Author: Opus

  • St Elmo’s Fired Up

    Today is the Feast day of St Elmo, patron saint of sailors and abdominal pain. 8 holy pilgrims joined to celebrate his life.

    St Elmo, back
    in the day.

    St Elmo’s Fire — Play ye olde song from back in the 80’s — during the verse, crush some LBC’s, during the chorus spell the words “St Elmo’s Fire” with your legs. During the bridge hold 6 inches.

    COP — Imperial Walkers, SSH, Copperhead Squats

    Time for some history — St Elmo was alive in the late 200’s and was martyred in 303 right before TYA was born. St Elmo was recognized as one of the 14 holy helpers whose intercession was said to have been particularly effective, especially in healing diseases. Do 1 WW2 at the first island. Do 2 at the next island until we reach 14.

    Elmo’s life was filled with persecution as bishop of Formia, Italy. Many emperors tried to snuff out his life but did not succeed. The persecution was so intense at one point that he had to flee his home church and hide out for 7 years! In honor, the PAX army crawled the football field and did 7 Freddie Mercuries every 10 seconds or so. Repeated that 7 times.

    St Elmo was baptizing converts to the faith — that made Emperor Maximinian so angry that he put Elmo in a barrel full of protruding spikes and rolled him down a hill. An angel miraculously healed Elmo. To commemorate that occasion, the PAX did 11’s. Bear crawl down the hill (no rolling), do 1 Heels to Heaven at the bottom. run to the top after being healed and do 10 V-ups. Finish the sequence.

    Italian run back to the flag.

    Numbers, Names, Announcements

    YHC loves a themed workout — upon seeing that today was St Elmo’s feast day and that he was the patron saint of abdominal pain, YHC knew a theme had to happen. Nice meeting Dark Web (didn’t know he really existed) and good seeing Scrum out today after a long hiatus. Trout, glad you made it out today — hoping your back returns to normal soon. Fun working out with you gentlemen this morning!

  • Une Pomme de terre chaude

    9 guys came out for a da-pile hot potato.

    Spit led things off — COP — DQ, Helicopters, LBC’s, Am Ham, Arm circles
    Thunderstruck — one merkin every time the word thunder is sung in the song (only 31)

    Hand off to Helix — Bus loop fun He called it Coming Round the Mountain
    run out 10 poles do 10 merkins
    add 10 of an exercise till we get half way round. take away an exercise until we get all the way around.
    added 10 squats, then 10 mountain climbers, 10 am ham, 10 dirty dogs, 10 burpees (110 merkins)

    Pavarotti’s turn
    sashay around part of the bus loop, bernie sanders another portion.
    hands on the curb for a little curb crawl down the line – 2 poles out and back
    50 toe tappers
    11’s — 1 dip, 10 box jumps

    Marco Polo’s ladder
    1 merkin run to successive islands, ladder up to 14.
    Come back down the ladder to 1. (210 total)

    Bulkhead
    Triple Check — on the tennis court — run a lap, ball dippers, flutterkicks

    5 minutes of Opus
    5 merkins and 5 mountain climbers repeato 5 times (25 merkins)
    5 flutterkicks and 5 WW2’s repeato 5 times
    TIme check — Yikes! Get back to the flag quickly!

    Merkin total — 376 (will recheck Thundersturck later on…)
    Numbers, Names, Announcements

    Days posted challenge — challenge yourself to post as many days as you can in June — 20 is the suggested number, but it seems a daunting task to make that happen. You can run with an F3 buddy or virtually work out with a friend. Running by yourself does not count. Attending the 3rd F event on Tuesday nights will count.

    NMS — Hot potatoes are always hard. This one was no exception!! Peace to all my F3 brothers out there. Stay safe and be well!

  • 51

    6 gentlemen decided to take on the day the right way!

    Slaughter starter — 51 merkins

    COP — Hillbillies, SSH, renegade rows, figure 8’s, Goblet squats

    walk to the bus loop

    25 merkins

    hold KB high overhead and walk around the bus loop once.

    20 overhead presses, held high KB carry 1/2 way, 20 overhead presses, finish the loop

    20 overhead presses, 1/4 turn do 20 stir the pots, 1/2 way do 20 overhead presses, 3/4 way do 20 stir the pots

    head to the picnic benches
    5 step ups, side lunge to next bench 5 more step ups repeato 4x

    Triple check — merkins, situp presses, run lap

    5 minutes of Mary
    Boat canoes, lawnmowers, KB swing ring of fire
    2 KB Burpees

    Names, Numbers, Anouncements

    NMS — Great to see some guys who haven’t been back in a while. Hoping to see you all back again soon! YHC is humbled to be part of such an amazing group of gentlemen! SYITG!

  • That’s gonna leave a mark.

    3 guys confounded all logic and showed up for a beatdown this glorious Thursday morning.

    Slaughter starter 10 burpees OYO

    COP —
    SSH, Cherry Pickers, Hillbillies, Merkins, Helicopters, AST’s, Plank Jacks, more merkins, Imperial Walkers, Flutterkicks, Freddie Mercuries, more merkins, copperhead jump squats, DQ’s, lbc’s, more merkins (100 total in the COP)

    To the Courtyard for a progressive Dora
    Runner runs to 1st corner and back whilst others start 100 american hammers, 200 inclined merkins, 300 dips
    Upon returning, 2nd person goes to 1st corner and back.
    2nd time around, go to 2nd corner and back (both groups)
    3rd time around go to 3rd corner and back
    4th time around go all the way around and back (modified to just all the way around with no return all the way back around)

    To the field for 11’s
    1 2 count mountain climber
    10 burpees
    you know the drill

    Finish with a few minutes of mary which included merkins, squats and lbc’s

    Names, Numbers, Announcements

    NMS — Fun morning had by all — nothing to report except YHC took a massive dive at the end after twisting an ankle on a curb on the way to doing Mary. Hurt like a mofo at first — seems like it is calming down — will know more a few hours from now. Can’t wait to see you all again in the gloom.

  • 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!