

5 DK’s, bear crawl to 2nd post, lunge to bball courts, run a suicide, reverso back to the wall
repeato whole process with 10 DK’s
repeato whole process with 20 DK’s

4 corner Dora
one partner runs a four corners doing 10 SSH at each corner, the other partner does the following exercises
100 am hams
200 flutterkicks
300 LBC’s

head to the baseball diamond — wait, no too muddy, head to the track for an escalator of sorts:
1 person on each corner of the track.
person 1 — run to person 2 (who was doing squats), person 2 runs to 3 ( who was doing freddies), 3 runs to 4 who was doing merkins, 4 runs to finish the process

Some stretching at the end.

YHC begs forgiveness for the last exercise. It was supposed to happen differently — many mea culpas for that. Other than that, it was a decent workout. SYITG!!

A trio showed up to take on the morning the right way. Here is what transpired.

COP — start with ABC’s with legs (capitals only), cherry pickers, denice austins (nobody remembers her. sniff sniff), tempo merkins, helicopters, don quixotes, hillbillies, dirty dogs, Nancy Kerrigans

2 triple checks
1) 20 kb swings, mountain climbers, jump squats
2) 10 burpees, lunges, american hammers

Triple 4 corners
teeny tiny corners — bear crawl between corners
10 dirty dogs, 10 plank jacks, 10 AST’s, 10 merkins

slightly larger corners — lunge between corners
20 split jacks, 20 squats, 20 monkey Humpers, 20 SSH

even larger corners, — run between corners
30 crabcakes (Bulkhead’s fave), 30 dips, 30 one legged alabama prom dates, 30 scissor kicks

BAck to the flag for some increasing merkin action. Rotate around the circle — first person does one, next person ,etc. then up it to 2, then 3, etc. — we got to 8 today.

Mild stretching at the end.

Numbers, Names, Announcements

YHC was excited to get back out today after a week of recovering from a back issue. Felt good to exercise and hang out with the guys this morning. Mumblechatter was light, but spirits were high. Great times had by all. We laughed, we cried, it was better than Cats.

SYITG
Opus

4 guys came out to have a little picnic today. Here is what shook out.

COP — russian soldiers, LBC’s, Arm circles, Arm circles in am ham position, am hams, merkins with a pump

The Wall touch a tree–
one partner touches two trees, the other one does dk’s
one partner touches four trees, the other partner does stump merkins
one partner touches six trees, the other one does the wall sit
one partner touches eight tress, the other one does alternating hand touches to wall

The Picnic–
10 of each exercise — dips, derkins, skull crushers, inclined
then run and jump the loop
10 bulgarian lunges
run and jump the loop
10 of original exercises
lunge short sides, run long sides
10 bulgarian lunges
bear crawl short sides, run long sides
15 of original exercises — add a pump to the dips
run and jump the loop
15 bulgarian lunges
Back to the flag for some stretching!
NMS — great work this morning from all — fun stuff!

4 men gathered for some suckage this morning. Here is what transpired…

COP — arm circles, ankle circles, hip circles, crabcakes, the opus, helicopters

Time Stand Still Merkins — regular merkin, 2 count merkin down and up, 3 count merkin down and up, all the way to 7.

3 LIndsays — 10 and 30, 15 and 25, 20 and 20, 25 and 15, 30 and 10

Lindsay Vonn — split jacks and sumo squats
Lindsay Buckingham — flutterkicks and heels to heaven
Lidsay Wagner — donkey kicks and AST’s

Cindy

Partner up — one partner runs or lunges or walks to the school and back, the other is the timer and does 5 pull ups, 10 merkins and 15 squats, change jobs. Repeato 3x

Back to the flag for some stretching and some talk about the new Daville Schedule.

Great job this morning, guys. YHC will be feeling this today.

Look at the preblast for next week’s schedule. See you all in the gloom!!!!

a healthy 5 showed up this morning for a beatdown

Slaughter start was 10 burpees.

parking lot tracers

dry spot for COP — Helicopters, DQ, pickle pounders, jlos, imperial walkers, copperhead squats, dying cockroach, American ?.

30 dips, 30 inclined merkins, 30 Bulgarian lunges

4 corners 10 double clutch merkins, 20 jump squats, 30 ball dippers, 40 ijr

15 double clutch dips, 15 derkins, 15 donkey kicks

4 corners — 10 hrm, 20 heels to heaven, 30 something, 40 jlos

11’s — merkins and WW2

end it with a plank fest and a minute of stretching.

names numbers announcements

YHC took us out.

Great times this morning. went for some coffeteria afterwards at rise and shine. great convos about the future of f3, especially here in Daville.

5 guys showed up this morning to take on a basketball themed workout.

COP — SSH, Smurf Jacks, PLank Jacks, AST’s, flutterkicks, arm circles, DQ’s (not in that order)

Never ending 4 corners offense —

corner 1 — 10 merkins, run past the rest of the corners to get to the start
corner 1 — 10 merkins, corner 2 — 20 split jacks, head back to the start
corner 1 — 10 merkins, corner 2 — 20 split jacks, corner 3 — 30 flutterkicks, back to the start
corner 1 — 10 merkins, corner 2- 20 split jacks, corner 3 — 30 flutterkicks, corner 4 — 40 Bobby Hurley’s
next time around skip the 1st corner
next time around skip corners 1 and 2
A little wrinkle for the last time around…
40 merkins, 30 split jacks, 20 flutters, 10 Bobby Hurley’s

Pretend Shooting Drill
Line up at a corner of the bball court
One person starts this sequence — slide to the corner, run to the hoop and do a pretend layup, next corner slide the other way and Bernie Sanders back to the start. Repeato 4x
Everyone else waits until the previous person hits the first corner before starting. SSH while waiting.

Back to the flag for a variety of exercises.

Names, Numbers, Announcements

YHC has had a kinda crazy F3 week. Couldn’t find the PAX on Tuesday. Made a semi hard commit to do different runs on Thursday and showed up for neither one. Had to make up for it today! Felt old when Mr Holland said he had no idea who Bobby Hurley was… Good to see Clint back out this morning! HAGW!