Tag: The Deep

We did some warmups, waited for Seymore, and then headed down to the West Coast. We partnered up for a Dora of 100 Merkins, 200 Squats and 300 LBCs. We then went to the bike shop and partnered up for some Freddie Mercuries while the timer ran back to the West Coast and did 20 dips and ran back. We then moseyed to the Stretch Zone. We some jazzercise for fun and then ten burpees to show their camera how to really work out.

We then moseyed to a big lot and did some abs work until Attila crapped himself. We quickly ran to the opposite side and did some more, ran back to the start and did some more. The smell and stain was gone by then.

A quick run through the townhouses, then a bear crawl up some steps, and then we ran between houses in an unexpected marsh. All of this to end up at the top of the hill. We finished up with sevens of HRM and Burpees–6 HRM at the top and burpees at the bottom.

Taking us away from the grounds is needed every once in a while. We did almost 2 miles and I remembered my watch for the first time in a week, including a few Qs.

Enjoy the week!

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.

Nine noble warriors greeted the gloom of another Monday to embrace a Deep suck.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • HRM
  • LBC
  • APD
• Beast around the bus loop
  • 36 HRM
  • 36 WWII sit-ups
  • 36 Lt Dans
  • 36 Chuck Norris
  • 36 Irish hammers
  • 36 burpees
• Mosey to the poles 2x of legs, abs and arms
  • 15 wall sits with alternating air press, milkers
  • 20 PLTs
  • 10 Mike Tyson
• Mosey back to the parking lot for some Mary
  • FM
  • Cross-legged crunches, each side
  • H2H
  • LBC
• COT with YHC taking us out

Solid work from the PAX this morning.  Doing a circular beast created a bit of mumble-chatter and mutiny, but that was quickly silenced as YHC was trying to appease some of the runners.  Thanks to Banjo for bringing down our average age.  T-claps to Whitesnake for taking defeat to Tater’s Commanders like a man.

Lunch next Tuesday at Joey’s.  Continued prayers for the men searching for jobs and the families dealing with cancer.  God is good all of the time!

Attila

Nine men showed up to take a trip with Roger Roger but clearance was not granted, Clarence – the ghost flag was already flying with YHC at the controls. According to the ground crew who couldn’t figure out where to load the luggage, this is what transpired.

COP: SSH, Helicopters, IW, Copperhead Squats, Ukrainian Soldiers, Merkins, Planks, LBCs, and APD’s, all IC

Mosey to the entrance to the bus loading zone for The Dirty McDeuce. Four rounds of three exercises (12 reps each) plus a lap around the bus lane. Round 1 – Merkins, Squats, WWIIs + run / Round 2 – Carolina Dry Docks, Lunges, Flutter Kics + run / Round 3 – Diamond Merkins, Monkey Humpers, American Hammers + run / Round 4 – HR Merkins, Jump Squats, LBCs + run

Wander to the back of the bus lane for partner Dora 1-2-3: 100 Merkins, 200 LBCs, 300 SSH

Back into the bus lane and enjoy one burpee at each lit light pole around the circle then mosey back to the flag for Mary and stretching.

Numbers and Names. Welcome FNG now known as Precious. Glad to have you join us and hope to see you again soon.

Announcements: Look for opportunities to join an F3RVA contingent to The Bridge in Charlottesville in the coming months. YHC is planning to lead a group at the end of October. See Upchuck if you would be willing to Q. You need to visit the AO as a PAX before you can Q. All are encouraged to make the trip at least once.

Roger Roger is spearheading a new bootcamp AO on Fridays in the Wellesely area of Short Pump. Watch for details.

Wish Roger Roger best of luck on a smooth transition back to flying and Green Hornet as he searches for his next role.

YHC took us out.

Thank you for letting me lead this morning and special thanks to Roger Roger for graciously embracing the tradition of the RVA Ghost Flag. Where will it turn up next?

Sounds like a bad movie title, but when the 10 of us met this morning at The Deep, we noticed an infestation of grubs in the parking lot. Who knew it was a grub convergence? Exercises today:

School Doors- Lap around the school. Every door indicated the number of exercises. Merkin, WW II, or Squat. 2x the exercise if the doors had numbers in both windows (makes sense when you’re there).

Hill Run- 10 runs up the hill, alternating Bernie Sanders, with an increase number of Carolina Dry Docks per run. Took a break between runs for a Lindsey of Steps Ups and Dips.

Money Bars- 3 sets of 10 Pull Ups, alternating with 3 sets of hanging for a 10 count.

Track- Partner up for Bear Crawls around the track in one direction, with your partner running in the opposite direction. When you meet up, switch. 3 rounds equaled half the track.

Abs- Finished off with 10 count of Irish Hammers, Heals to Heaven.

11 noble warriors embraced the deep gloom of another Monday.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • HRM
  • LBC
• Curb crawl – up to 5 merkins and back down to 1
• Mosey to the bus loop and find a pole – 4 sets
  • 15 pole sits with alternating air press, milkers, Muhamed Ali’s, and LaLannes
  • 20 pole smokers
  • 10 Mike Tysons
• Mosey to the back of the school – 5 Bernies on the small hills
• 3x
  • Run, HRM, WWII sit-ups
  • Run, FK, crab cakes
• Mosey to the front of the school for some Mary
  • Crunches
  • APDs
  • FM
• COT with YHC taking us out

A different set of faces at The Deep today, but still great work from the PAX.  Luckily we did not start until Gomer came in on 2 wheels as hot as the July sun.  Otherwise, there may have been casualties. 

Plenty of announcements with Convergence on Saturday at 6:30 am.  October 4^th could be busy with service opportunities.  Mr. Rogers and Blue Moon setting up a table in Maymont for a suicide fundraiser and Gomer rebuilding a handicap ramp for a non-profit.  See Slack.

God is good all of the time!

Attila

After running around the parking lot, we stopped at the flag and I gave the standard disclaimer starting off with “Welcome to Heartbreak Ridge.” Whitesnake provided the vital information that this was in fact, The Deep. That’s a good thing. Otherwise, the Standard disclaimer might have been ineffective.

• 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 to the wall at the entrance to the school for

• 15 People’s chair airpress
• 10 BTTW hip slaps in cadence
• 60 count 6-inch leg lift

Don’t tell anyone but we were a minute over on time.

Announcements

Morgen: 2^nd Tuesday, 2nd F: Noon, Innsbrook Firehouse Subs

September 20, 11^th anniversary convergence at Dog Pile, 7:00 AM

September 26: CSAUP SOJ; The ‘Warm Triangle’ 8:00 PM to Midnight, Check Slack for details

COT

“Day by Day, what you choose, what you think and what you do is what you become.” Heraclitus

Warm up on the bus loop with some high knees, butt kickers and karaokes.

COP: Welcome and disclaimer, especially to Jason and Brennan, two buddies of Roger Roger from his hood. SSHs, 1 burpee OYO, DQs, 2 burpees OYO, Cherry Pickers, 3 burpees OYO, Mt. Climbers, WWIIs, 4 burpees OYO, Merkins & 5 burpees OYO.

The Thang:
7s at the loading dock.  We did Mike Tyson’s at the top and Flutter Kicks at the bottom. 

Next stop by the hill under then black top.  Got the pax to select random numbers by sharing digits from their soc, year of marriage and phone number.  Ran and up and down the hill this many times.  And now I will hack their accounts. 

East Coast Vs. West Coast 90s Rap Battle: Count off 1s, 2s. 1s (Team Biggie) go to eastern part of US map on blacktop and 2s (Team Tupac) go to the west coast.  Teams competed to finish exercises first (forget form).  Losers did 5 burpees.  Each team was permitted to have a teammate take on more of an exercise to help a slower pax.  But the correct number had to be done before saying “Done!”.   Exercises: 100 SSHs, 90 Flutter Kicks, 80 LBCs, 70 Cassius Clays, 60 squats, 50 Freddy Mercuries,
40 Imerperial Walkers, 30 dry docks, 20 wwiis, 10 burpees. The east side won a couple. West side won a couple. I think we all won: No one got shot.   

Moving on: 7s at the Pull Up bars: Pull Ups and Jump Squats. 

Finish w/ a Baby Beast at the Blacktop:
3 stops of 3 counts of Crab Cakes, Imperial Squat Walkers, Diamond Merkins, Box cutters aaaaaaand time! BTTF.  

Numbers: 11 strong on a Monday.

Names: Roger Roger delivered us the heroic GreenHornet from his neighborhood. And now, today he brought 2 more. Jason, who once lived in the bay area, has 3 children, 2 of which are twins got saddled with the moniker Full House. Welcome Full House!

Roger Roger also brought Brennan. Brennan built his own home, has a new baby and I believe builds data centers. He left thinking his name is Meta. But I just dont like it – and I was the Q. So, please let him know, we’re continuing w/ the 80’s sitcom theme and he’s Tool Time. Welcome Tool Time!  

Announcements: Labor Day Convergence on 9/1 at 7am at Dog Pile. Party at Taters on 9/6 (bring the M and a side dish and plz let him know if ur coming). Party at L Woods on 9/13. 

Prayer requests: Roger Roger just lost a friend, his age. This family of 2 children and a wife will be left without a dad. And he has another buddy who was hit by a car while walking. This gentleman remains in a coma. Similar family make up. Please pray for both of these families. Strive to avoid our natural tendency for negative bias (to notice and focus on what’s wrong) and count your blessings. Additional prayer request made by Seymore for children/young adults going back to school.  YHC took us out.

Thx for letting me lead. Go do something good for someone else today. SYITG!

Ten men posted at The Deep this morning. After a disclaimer snafu of telling the men to get injured, we righted the ship and began with a brief warm. Then headed to our normal hill for cardio, but this time did 11’s of Merkins and Squats. Had a mosey around the corner to the benches for a Lindsey of Step Ups and Squats (30, 20, 10). Continued our leg morning with 5 rounds up and down the big hill. Mosey to the pull up bars for a 10-20-30 combo of 10 Pull ups, 20 Merkins/Derkins and 30 Dips. Two rounds of that and the third round we cut in half 5-10-15.

Break time include 4 sets of 25 Abs (WW IIs, Crunchy Frogs, Side Crunch each side). Ended with 10 Irish Hammers :-). Headed to the back of the school for a Burpee March down the colonnade (approx 15 Burpees). Ended with a Ring of Fire and some stretching.

Good morning and nobody was injured. Thanks for PigSkin for the water bottles.