Author: 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!

  • Running in the shower

    3 guys ran and two took a gentle stroll with their parasols.

    Kings Charter Route.

    4.5ish miles for everyone.

    Sludge mentioned that running this morning was like running in the shower. We briefly considered jumping in the Honey Meadows pool but figured we were wet enough anyways with sweat we wouldn’t even notice…

    No Idea and Mudface were there — we saw them early on and then never again.

    SYITG!

  • 2-4-6-8 Who do we appreciate?

    5 gentlemen showed up to show the kettlebell who’s the boss. the jury is still out on that one.

    High Carry around bus loop

    COP — Helicopters, DQ, Cherry Pickers, gas pumps, merkins, crabcakes, american hammers, hold position for american hammer arm circles

    2-4-6-8
    2 goblet squats, 4 swings, 6 presses, 8 halos
    AMRAP for 2 minutes
    1 minute plank
    2 halos, 4 presses, 6 swings, 8 goblet squats
    AMRAP 2 minutes
    1 minute plank

    2-4-6-8 (no bells)
    2 merkins, 4 AST’s 6 plank jacks, 8 mountain climbers
    AMRAP 2 minutes
    1 minute al gore
    2 mountain climbers, 4 plank jacks, 6 AST’s, 8 merkins
    AMRAP 2 minutes
    1 minute al gore

    2-4-6-8 (with bells)
    2 bob and weave, 4 high pulls, 6 round the worlds, 8 tricep ext
    AMRAP 2 minutes
    1 minute plank
    2 tricep ext, 4 round the worlds, 6 high pulls, 8 bob and weave
    1 minute plank

    DON”T DROP THE SOAP
    hold KB in front of you until you just can’t any longer.
    Penalty for dropping the soap is run 1 lap and do 2 burpees
    repeato with 4 burpees
    repeato with 6 burpees

    1 minute of boat canoe

    Names, numbers, announcements

    NMS — Great work this morning gentlemen! Talk this morning centered around how much fun ultimate was yesterday and how much pain everyone was in from that. AND schools of course. That is the big topic in Hanover right now. These are hard decisions that people have to make right now and I wouldn’t want to be in any position of leadership in the school system. Too many decisions that are difficult and don’t bring much joy. Keep praying for our students and teachers and administrators during this crazy time.


  • A drunk guy and a rainbow

    The dynamic musical duo showed up this morning to take on the day the right way.

    Mosey to the blacktop

    COP — SSH, Copperhead Squats, Sumo Squat Jumps, LBC’s, AM ham, heels to heaven, freddies, dying cockroach

    The Hundred — Pilates move where legs are up, back is a little elevated, press arms up and down beside you for 100 counts.

    Quick sprints
    1/4, 1/2, 3/4, full distance, 3/4, 1/2, 1/4 — run forward, Bernie Sanders on the way back each time

    A few Ladders
    1 SSH, 1 Merkin — all the way to 10 of each
    1 WW2, 1 am ham — all the way to 10 of each
    1 dip, 1 incline merkin — all the way to 10 of each
    1 2 ct split jack, 1 lunge — all the way to 10 of each
    1 dying cockroach, 1 reverse cruch — all the way to 10 of each

    10 minutes of burpees!! — pick a number between 6 and 10 — do that many burpees in a minute — if you finish early, that is the amt of time you have to rest

    40 seconds of plank

    Names Numbers, Announcements, YHC took us out

    NMS — On our first short run, we noticed another guy coming toward us with something in his hand — later we noticed it was in a brown bag and the guy was definitely walking and talking and he seemed more than a little drunk. He asked us a question about what we were doing — not sure how we responded — he said something about falling and getting a bad spot on his leg from the fall. He continued on and we watched as we did our COP to make sure he was okay (and he didn’t try to go for one of our cars). He disappeared into the trees on the other side of the AO. Back in the day, YHC might have made fun of someone like that. Now, YHC just has pity on a guy who is obviously trying to cope with some pain in his life by drinking his sorrow away. YHC wonders what kind of pain he was dealing with — a bad breakup, loss of job, loss of a loved one, etc. At the end of the workout, Mr Holland noticed a rainbow in the sky — it was pretty bright — the rainbow was a promise from God, a symbol of hope for something better on the horizon. YHC is hopeful that the guy staggering around this morning has some glimmer of hope that today will be better than yesterday. YHC knows that a little hope can go a long way.

    SYITG
    Opus

  • The Perfect Beast

    Not quite 7 dudes showed up for a celebration of 7’s today.

    Start with count by 7’s with your legs up to 77, then return back down to 7

    Mosey

    COP — arm circles, DQ, hillbillies, Russian soliders, tempo merkins, ww2’s, wekins, flutterkicks, supermans, alternate oblique heel touches, pistol squats

    Perfect beast — like the beast but more perfect
    7 stops, 7 different exercises

    • mountain climbers
    • heels to heaven
    • AST’s
    • SSH
    • merkins
    • jump squats
    • and of course, BURPEES!

    To the Wall
    Line of Fire stump merkins 7 of them

    5 DK’s — run to the sidewalk and back
    5 DK’s — run to the road and back
    10 DK’s — run to the sidewalk and back
    10 DK’s — run to the road and back

    the end.

    Numbers, Names, Announcements

    NMS — 7/7 was the perfect day for the perfect beast. It was such a great morning, one could almost forget the torrential humidity and oppressiveness in the air. The PAX rocked it this morning. Helix had great form as always. Fabio was crushing it (but he is 25 so there is that.) All ended up better than they started today. Enjoy the number 7 today. It is the perfect number.

  • The last da-pile

    5 guys showed up to topple the last da-pile. Here is what happened on the hot potato Q

    Spike led his own workout running 7 miles before the rest of us joined him for the remainder of the workout!

    Spit started off the bootcamp portion with the COP
    SSH, DQ, Hillbillies, LBC’s Flutter kicks, Shoulder Taps, HRM’s Arm circles

    Mosey off campus to the Atlee Station hill for a Dora

    10 rounds of 10 merkins, 20 2ct flutters, 30 squats, Other partners run up the hill and back.

    Passed on to Corned Beef
    Crop Circle — Lunge around the traffic circle in Giles Farm, then alternate bear crawling and walking. Finally, ring of fire 5 v-ups while everyone flutterkicks, run to the end repeato until half way around the circle.

    PAssed on the Bulkhead
    Go even further off campus…
    Bruce Lee ab workout.
    6 ab exercises do 20 of each, then run up the hill and back
    Repeato 3 times.

    Opus is next
    Get in a line on the sidewalk.
    First person bear crawls to the next tree and starts doing prescribed exercises. Next person starts bear crawling when the first person reaches the tree. Continue till all have reached the tree.
    Then the second person in line starts the process all over again. Repeato until the 5th person has gotten to go first. Exercises included jump squats, monkey humpers, flutterkicks, imperial walkers and one more YHC can’t recall.

    Back to the flag…

    NMS — Excited to get back to Dogpile, but will miss the camaraderie we have built up here the past few months since we started this!


  • 2+ miles at a kettle bell workout?

    5 guys without their burgers and fries brought their kettlebells instead and ate up the workout.

    Walk around the loop with kettlebell high and proud

    COP — included butt kickers, high knees, toe taps, helicopters, lbc’s, HRM’s, figure 4 reverse crunches, APD’s, one legged APD’s, monkeyhumpers

    Proper Dora — 1 person does a set of 10 halos, 20 situp presses, 30 goblet squats
    while the other person runs laps — after one set is done, switch people until each person has done 5 sets.

    Numbers, Names, Announcements

    NMS — Umm — that took a lot longer than YHC thought it would. YHC had two more activities that would have been fun, but oh well, save them for the next time.

    Plus, the PAX somehow got over two miles running this morning. That was also a big surprise. SYITG!!

    Opus