Tag: The Creek

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 exercises

DORA
100 merkins
200 WW2/flutters
300 squats

donkey kicks/ smurf jacks thang
20 of each — do it twice

Fun 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 recall

mini dora #1
50 burpees
100 DK
150 smurf jacks

mini dora #2
50 pull ups/merkins
100 dips
150 SSH

4 corners
20 am ham
20 SSH
20 flutters
20 FM’s

native american bear crawl

stretching

4 men posted on a cold morning to finish their week.

Mosey around the parking lot then the usual COP exercise.

Ascending Burpees + Dick Butkus – starting at one end of parking lot 1 burpee + 5 Dick Butkus, mosey to next island 2 burpees + 10 DBs up to 4 and 20. Repeat 3 rounds.

Partner up – P1 calf raises on the flag pole, partner 2 run to bench do 10x dips and switch. Rinse and repeat 3 rounds

Ascending squats at each strut along the length of the courtyard (1 to 17).

Ascending T Claps at each strut along the length of the courtyard (1-17)

Some stretching to close out, numbers, names, Yardsale took us out.

5 guys decided to come out for a very disjointed workout. Somehow it all worked out in the end, despite YHC’s randomness

COP — short warmup with exercises YHC can’t recall

5 thangs
5 IC merkins, then 5 IC AST’s ) do 5x (or so)
5 LBC’s, then 5 Flutters do 5x
5 monkey humpers, then 5 jump squats do 5x

Doracide
100 Am ham
200 Squats
300 Assorted Ab exercises

Wall time
10 DK’s, bear crawl to first island, run back
15 DK’s, bear crawl to first island, lunge to second island, run back
20 DK’s, bear crawl to first island, lunge to second island, broad jump to third island, run back

Other thing
20 calf raises, 20 merkins OYO
Do it twice

If we did something else, I don’t recall right now, but everyone seemed satisfied at the end, so that’s a plus.

Peace out, Opus

4 guys showed up to get a workout in before an amazing brekkie. Unfortunately, coffee was not available.

COP — a few exercises

4 corners —
bear crawl
10 really good merkins
karaoke
10 really good situps
crawl bear
10 really good squats
karaoke
something else

Dora
run a lap
100 merkins
200 LBC
300 SSH

THE END
Grab some coffee and something to eat.

Did you know the twelve days of Christmas begins on the 25th and ends Jan 5th with Epiphany Feast? We ain’t done yet.  And Yardsale’s skiing stories are just beginning.

Assignment: Moving spot to spot for 45 minutes around the school, each man got to choose the next ab or ab “adjacent” core exercise to repeat in 12 days of Christmas song style.

These are the 12 abs we chose today:

1 … “and a 30 second plank from F3”
2… Burpees, “and a 30 sec. plank from F3”
3… Alabama Prom Dates, 2 burpees, and a 30 sec. plank
4… Reverse seated crunches, 3 Proms, 2 Burps, 1 30 sec. plank
5… 4 ct. Flutters, 4 Rev. crunches, 3 proms, 2 Burps, 1 30 sec. plank
6… WWIIs, 5 flutters, 4 Rev. crunches, 3 proms, 2 Burps, 1 30 sec. plank
7… Hillbillies (?), 6 WWIIs, 5 flutters, 4 Rev. crunches, 3 proms, 2 Burps, 1 30 sec. plank
8… Windshield Wipers, 7 Hillbillies (?), 6 WWIIs, 5 flutters, 4 Rev. crunches, 3 proms, 2 Burps, 1 30 sec. plank
9… Freddie’s, 8 Windshield Wipers, 7 Hillbillies (?), 6 WWIIs, 5 flutters, 4 Rev. crunches, 3 proms, 2 Burps, 1 30 sec. plank
10… I honestly can’t remember, but we did all the rest
11… Yardsale broke the rules and chose squats… then all the rest
12… Trout chose Helicopters because everyone was burnt out and the clock struck :45

“And a 30 second plank from F 3 “

COT: Time to get our butts back in gear and attack the new year. New Year New You.

Some of our Mechanicsville guys are doing Dry January – definitely a good time to reflect and review habits as we kick off 2025.

 

 

The PAX gathered for a shorter workout and breakfast.

COP

Dora – 100x merkins, 200x squats, 300x LBCs

Some stretching to close it out.

Numbers, names, Yardsale took us out.

3 guys, one with a serious abhorrence for christmas inflatables, showed up today to take on the day the right way.

COP — IW, SSH, Crunchy Frogs, AST’s, plank jack merkins, Helicopters, DQ, Arm circles, LBC’s, Dying Cockroach

Triple check
One person around the office building, one doing calf raises, one doing donkey kicks

5 minute wall sit.
When you break form, do 1 burpee and go back to wall sit. so much fun.

Rotating 4 corners
10 Monkey Humpers, 20 merkins, 30 Freddies, 40 LBC
10 merkins, 20 freddies, 30 LBC, 40 monkey humpers
10 freddies, 20 LBC, 30 monkey humpers, 40 merkins
10 lbc, 20 monkey humpers, 30 merkins, didn’t get to 40

back to the flag!

Great times this morning. Beat it will be 40 this weekend and is celebrating his birthday eve by Q’ing Saturday at Dapile!