3 guys came out this morning to celebrate an amazing Commanders victory which vaulted them into the playoffs!! Woot Woot!
COP — lots of exercises including the round the world lunge/squat
Triple check
#1 — bear crawl out, run back|
#2 — merkins
#3 — SSH
Four corners the long way
20 Am Ham
20 Am Ham, 20 squats
20 Am Ham, 20 squats, 20 AST
20 Am Ham, 20 squats, 20 AST, 20 LBC
Back to the Flag!
3 guys, one with a serious abhorrence for christmas inflatables, showed up today to take on the day the right way.
COP — IW, SSH, Crunchy Frogs, AST’s, plank jack merkins, Helicopters, DQ, Arm circles, LBC’s, Dying Cockroach
Triple check
One person around the office building, one doing calf raises, one doing donkey kicks
5 minute wall sit.
When you break form, do 1 burpee and go back to wall sit. so much fun.
Rotating 4 corners
10 Monkey Humpers, 20 merkins, 30 Freddies, 40 LBC
10 merkins, 20 freddies, 30 LBC, 40 monkey humpers
10 freddies, 20 LBC, 30 monkey humpers, 40 merkins
10 lbc, 20 monkey humpers, 30 merkins, didn’t get to 40
back to the flag!
Great times this morning. Beat it will be 40 this weekend and is celebrating his birthday eve by Q’ing Saturday at Dapile!
A beautiful morning for a run or ruck.
Rudolph agrees.
4 runners, 2 ruckers
4 runners and one rucker showed up at Atlee to hit it hard. and that is what we did.
4 runners and 4 ruckers made up the spider this morning.
No one got lost and everyone had a great time!
Happy Birthday to Bulkhead!!
— Opus
Great chilly morning for a workout!
COP — Helicopters, DQ, Hollow body hold, Copperheads, IW, Merkins, other stuff
Triple check
Run the loop, merkins, Freddies
Bench routine
15 IC Skull Crushers each side
5 inclined
5 derkins
10 dips
10 WW2 on bench
REPEATO
Triple Check
Lunge to 1st island and back
DK’s
Monkey Humpers
Some stretching
Fun times had by all today!
6 guys chose to show up and work off all their candy from last night.
COP — crucnhy frogs, IW, merkins, HRM, etc
4 corner Lindsay
corner 1 –30 flutters
corner 2 — 10 HTH
corner 3 — 25 flutters
corner 4 — 15 HTH
etc….
crawling dora
100 dying cockroaches
200 Freddies
300 LBC
partner bear crawls out and back
10 Big boy situps with a jump
1 minute of AST’s
Fun times had by most. Good brekkie afterwards at the local Rise and Shine.
4 ruckers and 4 runners showed up this morning to hit the mean streets of Mechanicsville.
A piece of bacon showed up as well…
Lots of fun was had by all.
Apologies to Beat it from YHC, who posted something jokingly about a dress up and run day.
Fun times had today by 6, no — make it 8 guys!
Mr Holland starts it off
COP — ouch
Island 11’s
10 – 1 Merkins
1-10 WW2
Beat it’s Turn
10 crab crawls, 20 WW2’s? continue to end of long grassy area
on the way back do 10 bear crawls and 20 Monkey Humpers all the way back
Dora
100 4 count! flutterkicks
200 lunges
300 SSH
Opus takes over
expanding 4 corners
first 4 corners — one tennis court
10 merkins
10 WW2
10 diamonds
10 jump squats
repeat with 2 tennis courts
repeato with 3 tennis courts
BTTW for 1 minute
Back to the flag for some stretching
Good times had by most! 🙂
Opus
6 guys showed up to get it on a nice Friday morning.
Here is what happened (what I recollect)
A couple of Triple checks… 🙂
Opus