Author: Opus

  • Smurf That!

    In honor of every smurf everywhere, this workout is for you

    13 smurfed up PAX members showed up on a beautiful morning to show they had what it takes to beat the gloom!

    Hallelujah run around the church

    COP

    American Hammers, LBC’s, Don Quixotes, Invisible Jump Ropes, Arm Circles, Diamond Merkins, Roll-ups (20 OYO)
    Table tops,

    shoulder taps
    Plank Toe taps to the side (repeated these two)

    CURB STEP UPS — 1 minute

    The Thang
    SMURF Trivia —
    7 questions about the Smurfs, answer incorrectly — 10 Smurf jacks in cadence
    answer correctly, only 5 Smurf jacks in cadence
    YHC will post questions at the end if you want to see how well you would have done.

    SMURF Run —
    Like the Native American run except we all skipped — last person skipped faster to get to the head of the PAX.  Some of us even sang the theme song as we skipped.  Yippee.

    SMURF Chase Scene —
    5 lunges keeping an eye out for Gargamel, Sprint like mad across the rest of the field, immediately drop and give as many merkins as possible waiting for the rest of the PAX to finish (2x)

    10 lunges, sprint, and as many LBC’s as possible till the PAX caught up (2x)

    15 lunges, sprint and as many Burpees as possible until the PAX finished. (2x)

    SMURF TRIVIA (part deux)
    same as before — we all love smurf jacks now.

    CIRCLE UP for ascending ring of fire merkins — we got to the number 6

    Numberama, Name-o-rama, Bring it in

    Naked Smurfskin —

    YHC has had a love affair with the Smurf Jack since his first Q a few months back.  Hence, this workout came together after Spit gave it up to hit the smurfing #TwinTeam AO today.
    YHC wanted to incorporate as many smurf jacks as possible into the Q today, so we did the smurfing Trivia contest as a way of keeping it fun.  Smurf it, the PAX only got 5 and a half questions correct out of the 14 smurfing questions.  The last one was half correct, so we did 7 and a half smurf jacks for that one.    Total = 107.5 SmurfJacks for the day, well done!!

    Some other notes — Lunging and Sprinting across the field was the favorite of many a PAX member today.  I heard lots of “What the Smurf?”  and “Smurf it to Smurf!” while completing the exercise.  Will do this exercise again at the next Opus Q.  Be Ready.

    Circle K informed YHC that he was doing the arm circles backwards when YHC said forwards.  Good catch Circle K (just seeing who was paying attention and you were.  Kudos.)

    Here are the Smurfy Questions if you are interested… (answers can be found on the interwebs)

    1)What is the country of origin of the Smurfs?
    2) Which Smurf always carries a package?
    3) Name Gargamel’s cat.
    4) How tall are the smurfs?
    5) Which famous VP’s daughter had the code name Smurfette?
    6) What project were the smurfs working on in every episode?
    7) When baby smurf got sick, what flower did they bring back to cure him?

    8) Which smurf carried a pencil?
    9) Who was always trying to steal the smurfs food?
    10)What smurf was Brainy’s sidekick?
    11) What is the new movie called?
    12) What was Smurfette’s original hair color?
    13) How old is Papa Smurf?
    14) What color were Papa Smurf’s clothes?

    Announcements — Charlottesville Launch May 20th.  Contact LabRat with names or any other items related to new AO

    Ashcreek 5K — also May 20th.  Use code HAPPYEASTER to save $5 this week!

     

     

     

  • Sad Clown

    I wrote a song to say adios to my sad clown.  I didn’t even know I was a sad clown before coming to F3, almost dying at several workouts, meeting new friends, and reading the book.  I knew there was something not quite right in my life but I couldn’t put my finger on it.

    Anyways, I used to write songs all the time, but I hadn’t written one in several years until this one popped in my head.  I already shared this link with a few Mechanicsville peeps, but I decided to jump in headfirst and put it out there for the rest of you all.  Hope you enjoy!

    Thanks for helping me be a better man,

    Opus

    PS The picture is of three of my kids, none of which is a sad clown, but Daniel does look a wee bit creepy…

  • The family that stays together, plays together, aka study up on the exicon before coming to an Opus workout

    14 eager and somewhat feisty PAX members showed up on a cold Friday morning for their beatdown.  This is what transpired…

    Semi-long Mosey around the church and the big field, back to parking lot for opening circle frivolity.

    YHC thinks these numbers are accurate.  There is no way to know for sure, though, since Abacus was in the fartsack.

    SSH x 30,  Smurf Jacks X20,

    Crunchy Frogs X18,   LBC’s x25

    Rotating Merkins X25,    Plank Jacks X30

    Red Bull Smurf Jacks X20 (Ouch)

    Booyah Merkin Mixer —

    Bear Crawl to a friend, do 7 Boo yah merkins with them, bear crawl to another friend.

    Repeato until you have done this with 5 friends.

    When you get to the last friend, stay with and do 25 rotating jump squats.  Head to field.

    The Family that Stays Together —

    YHC had a card that only he could see with 12 different ways to move from place to place.  PAX member called out a random number from 1-12 corresponding to the card and we moved to the next corner that way.  When we got to a corner, we did a different ab exercise for a minute and 15 seconds. ( A minute seemed way too short) 🙂

    Bear Crawl length of field, Heels to Heaven

    Skip width of field, Reach Throughs

    Frog Jump length of field, Reverse Crunches (see notes in recap)

    Chop Feet, American Hammers

    High Knees, Freddy Mercurys

    Head to pavilion for 10, 15, 20 dips and derkins.

    Back to flag for Superman and Ring of fire Merkins

    Moleskin:

    YHC spent some time studying the F3 exicon for this particular beatdown.  Every once in a while, the PAX was a little confused on what they were supposed to do.  YHC called out Reverse Crunches and looked around — every PAX member was doing something totally different.  SMH. I think they had fun with the newer exercises, though.

    [On a side note to Corporate, YHC  thinks we should somehow incorporate a Red Bull Smurf Jack challenge some time soon.  Those kicked butt today.]

    YHC needs a new watch and a new pair of gloves.  Watch totally farted out on me during the timed exercises.  They don’t make Timex watches like they used to.  By the end of the workout, YHC thought his fingers were going to freeze off.  Emoji offered up his hand warmers, which were amazing.  Will be buying some soon.  See you in the gloom!

    Announcements :

    BRR-see TYA, Smokey Mountain Relay-see Swirly, Ragnar-see Toga, Ashcreek 5K-see Spit

     

     

     

     

     

  • Meet in the Middle

    “I Start Walkin’ Your Way, you start Walkin’ Mine, we meet in the middle ‘neath that old Georgia pine.  We gain a lot of ground when we both give a little.  Ain’t no road too long if we meet in the middle.”  — Diamond Rio

    16 strong (including one FNG) gathered for my VQ this morning —

    Started with the Slaughter Starter (Thanks, Upchuck!) — 20 burpees on our own

    Brief quick run around the church to the other side of the parking lot.

    COP

    • x30 — SSH
    • x30 — IJR — PAX was encouraged to come up with creative ways to jump rope today and they did not disappoint!
    • x30 Heels to Heaven — thanks Helix for the reminder!
    • x20 — Dollys
    • x20 — Rosalitas
    • x20 — American Hammers
    • 1 ATM — 15 3 count shoulder taps, 10 tempo merkins, then 10 fast merkins with no stopping

    I lost my Weinke along the way, so there may have been one exercise I missed on the BB.

    THE THANG

    Mosey over to the field for the next segment called Meet in the Middle — for F3 purposes, we shall call it MIM. 🙂

    I created this section because I love partner exercises and I love the Diamond Rio song of the same name.

    Everyone partnered up and headed to opposite ends of the field and proceeded to do the following

    1. Billy Idol Lunges (complete with fist pump) till partners met up in the middle, Booyah Merkins, then run back to your own side.  Rinse and Repeat — 10x, then 15x, then 20x on the Booyahs
    2. High Knee Run to partners in the middle, then Partner Leg Tosses, run back to own side (again 10, 15, and 20)
    3. Bear Crawls to partner in the middle, then Partner Derkins (one partner in plank the other does Derkins).  In the interest of time, we did 5, then 10, then 15.

    We finished up with the Tunnel of Love.  More on this later in the Wrap up.

    Mosey back to the flag

    COT/NAMEORAMA

    MOLESKIN

    What can I say about my first time out as Q?  I have to be honest — I was nervous from the moment I decided to take that step until the workout started this morning.  And then, I was fine and had a ton of adrenaline to push me through!  If I can do it, anyone can do it!  Make it a New Years Resolution to Q in 2017!

    We had a very friendly PAX this morning — no surly faces, at least not that I noticed in the gloom.  After we enjoyed the 20 burpees to get us warmed up, we hit the Circle and got ourselves moving.  During the IJR’s I saw some really good jump rope moves and even some guys going double time with the rope.  Impressive.  Could they do that with a real rope, I wondered…  I wish I had hit the ATM one more time in the circle, but I moved on to make sure we had time for Meet in the Middle.

    The hardest part of “meet in the middle” was the actual meeting in the middle since it was so dark out in the field.  I heard PAX members shouting out their partners names trying to find them in the gloom.  It actually added an element of fun to the whole thing.  I almost stepped on a 2.0 at one point — that would have left a mark.  Looking back, I think I would have done more reps of the meet in the middle exercises, but not knowing how much time anything would take, I think it turned out okay.

    There was definitely a slowdown in the tunnel today as we crawled our way through.  Part of the reason might have been the unexpected sharp turn in the tunnel as people made their way through to the end.  We rectified the situation eventually and the back up in the tunnel subsided.  We headed back to the flag and finished up!  Why was I so nervous??

     

    Announcements:

    • CSAUP Saturday January 21st. 9 to 10 mile run with short AO in between. 3 to 4 hour with cook out afterwards. See Circle K and more Pre-blast for details
    • LBC’s Monthly Challenge – January. 10k is the Goal. See link below to sign up!

    https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=656233322

    • Order your Focus Prayer Books by paying Abacus $20 and going to this link and filling out the form – – – http://www.paracleteanswers.com/material.html
    • Emoji’s M had surgery this week — please continue to pray for the family!