Tag: The Deep

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.

Time to kick off another week in The Deep.  A lucky 7 redwoods linked up for a Monday morning boot camp:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • Merkins
  • LBC
  • APD
  • 11s on the hill – Mike Tysons and WWII sit-ups
  • New hill – 5 Bernies
  • Mosey to the pull-up bars – 4x 8 pull-ups and 20 PLTs
  • 3x
    • Run
    • Swing pumps
    • Standing lunges
  • Mosey back to the parking lot for COT with YHC taking us out

A pretty tame morning.  This was not a crowd with over-the-top mumble-chatter.  Simply a group of men with heads down, getting work done.

Tater is having a pre-nuptial party for Pinto and Gypsy on September 6^th.  See Slack or text Tater for details.  Next Bridge is this Saturday.

God is good all of the time!

Attilaa

Five kids and me showed up to The Deep to pass two COVID tests and also show that they count down from ten. Big accomplishments!

The COVID tests were in honor of Tater. The company he works for used to be a COVID testing expert and Tater also has COVID–a new company benefit?

After some warmups we did our first COVID test: 20 Calf raises, 20 Overhead presses, 20 V-ups, 20 incline merkins, 20 decline merkins. We passed.

We then took a left down Graham Meadows Drive and starting with the first driveway on the left did ten merkins, then nine squats at the next driveway, then eight merkins, etc. After we finished, we then moseyed a little closer to the cul-de-sac for a triple check. Runner ran around the cul-de-sac and back, other two did flutters and reverse crunches. When that was done we moseyed a little of the way back, found a driveway and did ten HRM, then nine Squat jumps at the next driveway, etc. All the way back up the hill, almost back to the school.

We moseyed to the old Nuckols Farm house for a triple check of touch-a-tree. Partner #1 did burpees and Partner #2 an elbow plank. The pax was very happy with me at that point.

Moseyed back to the school and the six of us found a pole and we did two rounds of pole smokers while the first in line did ten merkins and ran to the front. That was fun…Then we went back to the parking lot for another COVID test in cadence: Crunches, Overhead claps, V-ups, Imperial Walkers & Dead man hang. Anyone know another “V” exercise? We all passed again!

Hope Tater is feeling better soon. We almost got 1.5 miles in today in the 75 degree humid morning. We will have a few more mornings like this coming. Be safe everyone.

Some Q confusion resulted in the great 8 doing a hot potato this morning.

I started with a bus loop lap and warmups of SSH, Copperhead Squats, Ukrainian Solders, DQ, IW, LBCs, Heals to Heaven and Merkins. Then we moseyed to the back, bear crawled up the hill and did some four corners.

Ran to corner one for 25 HRM, ran back to home. Ran to corner one, bear crawled to corner two for 25 squats, reversed traveling method home. Ran to corner one, bear crawled to two, bernied to three and did 50 LBCS, reversed traveling methods home. Ran to corner one, bear crawled to two, bernied to three, crab walked to four and did 5 burpees, reversed traveling methods home. Warned Blue Moon during the 3rd corner route that he was next.

Blue Moon took over and took us to the swings for a Quadruple Triple-check. Timer did a lap, then the other three did some combo of Swing Pumps, HRM and Heals to Heaven. Three rounds.

Fudd took us back to the start for some Mary: Box cutters, Hammers, LBCs and time.

Daville/Dapile 2.0 event this Saturday while Gridiron is at Lake Anna.

Great to have Pigskin back!

See you in the gloom!

The Summer Tour went Deep on a Monday.  14 noble warriors got to embrace the newest West End AO, here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • Merkins
  • LBC
  • APD
  • Mosey to the VA Women’s Clinic for a Dora
    • 100 HRM
    • 200 squats
    • 300 LBC
  • Jack Webb
  • Mosey back to the bus loop to work on arms, legs and core    
    • 4x of wall sits with 15 reps – air presses, milkers, Muhamed Ali’s and Lalanes
    • 4x pole smokers – 80 total
    • 4x Mike Tysons – 40 total
  • COT with YHC taking us out

Q juice is real.  YHC was rolling in on 4 hours of sleep after being at travel baseball all weekend.  YHC knew he could not “no show” on his Q, with no awareness that it was a Summer Tour stop.  A little bit of everything, except running.  Great to see so many faces.  Great work by the PAX.

Prayers up for Dry July participants. 

Got the Bridge this weekend with Whitesnake.  Check Slack.  HR Derby is tomorrow.

God is good all of the time! Attila

Decided against seeking shelter and instead chose to embrace the suck, which was due to plenty of rain from tropical depression Chantel. Take a field trip and Mosey to orthopedic parking lot in Green Gate. COP: Arm circles, cherry pickers, DQs, SSHs, Mt. Climbers, WWIIs and Merkins.

The thang: Since we were already completely soaked at this point, why not roll around the entire parking lot. We lined up at the base of the lot and Hopped to the next parking space and then did 3 merkins on each white line. To get back, lunge and do 5 FMs. Then Bear Crawl and 2 Jump Squats. Lastly, crab walk 1/2 way back, w/ 2 LBCs.

Mosey and Grab some curb.  Toe taps in cadence. Then 10 Merkins in cadence. 3Xs.

Time for fun on Strange’s Hill:
Run up it.  10 AHs. Mosey down. Back up for V-ups. Mosey down. Back up for Reverse crunches.

Next, I took a page out of Tater’s book and we did 1 Burpee at each parking space along Stranges parking lot running parallel to Broad. Tater said he took that page from Atilla’s book. Blue Moon suggested we get rid of the book. Chicharon suffered in silence.  

Stop for an Amanda (Lindsay’s go to 40, Amanda’s go to 20) at the elbow of the parking lot. 
15 SSHs and 5 WWIIs.   Then 10 & 10.  And lastly 5 and 15. 

Triple Check. With an awkward 5 today, 2 people became P1, the timers, who ran about 1/2 way along the front of stranges parking lot and back.  2 more people became P2 and did squats (JS if ya got ’em).  P3 was just one person and he did Heels to Heaven. 

Mosey BTTVF aaaaaaand TIME! Recover.

Numbers. Names. Announcements: See Whitesnake about a trip to The Bridge on 7/19. See Tater about a workout, fun in the sun and boating at Lake Anna on 7/26. Prayers for our brothers digging deep to battle vices this Dry July. Prayers for more Patience and Understanding as we trudge forth becoming the men God intended us to be. Go do something for someone else today. SYITG!

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 the track for a Triple Check of: WWII’s, Squats, and a Lap. Over to the playground for 4 rounds of your choice of 5 Full extension Pull-ups or Chin-ups. Mosey around the school to the colonnade for a Burpee March, followed by a break of Ab related exercises including WWI’s, WWII’s, Irish Hammers. Finished with a Ring of Fire, 50 American Hammers, some stretching…and 5 more Burpees to stop the mumble chatter.