Author: Opus

  • 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!

  • Quads for the quad

    4 guys came out to tackle Dapile this morning. Was supposed to be a hot potato but two guys took it over.

    COP — IW, helicopters, DQ, Dying Cockroach, american hammers, arm circles in american hammer position, american hammers, arm circles (reverso) in am ham position, other things…
    OPUS turn
    Dora
    100 derkins
    200 dips
    300 step ups (changed to SSH for time sake)
    other partner bear crawls to the curb and runs back. Later changed to Lunging

    10 2 count mountain climbers, short sprint repeato 2x

    MR HOLLAND
    crossy road — various ways of crossing the road (bear crawl, broad jumps, etc.) No one got hit by a car, so it was successful
    SSH for the cars as they came by
    20 WW2 situps

    Alphabet activity every speed bump on the way back
    starting with F
    F — Freddy Mercuries
    G — gas pumps
    H — Helix/Hindu Squats
    I — Ice skaters
    J — Jump Squats
    K — Kicks of Flutter
    L — Lunges
    M — 3 way merkins 10 regular, 10 arms further out, 5 diamonds
    N — Not Falling over (one legged squats)
    O/P — Opus loves Plank Jacks

    Back to the Flag

  • Corn Flakes (and Bananas)

    8 guys showed up after a brutal Commanders loss to drown their sorrows in some exercise.

    COP — fun exercises to warm up

    Progressive 4 corners —
    10 merkins
    10 merkins, 20 WW2
    10 merkins, 20 WW2, 30 split jacks
    10 merkins, 20 WW2, 30 split jacks, 40 LBC’s

    Meet in the Middle
    partners on opposite ends of the lot
    one side does 20 flutterkicks, other side does 20 squats
    meet in the middle for 10 boo yah merkins
    travel to the other side and do those exercises.
    Come back and do 30 of each with boo yahs in the middle
    come back and do 40 of each with boo yahs at the end

    3 sets fo partner leg tosses (20 each)
    one go round of swordfighting

    merkin ring of fire
    some stretching

    Great morning — every body was fairly upbeat despite the Commanders losing last night!

    SYITG!

  • That’s not Uranus!

    8 guys showed up to rock a Monday Daville!

    Parking Lot Tracers

    COP — Crunchy Frogs, Hillbillies, Copperhead Squats, Helicopters, Plank leg curls, Top Half merkins, bottom half merkins, full merkins (tempo)

    CMYIC —
    one partner lunges. other partner does 5 burpees and catches up with other partner.
    1/2 way around the lunger switches to broad jumps

    Tennis Court partner 4 corners
    1st corner — 20 PLT’s
    2nd corner — other partner’s turn
    3rd corner — partner merkins with feet on back
    4th corner — other parnter’s turn

    11’s
    merkins and WW2’s

    exercises at lightposts on the way back wait for the 6

    1 minute of flutterkicks

    Numbers, Names, Announcements

    Hotel California shared that he has lost 20 pounds so far on this journey! Congrats and this is only the beginning!!