Author: Opus

  • The Rise and Fall of the Beast

    6 gentlemen (perfect number for today) showed up to take on the Rise and Fall of the Beast

    Parking Lot Tracers

    COP — Helicopters, arm circles, hip circles, toe taps, dips, DQ’s, Dying Cockroach, Freddies

    Rise and Fall of the Beast — same concept as the beast, but do 3. 6. 9. 9. 6. and 3 of the following exercises
    1)Merkins
    2) WW2
    3)Jump Squats
    4) Mountain Climbers
    5) AST’s
    6) Burpees

    Reverse Dora
    200 SSH, 100 Heels to Heaven, 50 burpees
    Other person bear crawls to the curb and back

    Modified Native American Run
    Do it like normal, but at every light whoever is in charge calls out 20 of an exercise for the PAX. Continue running when done

    Stretching in a Circle.

    Names, Numbers, Announcements

    Good to see everyone this slightly damp morning! YHC loves this group.

  • Mater run

    3 guys showed up to run.
    and that is what we did.
    Route — reverse Bojangles loop into atlee into honey meadows traffic circle, come back without the Bojangles loop on the way back
    4.5 miles

    Great running with you this morning! Spike I hope your ankle is okay.
    Thanks for slowing down your pace so YHC could keep up with you all this morning. Still couldn’t hold a conversation, but that is okay. Phonics kept the conversation going.

  • funky horseshoe

    4 guys showed up for a modified horseshoe event

    Here is what transpired…

    COP — 1 minute plank, IJR, plank jacks, IW, LBC’s. crabcakes, AST’s, DQ, arm circles

    Modified Horseshoe —
    Laps consisted of crab walk (short length), lunge (long length), broad jump burpees (short length), and bear crawl (long length)

    Lap 1 – Squats
    Lap 2 – Squats, american hammers
    Lap 3 – squats, american hammers, dips
    Lap 4 – squats, american hammers, dips, WW2 Situps
    Lap 5 – squats, american hammers, dips, ww2s, merkins
    Lap 6 – american hammers, dips, ww2, merkins
    Lap 7 – dips, ww2’s, merkins
    Lap 8 – ww2’s, merkins
    Lap 9 – merkins
    Lap 10 – Victory Lap

    Numbers Names Announcements

    YHC took us out

    YHC apologizes for his lateness yesterday — set alarm for a Daville workout which made YHC late. Usually when we do a Horseshoe, we have a big loop to run for a lap. Our loop is much smaller at the Creek so YHC decided it would be a good idea to slow the loop down a little bit, which might have worked if YHC hadn’t been late and had a shorter COP. Oh well, live and learn. Will be bringing this back to the Creek if the future to tighten it up a little bit.

    SYITG!

  • The return of Da-pile

    In order to keep numbers down at Dogpile, Fe Mechanicsville reinstituted Da-pile this morning at Atlee. 5 guys showed up without burgers but with some hot potato action on a chilly but satisfying Saturday morning.

    Spit lead off with the COP which included but was not limited to the following: Hillbillies, arm circles, HRM’s, DQ’s, LBC’s, copperhead squats, Dollies
    Spit continued with an increasing 4 corners:
    Start with 20 merkins
    Next corner 20 merkins and 20 squats
    Next corner 20 merkins, 20 squats and 20 WW2’s
    Last corner 20 merkins, 20 squats, 20 WW2’s and 20 dips

    Hand off to Helix
    Over to the tennis courts for a burpee countdown.
    10 burpees, run back and forth across the singles lines of one court
    Descend all the way down to 1. First person to finish shouts “DONE” — at that point all of us are done! Thankful to Fabio for finishing so quickly — I was still at 4….

    Handoff to Bulkhead for a quintuple/triple check at the equipment
    station 1 Suicide (timer)
    station 2 pullups
    station 3 jump overs
    station 4 dips
    station 5 inclined leg lifts
    repeato 3 times

    Handoff to Fabio
    3 laps of the bus loop. After every lap do 20 merkins and 20 lunges

    Handoff to Opus for the last 5ish minutes
    Chicken Peckers on the wall — do 10 then your mate next to you does 10 until everyone has gone.
    5 Donkey kicks, run to the side walk
    10 Donkey kicks, run
    15 donkey kicks, run
    20 donkey kicks
    Head back to the flag for a little Mary
    Ring of fire merkins 2, then 4, then 6

    Numbers Names, Announcements,

    YHC took us out.
    Head to Local Cup for some coffee and fellowship. Good times.

    Wow — I always marvel at how hard these Hot Potato workouts are. Everyone brings their A game the whole time and wants us to work hard!!
    Always thankful for these workouts and the times afterwards to have some good conversation and laughs — medicine for the body and soul.
    Merry Christmas season to all.
    Opus

  • Elf! The Workout

    5 handsome swarthy men unsettled themselves this morning to come out for an elf flavored workout.

    Parking lot Tracers

    COP — DQ’s, Helicopters, Copperhead Squats, Snow Angels, Santa’s coming, Freddies, Flutterkicks,
    Reverse Crunches, Cherry Pickers, arm circles, Alabama Prom Dates

    Santa Claus is Coming to Town — by the Boss
    verse Alternating Shoulder Taps
    chorus WW2 situps
    bridge SSH
    instrumental break — merkins

    Elf trivia —
    Right answers — 2 nice burpees
    Wrong answers — sprint across and back and do 5 burpees
    1. What does Buddy tell the impostor Santa that he smells like?
    2. Finish the sentence The best way to spread Christmas cheer is…
    3. What special item does Buddy buy his dad right after he meets him?
    4. What guy’s name does Buddy think it’s fun to say?
    5. Who plays Buddys father in the movie?
    6. What is the name of Zoeey Deschanel’s character in the movie? Jovie
    7. What song does she sing while she is in the shower?
    8. What other hollywood actor was originally tagged for the role of Buddy?
    9. What does Buddy make his family for breakfast?
    10. What is Buddys half brothers name?
    11. What did Buddy say when he answered the phone?
    12. What year did Elf come out?
    13. What did Santa tell Buddy not to do when he got to New York?
    14. Why wasn’t there an Elf 2? WF and dir didn’t get along

    Santas sleigh Ride —
    Wheelbarrow short sides
    Bernie Sanders long sides
    10 side jumps
    20 hug squats
    30 Little Debbie Christmas Tree Cakes
    40 Mountain Climbers

    Sprints
    Skipping Sprint
    Forward and Back Sprint

    Great time leading you guys this morning! Trout, go out and watch a movie — you will enjoy it! Peace y’all!

  • Nice hand!

    3 regulars and an FNG showed up this morning to play some cards.
    Here is what transpired…

    Quick run through the center of the buildings.

    COP — IJR’s, DQ’s, Cherry Pickers, arm circles, split jacks, IW’s

    7 of diamonds
    at each base 7 burpees
    14 merkins
    21 2 count am ham
    28 2 count flutters

    3 jacks
    plank jacks
    SSH
    bear crawl to the grassy knoll, 5 smurf jacks, bear crawl back

    pair of aces
    Lt Dan’s — start with one and do one broad jump before doing the next one
    2 LT Dan’s then 2 broad jumps
    we increased till we got to 8, then time was called

    Numbers, Names, Announcements

    NMS — Great to meet out new guy this morning Peter Francis (Sally). Nicknamed bc he drove up in a Mustang. Perfect name, Mudface! Fun times were had by all, Mudface behaved himself for the new guy and no one got hurt, so it was a good morning.
    –Opus

  • 7 on the 6th

    7 guys showed up to take on an Opus beatdown. Here is how it went down

    Parking Lot Tracers

    COP – DQ, IJR, Copperhead Squats, Merkins, Heels to Heaven, Diamonds, Freddies

    Light pole run
    1 burpee, 5 SSH increasing by 1 burpee and 4 SSH for each light pole — made it up to 10 and 50

    Grab your pole
    hold 6 inches while first person does 10 leg lifts, run to end

    Triple check
    stump merkins, Donkey Kicks, 25 squats (the timer)

    Bear Crawl down the little hill 10 merkins, bunny hop back
    Crab crawl down, 10 heels to heaven, run back

    5 minutes of mary

    Names, Numbers announcements

    Good times this morning, gentlemen!

  • You wanna sit on Santa’s lap?

    Only 3 months till Christmas! Our own version of Santa showed up today — the Mudface beard is strong.

    Father Christmas (best Christmas song ever) — plank for the instrumental parts, verses are mountain climbers, chorus is merkins, bridge is AST’s

    COP — a few exercises including Helicopters and other stuff I don’t remember right now

    Reindeer Games
    Dasher Dancer — Dancer runs sprints, while the Dancer does hillbillies (repeato 3x)

    Prancer Vixen – Prancer skips or leaps around the basketball court, Vixen does APD’s — repeato 3x

    Comet Cupid — Comet lunges up to the school Cupid does pull ups

    Donder Blitzen — Donder means thunder, so he does merkins. Blitzen is bear crawling up to the school

    Rudolph run — like a native american run, but with reindeer.

    A couple stretches at the end.

    Names, Numbers, Announcements

    NMS — YHC loves a good themed workout. Watching Yardsale prance around was priceless. Always a good time at the creek with meaningful deep conversations 😉

    Peace

    Opus

  • KB firepower

    4 guys came out this morning, but only one brought the extra fire power.

    Pump and Carry round the loop

    COP —
    Hillbillies
    SSH
    Cherry Pickers
    Copperheads
    AST’s
    Merkins
    IJR

    Tabata
    bob and weave, KB swings
    Sit up press, demon crushers
    halos, high pulls
    flutterkicks, am ham

    20 squats, walk half loop, 15 squat and press, walk half loop, 10 squat press and tricep presses

    Across the lot
    10 merkins, bear crawl to middle, 10 lawnmowers, run to end, 20 SSH, run back, 10 lawnmowers other side

    15 merkins, lunge to middle, 15 lawnmowers, run to end, 25 SSH, run back, 15 lawnmowers other side

    Some stretching.

    Great job this morning gentlemen! Thanks to Yardsale for bringing the 4th F!

    Peace

    Opus

  • We already did those.

    8 guys including an Fng (Welcome Outage who works for Dominion) and 2 LIFO’s (YHC included) tackled the workout this morning.

    When YHC got there after not being able to find his key, Helix had already gotten the whole thing started with the COP consisting of a few exercises including merkins and crabcakes.

    YHC took over the COP and we did some more merkins, Russian Soldiers, Dirty Dogs, Alternating Shoulder Taps and Imperial Walkers

    Mosey to the Tennis Court for some 4 corners
    Run the court
    10 merkins, run the rest of the court
    10 merkins, 20 lbc’s, run court
    10 merkins, 20 lbc’s, 30 am ham, run court
    10 merkins, 20 lbc’s, 30 am ham, 40 SSH

    bernie sanders, 30 am ham, 20 lbc, 10 merkins

    spread out along the long lines of the court
    Bear Crawl — at every singles and doubles line do 10 2 count mountain climbers

    Mosey to the road
    Every light do 10 merkins, 10 jump squats, 10 ball dippers

    Parking Lot Tracers

    Circle up, do 10 of each exercise called by every member of the PAX
    included merkins, WW2, mountain climbers, DQ’s, and others

    Numbers, Names, etc.

    YHC thought he was going crazy this morning when he couldn’t find his car key. Not good. Went back upstairs to the bedroom and stepped on it. Found it! Everything else went fine this morning. Welcome to Outage (Robbie Chenault) who works for Dominion. Good having you out there this morning. Peace!