Author: Opus

  • Refreshing Rain

    Three guys showed up to do a rain workout. Fun stuff!

    COP — lots of exercises

    TRiple check — Timer runs to the fence and back.
    Bulgarian Split Squats
    Dips

    4 corners extended
    Rotate through doing 10,20,30,40
    of the following exercises
    Jump Squats
    AM HAM
    Lunges
    LBC
    Repeato until each exercises has had a turn at each number

    CMIYC
    10 monkey humpers
    run backwards

    Run a lap around the schools

  • Blimey!

    2 runners and 1 rucker came out to enjoy the humidity

    Great times had by all except for the rucker who might have gotten lost.

  • five alive

    5 gents showed up to take on the day the right way

    COP — DQ, IJR, LBC, FM, Windmills,

    alternating exercises at lights
    15 KB presses
    15 squats

    round 2
    15 KB flutters
    15 halos

    round 3
    15 sit up presses
    15 around the worlds

    20 KB swings at last light

    don’t drop the soap
    hold the KB in front of you as long as possible
    dop the bell and run a lap then do 10 merkins

    2nd round repeato
    except do 15 WW2

    3rd round repeato
    with just a run

    Boat canoes

    Announcements, Numbers, Names

  • F3 goes to the movies

    6 dudes showed up on a crisp spring morning to have some fun.

    COP — arm circles, DQ, Hillbillies, IW, AST, HRM, etc.

    F3 goes to the movies
    Random actors names in a bag
    One Pax member pulls a name
    Pax tries to think of a movie that person starred in
    PAX spells that movie title out with their legs
    The object is to pick the shortest movie title and the PAX did a pretty good job with that.

    10 stump merkins

    Triple Check
    Run across the lot
    directors chair (like people chair but with more shouting directions)
    DK

    Triple check 2
    legs in swing pull ins
    lunge to pole and back
    5 dips, 5 inclines (repeato)

    Nive job by all this morning! Have a great weekend!

    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