Author: Opus

  • Legends of the Fall

    Fun run this morning with two other brothers.

    There may have been a tumble.

    Opus

  • Dora’s unholy Mountain

    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


  • Brekkie brings em 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

  • aww yeah

    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

  • deja vu

    same two as last week.

    new exercises

    COP — lots of circles (arms, shoulders, hips, ankle) plus many other exercises

    Head into Giles nieghborhood
    Traffic circle four corners
    Broad Jump between each corner
    alternate between merkins and squats

    hill 11’s
    run down the hill, at bottom do 1 merkin
    run up — at the top do 10 WW2’s
    continue as always

    skip back to atlee
    every two trees do 10 monkey humpers
    until we got tired of that
    then we did 10 SSH

    then about 8 minutes of good stretching under the good instruction of Helix

  • chimichanga

    2 guys showed up to kill it on a cold saturday morn

    COP — lots of stuff including the dirty dog

    suicide medley
    –one runs, other person does monkey humpers
    switch
    do 10 boo yah merkins together before the next iteration
    — one runs other person does SSH
    switch
    do 20 PLT’s each
    — one runs (forward and backwards), other person does donkey kicks
    switch
    do partner jump overs

    LAZY DORA
    100 merkins (hold plank)
    200 squats (hold al gore)
    300 LBC’s (hold 6 inches)

    bar grab while the other person runs a lap (2x)

    4 corners (lunge, run, bear crawl, bernie)
    corner 1 — crabcakes 20
    corner 2 — crunchy frogs 20
    corner 3 — squats 20
    corner 4 — AST’s

    end with 10 minutes of good stretching

    Good times — gooder weather this week.
    OPUS

  • Warmest morn of the week

    Two guys showed up to take on the cold.

    Here is what happened.

    COP — normal exercises

    a together dora
    20×2 merkins
    run to the next spot
    40×2 LBC
    run to the next spot
    60×2 SSH
    run back to first spot
    20×2 merkins
    run to the next spot
    40×2 LBC
    run to the next spot
    60×2 SSH
    10×2 merkins
    run
    20×2 LBC
    run
    30×2 SSH

    10 WW2 every speed bump
    10 squats every light post

    back to the flag

    Quite cold but not the worst of the week. Looking forward to warmth again.

  • warm up, schmarm up

    5 guys decided to come out for a very disjointed workout. Somehow it all worked out in the end, despite YHC’s randomness

    COP — short warmup with exercises YHC can’t recall

    5 thangs
    5 IC merkins, then 5 IC AST’s ) do 5x (or so)
    5 LBC’s, then 5 Flutters do 5x
    5 monkey humpers, then 5 jump squats do 5x

    Doracide
    100 Am ham
    200 Squats
    300 Assorted Ab exercises

    Wall time
    10 DK’s, bear crawl to first island, run back
    15 DK’s, bear crawl to first island, lunge to second island, run back
    20 DK’s, bear crawl to first island, lunge to second island, broad jump to third island, run back

    Other thing
    20 calf raises, 20 merkins OYO
    Do it twice

    If we did something else, I don’t recall right now, but everyone seemed satisfied at the end, so that’s a plus.

    Peace out, Opus

  • 2 by 2

    2 ruckers and 2 runners showed up this morning and kicked some bootay.

    Runners did a run walk — ruckers rucked.

    Opus

  • what? no coffee??

    4 guys showed up to get a workout in before an amazing brekkie. Unfortunately, coffee was not available.

    COP — a few exercises

    4 corners —
    bear crawl
    10 really good merkins
    karaoke
    10 really good situps
    crawl bear
    10 really good squats
    karaoke
    something else

    Dora
    run a lap
    100 merkins
    200 LBC
    300 SSH

    THE END
    Grab some coffee and something to eat.