Author: 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

  • the escalator

    6 swarthy guys showed up to climb the escalator om this chilly morning.

    Mosey slalom around the buses and down to the blacktop with the states for the COP

    COP — Copperhead Squats, DQ’s. Arm Circles, Hip Circles, Imperial Walkers, Jack Squats, Plank Jack Merkins, Dollys

    The Escalator —
    1 person at each station
    First person does 10 KB thrusters, then runs the loop and relieves the last person in line, who moves up and relieves the next person, etc. Other exercises in the stations included Jump Rope, American hammers, WW2’s Mountain Climbers, Hillbillies 🙂
    Next time around the timer does 15 KB thrusters, YHC called time after 2 PAX had done 20.

    Collect things and head back to where we started.

    10 minutes of burpees — Pick a number between 6 and 10 and do that number of burpees. Rest time when you are done until the minute is up, then start again.

    Numbers, Names, Announcements, etc.

    NMS — Great job done by all! Best Jump ropers of the day were pretty much everyone except YHC, although YHC did get one double under in the last go round. Jump Rope sucks, but it is so good for the body. Thanks for coming out!

    Opus

  • You and me and the popo

    4 people showed up before the workout but only two people were there to lift some bells.

    COP — DQ, Helicopters, Chinooks, Merkins, Mountain Climbers, Merkins, plank jacks, merkins, American Hammers, merkins, monkey humpers

    Dora — one guy bear crawls to the light and back, the other one starts the following…
    100 high pulls
    200 single arm swings
    300 goblet squats

    that took a while…

    finish up with 1 minute of overhead presses
    1 minute of halos
    1 minute of lumberjacks

    Numbers Names Announcements

    NMS — YHC drove up with a few minutes to spare this morning and noticed someone walking around the side of the building. unusual. Drove to the parking lot where Mudface’s truck was idling with him inside. He rolls down the window and says that there are two officers patrolling the school and one of them asked him to kindly stay in the truck until they were done. YHC decided to join Mudface in the truck until things were restored to normal. Mudface was amused that the officer addressed him as “son”. We sat and waited for them to come back and free us from the truck, but they never did… Finally they drove away and we were able to start. First time ever that YHC has had to start a workout late! The workout was great — no one got hurt — great convo afterwards. It’s what F3 is all about gents!

  • 4 miles the hard way!

    5 runners and 2 ruckers came out to the Tomato Run to enjoy the beautiful cold.

    Ran the back of the schools to Honey Meadows, went through to Kings Charter up to the farmhouse and back. Came back in the front of the schools just for fun. Marco Polo took the lead position and killed it. 150 merkins and squats on the run. Added an extra 25 when No Idea and Mudface joined us for a grand total of 175.

    Numbers, Names, Announcements

    Thanksgiving workout at Mary Munford at 6. There will be at least one clown car leaving from Wawa around 5:30 or so.

    SYITG!

  • Measuring Tape

    7 prime guys came out for the 1st day of a merkin challenge. This is what went down…

    Hallelujah Run around the lot

    COP–
    20 merkins, arm circles, 20 wide merkins, DQ’s, 10 tempo merkins, hackeysackers, 10 diamond merkins, ball dippers, 20 uneven curb merkins

    Mosey to Track in back
    CMIYC –1 partner does a broad jump and 5 lunges — repeato until partner catches up
    Partner 2 does 15 hand release merkins then catches up to Partner 1

    Touch a bus/car/truck modified DORA
    Complete the following exercises as a team while one partner touches a different vehicle every time:
    50 merkins
    100 Jump Squats
    150 Merkins
    100 Jump Squats
    50 Merkins

    back of school
    number off —
    #1 runs to pull up bars, does 5 pull ups
    on turn around #2 starts running to meet #1, do 5 boo ya merkins
    Continue until all are done
    While waiting the PAX continues with more merkins (or wall sits as an alternative)

    various runs back to the flag
    increasing merkin ring of fire — PAX reached 4 before YHC called time

    County tax dollars hard at work this morning when the maintenance guy comes to the back of the AO and parks his truck where we are doing the merkins, takes a measuring tape out and kind of measures the width of the blacktop path and then goes on his merry way. Hmm…? Was he really there to measure that small piece of pathway or was he checking in on us? Who knows? Anyways, what did measure up this morning was the PAX. They crushed it without too much complaining. What more could a Q ask for?

    SYITG!