Author: Opus

  • Cicadas

    5 guys showed up to take on the day the right way. Here is a sketchy recollection of what happened.

    COP — various and sundried activities

    Doracide —
    100 squats
    200 Mountain Climbers
    300 SSH

    Not THrowing Away My Shot
    2 tries to make a free throw
    No makes equals 5 burpees.
    None of us made it so 25 burpees!

    10 calf raises, 10 upward merkins
    repeato until YHC switched exercise numbers to
    20 calf raises and 5 upward merkins

    Back to the flag for some stretching

    Looking forward to seeing everyone at the convergence Monday!

    Peace

    Opus



  • Aye!

    We came, we saw, we ran and rucked!

  • Fibonacci’s Lugubrious merkins

    5 dudes jumped out of bed and took on today’s workout with gusto

    COP — all sorts of exercises

    Fibonacci’s Lugubrious merkins
    1 second down, 1 second up
    then 2,3,5,8,13,21,34, and 55
    Fun times.

    4 corners x 4
    WW2, SSH, split jacks, donkey kicks

    Great mornign for a workout
    SYITG!

  • Lugubrious* merkins

    *slow, mournful, sad

    5 guys got up this morning to kick it off the right way on a glorious morning.

    COP — DQ, helicopters, flutterkicks, LBC’s, Freddies, IW, rosalitas,

    Lugubrious merkins —
    1 merkin, 1 squat
    5 seconds down, 5 seconds up merkin
    5 squats
    10 seconds down 10 seconds up merkin
    10 squats
    15 seconds down, 15 seconds up merkin
    15 squats
    20 seconds down, 20 seconds up merkin
    20 squats
    25 seconds down, 25 seconds up merkin
    25 squats
    30 seconds down, 30 seconds up merkin
    30 squats

    dora
    100 step ups
    200 dips
    300 SSH

    4 corners
    10 WW2
    20 Am Ham
    30 LBC’s
    40 Flutterkicks

    10 Donkey kicks, run to 1st island
    15 donkey kicks, run to second island
    20 donkey kicks, run to third island

    some stretching

    numbers, names, announcements

    So many times we try to do our exercises as fast as we can. Lugubrious merkins were meant to slow us down today.

    Peace out
    Opus

  • Whole body deodorant

    2… no 3 …. no 4 guys showed up to lift some bell

    Here is what happened —
    COP — helicopters, DQ, IW, Denice Austins, tempo merkins, cherry pickers, dirty dogs, hillbillies
    ABC’s with legs

    escalator 1
    timer 20 KB swings
    mountain climbers
    jump squats
    Flutter kicks with KB
    repeato then run a lap

    escalator 2
    timer 10 burpees
    renegade rows
    lunges
    am ham
    repeato then run a lap

    lazy dora
    50 merkin rows (hold plank)
    100 flutter kick presses (6 inches)
    150 KB squats (al gore)

    Announcements and the like

    Go out and buy yourself some whole body deodorant!

    Opus

  • The number is three

    3 guys showed up to take on he day the right way

    COP — lots of exercises

    triple check — pull ups, dips, run to the school and back

    triple check — stirrup pulls, LBC’s to the tree and back

    11s across America — bear crawl to the east coast 10 jump squats

    bear crawl back to the west coast for 1 WW2

    finish the set

    peace out

    opus

  • The Loneliest Runner

    If you’re old like me, you will remember this movie.

  • Rrun/walk and ruck

    just like it says…

    2 run/ walkers and 2 ruckers this morning!

    Welcome Trail Mix!!

  • Whew — that was close!

    5 guys came out on a Friday to get their bodies moving. One almost ended up getting more than he bargained for.

    COP — plank jack merkins, arm circles, LBC’s, Freddies

    4 corners and a runner
    One person runs a nd relieves the first corner, etc.
    squats, LBC’s, dry docks, SSH

    11s
    1 WW2 and 10 jump squats

    Dora
    100 mountain donkeys
    200 squats
    300 SSH

    Prayers and Praises and then we were on our way.

  • It’s a beautiful day

    7 guys! came out to enjoy the gorgeousness of a new day

    First challenge — run around a mile in the gorgeous weather — so much fun.

    made it to a shelter inside of a neighborhood that Phonics knew about

    COP — lots of exercises I don’t remember

    Mr Holland —
    Partner up and bear crawl up and back the length of the shelter while partners did step ups on the benches

    Helix —
    Triple check — one partner does a lunge all the way down the length of the shelter
    second partner does dips
    third partner does am hams

    Run back to the flag in the amazing weather.

    SYITG!