Author: Opus

  • Mighty three

    3 studs showed up for the beatdown this morning. Here is the gist of what happened…

    Parking Lot Tracers while we waited for Bulkhead….
    No Bulkhead so we moseyed

    Travelling COP —
    SSH, DQ, crunchy frogs, t merkins, sumo squats

    Triple check at the playground
    1. push ups/pull ins on swing set
    2. mountain climbers
    3. run to the bus loop and back

    CUIYC — one person stays back and does 5 burpees then runs after the other two who are bear crawling. Rotate through each person doing the burpees twice.

    Run back, stops along the way for some ab exercises and some donkey kicks

    1 minute of stretching

    Numbers, names, YHC took us out Dapile will happen this Saturday at 6:30 AM.

    Good working out with you two this morning! SYITG!

  • extended 4 corners

    6 guys came out for a semi-chilly workout this morning

    slaughter start — 5 burpees, 10 merkins, 15 ww2’s, 20 AST’s
    COP — SSH, IJR, Copperhead Squats, toe taps on sidewalk, uneven merkins, bird dogs, table tops, arm circles, DQ’s , the opus
    Dora — 100 american hammers, 200 flutterkicks, 300 plank jacks/SSH combos, other person touches 1 tree then 2 then 3 then 4 then 5 then start back at 1
    4 corners,
    1st corner, 10 merkins — run rest of loop
    2nd lap — 1st corner 10 merkins, 2nd corner 20 jump squats,
    3rd lap — 1st corner 10 merkins, 2nd corner 20 jump squats, 3rd corner 30 split jacks
    4th lap — 1st corner 10 merkins, 2nd corner 20 jump squatsm 3rd corner 30 split jacks, 4th corner 40 high knees
    take away first corner, then second, then third, then 4th.

    — circle up, choose favorite exercise, 10 of that exercise around the circle

    Numbers, Names, Announcements

    Glad to lead you this morning! Prayers for No Idea’s Mother in law who is battling stage 4 cancer and for No Idea’s wife who is struggling right now with her mom’s care and caring for the two kids as well.

  • Yardsale is one fast dude (at some things)

    5 men showed up to toss some kettlebells around. Here is what transpired

    High carry around the busloop.

    COP — helicopters, chinooks, DQ, cherry pickers, gas pumps, merkins, crabcakes, american hammers, arm circles from am ham position-

    2 squats, 4 swings, 6 presses, 8 halos
    AMRAP for 2 minutes
    rest
    2 halos, 4 presses, 6 swings, 8 squats
    AMRAP for 2 minutes
    rest
    2 merkins, 4 AST, 6 plank jacks, 8 mountain climbers
    AMRAP 2 minutes
    rest
    2 mountain climbers, 4 plank jacks, 6 AST, 8 merkins
    AMRAP 2 minutes, rest
    2 bob and weave, 4 round the worlds, 6 high pulls, 8 tricep extension
    AMRAP 2 minutes
    rest
    2 tricep extension, 4 high pulls, 6 round the worlds, 8 bob and weave
    AMRAP 2 minutes
    rest

    Almost ten minutes of abs
    KB flutters
    situp presses
    bridge to situp
    2 step getup
    KB am ham to quick twist
    weighted hollow rock

    YHC took us out. Great workout gentlemen — during the two minutes of exercises, Yardsale announced that this is about how long another aspect of his life lasts, hence the backblast title. Good conversation this morning about the 4th F and Yardsale’s love life. YHC needed to laugh this morning, so it was medicine for YHC’s soul.

  • horseshoe pt 2

    COP — 1 good burpee, cherry pickers, russian soldiers, 2 good burpees,LBC’s, SSH, side reaches, 5 good burpees

    Lucky Horseshoe– bear crawl short lengths, run long lengths

    Lap 1 – Merkins
    Lap 2 – Merkins, WW2
    Lap 3 – merkins, ww2’s dips
    Lap 4 – merkins, ww2, dips, american hammers
    Lap 5 –merkins, ww2, dips, am ham, squats
    Lap 6 – ww2, dips, am ham, squats
    Lap 7 – dips, am ham squats
    Lap 8 – dips, am ham
    Lap 9 – dips
    Lap 10 – Victory Lap

    Great job this morning, gents!! Hard work put in by all. Talk this morning ranged from Yardsale’s son’s college choice of Utah, pandemic discussions, and football among other things. YHC kept everyone dry this morning, which was a plus! SYITG!

  • 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