Tag: The Deep

Five real men of genius went Deep. After a lap waiting for Seymore and some warmups, we ventured into Green Gate to find some Christmas decorations. First we came across a nice front yard setup but the dead inflatable resulted in a 5 burpee penalty.

We then got to the lit up trees lining the main entrance road into Greengate. 12 pretty trees. First tree, 10 merkins, second tree, 20 WW2s, third tree 30 squats. Repeat until the end. We then crossed over and on the way back did 10 HRM, 20 Jump Squats and 30 reverse crunches. One tree has broken lights and I missed a penalty opportunity. Instead we doubled up the last tree to finish. Then full routine ended up with 40 merkins, 40 HRM, 80 WW2s, 80 Jump Squats, 120 Squats and 120 reverse crunches.

We moseyed back to the school and headed to a poll sit waiting for the 6. Then in cadence did calf raises while poll sitting. Another mosey half way around the loop to a hill. Time for some Nakatomi Plaza practice. We did ten +1/2 up and downs with a break in the middle. The hill was less steep but long and good practice.

We moseyed back to the start and did a little Mary and hit time.

1.85 Miles total. Great work from the Pax.

Prayers for safe holiday travels and for all those at Brown University and Australia.

Another Monday, another venture into The Deep.  Schools are closed, but not this AO.  Here is how it went down.

• COP
  • SSH
  • Ukrainian soldiers
  • IW
  • Helicopters
  • Arm circles
  • DMH
  • Merkins
  • LBC
  • APD
• Loopy beast around the bus loop with 3 stops of 12 reps
  • 36 HRM
  • 36 WWII sit-ups
  • 36 ISW
  • 36 Chuck Norris
  • 36 Irish hammers
  • 36 Mike Tysons
• 3x check
  • Run
  • Pole sitters
  • Pole smokers
• Mary
  • FM
  • Side crunches
  • Elbow plank
• COT with YHC taking us out

Schools are closed, and most of the PAX believes it will not be necessary.  A solid showing, no man left behind.

Just a reminder that lunch is tomorrow at Tres Machos.  Still need a volunteer for Breaking Bread on 12/28.  Kubota is leading the Bridge on 12/27. 

Prayers up for our brothers in need, especially those looking for jobs.  God is good all of the time!

Attila

Mosey around parking lot back to the flag.

Disclaimer

• I am not a professional.
• You against you.
• Push yourself but don’t hurt yourself.
• Modify.
• Don’t leave here with more injuries than you came with.

Warm-up

• 20 SSHs in cadence
• 10 Man-Maker Merkins in cadence
• 15 Crunchy Frogs in cadence
• Stretch

Mosey around parking lot back to the flag

• 20 IWs in cadence
• 10 Diamond Merkins in cadence
• 10 Crotch Grabbers (new exercise. Sort of like a V-up but clap hands underneath first one knee and then the other) in cadence
• Stretch

Mosey around parking lot back to the flag

• 20 Squats in cadence
• 10 Stagger Arm Merkins in cadence
• 10 Suzanne Sommers (each side) in cadence
• Stretch

Mosey around parking lot back to the flag

• 10 Don Quixotes in cadence
• 10 Stagger Arm Merkins in cadence
• 15 Ukrainian Hammers in cadence
• Stretch

Mosey to benches: 3x

• 10 Shoulder taps with feet on bench
• 10 Heels on bench, arms extended to ground, “APD”
• 10 Dips
• Run to BB court and back

Mosey to back of school

• 10 Prisoner get ups in cadence
• 10 Elbow plank and touch knee with opposite hand
• 10 Bird Dogs in slow cadence
• 5 Side Planks (hold for 5 count)
• 5 Side Planks, other side (hold for 5 count)

Mosey to beginning of covered walkway: Partner up for Merkin ladder to 5 and back down

• Partner 1 does 1 merkin. Then Partner 2 does 1 merkin
• Partner 1 does 2 merkins. Then Partner 2 does 2 merkins
• Partner 1 does 3 merkins. Then Partner 2 does 3 merkins
• Partner 1 does 4 merkins. Then Partner 2 does 4 merkins
• Partner 1 does 5 merkins. Then Partner 2 does 5 merkins
• Partner 1 does 4 merkins. Then Partner 2 does 4 merkins
• Etc.

Siebens (7s) along the length of the covered walkway

• Burpees (6,5,4,3,2,1)
• Jump Squats (1,2,3,4,5,6)

Announcements

It’s Bette Midler’s birthday today

December 9: 2^nd Tuesday, 2^nd F in 8 days: Tres Machos

December 27: The Bridge

COT

Gratitude is the key to unlocking happiness and contentment in our lives. By focusing on what we have, rather than what we lack, we cultivate a sense of abundance and joy. Zeno of Citium

Oh give thanks to the Lord, for he is good, for his steadfast love endures forever! Ps. 107:1

Give thanks in all circumstances; for this is the will of God in Christ Jesus for you. 1 Thess. 5:18

You got me. But Attila says he was going through a transition so I didn’t ask…but it made for a good back blast. 🙂

Eight of us posted for a pre-Thanksgiving Monday workout at The Deep. After some warm up and extra stretching we accomplished:

11’s on The Hill: Mike Tysons and Squats

Dips and Carolina Dry Docks: 30 Dips, 20 Carolinas, 20 Dips, 20 Carolinas, 15 Dips and 20 Carolinas

The Hill for 5 sets of Bernies with incremental # of Burpees on the top of the hill.

Monkey Bars for 10, 7 and 5 Pull Ups

Ab Style Indian Run: Everybody doing Pole Smokers until the last guy runs to the front of the line. Rotated to Boxing CockRoaches and WWIIs, and WWIs on the pole

Mosey down the block with increasing # of Merkins per door, up to 10.

Back to stretching and COT

It was a giant celebration at the Deep for Take a Hike Day. Eight was enough for this trip to the woods. We started with a bus loop lap and some warmups of SSH, DQ, Ukrainian Soldiers, Copperhead Squats, LBCs, Heals to Heaven, flutters and Merkins. We then moseyed to the row houses and did a round of sevens doing both exercises at each block: HRM and Jump Squats. We then moseyed past the pool and went down into the dark.

We crab walked down the dark hill and then moseyed to the bridge. It was dark but the bridge has railings so falling off was not an option. We would also be trapped if any animals were on the bridge but I did not tell the pax that. We did ten moving lunges each leg and then ten walking Ukrainian Soldiers and then repeated. We were now about halfway down the bridge and we ran to the end and then did ten burpees and twenty WWII. It was nice to be in the dark woods and get a nice view of the sky without the typical Short Pump lights. This is the 3rd time I’ve taken a group of pax to the woods. It was new for many in this group.

We bear crawled back for a bit and then moseyed to the end. We then bear crawled back up the hill and found our way to a circle of some big houses. We partnered up and did some rounds of exercises while one partner ran the circle: Suzanne Sommers (each side), Rosalitas (or something else, really can’t remember), and Monkey Humpers. The exercises weren’t too tough because I knew what I had planned next.

We hit the row houses again for a similar sevens with burpees and jump squats. If you don’t normally jump at the end of your burpee, you will now! After 21 burpees and 21 jump squats, we were back to Nuckols Farm Elementary but I took us to the original Nuckols Farm instead. After a history lesson, we did ten burpees just for fun. We then moseyed half way back to the school and found an opening and a hill to run up. Now at the big bus loop, we hit 3 light posts and did ten merkins at each and then went back to the flag. We had time for some Mary of hammers, reverse crunches and some other ab exercise.

1.75 miles and we were done. Blue Moon and Tater did the running work without complaint, Attila kept the gas away, Mr. Rogers showed up just in time, Pigskin’s Monday rotation was Deep, Banjo brought the average age way down, Handshake got his parking pass and Gomer was a no show. And no animals on the bridge except for a Whitesnake.

Thanksgiving at Mary at 7. Kubota taking a group to the Bridge after Christmas.

Have a great week!

A six-pack of faithful warriors assembled in the gloom for a traditional Deep beat-down.  Here is how it went down:

• COP
  • SSH
  • Ukrainian soldiers
  • IW
  • Helicopters
  • Arm circles
  • DMH
  • Merkins
  • LBC
  • APD
• 11s on the hill by the school with Mike Tysons and WWII sit-ups
• Mosey to the back to the school for a Lindsay with dips and step-ups – 100 of each
• 2x 20 PLTs
• 5 Bernies up the small hill
• Mosey to the pull-up bars for a de-escalator of pull-ups – 6, 5, 4, 3, 3
• 5 Bernies up the small hill
• Mosey back to the flag for COT with YHC taking us out

Good work from the PAX today.  We were able to get a lot in, and the ground was not soggy.  Weather should get colder the rest of the week.  Be ready.

The Bridge is the Saturday.  Reach out to EF Hutton.  Convergence at Mary on Thanksgiving at 7 am.

God is good all of the time!

Attila

Rainy day so looking for coverage

Warm up: SSH, Streches, Merkins,

1 Indian Runner while the pax was back down on the poles Jumpsquats, WW1, LBC, Pole smokers, Penguins, Squats,

Finished up with COT

Disclaimer

Warmup

On a brisk fall morning we gathered to count doors around the school. At each door we did one of the following.

• HR Merkins
• Flutters
• V-Ups

After we counted the doors we went to the medical center up the hill to check on our health. Partner up for a Dora with:

• 100 Merkins
• 150 WWII
• 200 Jump Squats

We came out with a clean bill of health and finished with an ab workout (aka Mary). Note to self 25 crunch frogs is a lot.

Happy Diwali.

8 regulars and an FNG (Hospital Name Mel who is now known as Flo) did a tour around the Deep on a breezy Monday morning. After some warmups we went to the bus loop and did some walking LT. Dans and then some double polar bears until we got to the end of the covered bus pickup. We then partnered up and one partner did walking Ukrainian Soldiers while the other did 3 burpees and then ran to catch up to his partner to switch. We did this to the back fence. After walking through the fence, we got to the paved path and crab walked up the curved path to the blacktop.

At the blacktop, we did two rounds of 4 corners. 1st time was 25 at each corner with WW2, SSH, Squats and Merkins. The second time we did 25 jump squats, 50 heals to heaven, 75 SSH and 100 LBCs. We then hit the swing set for a triple check of swing pumps, WW2 and a half lap timer.

With a little time left, we moseyed to the front hill and ran up to the sidewalk and did 5 burpees. After a mosey to the flag, we did a quick Mary of LBCs, Hammers and Heals to Heaven.

Gomer invited Flo and he kept up with the pax well and hopefully we see him again soon.

Lunch Tuesday at Joey’s Hot Dogs.

Thanks for letting me lead.