Tag: The Deep

SPAM alert.  A holy trinity of white respect converged on the The Deep.  Here is how it went down:

• COP
  • SSH
  • IW
  • Ukrainian soldiers
  • Helicopters
  • Arm circles
  • DMH
  • Merkins
  • LBC
  • Penguins
  • APD
• 4 corners
  • 10 Mike Tysons
  • 20 CDD
  • 30 monkey humpers
  • 40 LBC
  • Then retrace our steps for 2 sets total
• Mosey to the back of the school for a Lindsey, increments of 5 – Dips and Step-Ups
• Mosey to the front of the school for a 3x PAX check with run, pole smokers & squats
• Mosey down the bus loop stopping to do 10 Chuck Norris’ at each light
• Mary
  • WWII sit-ups
  • Side crunches, each side
  • FK
  • FM
  • 60 seconds of LBC
• COT with YHC taking us out

SPAM – stale, pale and male.  This is the type of discrimination certain middle age men can look forward to.  But for now, let’s celebrate USA hockey!

Prayers up for those sick, in the job market or starting new jobs.  God is good all of the time!

Attila

5 posted for a President’s Day themed workout this morning. Warm up and then Presidential trivia workout. If you’re reading this, see if you can guess the significance of the numbers. Correct answers at the bottom of the post 😉

1 Burpee, 2 Carolina Dry Docs , 5 Squats, 10 Merkins, 20 WWIIs, 50 single count American Hammers, and 100 Calf Raises.

Around the circle to stop at 8 lights for 8 cumulative exercises for an 8 count of: Burpees, Merkins, Carolina Dry Docks, Jump Squats and Don Q’s.

As we guessed the significance of 8, we did a few punitive Burpees until we got to 47.

To the colannade and the polls and an Indian Run of: 8 Pole Smokers, 8 Boxing Cockroaches, 8 Mike Tysons, 8 Air Press, 8 Muhammad Ali’s, 8 Head-Should-Knees and Toes…repeat until we ran out of poles.

Mosey back for some stretching, counting and more trivia.

Answers to trivia below:

47 Burpees: (US 47th President)

1, 2, 5, 10, 20, 50, 100: US Bills with Presidents (1: Washington, 2 Jefferson, 5 Lincoln, 20 Jackson, 50 Grant) and Founding Fathers (10 Hamilton, and 100 Franklin).

8 Burpees: 8 Presidents from Virginia (Washington, Jefferson, Maddison, Monroe, Harrison, Tyler, Taylor, Wilson).

No Super Bowl hangover for this six pack.  Here is how it went down:

• COP
  • SSH
  • IW
  • Ukrainian soldiers
  • Helicopters
  • Arm circles
  • DMH
  • Merkins
  • LBC
  • Penguins
  • APD
• Mosey up to the VA Women’s Center parking lot for a Dora
  • 100 HRM
  • 200 squats
  • 300 LBC
• Mosey back to the school for a triple check
  • Run
  • Wall sit
  • Dips
• 3 rounds of the following
  • Wall sit with 15 air presses, 15 milkers, 15 Muhamed Ali’s
  • 20 PLT (60 total)
  • 10 Mike Tysons (30 total)
• Mosey back to the flag for some Mary
  • WWII sit-ups
  • Side crunches – each side
• COT with YHC taking us out

Speaking of taking us out, Gomer almost took Pigskin out doing PLTs.  Forcefully.  Solid work from the PAX, and hopefully this is the last of the frigid cold.  Not as bad as Saturday, but still sucks.

Announcements – lunch at Firehouse Subs tomorrow and Frozen Triangle is rescheduled for 2/21.

Continued prayers for those looking for jobs and dealing with sickness/injury.  God is good all of the time!

Attila

Five pax came to either sled or workout. After some changing of shoes, the workout started. We went to the lady pavilion for some warmups and then moseyed to the poles and door #13. We did a routine of 13 pole smokers, then moseyed to door #14 for 14 merkins, then to the lady pavilion for 15 dips (yes, Attila, there are benches there) and to the last door on the cleared sidewalk for 16 two count balls to wall toe taps. We then went back and did 15, 14 and finished at 13. Then we did it again.

We then hit the bus loop and the nine light shuffle with 15 jump squats and 30 single count mountain climbers at each light.

Then we did another round of 13/14/15/16/15/14/13.

Finished with ten minutes of Mary which included reverse crunches, dollies, rosalitas, flutters, HRM, shoulder taps, 5 burpees and some stretching.

Sledding sounds like fun but my scout determined that would not be a good idea. But Tater did look cool in snow pants.

Six warriors made it out to the Deep for some pole work. They were looked at, touched and counted. Want to learn more?<

We started with a well protected warmup of squats, DQ, Ukrainian Soldiers, Arm Circles, Helicopters, Flutters, Freddie’s and Merkins. We then moseyed to the bus loop for a Nine-Pole Shuffle.

Run the circle and at each of the nine lights do 20 squats and 10 merkins. Run another lap to count the lights. Do another shuffle the other direction with 30 LBCs and 15 2-count hammers at each light. For you English majors, that is 180 squats, 90 merkins, 270 LBCs and 135 2-count hammers.

Organize for a triple check of poll smokers, jump squats and run to the second light for the timer, 2nd round run to the third light and then for the final round, run a lap.

Do it again with a different group and sticking with the second light for the timer for all 3 rounds. Exercises are merkins and HRM.

Mosey back to the cones for a dead man hang, some cherry pickers and shoulder taps.

The Deep was pretty this morning but I was a nice Q and kept us dry. Attila broke his 22 week streak. Flo is now in charge with 6. Fitting that someone named at the Deep has the streak.

The Bridge is this weekend with Pigskin. Please join him!

Frozen Triangle is the 7th. If it rains, Upchuck will hold an umbrella for you.

Have a great week everyone!

Introduction and disclaimer.  Had some digs lined up for Whitesnake’s team, but disappointingly, he was home licking his wounds. COP: SSHs, arms circles, hip rotations (need a better name for these), DQs, DMH, 3 Burpees for the 3 points the Bills beat the Jags by, Mt Climbers, WWIIs, Merkins and 3 Burpees for the 3 points that the Bolts scores against a stout Pats D. Recover.  Let’s mosey. 

To the Deep’s Hill Majora for 11’s: Mile Tyson’s and Heels to Heaven. 

Mosey to the loading dock for a Lindsay: Dry Docks and Jump Squats.

Ark Loader on the Deep’s Hill Minora under the black top: bear crawl up the hill, then bunny hop, duck walk, polar bear, with 3 burpees at the top following each animal ambulation. 

Triple check: P1 runs the track, P2 does Crab Cakes, and P3 does WWIIs.

Numbers. Names.

Announcements: F2 at Joey’s Hotdog’s tmrw (1/13) at 12pm. Gomer to Honduras w/ Friends of Barnabas Sat (1/17). Pigskin to the Bridge Sat (1/24).

Prayers: Prayers for Flo’s father-in-law who recently broke his hip. Prayers for Attila who is tasked with the awful job of laying people off today and general prayers of healing for all of those in the clutches of illness. YHC took us out.

Thx for letting me lead fellas! Let’s do it again soon. Now get out there and do something good for someone else today. SYITG!

9 noble warriors embarked upon the first Monday of 2026 by visiting The Deep.  Here is how it went down:

• COP
  • SSH
  • Ukrainian soldiers
  • IW
  • Helicopters
  • Arm circles
  • DMH
  • Merkins
  • LBC
  • Penguins
• 11s on the side hill with Mike Tysons and WWII sit-ups
• Mosey to the back of the school for 5 Bernies up the incline
• Mosey to the track for a 3x check with run around the track, swing pumps and squats
• Mosey back to the incline for 5 more Bernies
• Mosey to the parking lot for some Mary
  • Irish hammers
  • H2H
  • Cross crunches, each side
  • WWI crunches
• DMH followed by COT with YHC taking us out

Great work from the PAX, and welcome to RVA (from Greensboro) Cotton Tail!  Give him a warm welcome when you see him at an AO near you in the coming weeks.  Solid work all around.

Pigskin has The Bridge later this month.  He is looking for hard commits.  F2 Tuesday lunch is next week at Joey’s Hot Dogs. 

Continued prayers for those dealing with sickness as well as our brothers looking for work.  God is good all of the time!

Attila

Atilla told his doctor that he can’t stop passing wind, but happily, they are silent and don’t smell. He mentioned that he has farted twice since being in the office, and the doctor didn’t even notice. The doctor gives him pills and asks him to return next week. The following week, Attila returned and tells the doctor that his pills have made his silent farts stink. The doctor replies, “Good, we fixed your sinuses. Now let’s work on your hearing!“

There was a lot of wind at the Deep–one that kept the flag flapping, and one that kept Attila’s ass cheeks flapping. A morning of only abs and legs helped one of those.

We started with some warmups of copperheads, DQ, Ukrainian Solders, Helicopters, LBCs and some other ab exercises.

We then headed to the bus loop for a Dora. Seven total pax had be adlibbing a bit and confusing the pax. We stayed together to do an individual Dora. We lunged to the next light pole and then at the pole did 25 Squats and 50 LBCs. After seven lights we did something like 100 double count lunges, 150 Squats and 350 LBCs.

Staying at the bus loop, six of us did an indigenous people run while Gomer crossed the grass to the other side. When the runners got to Gomer, the back of the line called out an ab exercise and we did 25 (with Gomer). Then the group continued around the loop (with a change of direction at some point) and Gomer crossed to the other side and repeat. Over a couple laps we did 25 WW2, Irish Hammers, Pole Smokers, V ups, Side Crunches, APDs & Penguins. We then forward lunged to the next poll and headed to the flag.

With 5+minutes left we did a jump squat ladder 10,9,8,7,6,7,8,9,10 and then from our six did Freddie’s, American Hammers and held our feet at 6 inches for 30 seconds.

We all left with tight abs, tight quads and wet asses. 1 mile in total distance.

Convergence on Jan 1, 2026, 7AM, Dogpile. Heartbreak needs a Q tomorrow–who wants it!

8 Balls Deepers showed to see how many APDs were practiced last night. According to the slow drive by SUV, this is what went down more or less.

Gitty up start: 8 Burpees. Welcome. Disclaimer. Mosey to the first circle for the CoP.

All IC: 51 Mountain Climbers, 10 Sumo Squat, 10 Helicopters, 10 Turn n Bounce

Arms: 20 Arm Circles, 20 Reverso, Keep em up: Hands up, Hands down, 10 Overhead Claps, 10 Seal Claps. 20 Mercans OYO, 10 Mercans, 5 Diamond Mercans, 5 wide arm Mercans, 5 regular Mercans with fingers pointing at each other, 5 Ranger Mercans.

Abs: 25 WW2 OYO, 50 LBCs, 10 Left Leg Straight LBCs, 10 Right Leg Straight, 10 both Legs Straight, 10 Legs up 45 LBC, 10 Legs 90 LBC. Stretch the trunk. 10 Flutter Kicks, 10 Hello Dolly, 10 Rosalita 10 APD, Tuscaloosa Trailer Park Twister(r) stretch.

Legs: 10 Split Squats each leg.

Short Mosey to the light poles. Lazy Dora: 100 merkins, 150 WW2, 200 squats Stopping at each of 9 light poles + one bonus stop. And Tater said let there be light, and it was goo.

Mosey back to the flag: 5 minutes of Mary, ring of fire style with a variety of ab exercises x 15. Roger Roger finished it off with some pickle pounders.

Roger Roger took us out. Prayers for those alone, seeking healing, health for PAX and family members.

NMS – Good mumble chatter on the lazy Dora. Had to be there.

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.