It was a beautiful day for mumble chatter at The Deep…and we did a little bit of exercise as well. After a brief warm up (+ 5 burpees to slow the chatter), we then: Took a mosey around the entire school, stopping at our normal places. First was the hill for a new twist on our normal 11’s…making it a Triple Check Grinder of Mike Tyson’s at the bottom and Carolina Dry Docks at the top. Then a mosey to our normal picnic benches for a Lindsey of Decline Merkins and Dips. Another mosey up the hill and over to…

Seven of us posted at The Deep this morning, and being that it was my B’Day Q…we had a theme of 54. After a brief warm up we cranked out 10 Burpees and then went to the hill for 5’s (think of 11’s but fewer). Mike Tyson’s and Squats. Then to the bigger hill for 4’s (Merkins and Carolina Dry Docks). Added another set of 10 Burpees. Then after finishing 5’s-4’s on the hills, we went to the picnic benches for a new type of 50 4’s (50 exercises 4 times). 50 Step Ups, 50 Squats, 50 Decline Merkins, and…

Attila & Seymore joined me this morning for some sweaty fun. Not sure where our Goochland & Pork friends were this morning and Attila also felt lonely without his headband brothers. But that’s ok, it’s better in a Deep three-way. We warmed up our bodies in the parking lot then went exploring in Greengate. Took a left at the Adirondack chairs and did a triple check of HRM, Jump Squats and a ~50 yard run and back. Then we took a left and found our way back to the Bridge to Nowhere. Did some bear crawls or crawl bears down…

The Rev. was a cartoon character in a comic strip by Doug Marlette. If I remember correctly, the Rev., would sometimes talk about competing with others for being the most humble. Mosey around parking lot. Stop and give standard disclaimer (I am not a professional. Modify whenever you feel that is in your best interest. 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 to end of covered walkway 20 IWs in cadence 10 Diamond Merkins in cadence 10 Crotch Grabbers (new…

Nine posted this morning and the Q had to make a disclaimer that he wasn’t a professional…and last night’s restaurant food wasn’t sitting well. So the goal was to give everybody a good workout, and personally, not Sh*t myself. Cardio: Began with 11’s on the hill with Mike Tysons and WWIIs. Then to the bigger hill for some Hill Runs with a Burpee on top, followed by another mosey with 2 Burpees, through 5. On our way back we finished the 5 hill runs with 5, 4, 3, 2, 1 Burpees. Arms: Between Hill Runs and Burpees we had a…

A six pack of mighty warriors assembled for the 2nd leg of the march to R-E-S-P-E-C-T. Here is how it went down in the The Deep: COPSSHIWDQHelicoptersArm circlesDMHSuzanne SomersMerkins LBC 11s on the endless hill with Mike Tysons and WWI sit-ups Mosey to the picnic tables behind the school for a respectful Lindsay – dips and step-ups (40/10, 30/20, 20/30, 10/40) Bernie up the hill to the playground Mosey to the playground for a 3x checkRunSwing pumps FM Mosey back to the flag for some Mary with one-legged crunches and WWI crunches COT with YHC taking us out Great to…

5 posted in a wet, foggy, dank day at The Deep but we had a good time. After warm up and catch up about this weekend’s CSAUP we explored the AO: School Door Knocking: Hand Release, WWII and Carolina for the number on the school door (add a Burpee if the numbers are double). Colonnade: 3 rounds of Muhammad Alis, Milkers, and Head/Shoulders/Knees/Toes interrupted with 20 Pole Smokers 5 rounds of Colonnade runs capped with a Burpee Pull Up Bars and Bench 3 sets of 5 fully extended Pull Ups, 3 sets of 20 Dips, add another 10 Pull Ups,…

According to the school alarm that our hotness turned off, we did the following: Warmed up near the front door with an assortment of exercises including SSH, DQ, Merkins, Helicopters, Reverse Crunches and Suzanne Somers. We then moseyed to the back picnic tables and did elevens–starting with ten dips, ran up the hill to the blacktop and did one Hand Release Merkin. That hill is no joke. Next we did four Abs corners in honor of our missing leader Tater: corner 1: 20 Heals to Heaven; corner 2: 30 two count Hammers; corner 3: 40 two count Flutters; corner 4:…

8 elites emerged from the gloom for a little fitness fellowship and faith. According to the security cameras this is what went down more or less. Mission disclaimer 5 burpee start. Mosey to the grass. All exercises IC: 1x SSH, 20x sumo squats,. 40 Arm Circles:  20 forward arm circles, 20 reverso, 10 overhead claps, 10 SEAL claps. 50 mericans: 20 regular, 10 HRM, 10 merican get ups, 10 Merican + shoulder taps. 50 WW2s;  50 WW2.  50 LBCs:  10 regular, 10 Left Leg straight, 10 Right leg straight, 10 both legs straight, 10 legs to the sky. 100 Leg…