Tag: The Deep

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.

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 50 Dips (done in 25’s 2 times). Mosey up the hill and over to Monkey Bars for a new twist on 54. 5 Full extension Pull Ups, 4 times. 10 Burpees.

Finally took a break with Abs. 50 sets of 4 exercises (WW II, WW I, Heals to Heaven, and the Irish Hammer / 3 Leaf Clover). Broke up all of those abs with 10 Burpees. Headed back and cranked out our 5th set of 10 Burpees before COT. Some stretching and then finished off final 4 Burpees to make it 54.

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 hill, moseyed to the bridge, did some lunges with a helicopter until we reached the babbling brook (lots of helicopters today but not the kind from the song), moseyed a bit and then went back to bear crawls. We eventually followed a gravel path all the way to an apartment/condo complex off Broad across the street from the Aldi. We did ten merkins and then came back to Greengate with some similar exercises and moseying. The path in the woods went further West and one day we will see where it goes.

Went back to the school, did a brief pole sit and then 20 smokers. Headed back to the start for some stretching. 1.5 miles distance total.

And all of that was okay, ’cause it was in a 3-way
It’s quite clear when you see the instant replay
Maybe two is enough, that’s what they’ll say
But we’ll say “Hell no,” 1-2-3 way

Lunch at Joeys tomorrow (Tuesday) at noon. Summer Tour continues tomorrow too. Check Slack Fitness channel for the stops this week. See you soon in the gloom.

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 exercise. Sort of like a V-up but clap hands underneath first one knee and then the other) in cadence
• Stretch

Mosey to entrance to playground around back

• 20 Squats in cadence
• 10 Stagger Arm Merkins in cadence
• 10 Suzanne Sommers (each side) in cadence
• Stretch

Mosey to asphalt playground

• 10 Don Quixotes in cadence
• 10 Stagger Arm Merkins in cadence
• 15 Ukrainian Hammers in cadence
• Stretch

Mosey to playground with equipment: 3x

• 10 Pull-ups
• 20 Merkins
• 30 Squats
• Run to BB court and back

Mosey to back of school

• 10 Prisoner get ups in cadence
• 20 Rocky Balboas (toe taps in a plank position) in cadence
• 10 Bird Dogs in slow cadence
• 5 Side Planks (hold for 5 count)
• 5 Side Planks, other side (hold for 5 count)

Mosey to beginning of covered walkway: Partner up for Merkin ladder to 5 and back down

• Partner 1 does 1 merkin. Then Partner 2 does 1 merkin
• Partner 1 does 2 merkins. Then Partner 2 does 2 merkins
• Partner 1 does 3 merkins. Then Partner 2 does 3 merkins
• Partner 1 does 4 merkins. Then Partner 2 does 4 merkins
• Partner 1 does 5 merkins. Then Partner 2 does 5 merkins
• Partner 1 does 4 merkins. Then Partner 2 does 4 merkins
• Etc.

Siebens (7s) along the length of the covered walkway

• Squats (6,5,4,3,2,1)
• Burpees (1,2,3,4,5,6)

Mary

• 15 APDs

Announcements

2^nd Tuesday, 2^nd F in 8 days: Joey’s Hot Dogs

COT

Humility is not thinking less of yourself; it is thinking of yourself less. Rick Warren

If you think you are not conceited, it means you are very conceited indeed. CS Lewis

For Lewis, the truly humble man “will not be thinking about humility: he will not be thinking about himself at all.” The only way to begin to grasp this is by admitting first that you think of yourself more highly than you ought, for “if you think you are not conceited, you are very conceited indeed.” Aaron Armstrong

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 mosey to pull up bars for: 10 count of holding, 10 knee ups, then 10 Pull Ups. Break with 2 sets of 30 Dips. Then another round of 10-10-10, followed by 30 more dips.

Abs/Arms: Took a break with the 10 count of Mc’American Hammer (on your six, legs up, left twist, right twist, sit back and up). 10 one legged sit us (each side). 20 Heals to Heaven. Mixed in 20 Merkins and 20 Hand Release Merkins for an Ab break.

Finished with some stretching and 25 two count American Hammers. And nobody sh*t themselves.

A six pack of mighty warriors assembled for the 2^nd leg of the march to R-E-S-P-E-C-T.  Here is how it went down in the The Deep:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • Suzanne Somers
  • Merkins
  • 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 check
  • Run
  • Swing 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 see all of the PAX this morning.  Prayers up for Roger Roger and Fireman Ed.  More prayers for Senor Frog as he ties the knot this weekend.  Lunch tomorrow at Fish & Pig.

God is good all of the time!

Attila