Author: Opus

  • 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



  • Three Lindsays and a Cindy

    8 Surly gentlemen showed up for a ground and pound this morning. Nuff said. They left the better for it.

    Run round the building. 8 burpees OYO

    COP — helicopters, hackeysackers, the opus, SSH, dirty dogs, arm circles, tempo mountain climbers, dying cockroach, AST’s

    Lindsay Vonns — need some good good legs to ski like that. So we did Split jacks and sumo squats 10 and 30 incrementing by 5’s to get to 30 and 10.

    Lindsey Buckinghams — former member of Fleetwood Mac — wrote the iconic lines in the song Second Hand News “Lay me down in the tall grass and let me do my stuff”. So we laid down in the not so tall grass and did 10 and 30 of flutterkicks and heels to heaven

    Lindsay Wagner — The Bionic woman would have wanted us to do this, so we obliged. 10 and 30 donkey kicks and merkins. Ouch.

    And at last a Cindy — 5 pull ups, 10 merkins 15 squats while partner kept running back and forth to the school — do it twice.

    Numbers, Names, Announcements
    Great morning buys — it is a joy to lead you all now take on the day!

  • Dora learns to count by 20’s

    6 dudes showed up today to take on the day the right way.

    Arrive almost late, Run off in a hurry, realize the wallet is still in the pocket, run back to car to drop off, do COP back where we started.

    COP — SSH, plank jack merkins, IJR, jack squats, Hackey Sackers, layout bicycles, butt kickers, Alternating Shoulder Tap Merkins, Smurf Jacks, DQ’s, The Opuses (or is it Opi)

    Mosey to the bottom of grassy hill for a triple check
    bernie up hill, run back down
    stump merkins
    the Opus

    run to the playground for a different type of dora
    whilst partner runs to soccer goal and back, other partner is completing
    20 jump squat pull ups
    40 burpees
    60 ww1 situps
    80 merkins
    100 SSH

    with last few minutes, we moved to the soccer field — do 10 lunges then sprint to the end and back

    Numbers, Names, Announcements

    NMS — Thanks to DTH for inspiring this workout with his ever new ideas for cool exercises and combos that challenge the body and mind. The PAX rocked it today despite the cold hands and the new unusual exercises. Peace!

    Opus

  • 2nd F at steambell brewery

    YHC’s band, Sons of Zebedee, will be rockin the Steambell Brewery from 7-10 this upcoming Friday night the 31st. Steambell is located on Southside somewhere in Midlothian — would be great to have some friendly faces out there in the crowd for our first Steambell gig!

    Opus

  • Sir Planks-a-Lot

    5 guys came to check out YHC’s planks this morning and they were not disappointed.

    Run around the buses until late people caught up. 🙂

    To the field for a little COP action

    • DQ’s
    • Helicopters
    • Chinooks
    • AST’s
    • Angled Knee Jumps
    • plank jacks
    • flutter kicks
    • heels to heaven
    • v-ups
    • SSH

    Sir Planks a Lot
    30 second plank, 15 merkins, 15 second rest
    40 second plank, 20 merkins, 20 second rest
    50 second plank, 25 merkins, 25 second rest
    60 second plank, 30 merkins, 30 second rest

    Partner up
    Each partner does twenty partner leg tosses
    One partner runs to the fence and back, the other starts bear crawling until partner 1 meets them on the way back, do 10 booyah merkins
    Each partner does twenty PLT’s again, switch who runs and who bear crawls, repeato on the booyahs.
    Keep going until both partners are basically at the fence.
    Get in a circle to celebrate with a coordinated 10 jump squat high fives

    Triple check
    Corned Beef turned this into everyone working together kind of thing and it was great.
    Pardner 1 — Bear or crab crawl to the bridge and back
    Pardner 2 — DK’s
    Pardner 3 — Monkey Humpers

    Back to the flag for a ring of fire WW2 situp style. Then another totally silent 50 second plank time led by Emoji’s brilliant silence.

    NMS — Thanks for coming out this morning. It was a great warmish morning to make ourselves better and act like crazy fools. If only the rest of the men around us knew how much fun they were missing… Keep EH’ing boys!

    I’m out.
    Opus

  • You can get that in your ear?

    9 davillians and 2 SOJ’ers showed up for the only 12/20/19 of their lives.

    Take the SOJ’ers on a tour of the new AO

    COP — SSH, arm circles, DQ’s, Crab Cakes, cherry pickers, copperhead squats, inchworm merkin jumpy things

    There is only one day that is today 12/20. We celebrated with a Christmas movie trivia contest of sorts.

    Round #1 — A Christmas Story
    Right answers — 12 smurf jacks
    Wrong ones — 12 smurf jacks, 20 donkey kicks, bear crawl to first island and back
    The PAX got 2 out of 5 of these correct. If Hardywood hadn’t been premature, the PAX would have done better.

    Round #2 — National Lampoon’s Christmas Vacation
    Right answers — 12 american hammers
    Wrong answers — 12 american hammers, 20 flutterkicks, run to the bball hoop and back
    PAX did much better here scoring a 5 out of 6. YHC made the PAX complete the punishment for the last answer even though they got it right. That’s life.

    Round #3 — It’s a Wonderful Life
    Right answers — 12 merkins
    Wrong answers — 12 merkins, 20 plank jacks, bear crawl the length of the parking lot, run back
    PAX got 4 out of 6 correct.
    Nicely done, gentlemen!

    Finish off with 4 corners
    10 jump squats, 20 merkins, 30 split jacks, 40 hackeysackers
    then…
    40 jump squats, 30 merkins, 20 split jacks, 10 hackeysackers

    Close with 30 seconds of planking.

    Announcements, Names, Numbers, etc.

    NMS — So glad to have some out of towners with us today. DTH rocked it and Hardywood was the grand encourager as always! YHC loves this group of guys — remember today is the only 12/20/19 you will ever have — EH some guys, be strong for your family, give more of yourself today than yesterday.


  • I hate you, Mr Tabata

    Mudface and YHC had a blast working out in the snow!

    COP — SSH, merkins, arm circles small, werkins, arm circles small reverso, diamonds, arm circles big, CDD’s, arm circles big

    A whole lotta tabata–
    We did a series of KB exercises — the one that sucked the most was the tricep extensions!

    The End.

    Opus