Author: Opus

  • 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

  • Oh yeah.

    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

  • Lost.

    3 runners and two ruckers and a puppy showed to up to enjoy the cooler weather

    A fun time was had by all.

    Opus

  • Are you motivated yet?

    6 guys came out for a workout to remember (or maybe forget?)

    COP — lots of exercises including the plank jack merkin and the Jack Squat

    The motivator
    Too hard to explain but it was fun.

    7’s
    get ups and merkin/burpees

    Triple Check
    Swing push outs
    dips
    Run to the thang YHC thought was a tree, but it wasnt and back

    4 corners
    10 WW2
    20 Flutters
    30 Jump Squats
    40 LBC

    4 corners pt 2
    25 WW2
    25 Flutters
    25 Jump Squats
    25 LBC

    Whew. That was it. Don’t let anybody tell you otherwise.

    Peace out,
    Opus

  • Tuesday run

    a triumvirate came out to take on the beautiful morn the right way