In anticipation of the Daville V. Lumberyard showdown that never was 🙁 , we ran 3 different frisbee drills today after a 15 min COP session. COP was your standard warmups and dynamic stretches with 30 Merkins thrown in, followed by a two lap “breakaway” sprints on the track. First 300 M is a standard run, with the final 100 straightaway dead sprint, rinse and repeat. Somehow, P Diddy’s baby oil became the focus of conversation in the midst of all of this, and now we know Yardsale has a great disc toss thanks to his lean and well oiled…
Browsing: The Creek
Two men came to the creek o n a warm and humid morning to end their week on a good note. COP: We ran a warmup lap around the parking lot to the flagpole area. Then we did the following in cadence 10 SSH, 10 copperhead squats, 10 Don Quixotes, 10 Imperial walkers, 10 flutterkicks, 15 LBC’S, 10 alternating shoulder taps, 10 hand release merkins, arm circles (10 small and 5 big), then the same in reverse THANG: We began with 11’s calf raises and WW2’s Then mosey to the playground for timed pullups. The timer did lunges up to…
Two posted on a beautiful Friday morning. For those of your who overslept, you missed the Celestial Smiley Face. Truthfully we were a little late, we could only see the smile and one eye (planet). The other eye was below the tree line. When it’s just 2 of us, I like to wing it a little. After warming up with the regulars like SSH’s, LBC’s, Don Quixote’s, Hand Release Merkins, Arm Circles, etc. We did a little 4 corners of the parking lot. 1st corner was 25 copperhead squats, 2nd corner was 25 abs (flutter kicks, heals to heaven, etc…).…
3 men decided to start their Friday properly with The Creek beatdown. COP – various exercises Pull Up/Merkins Pyramid 1 pull up + 2 merkins 2 pull ups + 4 merkins 3 pull ups + 6 merkins Back to 2 pull ups + 4 merkins 1 pull up + 2 merkins Opus 4 Corners Opus’s version of rotating 4 corners. Exercises were squats, WW2s, T claps and reverse snow angels. Rotating reps of 10x, 20x, 30x and 40x Some calf raises and stretching to close out. Names, numbers, Surf n Turf took us out.
3 Davillians including two that enjoyed the 2ndF Trivia Night the night before can out for a shorten workout before 2ndF breakfast This is how it went down Head to the main parking lot COP (ALL IC) – DQ, Helicopters, SSH’s, Hillbillies, Cooperhead Squats, LBC’s, AL’ Prom Date, Heels to Heaven, Flutter Kicks (arms over head), ALT’s, HRM’s, Arm Circles THANG Triple Check – Donkey Kicks, LBC’s, Broad Jumps to middle island then run backwards Curb Crawls – Bear Crawl, Incline Merkin, Crawl Bear, 2 Decline Merkins. Rinse and Repeat up to 5 Merkins Escalating Four Corners – 10 Merkins;…
4 Davillians arose from their March Madness slumber for a Friday Beatdown This how it sent down We moseyed over to the courthouse area next to the F3 door to see if Bulkhead (LIFO) would be able to find us COP (ALL IC) – SSH’s, DQ’s, Helicopters, Imperial Walkers, (Bulkhead joined), LBC’s, Heels to Heaven, Flutter Kicks (Arm over head), American Hammers, Arm Circles THANG Mosey to the gym entrance next to the courtyard Extended Dora – Partner runs loop around courtyard while other partner does exercise. 100 Merkins, 200 (2ct) American Hammers, 300 Squats, 400 (200 (2ct) Mtn. Climbers/…
Surf N Turf and Yard Sale arrived at 5:30. Surf N Turf took care of the warmup. Yard Sale set the tabata timer and we switched exercises – Started with lower body – 20 seconds exercise, 10 seconds rest – 8 sets followed by 20 seconds rest. Followed up with core exercise and then upper body. Same pattern of 20 seconds – 10 seconds – 8 set followed by 20 seconds rest. We continued switching until we ran out of time and headed back to the parking lot. Numberama, Namarama followed by a prayer from Surf N Turf. SYITG!
4 men posted on this cold Friday morning to end their week right. Mosey around parking lot then COP (various exercises). Isometric – the theme of the beatdown today was isometric exercises. Partner up, P1 does the exercise, P2 runs and is the timer. Exercises included: planks, calf raises hold, horse stance, balls to the wall, leg lift 6”, arm circles, Alabama prom date hold at top and Superman hold. Names, numbers, Surf n Turf took us out.
4 guys showed up for a freezing beatdown and then some much deserved brekkie.COP — lots of fun exercisesDORA 100 merkins200 WW2/flutters300 squatsdonkey kicks/ smurf jacks thang20 of each — do it twiceFun times at brekkie. Love Rise and Shine!Opus
4 gents came out to start their day off on the right foot. COP — lots of exercises I can’t recallmini dora #150 burpees100 DK150 smurf jacksmini dora #250 pull ups/merkins100 dips150 SSH4 corners20 am ham20 SSH20 flutters20 FM’snative american bear crawlstretching