Author: 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!

  • Off the books

    It was the best of runs, it was the worst of runs.

    Nuff said.

  • Welcome, Pablo

    4 runners and 2 ruckers came out to hit the pavement once again. Fun times had by all!

    A big F3 welcome to Pablo — have a good race this weekend!

  • Lucky Horseshoe for 2

    2 guys showed up for a long overdue Opus beatdown

    COP — All the exercises

    lucky horseshoe
    lap, 20 merkins
    lap, 20 merkins, 20 smurf jacks
    lap, 20 merkins, 20 smurf jacks, 20 WW2
    lap, 20 merkins, 20 smurf jacks, 20 WW2, 20 jump squats
    lap, 20 merkins, 20 smurf jacks, 20 WW2, 20 jump squats, 20 plank jacks
    lap, 20 smurf jacks, 20 WW2, 20 jump squats, 20 plank jacks
    lap, 20 WW2, 20 jump squats, 20 plank jacks
    lap, 20 jump squats, 20 plank jacks
    lap, 20 plank jacks

    50 calf raises, 20 dips, 20 donkey kicks

    Fun times had by two. Peace

  • 5 1 run

    3 runners showed up to do a 5 minute run, 1 minute walk this morning.

    4.4 miles
    run average was 8:45/mile
    overall average was 9:22/mile

    YHC has been having issues with his IT band on long runs so a few weeks ago decided to start a Galloway method type run/ walk. So far its been great. My IT band has held up and the runs have been amazing, knowing that a walk wasn’t that far away. I highly encourage people to try it!

  • Thanks, Bulkhead

    It’s been a long time since YHC has led a KB Q — thanks to Bulkhead for pushing YHC’s ass to do it.

    COP —
    in no order
    Helicopters, DQ, arm circles, IW, Sumo Squats, KB leg raises, Bob and Weave, Am ham with and without kettlebell

    4 corners
    Waiter carry to first corner — do 20 kb flutters
    side lunge to next corner — do 20 goblet squats
    waiter carry to next corner — do 10 high pulls
    move to next corner — 20 mountain climbers no KB

    11’s
    merkins/burpees and demon crushers

    almost a triple check
    run to the spot and back
    KB swings
    Presses

    some boat canoes for fun

    Great time had by all!

  • It’s Friday!

    4 guys came out for a hot potato Q — good times!

    YHC doesn’t really remember all that happened. but it was a good time had by all!