Author: Opus

  • Royal Burpee

    5 guys showed up to pay homage to the man, the legend, Royal Burpee. Royal was a physiologist studying for his Ph.D. at Columbia in 1939 when he came up with his now legendary exercise. At first it was only used as a test for physical fitness, not an exercise to be done as many times as we do them now.
    In honor, today we did a bunch of burpees

    burpees the royal burpee way slaughter starter
    COP — 5 of an exercise, 1 burpee after every 5, multiple sets, always end with burpee
    Here are the exercises:
    SSH, arm circles, russian soldiers, copperhead squats, mountain climbers, btt kickers, split jacks, plank jacks
    one end of the parking lot to the other, 5 broad jumps, 1 burpee all the way up, on the way down we switched to 5 lunges and 1 burpee
    triple check — side to side burpees, sumo squats, suicide
    not a dora — 50 ww2s, 100 merkins, 150 jump squats done in sets of 5 10 15

    Fun times this morning! See you in the gloom!

  • All apologies to Oyster

    Mea Culpa

    Oyster ended up missing the start of our run last week but ended up running his own route. He did meet us at the end for our COT. YHC offers humble apologies to Oyster for leaving him off the backblast from last week.

  • Thursday morning suckage

    Running sucked this morning. Good to see Trout’s daughter Ice Age out there killing it!

    Ran the reverse bojangles loop, to the giles loop back around bojangles

    about 4 miles.

  • 9 is fine

    3 voyagers, 1 fairly new guy and 5 regulars showed up at the creek this morning to get their day started off right,

    Slaughter start — 5 burpees, 10 merkins, 20 AST’s, 10 merkins, 5 burpees

    Mosey to lose Yardsale who missed the slaughter start

    COP –arm circles, IW, Crabcakes, plank jack merkins, dying cockroach, ball dippers, birddogs

    20 Monkey Humpers for the camera

    5 DK’s, bear crawl to end of sidewalk, lunge to island, run to end, reverso
    10 DK’s longer bear crawl, longer lunge, run, reverso
    15 DK’s, short run, lunging, bear crawl, reverso

    The BEAST
    Monkey Humpers, Merkins, WW2, Jump Squats, SSH, Burpees

    Short Dora
    Timer does short run,
    50 squats, 100 SSH, 150 LBC’s

    Fun times this morning with the out of towners and a semi new guy. Sweat was a major factor today taking over everyone’s shirts as soon as they stepped out of their cars. Low mumble chatter even though Yardsale was there….

  • Fartlek time.

    5 runners came out for a fartlek workout.

    1 mile bro code run. Approx 9 minutes. Fartlek run — pick a spot to sprint to. Sprint there. Walk it out for about 1 minute. Sometimes less. Repeato multiple times. Brocode run back to the flag. 1 mile or so. Perfect timing.

    Thanks for obliging YHC on this one. We ended up doing 4.2 miles this morning!

    SYITG!

  • The Return of the Trout

    5 guys showed up for a beatdown and it was fun!

    COP — lots of exercises

    Mosey to the Cauldron for a Lindsay — 30 donkeys and 10 Am Ham
    add up to 40 each time descend and ascend by 5’s

    Out of the cauldron for Droa in her 20’s

    dora in her twenties
    one person runs the dome and back, others do
    20 jump squat pull ups
    40 burpees
    60 ww1 situps
    80 merkins
    100 SSH

    2 people side crawl around the outside of the playground timbers while the others do swingset push outs. Was supposed to be the whole way around but was modified to half way around. That was hard.

    Suicides, Reverse Suicides, Bernie suicides, burpee suicides

    Lunges to cool down

    back to the flag for 1 minute of round the world merkins.

    Numbers Names Announcements

    Thanks for letting YHC lead — sometimes it feels like I have no idea what I am doing but you encourage YHC just the same!

  • 7 of diamonds

    3 guys showed up to have a beatdown. This is what transpired —

    Mini run

    COP — IJR, DQ, Cherry Pickers, arm circles, merkins, bird dogs

    7 of diamonds
    at each corner do 7 burpees
    the next time do 14 merkins at each corner
    then 21 2 count am ham
    28 2 count flutterkicks
    21 jump squats
    14 AST’s
    7 WW2

    3 of a kind
    donkey kicks
    SSH
    bear crawl to first curb, 5 smurf jacks, bear crawl back

    Great morning — not too hot, not too wet. YHC encourages you all to take on the day whatever that means for each of you. Some days are just about pushing through the hard stuff. Some days feel very mundane. Some days are full of joy. Appreciate every moment for what it is and encourage others when they are going through it. Love ya guys!

    Opus

  • To the hoop y’all

    3 guys showed up to shoot the outside J and dribble up and down the court.

    run forward, slide, run forward slide the other way, run backwards

    COP — helicopters, copperhead squats, single leg lifts from reverse plank position, russian soldiers

    To the hoop — One person shoots 5 free throws from New Mexico while the rest of the PAX runs suicides. Run until the free thrower is done. When he is done count up the misses and multiply by 10 — that is the number of an exercise the PAX does. Exercises included american hammers, mountain climbers, merkins

    2nd round same concept — start by shooting a shot from Old Mexico, then every other shot you take can be from wherever. Rest of PAX runs sprints. Exercises included Bobby Hurleys, SSH, and LBC’s

    Dribble up and down the court — one person dribbles up and down, the other PAX members do in triple check style
    1st round — pull ups and dips
    2nd round — freddie mercuries and WW2
    3rd round — plank and squats

    reverse ladder counting by 2’s
    4 corners, 4 exercises each corner
    Burpees, Squats, Situps, Merkins
    start with 10, next corners 8,6,4,2

    start over at 9, do 7,5,3,and 1
    with the exercises reversed

    1 and a half minutes of Mary
    Windshield wipers, flutter kicks, and burpees (only 2 thankfully due to time)

    Announcements —
    THE CREEK WILL BE HELD AT IT”S OLD HOME AT NEW HIGHLAND BAPTIST CHURCH — ONE WEEK ONLY __ NEXT WEEK FOR CARPENTERS LAST Q! 6/25 SPREAD THE WORD

    YHC is so glad to be a part of a group of guys who challenges in so many ways. Let’s keep spreading the word about what we have here. So much camaraderie with the added bonus of a workout in there as well!

  • Some twists and a few hills

    7 fortunate souls showed up this morning to better themselves and work out as well.

    Mosey to a twisty COP —

    Arm circles, DQ’s, twisty jumps, american hammers, side plank rotation

    Mosey to the big hill behind the football field

    DORA
    100 merkins
    200 2 count mountain climbers
    300 SSH

    Up the other hill for love Hill
    Partner up — one partner runs to the gate and back
    Other one starts bear crawling towards the gate. Switch when the other person gets back.
    Keep going changing exercises to broad jump burpees and lunges.

    Mosey towards the flag.

    Stop, grab a pole, hold 6 inches, one person does 10 heels to heaven and runs to the other end, repeato till all have had a turn.

    Keep moseying

    20 monkey humpers at the speed hump sign

    back to the flag for some stretching.

    Great time had by all this morning. Got to take advantage of the hill during these beautiful mornings. See you in the gloom!

  • It’s High Time

    6 guys came out to celebrate 4/20 the only way F3 guys do — with an epic beatdown

    COP — Hillbillies, Helicopters, Imperial Walkers, Cherry Pickers

    Gimme 5
    5 sets of the following exercises… EAch exercise is counted in cadence up to the number 5. Some of these were harder than others….

    5 Plank Jacks, 5 Merkins — 5 times
    5 WW2, 5 Freddies
    5 Flutters, 5 scissors
    5 copperhead squats, 5 split jacks
    5 am ham into 5 arm circle am ham style
    5 mountain climbers into 5 tabletops

    Triple Check
    Timer does a suicide, stump merkins, donkey kicks

    Fartlek — One Pax member picks out a spot to run to. Sprint to that spot and the first person there call out an exercise. 20 of that exercise. I think we did 5 times of that.

    Native American run back. Burpee optional

    Stretching.

    Announcements. Names. Numbers. Prayers for Ef Hutton and others.

    Thank you all for being a crucial part of my life. Sometimes YHC’s head is not in the right place and this group of guys helps YHC to settle his crazy thoughts down. SYITG!!