COP
sightings of dudes we haven’t seen in a while as we rolled up including McGruff and Aisle 5. We warmed up, his cadence was impeccable.
THANG
we did an assortment of ex with the kb’s
COT
wrapped up, numbers, names, YHC took us out
Category: Richmond, VA
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Pollen’s In The Air!
2 bearded toms strutted their way on in to the heart of the New Kent community school, downtown, everything in one place district for a little bit of the Beaver Fever! Here’s what the school faculty witnessed.
Stretch at the flags!
Make a PortaDash! Across the front of the jr high.
Lamp Posts! Odd light posts get 5 quality Merkins. Even light posts get either 5 Copperhead Squats or Cobra Strikes(Jump Squat Copperheads). Mosey between over a mile of posts.
Bleacher Creatures! 5 Dips at each end of 3 bleachers, MOT is n incline and/or decline bleacher crawl. Next Set – 5 Bulgarian Split Squats at each end of 3 bleachers – MoT is Bear Crawl.
Enter the Cage (tennis courts) 4 Corners – 10 Mike Tyson’s. 20 Core Clappers. 30 Mountain Climbers. 40 Freddie Mercury’s. Reverso!
Mosey BTTF for CoT!
Announcements – we’re planning on doing a Saturday 2.0 workout with this nice weather. Stay Tuned!
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Return of the Don, or Save the bunny, kill the pig
A crowd of 8 gathered by where the coffee would soon be served. 530 hit, the music of Donny Benét started playing on the speakers and off we moseyed in the smoothest way possible.
Mosey to end of bus loop for warmerama
Invisible jump rope
Hill Billie’s
Ukrainian soldiers
Jazzercise
Scissors
Flutter kicks
Scorpion kicks
Shoulder taps
Mosey to base of twin team
Caiptain Thors
4 american hammers
1 WW2
8 American hammers
2 ww2
All the way to 20 and 5 , then back down
Go to the top of the hill, 1 burpee at each mailbox
Back to the bottom
Merkin jacks
1 merkin
4 plank jacks
Same as before, up to 5 and 20, then back down
Mosey to front of school for a quad check.
BTTF
3 minutes of Mary
Names numbers YHC took us out. Excellent coffeerama courtesy of Last Call. Great morning! Thanks for letting me lead despite some questionable rule interpretation of The Lounge’s by laws.
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Is It Don Quixotes or Abe Vigodas?
The Carpenter made a return to DaPile on this perfect Saturday. The PAX anticipated a beatdown not seen around here for at least 5 years. This is what occurred.
Mosey to Basketball Court
COP: – All IC
- 25 SSH
- Arm Circles
- 10 Bat Wings with Heel Raises
- 10 Cardinal Cherry Pickers
- 10 Hand-Released Merkins, Hold Plank
- 10 Plank Jacks, Hold Plank then 10 HRM, Hold Plank
- 10 Mountain Climbers, then 10 HRM, Hold Plank
- 10 Alternating Shoulder Taps, 10 HRM, Hold Plank
- 10 Plank Jacks, 10 HRM, Hold Plank
Mosey to Altee Tables
Crush It!
- 5 SCs, 5 Derkins
- 10 SCs, 10 Merkins
- 15 SCs, 15 Incline Merkins
- 20 SCs, 20 WW2 sit-ups
- 25 SCs, 25 LBCs IC
- 20 SCs, 20 WW2 Sit-up
Mosey to Inner Bus Loop
Bear/Crab/Lunge
- Bear Crawl to Tree, 10 slow squarts
- Crab Walk to Tree, 10 Slow Squats
- Lunge to Tree, 10 Slow Squats
- Bear Crawl to tree, 10 Slow Squats
- Crab Walk to tree, 10 Slow Squats
- Lunge to Tree, 10 Slow Squats
- Bear Crawl to Tree, 10 Slow Squats
- Crab Walk to Tree, 10 Slow Squats
Mosey to VSF
Bulkhead lead stretching
COP: Numberarama, Name-O-Rama, Announcements, The Carpenter took us out with a moment of silence and prayer
NMS:
It was great having The Carpenter back as the Q today. There was some definite concern over the return of the 4X4, but it was never called.
We concluded that Abe Vigotas are just slow Don Quixotes. There is a question about this in New Jersey.
Gotta Run!
Phonics
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HBD to me
7 festive fellows showed up to make YHC’s 37th birthday the best one yet. After realizing this wasn’t Ruckhenge after all, we set to it.
The THANG:
WARMERAMA:
- Circle the parking lot, mosey back to the flag and circle up
- F3 Welcome & Disclaimer
- Variable IC Reps to get the muscles warmed up, including 37 side straddle hops
COP #1: Adora
- Timer runs the bus loop
- 37 kettle bell burpees, 137 squats, 237 alternating side shrugs
COP #2: 3×7 stair way to beach bod
- partner up in the courtyard
- 5 partner assisted ‘merkins at the bottom each time (partner hold kettlebell on shoulder blades during merkins, switch)
- do 3 of each exercise on each of the 7 stairs ( thus 3×7)
- Repeat
- Lunges, skull crushers, lawn mower pulls, etc.
Mosey BTTF for COT:
- Counterama # 7
- Namerama
- Announcerama
- Closing Prayer
Parting thoughts – Thanks for all the birthday wishes, best part of the day so far.
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TJ3
Seven of us posted at The Deep to celebrate our 3rd President’s BDay, Mr. Thomas Jefferson. So we did plenty of Triple Checks.
Grinder-Triple Check of Mike Tyson’s, Burpees, and a run up the hill.
Triple Check of Dips, Step-Ups and Derkins
Triple Check of Wide Grip Merkins, Lunges, and a lap around the track
Took a break with 10 Irish Hammers, 20 WWIIs, 30 Crunch Frogs, and 40 Side Crunches.
Ended with a Ring of Fire with 3 of your favorite Merkins.
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Love the smell of garbage in the morning
4 men posted on a beautiful morning to get their week started right.
YHC took the Q. Starting with some parking lot tracers then some usual COP.
Dora – 100x derkins, 200x squats, 300x WW2s/Alabama Prom Dates
Mosey to front of school wall. Partner up, P1 wall sit, P2 donkey kicks, rinse and repeat 25x, 20x, 15x
Mosey to parking lot island. 20x calf raises, 20x Dick Butkus.
Mosey back to flag for MoM and GRAMS.
Numbers, names, Surf n Turf took us out.
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Oysters favorite field
2230 hours, Sunday, April 12th there was an empty Q sheet for Hoedown. It couldn’t be left this way so YHC signed up.
0528 hours, Monday, April 13th we had 5 men, then 6, then at 0529 the 7th man rolled up. Perfect numbers for partner work, triple checks, etc.
Mosey over to the Blacktop for a COP.
Mosey up to the Playground for extended pull up rotation. 1 person hops up on the Bars and either does 3 Pull Ups or 5 Pull Ups (your versus you) while the ground does various exercises: WWII’s, HRM’s, Squats, Flutter Kicks, etc. YHC believes we did it about 9 times.
Mosey over to the wall and complete Wall Sits then Balls to the Wall then mosey across the field and back. Dirty Hookups starting with right hand, then Dirty Hookups starting with left hand then mosey across the field and back.
Mosey over to the Swings and get in the Merkin position with feet on the Swings. Each man complete 20 Knees to chest x 2 times and then a third time 10 Knees to chest.
Mosey over to the Soccer Goal and run back and forth about 12-15 times.
NMS – felt like an old school Hoedown today, the weather was beautiful.
Announcements – none
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Getting Hot Out There
16 HIMs came out for a burner this morning! According to the Winnebago that costs as much as a boat, here’s what happened…
Mosey through the bunker and back and warmup at the tennis courts.
Revolving 4 Corners:
Corner 1: 10x SSH, shuttle run, 10x Merkin, shuttle run, 10x WWII
Corner 2: Sandbag lunge up hill, run back
Corner 3: 10x – skullcrusher, overhead press, curl, squat, KB swing, plank pull through
Corner 4: 15x manmakers
Finished up with circle of fire dealers choice
Boys of summer coming back to Timberwolf this May! Memorial Day convergence, save the date.
Prayers for Dumar’s friend who passed, Globetrotters last treatment, and Excel’s wins
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Look good -> play good
4 extremely good looking gentlemen came out for some bespoke kettlebell exercises and hot laps around a track so appealing it should be in Augusta Georgia. Garbage Plate enjoyed it so much he did a third lap in the time the rest of us did two.
Lots of good chat about the absurdities of American kids birthday parties, and simple joys of a well made birthday dinner.
As you prep for the day, remember: If you look good, you feel good. You feel good you play good. Play good and they pay good.