Author: Opus

  • Swamp ass and big spoon

    COP — lots of fun exercises,
    then vball challenge.
    Keep the ball up in the air up to the goal number. If we hit the number, no exercises
    If we don’t hit the number a member of the PAX calls the exercise and the number of the exercise
    We exercised a whole lot…
    Our highest number was 11 today. Blame it on the lack of light.

    The long run
    Run the loop — every speed bump 10 merkins
    every light post, 10 jump squats
    modify the jump squats to 10 WW2

    Triple check the way back
    1- smurf jacks
    2 — flutters
    3 — run to the light and back
    when everyone has done one round, sprint to the next light and start round 2
    same thing for round 3

    On the way back, we alternately jogged, sprinted and walked between lights.

    Fun times.

  • FNG

    3 runnahs including an FNG and 2 ruckahs came out to move around in the sauna for a bit.

    runnahs did a 4 on, 1 off

    ruckahs rucked.

    no one got hurt.

    Welcome Bam!!

  • We are so Mechanicsville, we have a rooster at our AO

    Fun times this morning with the 2.0’s in the sweltering heat

    SHort COP with some exercises

    Vball challenge — keep the ball in the air
    reach the number — no exercises
    miss the challenge number and a member of the pax call out an exercise for all to do
    We started with 5 which wasnt too bad.
    Moved to 7, which we got immediately
    12 was our bugaboo even though we had already gotten to 17 in our quest for 7
    I think we ended up doing 6 or 7 rounds of exercise during that challenge

    Off to Ultimate
    Short field was necessary and welcomed by all.
    Fun game — 2.0’s did great and had fun.
    Mandatory Hydration breaks were crucial
    No one got injured — well I guess we have to wait till we all wake up tomorrow to find that out for sure, but I don’t know.
    Will be doing another in the fall when the weather is less sucky
    Peace
    Opus

  • Mucho respeto

    5 guys. respect to the max.

    COP — lots of fun exercises including every body part you could possibly do circles with without being obscene.

    4 4 corners
    run to corner 1 — 10 merkins
    bear crawl to 2 — 20 jump squats
    run to numbah 3 — 30 LBC’s
    lunge to 4 — 40 SSH

    Each time, the corners get bigger.

    run the gauntlet of signs and poles and such doing an amalgam of exercises along the way.

    Some stretching…

    Opus

  • The four horsemen

    Well at least one is named after a horse.

    Mr Holland started off the show with a bit of parking lot tracers.

    Then a triple check with four people.
    Timer runs to the fence and back
    Step ups
    LBC’s

    Bus loop openings
    Run the bus loop — at the openings switch between arms, core and legs
    Did this all the way around at least once.

    Pass off to Opus
    4 repeating core – ners
    10 crunchy frogs, 20 flutters, 30 LBC’s, 40 mountain climbers
    switch the numbers around for each exercise.
    get rid of crunchy frogs and do AM Ham

    Nat Am run back to the flag. A little stretching and we done.

    This week is going to feel like the four horsemen are coming — stay safe in the heat my friends.

    Peace
    Opus

  • 10-10-10

    6 gents showed up to take on the day the right way. Here is what transpired

    COP — Helis, DQ, IW, APD’s, Calf Raises, Tempo Merkins, AST’s Freddies, Flutters

    10-10-10
    10 sets of ten reps. No sure where the third 10 comes in, but that’s ok…
    one partner wall sits, the other person does
    10 2 count mountain climbers
    10 plank jacks
    10 merkins
    switch out and repeato 10 times

    that took a while so an almost four corner run dora to finish it off

    one person runs 4 corners
    whilst the other starts
    100 DK
    200 LBC
    300 SSH

    Great times had by all in the humidity of the day. SYITG

  • Who’ll stop the rain?

    5 guys, including one sojourner from the Southwest, started off their day rocking it at the creek!

    COP — various and sundried exercises

    to the wall (no apologies to Lil Jon)
    10 DK’s
    10 squats each island and back

    15 DK’s
    15 monkey humpers each island and back

    20 WW2
    20 LBC’s each island and back

    25 DK’s
    25 SSH each island and back

    Extended 4 corners
    corner 1 10 merkins
    corner 2 20 squats
    corner 3 30 supermans
    corner 4 40 Hillbillies

    Rotate through so every exercise has had 10 of each, 20 of each, 30 of each, 40 of each

    BAck to the flag for some stretching

    Fun times this morning.

    Prayers for Bulkhead and his knee issues.

    Peace to the brotherhood!

  • hello rounders.

    6 guys including one kotter showed up this morning to take on the day the right way — here is what transpired

    COP — several exercises including crabcakes and tempo merkins

    mosey to the bball courts for a little doracide
    100 jump squats
    200 flutterkicks
    300 LBC’s

    Pole smokers 10 then run to the end while the PAX holds 6 inches

    Tennis court Roxannes (or whatever this is called…)
    10 DK run to next corner and do 20 squats
    head back to the beginning and do 10 DK’s again
    keep going the same way adding 30 Freddies and 40 SSH at the end as well.

    Short trail run Triple check
    1 – Run the trail and do two burpees and come back
    2 – dips on the well placed bench
    3 – WW2’s

    Mosey back doing exercises, sprints, skipping, lunging along the way

    5 minutes of circle Grams at the end led by Helix

  • Ankle Buck

    3 guys went running — one guy almost had to be carried back.

    Opus

  • Legends of the Fall

    Fun run this morning with two other brothers.

    There may have been a tumble.

    Opus