Author: Opus

  • Post turkey workout

    3 guys showed up this morning for a shortened workout and some coffee and fellowship time

    COP — Helicopters, IJR, DQ, Freddie/flutter routine 3x

    trippel check
    timer — bear crawl, then lunge, then run
    step ups/skull crushers
    dips/incline merkins

    sequence
    20 calf raises
    island 1 — merkins 10
    back to calf raises
    next time do island 1 and
    island 2 — toe taps 20
    back to island 1 for 10 merkins
    and 20 calf raises again
    then do 10 merkins, 20 toe taps 30 LBC
    back to 20 taps and 10 merkins

    20 DK’s to finish

    Coffee, IB and UFO conversations

    Good times had by all!

  • Perfect morning for a run/ruck

    3 runners and 6 ruckers came out to hit the mean streets of Mechanicsville on the most gorgeous day of all.

    4 plus miles by the runners, 2.5 by the ruckers.

    Good times had by all

  • and then there were four … five

    Great morning for a workout — Hot potato was called and we went forth

    COP — normal stuff, nothing too crazy

    extended four corners — Opus
    10 merkins
    20 WW2
    30 SSH
    40 squats

    rotate around so that every exercise is done 10, 20, 30 and 40 times.

    Pass to Helix
    bear crawl to your partner, give them a high 5
    crawl bear back to the start
    do it again with the other hand

    crab walk to your partner
    give them a foot 5
    walk crab back
    do it again with other foot

    Partner 11’s
    one partner does 10 assisted merkins and 1 PLT
    next partner does 9 and 2
    etc. and etc.

    Pass to Trail Mix
    Dip/LBC combo
    50 of each

    IP run back, tag Spit who was running

    Stretching…

    Coffee…

    Great morning!!

  • Oh yeah

    4 ruckers and 2 runners came to enjoy the beautiful weather

    Fun times had by all

    OPus

  • Triptiks

    4 workout dudes and one runner showed up this morning for a kinda crazy workout.

    Phonics kicked things off with a COP and then 10 minutes of repeating exercises
    5 pull ups
    10 merkins
    15 squats
    Optional slide on the metal slide. Helix attempted twice and then decided after he broke skin the second time he didn’t want to keep going.

    Helix leads
    Diabolical 11’s at the super wet soccer field
    10 burpees — run at 100 percent to the other side
    1 flutter kick — move at 10 percent back to the other side.
    keep going 9 burpees is 90 percent run, etc.

    Mustang leads
    over to the tennis courts
    2 sets of 4 corners
    First version is 10 of each exercise
    Second version is 20 of each
    Merkins
    American Hammers
    Ukrainian Soldiers
    Calf Raises

    I have 8 minutes at the end to lead —
    run/walk/jog to different areas on the way back adding various exercises along the way
    dips, SSH, monkey humpers, other things.

    Good times had by most everyone. Spit did a combo this morning of 5+ miles running and 2 miles walking!

    Opus

  • reverse dora

    Great morning for a workout. Much fun was had.

    COP — lots of exercises including the Eric Heiden

    REVERSE DORA
    300 SSH
    200 Squats
    100 merkins
    1st person runs to 1st island
    Switch off
    2nd person runs to 1st island
    then the second island
    then the third, back to first, etc.

    Donkey wheelbarro thang
    Partner up
    20 DK’s
    Wheelbarrow down the hill
    Switch who is wheelbarrowing back up the hill

    20 DK’s
    Person who went up is now going down
    Vice versa

    Back to the flags for some GRAMS.

    Great group this morning. They didn’t complain that much.

  • Scalding Potato

    9 guys showed up for a scalding potato

    Corned Beef
    Led COP, then parking lot 11’s
    squats and WW2

    Bulkhead
    quadruple check
    Pull up bar mayhem
    plank jack thang
    knees to chest
    run the perimeter of the bball court

    Mr Holland
    upper, core, lower body alternation at each fence post opening

    Back to Flag
    Each person calls an ab exercise, PAX does them

    Good showing this morning. Fun times had by most.

    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