Author: Opus

  • magnificent 7

    7 guys showed up to beat the cold and run an hour or so.

    Giles loop into Craney Island and back.

    Mileage range from 5.6 to 6.5.

    coffeteria afterwards at local cup! Nice work everyone!

  • feels like the first time

    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.

  • The hard way

    8 guys took some time this morning for a 5k the hard way. Fun times had by all! Happy Thanksgiving!!!!

  • We found Opus

    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!

  • Where is that confounded bridge??

    13 unlucky (or lucky) guys showed up for a good butt-kicking this morning at Dogpile!

    We took off the opposite way than usual which made Oyster question YHC’s authority and sanity. NBD.

    COP — IJR, crab cakes, LBC’s, IW’s, dirty dogs, flutterkicks, copperhead squats, lunges, slow V-ups, some other stuff

    Head to the Bridge.
    Fast guys first. Run the bridge all the way to Riverside Drive. Each light either do 2 burpees or 5 merkins. REturn when the first people come back and pass you.

    Triple check from the shelter
    Run from the shelter to the road and back
    Skull crushers on the benches
    Boxcutters

    To the fish bowl Dora
    Run from one side to the other and back
    100 jump squats
    200 single count mountain climbers
    300 Hillbillies

    Back to the Flag
    5 merkin ring of fire
    Some mild stretching

    Numbers Names Announcements

    Welcome to the New Guy, Enigma! Came after an invite from Gomer Pyle after just meeting at a bar. See EH’ing can happen anywhere! So do it! Nice job this morning, y’all! Great times working out and having great conversation at ET’s afterwards!

  • you had me at kettlebell…

    3 cool guys (literally) took on the day the right way with a killer potato

    COP — Mr Holland (lots of fun exercises)

    Mr Holland — triple check
    1) run the track
    2) accomplished and strong?
    3) sit up presses

    Yardsale 11’s
    1 deep squat, karaoke to the other side, 10 calf raises
    you know the rest of the drill

    Opus triple check
    1) bear crawl out, run back
    2) DK’s
    3) Halos

    Don’t drop the frickin soap
    Hold kb away from body
    when you drop it run lap and do 10 merkins — repeato 3x

    boat canoes just because

    Fun cold potato this morning! KB’s are hard when one hasn’t done them in a while!

  • Beasticide

    3 guys showed up for something a little different. Here is what transpired

    COP — not sure what we did — didn’t write it down…

    Spider merkins
    8 sets of 8 different merkins on a curb. Sometimes we had one hand on the curb, then we had two, then one foot, etc.

    Beasticide
    Run the damn beast but run it as a suicide.
    6 of each exercise always returning to the start after every stop.

    Jump Squats, SSH, LBC’s, Merkins, IW’s Burpees

    Back to the Flag for some stretching, numbers, names, etc.

    Great time with the boys this morning! Beautiful weather for a beatdown!

  • Labrat gets an Italian lesson

    5 guys came out to do a modified run this morning.

    Here is what went down —

    4 miles total — every half mile we stopped and did exercises which included merkins, plank jacks, squats, jump squats, crunches and dry docks

    Clint taught Labrat the correct way to pronounce Italian cities he had been pronouncing wrong all his life.

    Fun times had by all!

  • Lazy Dora ain’t so lazy

    4 dudes came this morning for a beatdown. Lazy Dora delivered.

    COP–

    • SSH
    • Helicopters
    • heels to heaven
    • makhtar n’diayes
    • flutterkicks
    • merkins
    • am ham
    • dirty dogs
    • v-ups
    • mountain climbers

    11’s
    mountain climbers and hand release merkins

    Lazy Dora
    300 squats (partner does Al gore)
    200 WW2’s (partner does 6 inches)
    100 merkins (partner holds plank)

    6 minutes of burpees — pick a number betwixt 6 and 10.
    Do that many burpees within a minute.
    Whatever time you have left over is your rest time for that minute.

    Numbers, Names, Announcements

    Best story of the day goes to Fannie Mae. He was out running this weekend and a few Atlee Cross Country team members were running behind a little ways behind him — one of them says out loud “Hey, there’s an old guy we can catch!” At which point, Fannie Mae got angry and started booking it and left them in the dust. Great workout this morning, gents! See you in the gloom!!

  • largo e presto

    3 guys showed up to take on the gloom. Here is what happened —

    Slow and fast mosey — 10 lunges followed by a quick run, repeato until we did the whole loop of the school

    COP — every exercise was done slow, then fast
    arm circles
    Hillbillies
    Smurf Jacks
    Plank Jacks
    Imperial Walkers
    Squats
    Merkins
    WW2’s

    Doracide — one person runs the others do the following slow exercises
    50 tempo merkins
    75 slow ww2
    100 slow squats

    10 slow flutterkicks

    CMIYC — On person runs the inner loop, the others do polar bears until person 1 catches them. do this twice.
    Switch from polar bears to lunges. (2x)

    slow dips on the benches

    curb toe tap medley
    30 seconds on, 30 seconds rest
    40 seconds on, 20 seconds rest
    50 seconds on, 10 seconds rest
    full minute on

    Some light stretches

    Numbers, Names announcements

    YHC wants to remind everyone to slow down a little and do things right. Not just with exercising, but with life as well. Take a step back, relax, be slow to speak and quick to listen.

    Peace out
    Opus