COP Bunch of exercises, you should have been there.

3 guys showed up today to TRI some new exercises… Heres what transpired…COP — a few exercises New Exercise Friday routineTabletop crunches — reach behind legs and touch handsLay down flat — elbow to knee, then hand to foot RUN THE LOOPslow down heels to heavendirty dogselbow plank rotationsRUN THE LOOP and TOUCH the overhangsamerican hammersplank position, bring one leg in, twist in to the body (do both sides)heel taps laying on backTRIPLE CHECKP1 — donkey kicksP2 — people’s chairP3 — bear crawl to first island, crawl bear backBENCH WORKsquat kicks — 10 in cadence5 really good upward merkins5 really…

8 guys showed up after a brutal Commanders loss to drown their sorrows in some exercise. COP — fun exercises to warm upProgressive 4 corners –10 merkins10 merkins, 20 WW210 merkins, 20 WW2, 30 split jacks10 merkins, 20 WW2, 30 split jacks, 40 LBC’sMeet in the Middlepartners on opposite ends of the lotone side does 20 flutterkicks, other side does 20 squatsmeet in the middle for 10 boo yah merkinstravel to the other side and do those exercises.Come back and do 30 of each with boo yahs in the middlecome back and do 40 of each with boo yahs at…

Opus warmed us up with a mix of arm circles, don quixotes, merkins, lbcs, etc… Opus started the workout: Flutter kick/hold 6 inch combo, plant/ast combo. Partner runs to island, does 10 jump squats and returns. Other partner stays at curb and planks up. When runner returns, they do 10 boo yah merkins. Each partner took 2 turns. Hand off to Yard Sale. Started with 4 corners but diverted a bit. Mosey to first corner for 40 LBCs, Mosey to flag pole for 40 calf raises, Mosey to 3rd corner for 40 alabama prom dates. Mosey to 4th corner for…

No it’s not Oklahoma. It’s better than that. It’s Virginia in the Autumn7 dudes showed up to get fit.Here is what happened.10 burpee slaughter start. Woot.COP — a lot of fun exercises including plank jack merkins, AmHam, arm circles, ankle circles, leg lifts twice, Freddies, DQ, etc.Doracides100 merkins200 squats300 Flutterkicks11’sCalf raises and WW2 lunge between stationsThat was it!Great morning with sub 60 temps. Lots of stars in the sky and a few planets as well!Thanks gents!

5 gents came to work out. 5 guys left 1 percent better than they were. COP — tempo merkins, arm circles, copperhead squats, am ham, flutters, LBC’s IW, DORA –100 bench step ups200 dips300 SSHISLAND HOPPING30 second Wall Sit15 DK’sbear crawl10 deep squatslunge10 2 ct Shoulder tapslunge10 WW2lunge10 merkinslungebear crawlrepeato in reverso on the way backonext iteration1 minute wall sit20 DK’s bear crawl15 deep squatslunge15 shoulder tapslunge15 WW2lunge15 merkinslunge bear crawlout of time. sniff sniffgreat times had by most this morning.

6 men posted at The Creek on a cool first day of September morning. COP SSH Don Qs Helicopters Imp walkers Cherry pickers Arm circles HRMs Flutter kicks, Freddy Mercuries, American hammers Triple check P1 negative pull ups P2 Dips P3 Mosey and touch 3 trees Appalachian Billy Madison (same as Billy Madison but only go up to fifth grade) 1st grade SSH 2nd grade Mountain climbers 3rd grade Squats 4th grade Merkins 5th grade Burpees Island hop MoM – slow mosey from island to island and do an ab exercise in cadence LBCs, Flutterkicks, WWIIs, American hammers, heels to…

5 HIM’s posted to The Creek this morning, which included one FNG. All HIM’s soon realized why Boo Boo doesn’t play cards as his shuffling leads to some awkward face card stacking of the deck… Warm-O-Rama: Quick mosey to the flag poles. COP – various light stretches, 10 each: SSH, Merkins, Squats, LBC’s, Hello Dolly’s, & Flutter Kicks The Thang: Deck of Death: Spades = Squats; Hearts = Step-Ups; Diamonds = Merkins; Clubs = LBC’s; Joker = Burpees x10. YHC took us out in prayer.

3 Davillians brave the rain to finish the work week with some coupon fun This how it went down Grab a coupon (cinderblock) and mosey to the covering by the office COP (ALL IC) – SSH, DQ, Helicopters, Imperial Walkers, American Hammers, LBC’s, AL Prom Dates, Heels to Heaven, Arm Circles THANG Mosey to the courtyard Triple Check #1 – Coupon Lunge, Curls, Overhead Press Triple Check #2 – Run around the courtyard, Coupon Walk Sit, Swings Coupon Crawl – Bear crawl with Coupon and stop at each creak for increasing Merkins up to 5 then turn around and come…

Five guys posted to Pearson’s Corner to end the week right. The crow/vulture/mini-falcon swirling around the PAX reported the following: Mosey to the sign in front of the school for a COP: SSH, IW, Birddogs. This ground is bone dry – whither the humidity? PAX were grateful to mosey to the field with grass uncut since May. COP 2: Merkins (with grass in the face), Suzanne Somers, Copperhead Squats, Helicopters. Mosey to the parking lot for Tracers, except with Bear Crawl, Crawl Bear, and Side Crawl. Reverse Crunches and Arm Circles IC. Reverso on the Tracers. Hello Dolly and Moroccan…