Author: Tater

  • 54

    Seven of us posted at The Deep this morning, and being that it was my B’Day Q…we had a theme of 54. After a brief warm up we cranked out 10 Burpees and then went to the hill for 5’s (think of 11’s but fewer). Mike Tyson’s and Squats. Then to the bigger hill for 4’s (Merkins and Carolina Dry Docks). Added another set of 10 Burpees. Then after finishing 5’s-4’s on the hills, we went to the picnic benches for a new type of 50 4’s (50 exercises 4 times). 50 Step Ups, 50 Squats, 50 Decline Merkins, and 50 Dips (done in 25’s 2 times). Mosey up the hill and over to Monkey Bars for a new twist on 54. 5 Full extension Pull Ups, 4 times. 10 Burpees.

    Finally took a break with Abs. 50 sets of 4 exercises (WW II, WW I, Heals to Heaven, and the Irish Hammer / 3 Leaf Clover). Broke up all of those abs with 10 Burpees. Headed back and cranked out our 5th set of 10 Burpees before COT. Some stretching and then finished off final 4 Burpees to make it 54.

  • The Pig Family Expands at F3

    We welcomed another member of the Pig Family (Pigskin, Chicarron, and Piglet)…Chicarron’s son, SPAM. After a brief warm up we hit an Ab, Chest, Leg workout and took breaks with Abs.

    50 yards of Ukrainian Soldiers, break with 20 WWIIs, 50 yards of Bear Crawls. Then 7’s on a hill with Git Ups and Merkins. 50 yards of Bernie Sanders. Break with 20 WWIs and 20 Heals to Heaven. 50 yards of Ukrainian Soldiers.

    Prior to 4 Corners Prostitute Style we needed to demonstrate what a Burpee was…so we did 5. Then we began 4 corners of: 5 Burpees, 10 Carolina, 15 Merkins, 20 Heals to Heaven). Total of only 40 Burpees (despite complaints of 100).

    Legs/Cardio was a Dora of 100 Lunges, 200 Squats and 300 Heal Raises. Then took another break with more Abs: 10 Irish Hammers (American Hammer but a sit up between twists), 20 WWIIs, 20 Side Crunches.

    Ended with Gomer Leading us on 2 mins of Up Downs. Thank you for your service.

  • I Didn’t Sh*t Myself

    Nine posted this morning and the Q had to make a disclaimer that he wasn’t a professional…and last night’s restaurant food wasn’t sitting well. So the goal was to give everybody a good workout, and personally, not Sh*t myself.

    Cardio: Began with 11’s on the hill with Mike Tysons and WWIIs. Then to the bigger hill for some Hill Runs with a Burpee on top, followed by another mosey with 2 Burpees, through 5. On our way back we finished the 5 hill runs with 5, 4, 3, 2, 1 Burpees.

    Arms: Between Hill Runs and Burpees we had a mosey to pull up bars for: 10 count of holding, 10 knee ups, then 10 Pull Ups. Break with 2 sets of 30 Dips. Then another round of 10-10-10, followed by 30 more dips.

    Abs/Arms: Took a break with the 10 count of Mc’American Hammer (on your six, legs up, left twist, right twist, sit back and up). 10 one legged sit us (each side). 20 Heals to Heaven. Mixed in 20 Merkins and 20 Hand Release Merkins for an Ab break.

    Finished with some stretching and 25 two count American Hammers. And nobody sh*t themselves.

  • The Dank Deep

    5 posted in a wet, foggy, dank day at The Deep but we had a good time. After warm up and catch up about this weekend’s CSAUP we explored the AO:

    • School Door Knocking: Hand Release, WWII and Carolina for the number on the school door (add a Burpee if the numbers are double).
    • Colonnade:
      • 3 rounds of Muhammad Alis, Milkers, and Head/Shoulders/Knees/Toes interrupted with 20 Pole Smokers
      • 5 rounds of Colonnade runs capped with a Burpee
    • Pull Up Bars and Bench
      • 3 sets of 5 fully extended Pull Ups, 3 sets of 20 Dips, add another 10 Pull Ups, and 20 Dips
      • Mosey to a new set up Benches for a Lindsey of 30/20/10 Step Ups and Dips
    • Ring of Fire
    • Stretching

  • Abs, Arms, Cardio and Chest Day Until Exhaustion

    7 men posted this AM at Grid Iron for a little Abs, Arms, Cardio and Chest Day.

    After warm up we had a mosey and a stop for Chest with 10 Burpees. Then Arms with 10 pull ups, followed by 20 dips, then 8 pull ups and 16 dips, etc. (30 Pull ups and 100 Dips). Mosey to the big field where we started with 10 more Burpees, then 50 yards of Ukrainian Soldiers. Before our Abs we did another 10 Burpees, and then to Abs with 4 sets of 25 (WWIIs, Crunchy, Side Crunch each side). Followed by 50 yards of Bear Crawl and 50 yards of Squats. Had another break of 4 sets of 25 Abs (WWIs, Merican Hammers, Knee Ups, Heals to Heaven). Gave Abs a break and added 4 sets of 25 count Merkin variations (Stagger Arm each side, Chuck Norris, and Merkins). Another 50 yards of Ukranians. Ended with 10 more Burpees.

    On the way back we repeated Arms “until exhaustion” as Jelly Roll said with the same Pull-Up and Dips (30 Pull ups and 100 Dips). Mosey to playground for a break of 100 Abs (50 2 count flutters, 25 Hello Dolly, and 25 LBCs). Gave Abs a break with a Ring of Fire of Merkin variations. Ended with 10 more Burpees (50 for the day) and some stretching.

  • The Great 8

    For those non-hockey fans, Alexander Ovechkin just tied Gretzky for the most goals ever. Sooooo we did a lot of things with 8s after a brief warmup.

    Ovi-Ab-Beast on a 120 yard field: 8 sets of Abs, 6 times. WWIs, WWIIs, Heals to Heaven, Crunchy, Side Crunches, and American Hammers

    4 Corners Prostitute Style: 8 Burpees, 16 Merkins, 24 Carolinas, 32 WWIIs. (For those at home, that’s 56 Burpees)

    Lindsey of Step Ups and Squats (30-10, 20-20, 10-30)

    Arms with 8 Pull ups and 16 Dips, followed by 7 Pull ups and 14 Dips, 6 and 12, etc.

    Lots of stretching…and coffee time

  • Grid Iron St Patrick’s Day Weekend

    11 of us gathered at Grid Iron, not knowing it was about to be a St Patrick’s Day theme with some familiar exercises…just with some “Oh” or ”Ohhhh” reactions.

    Warmup and then to the soccer field for a modified 4 Corners…the Four Leaf Clover. 5 Burpees at midfield every time and 25 Merkins, Carolina Dry Docks, Squats and WWIIs at each corner. But the “Oh” was to add a Burpee at the end of every exercise, in addition to the 5 at midfield. (29 total Burpees).

    Then we took a break (that means Abs). 4 sets of 25: WWIs, Crunchy Frogs, Plank Side Crunches, and the new O’Merican Hammer (later called the Irish Hammer) which is a two count ‘Merican Hammer but dropping your back to the ground on the third county for a sit up, then coming up again.

    Mosey to the other field with the hill for 7’s (American Hammers and Merkins). Then a Dora of 100 Merkins, 200 Lunges/Squats, and 300 Heal Raises. Took another break (more Abs) for 4 sets of 25: Side Crunches, Heals to Heaven, and Knee Ups. Then an O’Lindsay (Modified Lindsay): 30-10, 20-20, 10-30: Steps up with a Knee Raise at the top, and Dips with 1 leg raised.

    Some stretching, and then headed to the wall for 30 Mike Tysons between 15 People’s Chair, Milkers, and Muhammad Ali’s. Finished with more stretching…and we’re done. Gypsy said we had about 1.5 miles between all of those Abs and Chests. Nice!

  • Spring Forward at The Deep

    7 of us posted at The Deep, despite the Spring forward darkness. After a brief warm up:

    Nuckols Knocking: Lap round the school with Merkins, WW IIs and Squats based on the door number on the school. Double doors means 2x

    NASCAR style: Lap around the parking loop, dropping off a group at 12 o’clock, 3 o’clock and 9 o’clock. Everybody does Side Straddle Hops until the pace car finishes the lap and at each station you do Merkins, Squats and Heals to Heaven. Second round of lap Carolina Dry Docks, Crunch Frogs and Flutter Kicks.

    Burpee March: Colonnade has about 30+ poles, so we did a Burpee every pole.

    Circle up for some stretching, 4 sets of 25 Abs (American Hammers, Side Crunches, WWIs, LBCs), and 10 more Burpees to top it off.

  • The Deep 5

    5 of the usuals showed Monday morning at The Deep. After brief warm up we did some typical Deep exercises, and a few new ones.

    11’s on the Hill with Mike Tysons and WWIIs, Lindsey with Step ups and Dips, Hit the Big Hill for 10 sprints to the top. Then a mosey over to colonnade for something new: Grab a pole and start Pole Smokers. First guy does 20 and then runs past the group to the next available pole (Indian Run style). Should be 100+ Pole Smokers by the time we’re done. Turn around and repeat but this time with Merkins (100+). Last round of Squats (100+).

    Finish with some stretching and 50 American Hammers.

  • Staying Dry in The Deep

    7 of us met at The Deep this AM, and all decided to stay dry. So after a brief warm up we tried an entirely new set of exercises (borrowed from other AOs):

    School Doors: Mosey around the school and for every door marked with a number, we did that number of: Merkins, WWIIs and Squats. 1 Merkin, 2 WWIIs, etc. up to 14. Then did another lap of Burpees, Side Penguins, Straddle Hops.

    NASCAR Loop: Mosey around the bus loop and drop off groups at 3 points where they do SSHs until the race begins. Groups at 3 o’clock, 12 o’clock and 9 o’clock. Group 1 is doing Merkins, Group 2 is WWIIs and Group 3 is Squats until the last car (runner) finishes the loop and reaches Group 1 where runner begins those exercises and tags and Group 1 goes to Group 2, etc. Full lap around gets all groups trying all stops until last runner picks up all groups and finishes the loop.

    Colonnade Run: Burpees every other pole (about 15). At the end, grab a pole for 2 sets of 20 Boxing Cockroaches, and 20 Pole Smokers.

    Finished with Ring of Mary and stretching.