Author: Opus

  • NVM

    3 runners and 3 ruckers came out to tackle the second day of the new year with aplomb.

    Miles were shared, stories were told (mostly by Phonics), and calories were burned

    Good times
    Opus

  • All Hail!!

    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!

  • slashing inflatables

    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!

  • watta morning

    A beautiful morning for a run or ruck.

    Rudolph agrees.

    4 runners, 2 ruckers

  • pentarun

    4 runners and one rucker showed up at Atlee to hit it hard. and that is what we did.

  • Spider

    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

  • Three’s a crowd

    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!

  • ab day

    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.

  • Beat it, Bacon!

    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.

  • Saturday in the Park

    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