5 guys. respect to the max.
COP — lots of fun exercises including every body part you could possibly do circles with without being obscene.
4 4 corners
run to corner 1 — 10 merkins
bear crawl to 2 — 20 jump squats
run to numbah 3 — 30 LBC’s
lunge to 4 — 40 SSH
Each time, the corners get bigger.
run the gauntlet of signs and poles and such doing an amalgam of exercises along the way.
Some stretching…
Opus
Well at least one is named after a horse.
Mr Holland started off the show with a bit of parking lot tracers.
Then a triple check with four people.
Timer runs to the fence and back
Step ups
LBC’s
Bus loop openings
Run the bus loop — at the openings switch between arms, core and legs
Did this all the way around at least once.
Pass off to Opus
4 repeating core – ners
10 crunchy frogs, 20 flutters, 30 LBC’s, 40 mountain climbers
switch the numbers around for each exercise.
get rid of crunchy frogs and do AM Ham
Nat Am run back to the flag. A little stretching and we done.
This week is going to feel like the four horsemen are coming — stay safe in the heat my friends.
Peace
Opus
6 gents showed up to take on the day the right way. Here is what transpired
COP — Helis, DQ, IW, APD’s, Calf Raises, Tempo Merkins, AST’s Freddies, Flutters
10-10-10
10 sets of ten reps. No sure where the third 10 comes in, but that’s ok…
one partner wall sits, the other person does
10 2 count mountain climbers
10 plank jacks
10 merkins
switch out and repeato 10 times
that took a while so an almost four corner run dora to finish it off
one person runs 4 corners
whilst the other starts
100 DK
200 LBC
300 SSH
Great times had by all in the humidity of the day. SYITG
5 guys, including one sojourner from the Southwest, started off their day rocking it at the creek!
COP — various and sundried exercises
to the wall (no apologies to Lil Jon)
10 DK’s
10 squats each island and back
15 DK’s
15 monkey humpers each island and back
20 WW2
20 LBC’s each island and back
25 DK’s
25 SSH each island and back
Extended 4 corners
corner 1 10 merkins
corner 2 20 squats
corner 3 30 supermans
corner 4 40 Hillbillies
Rotate through so every exercise has had 10 of each, 20 of each, 30 of each, 40 of each
BAck to the flag for some stretching
Fun times this morning.
Prayers for Bulkhead and his knee issues.
Peace to the brotherhood!
6 guys including one kotter showed up this morning to take on the day the right way — here is what transpired
COP — several exercises including crabcakes and tempo merkins
mosey to the bball courts for a little doracide
100 jump squats
200 flutterkicks
300 LBC’s
Pole smokers 10 then run to the end while the PAX holds 6 inches
Tennis court Roxannes (or whatever this is called…)
10 DK run to next corner and do 20 squats
head back to the beginning and do 10 DK’s again
keep going the same way adding 30 Freddies and 40 SSH at the end as well.
Short trail run Triple check
1 – Run the trail and do two burpees and come back
2 – dips on the well placed bench
3 – WW2’s
Mosey back doing exercises, sprints, skipping, lunging along the way
5 minutes of circle Grams at the end led by Helix
3 guys went running — one guy almost had to be carried back.
Opus
Fun run this morning with two other brothers.
There may have been a tumble.
Opus
4 guys showed up on a Saturday for an Opu sbeatdown for the ages 🙂
Run around the parking lot until a few others showed up.
mini COP — several exercises including SSH and IJR’s
Run to the destination doing merkins and squats along the way.
Dora’s unholy mountain
partner runs up the hill and back down
combo of exercises
100 merkins
200 Squats
300 SSH
200 LBC’s
100 merkins
4 corners of the bus loop
20 Flutterkicks
lunge
20 AM HAM
run
20 FM’s
lunge
20 WW2
Run back to flag stopping at speed bumps for accumulating
10 AST’s
20 IW’s
30 Arm circles
40 IJR’s
Back to flag
GRAMS
Opus took us out
4 guys showed up for a freezing beatdown and then some much deserved brekkie.
COP — lots of fun exercises
DORA
100 merkins
200 WW2/flutters
300 squats
donkey kicks/ smurf jacks thang
20 of each — do it twice
Fun times at brekkie. Love Rise and Shine!
Opus
4 gents came out to start their day off on the right foot.
COP — lots of exercises I can’t recall
mini dora #1
50 burpees
100 DK
150 smurf jacks
mini dora #2
50 pull ups/merkins
100 dips
150 SSH
4 corners
20 am ham
20 SSH
20 flutters
20 FM’s
native american bear crawl
stretching