Tag: The Deep

Bright and early at the Deep AO. Due to a confusion, we had three Q’s, who vied for the honor of leading (confusion due to technical difficulties, a conspiracy led by Tater, or the Mandela Effect: unclear).

Mr. Rogers, always eager, took the initiative and won the honor. He led us for a short mosey. Then:

1. 11’s across the parking lot (merkins / jump squats)

At this point, Mr. Rogers used his Q powers to hand off control to Spine (this was a mistake, as all the PAX will attest). Given this absolute power, he decided to run with it and took control of the remainder of the bootcamp.

Spine’s workout began thus:

1. Cocaine Bear Challenge: We bear crawled across the parking lot. And at each white line did 5 dry docks. At the middle barrier, we did 10 merkins. Then we finished the parking lot.
2. DORA: 100 WWI’s, then 150 Squats
3. “APD’s with Crabs” [new Spine invention]: We crab walked back across the parking lot. At each barrier with stones, we thrust in the air 5 times.
4. Mary: 50 real APD’s, 20 cadence count Flutters, 20 cadence count Penguins.
5. Indian Run Back to the Flag

And there was much rejoicing.

A prime PAX of 5 went Deep for another beastly Q by YHC.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • Suzanne Somers
  • Merkins
  • LBC
  • Penguins
  • APD
• Mosey to the blacktop at the back of the school for 4 corners with 10, 15, 20, 25 reps of an exercise
  • 70 HRM
  • 70 WWII sit-ups
  • 70 squats
  • 70 side crunches (each side)
  • 70 2x crab cakes
• Mosey to the pull-up bars
  • Class of 2027 – 9 pull-ups/18 PLTs
  • Class of 2030 – 10 pull-ups/20 PLTs
• Mosey to the bus loop for Native American progressions with pole sits and bear crawls
• Mosey back to the flag for Mary
  • FK
  • 60 seconds of LBC
• COT with YHC taking us out

All was quiet at SPES despite school about to commence.  Great work by the PAX.  Great to be back in town.  God is good all of the time!

Attila

The Deep has a sophisticated palate. We ventured to the new Italian place in Green Gate and found Spaghetti Legs on the menu.

To get there, we first hit ten street lights and over the ten did 100 merkins, 200 LBCs and 30 Burpees (10/20 and with Burpees started at 1, went up to 5 and then 5 to 1).

At the fancy italian place, we did two triple checks. Timer was the runner and 1st round we did jump squats and Apolo Ohnos. 2nd round we did flutters and Imperial Walker Squats.

We then took our wobbly legs and headed back. At first 5 lights we did 20 jump squats (100 total) and then for the next 3 lights we did ten Prisoner Get-ups.

We headed back to the start and circled up for some leg/hamstring stretches and hit time.

See Slack to help Speakeasy with meals (Corned Beef coordinating), Sportable Golf 10/5 fundraiser golf tournament (Gumbo coordinating) and Food Distribution Volunteers needed on 8/29 (L Woods coordinating).

Thanks for letting me lead.

Four posted at The Deep, and we “enjoyed” a theme of 85. Why? Because my Dad just turned 85. His father and grandfather didn’t live to 55 (my age). So it’s good for all of us to be thankful and keep coming to F3!

Warm up then a series of 8 stops with a 5 count of Lunges, Heals to Heaven, Squats, Staggered Merkins, Ukranians, CopperHead Squats, and WWIIs.

To the hill for 8’s of Mike Tyson’s and Squats. Ended that with 5 Burpees.

To the benches for 40 Dips and Incline Merkins (Why 40? 8×5 and nobody was going to do 85 Dips).

To the hill for 8 Burpees broken up with 5 Hill runs. Then a break for core…Irish Hammers, American Hammers, Side Crunches.

To the playground for 8 second hold on monkey bars, then 5 pull ups. 2x. Final stretch to the Colonnade for a series of 8 stops with 5 count of Ranger Merkins, Wide Grip Merkins, Crunchy Frogs, some other stuff and we ended with Burpees 🙂

A fitting six-pack assembled in the Deep for the start of a series of beastly Qs by YHC.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • Suzanne Somers
  • Merkins
  • LBC
  • Penguins
  • APD
• Beast around the bus loop
  • HRM
  • WWII sit-ups
  • Squat thrusters
  • Crab cakes
  • Side crunches – each side
  • Burpees
• Mosey to the front of the school for some arms, legs and abs
  • Wall sit with 15 reps of milkers and air presses
  • 2x of 20 PLTs
  • 2x of 10 Mike Tysons
• Mosey back to the flag for COT with YHC taking us out

Great work on this muggy morning.  Dawg days of August are here.  YHC has a few Qs this week, and has designated it “Beast Week.”  There is feast week around the Thanksgiving calendar.  Let’s get beastly this week.

Gridiron at Lake Anna on 8/15.  See Tater for details.  Tuesday lunch next week at Pig & Fish, Fish & Pig, whatever it is called.

God is good all of the time!

Attila

At 5:29, it was just Tater. By 5:31 there was four of us and no Q. Pigskin went to Hoedown but signed up for the Deep. It worked out because Senor Frog was the Hoedown Q and Pigskin was the only person to keep him company.

According to Gomer who was busy doing APDs at home, we did the following:

Whitesnake: Warmups

Tater: Indigenous pole smokers and boxing cockroaches

Seymour: 4 corners at the bus loop (10 merkins, 20 lunges, 30 WW2, 40 Penguins)

Mr. Rogers: Parking space burpees to the loading dock and then 7’s of Mike Tysons on the dock and jump squats on the ground.

Whitesnake: to the playground lot for some running and a weird sequence because it 4 of us and there are 4-four square courts. First we ran up and down and got in 4 groups of 1. Then 2 burpees at the first four square at your number at the first square, then 10 HRM at your own square, then 10 HRM at your own square but 1 in the 1 box then shift your plank to doing 2 in the 2 box, etc. 10 total. Oh, and do 30 LBCs at the state in the map that starts with your first name (hospital name). Each time running up and down the playground.

Moseyed back to the flag for Mary led by Seymore. We rotated exercise choice which included Irish Hammers, Penguins, Heals to Heaven, 60 second 6 inch leg hold and Freddies. Our clothes and the blacktop was making some strange sounds as time expired.

Thanks for letting me lead.

Five regulars went to Stranges to smell the flowers. On the way there we did some warmups and then 4 corners of 10 merkins, 20 jump squats, 30 lbcs and 40 two count Freddie’s. We did a total of 50 merkins, 60 jumps, 60 lbcs and the 40 Freddie’s.

Not at Stranges yet, we did 10 HRM and 20 squats in their front parking lot at each median. About 5 times.

We then moseyed to the back parking lot to smell flowers and then do 4 corners where the pax got to choose. Tatar started us with 10 burpees, Banjo picked 20 WW2, Seymore picked 30 Penguins and Attila 40 side crunches (each side).

We started the trek home and first took care of some lady issues at the Women’s Center. We did Rosalitas, Dollys and Monkey Humpers. The pax asked for APDs and either they don’t understand what OBGYNs do or they need to talk to their spouse (or both).

We wrapped things up at the hill. Had time for 7s of HRM and Tysons. Then we headed back to the start and did a little Mary.

thanks for letting me lead.

Eight of us posted on this beautiful Monday morning, and we stayed dry (except for Attila’s underwear). Poor Spinner learned the hard way not to warm up next to some people. We had some new faces and some old faces that hadn’t posted here in a while…so it was a great start.

School Doors- series of Merkins, WWII’s, and Squats based on the door…with 2x for double doors…and added 10 burpees when first aid sign is in door.

Colonnade for Native American Run-series of Pole Smokers and Head, Shoulder, Knees, and Toes. Then a Burpee walk of about a dozen toward the playground.

Playground- Quadruple Check of Side Straddle Hops, Carolina Dry Docks, Dips, and the pacer was hanging on monkey bars doing knee ups.

Abs and Stretching- Two stops on the blacktop for a series of Abs (American Hammers, Irish, Side Crunches, WW I’S, Flutters) and stretching.

Monday morning at the Deep was filled with history lessons from Gomer and Pigskin. They forgot to mention, or intentionally misled the group, by not discussing the following:

1. The Portuguese, during their venture to the Americas in the early 16th century, did not walk around the bus circle doing ten Merkins and twenty American Hammers at each light
2. Those present at the signing of the Declaration of Independence did not do a triple check of pole smokers, jump squats and running as a timer
3. While the Mexican-American war was started after the 11th President Polk, annexed Texas. He did not do 11’s on the hill with Mike Tyson’s and Jump Squats.

I had to set the record straight. I always think of the English Philosopher from the 14th century, Sting, who said “History, will teach us nothing”. Important words to live by.

True gloom with humidity and drizzle this morning.  A lucky 7 with a quality mix of runner and non-runners.  Here is how it went down:

• COP
  • SSH
  • IW
  • Ukrainian soldiers
  • Helicopters
  • Arm circles
  • DMH
  • Suzanne Somers
  • Merkins
  • LBC
  • Penguins
  • APD
• 11s on the side of the school with Mike Tysons and H2H
• Mosey to the back of the school where we did 5 Bernies on the hill
• 4 corners on the blacktop
  • 70 HRM
  • 70 WWII sit-ups
  • 70 side crunches – each side
• Mosey back to the flag
  • 20 2x crab cakes
  • Stretching
• COT with YHC taking us out

It is a sluggish Monday.  Good work from the PAX.  Prayers up for Fudd’s sister Mary and all those with family members dealing to terminal diseases.  Convergence on Saturday at Gridiron.  Check Slack for details on a Thursday paddle.

God is good all of the time!

Attila