Author: Opus

  • Dude, where’s your pants??

    The simple answer to that question is… YHC left them at home. To be clear, YHC had pants on — but they were compression pants. In the fog of morning, somehow the shorts didn’t make it on the body. Thanks Bulkhead for pointing this out during the COP. YHC had the opportunity to go home after the workout and put shorts on over top before heading to breakfast.

    And now to the workout…
    We began with 5 guys in the COP —
    Tempo Freddies
    Regular Freddies
    Tempo Merkins
    AST’s
    Tempo Merkins
    AST’s
    Tempo Merkins
    AST’s
    Arm circles
    Dying Cockroach
    Windmills

    Dora
    100 dips on bench
    200 stepups
    300 SSH

    Hey wait, there’s an FNG here! 20 minutes tardy. Hmmm…

    Finish the Dora

    Bear Crawl to corner, 5 merkins, run to corner, 5 merkins, lunge to corner, 5 merkins, jog to last corner, 5 merkins

    Wrap it up, head out for some brekkie.

    No name was given to the new guy bc he didn’t make it through a full workout. Welcome, Kevin — hope you return next week so we can give you a name.

  • Ok. now lift your leg.

    3 runners and 2 bootcampers came out on a beautiful Saturday morning for a workout of supreme greatness.

    3 runners ended up doing 7 miles this morning.

    2 bootcampers did something like this…

    Started in the parking lot with a karate style stretch and limbering routine. Mixed in some helicopters, Don Quixotes, arm circles. Then we moseyed to the first speed bump that Atlee was nice enough to build for us. We then began the Century Mile which goes as follows: 10 LBCs, 10 squats, 10 LBCs, 10 single count lunges, 10 LBCs, 10 merkins, 10 LBCs, 10 calf raises, 10 LBCs followed by a brisk mosey to the next speed bump. Rinse and repeat for a total of 10 speed bump circuits.

    Next we finished off the mile at a steady jog and returned to our starting point in the Atlee parking lot. We proceeded to cool down with some stretches and finished the beatdown with a short gut buster that included 20 full extension crunches, 20 standard Alabama prom dates, 20 single leg extended Alabama prom dates to each side, 20 LBCs, and 20 per side Jane Fonda leg raises. Then you guys arrived. Name-arama, numberama, etc.

  • alright alright alright

    2 runners ran 4.1, 1 rucker rucked (not sure how long)

  • shake shack

    4 guys showed up to take on the day the right way!

    COP — a plethora of exercises I don’t remember but they were great!

    Parking lot thang
    Monkey Jumpers — 10 monkey humpers, jump to the next line repeat all the way to the next island
    SSH Hops — 10 SSH then hop to the next line repeat all the way to next island (8)
    plank jack bears — 10 plank jacks then bear crawl to next line repeat all the way to the next island (8)
    alabama prom date gets a bad case of the crabs — 10 APD’s, 10 crabcakes, crab walk to the next line repeat all the way to next island (8)

    Triple Check — run the basket ball court, 1 burpee at each corner
    Freddies
    squats

    CMIYC — one person bernie sanders, other does 5 merkins to catch up, switch roles

    7’s — 6 jump squats, 1 burpee

    stretching , Opus took us out.

    Great morning — prayer requests were mentioned this morning — not sure if I have permission to share details, but pray for Rachel (next door neighbor to Booboo and Ashley (surf n turf’s daughter) Thanks!

  • Snow Way!!

    What a way to start the day — wake up to a winter wonderland, but no snow day. Oh well, it’s still pretty.

    COP — IW, Helicopters, Cherry Pickers, a few other things

    Combos
    Monkey Jumpers — 10 monkey humpers, then jump to the next parking lot line 10 of these
    SSH Hops — 10 SSH, then single leg hop to next line 10 of theses as well
    Alabama prom date gets a bad case of the crabs — 10 APD’s, then 10 crabcakes, then crabwalk to next line (10 of these)

    Doracide
    100 merkins
    150 squats
    200 IJR

    CMIYC
    one person bernie sanders, other does 5 merkins and then catches up and switches
    all the way around the bus loop

    Back to the Flag for some stretching, names, numbers, announcements, prayers

    And on the way home ad 2 hour delay is called for Hanover — thank you Beaverdam!

    Opus out.

  • Wild Mustang

    Two, no wait three guys showed up for an Opus burner.

    COP — lots of great exercises that did a lot of good

    Triple check
    Lunge to the second island, run back
    Jump Squats
    Freddies

    Extended Four corners
    corner 1 20 merkins
    run all the way back to home
    corner 1 — same, add corner 2 (20 WW2’s)
    back to home
    corner 1 and corner 2 same, add corner 3 (20 split jacks)
    back to home
    corner 1 corner 2 and corner 3 — same add corner 4 (20 IW’s)
    skip corner 1 only do 2,3,4
    skip corners 1 and 2 only do 3 and 4.

    Back to home.

    Lovely time had by all this morning! Mustang kinda scared me by showing up late and coming around the corner like the wild horse he is!

  • Just two guys working out on a Monday

    2 guys showed up to conquer another workout. and we did.

    COP — lots of exercises

    4×4 corners
    10 WW2, 20 LBC’s, 30 Merkins, 40 SSH
    10 LBC, 20 Merkins, 30 SSH, 40 WW2
    10 Merkins, 20 SSH, 30 WW2, 40 LBC
    10 SSH, 20 WW2, 30 LBC, 40 Merkins

    Bench and Wall exercises
    Dips and DK’s
    Upward merkins, Bulgarian split squats
    Step ups, Wall sit

    Back to the Flag

    Great morning for a workout!

  • And run, like you’d run from the law

    Darling, let’s run
    Run from it all
    We can go like they’re trying to chase us
    Go where no one else is, run

    Hope you had a great time at the T Swizzle concert, Mr Holland, See you soon!

  • Revenge of the mutant zombie nerds

    5 guys showed up for an All Saints Day beatdown that looked something like this

    COP — helicopters, copperhead squats, balance on one foot, tempo Freddies, Tempo Flutterkicks, Tempo AST’s, some other stuff

    11’s
    10 Burpees, 1 KB Swing

    Bus loop fun
    R1 –Walk the bus loop with the bell. Do 5 presses for each bus
    R2 — Every bus add the numbers up and do that many of the exercise. This time it was single legged deadlift (mostly)
    R3 — Multiply numbers and do the same thing with varied exercises at each bus. Although this was not a smart move bc three of the buses had zeroes in them…

    Back to the start.
    Mary time
    Ring of Fire merkins — 5 a piece, then 10 a piece.
    20 IC flutterkicks.

    Fun times had by all — some were more awake and alert than others.

    Peace

    Opus

  • New exercise Friday!!

    3 guys showed up today to TRI some new exercises…

    Heres what transpired…

    COP — a few exercises

    New Exercise Friday routine
    Tabletop crunches — reach behind legs and touch hands
    Lay down flat — elbow to knee, then hand to foot
    RUN THE LOOP
    slow down heels to heaven
    dirty dogs
    elbow plank rotations
    RUN THE LOOP and TOUCH the overhangs
    american hammers
    plank position, bring one leg in, twist in to the body (do both sides)
    heel taps laying on back

    TRIPLE CHECK
    P1 — donkey kicks
    P2 — people’s chair
    P3 — bear crawl to first island, crawl bear back

    BENCH WORK
    squat kicks — 10 in cadence
    5 really good upward merkins
    5 really good derkins

    Do this 3x

    Nice work this morning! Everyone loved the new exercises 🙂

    HAGWeekend!