Tag: The Deep

Nuckols Farm Elementary

  • Deep Potato

    We had Seven today. “Who’s the Q?” was screamed with the same passion as Brad Pitt from that great movie.

    No one signed up so it was a Deep Potato. Whitesnake started with warmups. Mr Rogers took the batton and took us to the loading dock with a few different running exercises and then 11’s of jump squats on the ground and Mike Tysons on the dock. Chicharon took over and did doors around the school with Squats, WW2 and Merkins, going up in count and doubled when double doors. Seymor then took us to the track for a triple check of squats and penguins. It got cut a little short due to time as we had to head back to the flag. Seymor took us out.

    Hope everyone has a great week!

  • Willkommen bei Birgit (und Herr Doktor Spine)

    Sieben Svelte studs met in the morning gloom to see what a late signing Q had planned. After demonstrating meticulous Westhoe inspired parking, YHC had one question for our newest (to us) PAX, easy or hard 1st F? According to the tomatoes who start late in the summer this is what went down more or less.

    Welcome, Disclaimer. 9 burpee warmup. SHORT mosey to COP 1

    COP 1 All IC: Mountain Climber x26, DQ x 10, Turn N Bounce x10, IW x10, Ukrainians x10, DMH. Albatross arms: Arm Circles x20 both ways, x10 overhead claps, x10 SEAL claps. Mercans x10, Wide arm x6, Diamond x6, Ranger x6, fingers in x6, fingers out x6. Pecs ruined its time for a SHORT mosey to COP 2.

    COP 2: WW2 x10, LBC x27, Hello Dolly x10, Hola Rosalita x10, Ihre neuer Berliner freundin: Guten Morgan Birgit x10 (pike with hip thrust) Viele Danke fur Alles auf Deutsch sprecht, APD x10. Mosey to COP3.

    COP 3: Sit and lift 10 oyo, Step Downs (reverse step up, starting from standing high and touching “just the tip” of the foot to the ground) 10 each side oyo, Sumo squats IC x10. Mosey to hill.

    Hill repeats: Mosey up / Bernie down, Bernie up / mosey down, bear crawl up / crawl bear down, crawl bear up / bear crawl down, polar bear up. Mosey to pull up bars. Heart attack and shoulder warning modifications heeded.

    Triple check. After a group demonstration of the run route maximally using available playground apparatus, partner 1 pullups to max then 3x jump ups then squats, partner 2 WW1. GP run BTTF.

    Quick Mary: Flutter kicks x15; Heels to heaven x15. YHC took us out.

    4th July convergence Date TBD. Time 0700 at Gridiron

    NMS – Great to see Spine out. Learned something about futbol / Fußball from Tater and Whitesnake. YHC was paying attention to the next plan so did not catch much mumble chatter.

    Thanks to the PAX for trying new things. The Birgits were a good add IMnsHO. Need to work on the step back instructions. Tater and I discussed a Beach CSAUP – more to follow.

    Thanks for letting me lead.

    Get some!

  • Deceptive Cardio

    A solid non-tour stop Monday PAX of 10 got Deep in the gloom.  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 WWII sit-ups
    • Mosey to the back of the school for a Lindsay with step-ups and dips (105 of each)
    • 5 bernies up the hill on the backside of the school
    • Mosey to the playground for 2 steps of 10 pull-ups and 20 PLTs
    • Mosey back to the flag for some Mary
      • FK
      • Side crunches
    • COT with YHC taking us out

    Great work from the PAX as YHC hit them with some deceptive cardio.  Less mumble-chatter and more heavy breathing despite the lack of running. 

    Lunch on Tuesday at Taziki’s.  Continued prayers for our brothers looking for, starting new or struggling in their jobs.

    God is good all of the time!

    Attila

  • The Bridge Between Flab and Fab

    Thirteen joined the summer tour stop and found the bridge to nowhere. We first circled up in the parking lot for some warm ups and then worked our way into the Greengate neighborhood. On our way down Vinery Ave, we did 3 burpees, 3 merkins and 3 HRM and then at each block we did the 3 burpees and increased the merkins and HRM (6 each, then 9 then 12). Upchuck was very happy. My poor instructions resulted in us skipping one of the stops so we never got to 15. Final count: 12 burpees, 30 Merkins, 30 HRMs. It felt like more.

    We then moseyed to the Ghaly Creek bridge. One pax ran it to then end while the others did abs exercises called out by whoever was next in line to run. The bridge is long and peaceful. Not sure how much it gets used but I try to take us out there every few months. With Bodos coming all the way from the big city, I had to show him what the real outdoors looked like. The deer watched him closely from the woods but decided to stay hidden and not attack this time.

    13 rounds of mostly abs/core exercises that included picklepounders, WW2, Irish Hammers, Crunchy Frogs, SSH, Shazams, Mountain Climbers, Rosalitas, Wheelbarrows, LBCs and others I can’t rememeber. The run we all did was about 250 yards.

    Like I said, the bridge was long so this took most of the time. We moseyed back to the parking lot and had 5 minutes for some Mary: Freddie Mercuries, Mercury Freddies & Reverse Crunches helped get some gas out.

    Great to see all the summer tour visitors! 13 count messed up my triple check plans but I am glad everyone got to experience the bridge/creek run on such a nice morning. Working out with a group of friends and also getting a peaceful minute or two on your own in the woods is a great way to start the day.

    Congrats and prayers to Tatar with a new job starting today.

    Thanks for letting me lead and for bringing the summer tour vibes.

  • Is it summer

    After running around the parking lot, we stopped at the flag and I gave the standard disclaimer.
    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.
    Warmup
    • 20 SSHs
    • 10 Man-Maker Merkins
    • 15 Crunchy Frogs
    • Stretch
    Mosey around parking lot
    • 20 IWs
    • 10 Diamond Merkins
    • 10 Crotch Grabbers (Sort of like a V-up but clap hands underneath first one knee and then the other
    • Stretch
    Mosey around parking lot
    • 20 Squats
    • 10 Stagger Arm Merkins
    • 10 Suzanne Sommers (each side)
    • Stretch
    Mosey around parking lot
    • 10 Don Quixotes
    • 10 Stagger Arm Merkins
    • 15 Ukrainian Hammers
    • Stretch
    Mosey to the bus loop for 11s.
    • Mike Tyson & Deep Mountain Climbers
    Mosey to the back of the school: 3X
    • 8 Pullups
    • 15 Merkins
    • 30 Squats
    Mosey back to the flag
    • 20 APDs
    • 60 count 6-inch leg lift
    Don’t tell anyone but we were a minute over on time.
    Announcements
    May 25: Memorial Day Convergence: 7:00 AM at Dogpile
    COT
    The most powerful habit you can build is showing up on the days you don’t feel like it. Motivation comes and goes. Discipline stays.

  • A Different Attila Q

    Post-birthday Q with a different Deep crowd.  A little change of pace at and opportunity to explore new territory.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Ukrainian soldiers
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
      • Penguins
      • APD
    • Trip around the 1 mile+ loop around the Wellsley lake with a mini-Dora included in the 5 stops
      • 100 HRM
      • 200 monkey humpers
      • 300 LBC
    • Stop off at the basketball courts/hills for a 3x check
      • Hill run
      • H2H
      • Dips
    • Mosey back to the flag for COT

    I bet no one had running on their bingo card for an Attila Q.  Great to have some new faces and great fellowship. 

    Memorial Day convergence at Dogpile at 7 am. 

    Continued prayers for our brothers looking for, starting new or struggling in their jobs.

    God is good all of the time!

    Attila

  • A Lucky 7

    A lucky number 7, the ultimate prime number PAX.  No 3x check or partner exercises today. Here is how it went down in The Deep on a gloomy Monday.

    • COP
      • SSH
      • IW
      • Ukrainian soldiers
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
      • Penguins
      • APD
    • Bus loop birthday week beast – 3 stops with 17 reps
      • 51 HRM
      • 51 WWII sit-ups
      • 51 jump squats
      • 51 merkins
      • 51 Irish hammers
      • 51 crab cakes
    • Curb crawl – up to 5 and back down to 1
    • Native American-style pole smokers down the bus loop
    • Mosey back to the flag for some brief stretching
    • COT with YHC taking us out

    Huge thanksgiving prayer for Blue Moon and a great wedding celebration for his son on Saturday. 

    Memorial Day convergence at Dogpile at 7 am.  Lunch on Tuesday at Tres Machos.

    Continued prayers for our brothers looking for, starting new or struggling in their jobs.

    God is good all of the time!

    Attila

  • Improper Dora

    Sorry no Star Wars themed workout this morning.  Just trying to get through Monday.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Ukrainian soldiers
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
      • Penguins
      • APD
    • Mosey to the VA Womens Clinic for an improper Dora
      • 100 Mike Tysons
      • 200 monkey humbers
      • 300 APD
    • Back to the school for a Jack Webb followed by 2x of 20 PLTs
    • Mosey to the front of the school for a 3x check
      • Run
      • Dips
      • WWII sit-ups
    • Mosey back to the flag for some Mary
      • H2H
      • FK
      • Cross crunches
      • 60 seconds LBC
    • COT with YHC taking us out

    Great work from the PAX.  No real snickering at the inappropriate Dora in front of the VWC.  Just hard work. 

    Lunch next Tuesday at a place TBD.  Prayers for those looking for, starting or struggling with jobs.

    God is good all of the time!

    Attila

  • Green Gate Gauntlet

    We ventured off campus this morning through the Green Gate Gauntlet…10 Merkins per light post, 25 WWIIs and Carolina Dy Docks if light wasn’t working.

    Arrived at Green Gate for Triple Check of: Lunges, Squats and Runs. Went around the corner in front of the exercise studio for a series Heals to Heaven, Crunchy Frogs, American Hammers, and Irish Hammers. Around the corner for another Triple Check of: Merkins, Carolina Dry Docks, and Runs.

    Headed back to AO with a new set of exercises every light post: 10 Copper Head Squats, 10 Lunges each leg, 10 two-count Ukranians, 10 Squats, then a series of 1, 2, 3, and 4 Burpees.

    Finished with our 3rd Triple Check of Crunchy Frogs, Heels to Heaven, and a Run.

  • In the Zone

    Six Svelt Studs gathered for a cool morning workout – as veterans they all knew what YHC had in store. According to Mr Mosey who puts up the flags and sets the traffic cones for the school, here is how it went down more or less.

    Welcome, disclaimer. 8 Gurpee start. Mosey to COP 1.

    COP 1. All IC: Mountain Climber x50, DQ x10, Turn and bounce x10. Albatross Arms: 20x Arm Circles forward, 20x reverse, 10x overhead clap, 10x Seal clap. Mosey to COP 2.

    COP2. All IC: Mercan x20, Wide arm x10, Diamond x10, Ranger x5, Fingers in x5, Fingers out x5, Shazzam x10. Mosey to benches.

    Benches. Dips 20 oyo, bench sits 20 IC, Split squats 10 IC each side, 20 Dips. Mosey to Pullup bars.

    Pullup bars. Do your max pullups, do your max again lowering, do half lowering. Superman reaches, Australian wood chip angels, Flutters x20, Hello Dolly x10, Hola Rosalita x10, LBCfest: 20 reg, 10 RLS, 10 LLS, 10 BLS. APD x10, Pilates APD x10, TTPT Stretch, Mosey to flag.

    At flag Deadman Hang, Open books. Time.

    YHC took us out.

    NMS – Always fun mumble chatter on Gurpees. Thanks to the PAX for trying some new things.

    Get Some!