Author: Opus

  • Moveable Dora

    7 lucky guys came out to meet moveable Dora today.

    Short Mosey

    COP — merkins, cherry pickers, ball dippers, diamond merkins, crabcakes, copperhead squats, DQ’s, smurf jacks, tempo merkins

    Moveable Dora
    normal dora rules 100 merkins, 200 SSH, 300 squats
    except Person #1 runs to the next light post while person #2 does the exercise. When #2 sees #1 hit the next light post and start exercising, #2 runs to #1 and so on and so forth.

    to the Poles
    Everyone holds a post — one person does ten leg lifts then runs to the end. We did one round of these.

    Triple Check
    Mountain Donkeys
    V-ups
    30 merkins is the timer

    Lunging Lindseys
    10 and 30, 15 and 25, … you know the drill
    start with 10 monkey humpers and 30 merkins.
    lunge in between each exercise

    2/3 of a lazy dora
    100 merkins with plank
    200 lbc’s with holding 6 inches

    Fartlek
    One person picks a spot to run to. First person to the spot starts doing an exercise. All else join in.

    Back to the flag

    Numbers, Names, Announcements

    Good to see this group of guys this crisp fall morning. or is it winter? who knows? Why do we do this? To get stronger, yes but also to encourage others to dig deep. We have to decide whether we want to do things the easy way or the right way. If we stick to easy all the time, there is no challenge in life — everything seems to be going our way and there is little push back against our way of thinking or doing things. If we choose the other route and try to challenge ourselves to do the right thing, yes things get harder but life is so much more rewarding. Challenge yourself this week to go above and beyond for your wife, your kids, etc. Know that you have chosen the better path.

    Peace,
    Opus

  • anvil merkin schnizzle

    A trifecta showed up to take on the day the right way.

    The 90’s –
    One Week by the Barenaked Ladies — 90 seconds of merkins, 20 seconds rest. Rinse and repeat
    Sabotage by the Beastie Boys — 90 seconds of Monkey Humpers, 20 seconds of rest. Rinse and repeat. Spit suggested Brass Monkey, but that was the 80’s — will save that for another day…

    COP — arm circles, DQ, SSH, LBC, IW,SSWCR, AST, merkins, AST, merkins

    4 Corners
    10 2 count ball dippers
    20 Werkins, 10 ball dippers
    30 ww2, 20 werkins, 10 ball dippers
    40 crabcakes, 30 ww2, 20 werkins, 10 ball dippers

    reverso
    10 crabcakes
    20 ww2, 10 crabcakes
    30 werkins, 20 ww2, 10 crabcakes
    40 ball dippers, 30 werkins, 20 WW2, 10 crabcakes

    Suicides
    regular
    reverso
    20 squats to take a break
    sideways gallop one way
    then the other way
    20 squat break
    1 burpee every stop
    5 merkins every stop

    back to flag — pit stop for 30 seconds of merkins

    Numbers, names, announcements

    Mem Day convergence for Daville at Hanover Wayside Park 7 AM

    This Sunday bro code run at Pole Green Park 7 AM as well.

    Nice working out with Spit and Mr Holland today. My arms are going to be sore. SYITG!



  • Dora, Diego and a Centipede

    5 guys (not the restaurant) showed up this morning for a beatdown. YHC delivered.

    Walk around the loop with a kettlebell held high.

    COP — crabcakes, tempo lbc’s, american hammers, russian soldiers, rotating merkins, arm circles, helicopters

    Dora’s Little Donkey
    one partner runs across the lot and does 10 donkey kicks, return
    complete together 50 situp presses
    100 swings
    150 goblet squats

    Diego’s Bear Crawl 11’s
    bear crawl across loop
    1 4×4
    bear crawl back
    10 renegade rows
    continue till YHC calls time with 5 minutes left.

    Centipede
    spread out, hold out kettlebells in front
    first person does 5 kb thrusters and moves to other end
    go through the whole group 3 times

    Run around the loop for the last minute

    Numbers, Names, Announcements

    F3 Daville is having a merkin challenge for the month of May. Here is the link.

    https://docs.google.com/spreadsheets/d/12T3CrYVUljOlFu9FYO3krk-ZaVehZMF5LZ7kN05EHDA/edit?usp=sharing

    Keep praying for members who are recently having to stay home for various reasons. We miss you all, stay safe and stay in touch!

    NMS — YHC is pooped. Bernie Sanders yesterday, 4×4’s today. Nuff said.

    Later,
    Opus

  • It’s the loneliest number since the number one

    Must have been too cold for the Davillians this morning. Oh well — let’s mosey.

    1 mile mosey

    COP — arm circles, hip circles, merkins, dirty dogs, plank jacks, freddies, v-ups

    Penny Nickel Dime Quarter
    4 corners where the PAX waits one at a time for the 1st person to complete the first exercise then the next person takes off and follows until all are done.
    1 — burpee
    5 — big crunches
    10 — diamond merkins
    25 — split jacks

    repeato 6 times

    Quarter, Half Dollar, 3 quarters, Dollar bill
    same concept.
    25 merkins
    50 mountain climbers
    75 LBC’s
    100 SSH

    Almost made it through twice — got up to about 60ish SSH

    Names, Numbers, Announcements

    YHC wants to thank Trout for showing up the past two days. Otherwise, YHC would have had to talk to himself the whole time. Pretty uninteresting. SYITG!!

  • Two can be as bad as one

    Two guys showed up to stay healthy and challenge each other.

    COP — YHC is a little foggy on this — dirty dogs, helicopters, etc.

    Head to the courtyard for a little 5, 10 , 15, 20

    Run to each corner and complete 5 10 15 and 20 of the following exercises
    merkins, split jacks, ww2’s, mountain climbers, werkins

    Run a mile

    bball court — 5 burpees, bear crawl do 10 dips, crawl bear back. repeato

    YHC and Trout had great convo today! Missed seeing everyone. Blessings on the F3 family

  • Make it a double!

    In honor of the new ruling that restaurants can now serve takeout mixed drinks, 2×2 guys came out to get a double shot of beatdown

    Run 1 mile by piecing together two times each area various pieces and parts of the AO.

    COP — SSH, crabcakes, monkey humpers, freddie mercuries, flutterkicks, SSH, crabcakes, monkey humpers, freddie mercuries, flutterkicks

    off to the track — editors note — one shifting merkin consists of one diamond merkin, then one regular merkin, then one wide merkin (if you are doing more than one, you have to still do the same sequence)
    1st corner — 2 shifting merkins
    2nd corner — 4 shifting merkins
    3rd corner — 8 shifting merkins
    4th corner — 16 shifting merkins

    Dora 1,2,4
    100 mountain climbers
    200 dips
    400 SSH

    burpee suicides — one burpee each horizontal line on the parking lot
    up it to two the next go round

    30 seconds of American Hammers to finish things up!

    Numbers, names, announcements

    NMS — Never too early for a double shot of pain. YHC’s arms were already sore from the Murph Tuesday. The shifting merkins did not help at all with that. Great morning with a great bunch of guys!

  • A visit from Hanover’s finest

    6 regulars and 1 FNG showed up this morning for a beautiful beatdown.

    COP — IJR, Flutterkicks, Arm Circles, merkins, heels to heaven

    Line up widthwise across the field. Do 10 bear crawl steps then complete a 4×4. Rinse and repeat all the way across the field. Wait for the 6. Various planks. Do the same thing back across the field.

    Longish mosey to the very back of the elementary school — along the way we stopped and did SSH and merkins.

    Love Hill — One person runs up the little hill and back. Other one does broad jump burpees. Switch. Then lunges, then bear crawls. Keep going until at the top

    Mosey to the track for a quick triple check

    Timer is 5 pull ups
    merkins
    LBC’s

    Back to the flag. Along the way we did some squats

    circle up and do 10 of every exercise called out by a PAX member.
    burpees, LBC’s, WW2’s, windshield wipers were a few of the exercises

    Numbers Names Announcements

    NMS — When YHC arrived this morning, there was a truck I didn’t recognize (ended up being Byproduct) and not one but two sheriff’s deputies asking him what’s going on. After they frisked him and handcuffed him. we began the workout. JK. All was good thankfully no one was arrested and we were able to workout in compliance with the mandate from the governor. Good to have Xabi join us today — he is a young college student who is a fan of Man U. His nickname is a player from Liverpool (rival team). Pronounce shAH-bee.

    Announcement — sign up for the run a mile challenge. here is the link.
    https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?usp=sharing

  • cray cray

    a quartet of guys showed up this morning, but there was no singing involved.

    COP — crabcakes, dirty dogs, sumo squats, flutterkicks, dollies, IJR’s, HRM’s, Bird Dogs, DQ’s

    Lots of polar bearing
    Polar bear up the hill, every 5 “steps” do a merkin, 20 jump squats, run down the hill, 20 donkey kicks
    Then polar bear up the hill every 3 steps do a merkin, 20 jump squats, run down, 20 donkey kicks
    Finally polar bear up the hill with a merkin every step, 20 jump squats, run down, 20 donkey kicks

    Run to the swing set.

    hands on the plastic border that surrounds the swingset area. go hand to hand sideways around the perimeter. every corner do 10 dips.

    triple check
    swing set pull ins, split jacks, run to the geodesic dome and climb up and come back

    Names, Numbers, Announcements

    NMS — Thank God for F3 — YHC needed a break from the seriousness of yesterday’s news. These guys mean the world to YHC and have pushed me to places YHC never thought YHC would ever be. YHC is just astounded at where the world is today and how fast this all happened. So here is one of YHC’s favorite verses “Though the mountains be shaken and the hills be removed, yet my unfailing love for you will not be shaken nor my covenant of peace be removed,” says the LORD, who has compassion on you. ” Isaiah 54:10. What figurative mountains have been shaken this week? God’s love is still there. Be strong and be courageous during this time and spread hope not fear.

    — Opus

  • Damn Seal Team — I fart in your general direction!

    6 guys showed up for an epic 21st wedding anniversary beatdown

    COP — Marriage is a union, so in honor of that we did combo exercises
    arm circle squats, alternating shoulder tap merkins, plank jack rotators and american hammer pull ins

    it takes two to tango — 21 bowing cockroaches, 21 jumpovers, 21 PLT’s

    Ascending 4 corners — 21 butt kickers, 21 mountain climbers and 21 bk’s, 21 ww2’s 21 mountain climbers and 21 bk’s, 21 dirty dogs 21 ww2’s 21 mountain climbers and 21 bk’s

    Lazy Dora —
    99 merkins while other one does plank
    99 squats while other one does Al Gore
    99 american hammers while other one does 6 inches

    The beast
    merkins
    jump squats
    smurf jacks
    heels to heaven

    Times up! Back to flag for Numbers, Names, Announcements

    So, Corned Beef relayed a story this morning about Wednesday’s WDog about going to retrieve the coupons from under the stage and how they had mostly all been smashed and Corned Beef mentioned how it was probably Seal Team that had done it. So that was basically the joke the rest of the day. “No it couldn’t have been any of the other teenage hoodlums that might hang around the city park any time of day — had to be Seal Team.” or “Hey there’s litter on the ground over there, Seal Team did it.” or “There is a big hole in this field — I bet that was Seal Team.” There was also an awful lot of the 4th F this morning, hence the title of the backblast. There was so much mumblechatter this morning, there could have been ten backblast titles from the crap that was said today. The PAX loved the combo exercises at the beginning and ruthlessly made fun of YHC’s creativity asking if this was a DTH workout. Well played. Love the camaraderie of this group — it is always a pleasure to lead!

    Opus



  • Gridiron VQ

    14 excitable gents came out on leap day to make themselves better.

    Short Mosey

    COP — SSH, Merkins, sumo squats, helicopters, DQ’s, hackeysackers, tabletops, crabcakes, arm circles

    Escalator activity. The timer does 15 KB Swings, then runs to the back of the line when everyone else moves forward. Other exercises included flutterkicks, lbc’s, ww2’s, mountain climbers, monkey humpers, rotating merkins, jump rope (not imaginary) and maybe a few others…

    Head to the pickleball courts for two rounds of four corners.
    1) 10 diamond merkins
    2)20 WW2
    3) 30 AM ham
    4) 40 SSH

    2nd round
    40 regular merkins
    30 WW2
    20 Am ham
    10 SSH

    Leave the pickleball courts and go to the icy field for 10 minutes of burpees
    Pick a number between 6 and 10 burpees — complete that many in a minute. The rest of the time is rest time if you finish early. Repeato till we got to 10 times around on this. Thanks to Attilla for being the timekeeper on this one.

    Dora leap year style ==
    bear crawl the little hill whilst partners complete
    122 merkins, 122 ww2, 122 squats

    Back to the flag for a few minutes of yoga with Jville!

    Numbers, Names, YHC took us out

    Fun time with a very cool crowd. Good to see some faces YHC hasn’t seen in a while. Will definitely be back some point soon! Sorry for missing breakfast — late night last night — had to catch up on sleep.

    Peace,
    Opus