Tag: The Deep

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

9 Braves (incl 1 LIFO just back from down south) joined us this morning to see if 62F was too cool to work up a sweat. Lets just see about that.

Gitty up start: 6 Burpees. Mosey to COP. Welcome. Disclaimer.

All IC: 10 Sumo Squats, 10 Don Quixote, 10 Helicopters, 10 Turn and Bounce.
Arms: 10 HRMs, 10 Grass Angels, 10 Australian Grass Angels, 20 Arm Circles, 20 Reverso, Keep em up: Hands up and Hands down, 10 Overhead Claps, 10 Seal Claps. 10 ‘Mer’cans, 5 Ranger ‘Mer’cans, 5 Wide Arm Mer’cans, 10 HRMs, 10 Shoulder taps, 10 Leg twists, 10 Shazam.
Abs: 10 WW2, 10 WW1, 20 LBCs, 10 Left Leg Straight LBCs, 10 Right Leg Straight, 10 both Leg Straight, 10 Regular, 10 Legs up LBC. Beauty Queen stretch. 10 APD, 10 TTPP. 30 min in.

Mosey to light pole alley.
Set 1. 10 HRM, 20 Sumo Squat, 20 WW2
Set 2. 15 HRM, 15 Sumo Squat, 20 WW2
Set 3. 20 HRM, 10 Sumo Squat, 20 WW2
Set 4. 10 Mercan, 20 LBC
Set 5. 15 Mercan, 15 LBC
Set 6. 20 Mercan, 10 LBC
Set 7. 5 Burpee, 10 Mercans, 20 HTH
Set 8. 10 Burpee, 15 Mercans, 20 HTH

Ring of Fire

Stretch, Stretch at home.

Announcements. The Bridge 8/16. Homegrown half. Labor Day Convergence.

Seymore took us out. Prayers for Fudds sister, Handshakes neice, Back to School.

NMS – Great to be leading again. Welcome back to Banjo. Two goals today. Burn off latic acid from GridIron & stretch backs after hard work on the weekend. This workout is intended to build strength and some would agree its working. Regardless it does build up a sweat without the running. Stretching is important, but surprisingly, some pax dont need the extra stretching YHC recommends.

Thanks for letting me lead.

Get Some!

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.

10 Gentlemen of the WestHoe converged on The Deep on this beautiful muggy and warm (aka 70 and Sunny) morning. According to the two teachers doing their workout, this is what might have happened:

COP
Mosey around the front parking lot and back to the flag in leu of the otherwise standard SSH’s – YHC’s knee is not currently a great fan of those…
Helicopters, DMH, DQ’s, Ukrainian Soldiers, leg stretches on your six, perfect Merkin (8-count) and APD

The Thang
Mosey to hill for 11’s with Mohamed Ali’s and WWII
Mosey to Bus loop for a round of Dirty MacDeuce with HRM, WWI, Deep Squats. Karaoke on the short sides, Mosey and Bernie on the long sides.
Pole Smoker relay with Pax doing pole smokers while last person does 2 x Burpee’s and runs to the front. Repeato until we ran out of poles.
Mosey to the court yard for a Lindsay 10/30 – 20/20 – 30/10 with Dips and step ups.
Mosey back to the flag

COT – Numbers, Names

Announcements
4th of July convergence at Atlee High School – DaPile 7 AM – this is a Summer Tour event!
July 19th @Whitesnake will head to The Bridge – more details to come but clown cars are forming – rumor has it this might also be a summer Tour Stop
PSA – sign up early on the Q sheet. Numbers of attending PAX are higher when people know someone has signed up and they are not stepping into a hot potato.

Prayer requests
Roger Roger healing after surgery, and his M’s upcoming surgery in September
Prayers also for two pilot co-workers/friends and their families (one in coma after accident, the other terminal cancer)
Fudd’s sister Mary continued prayers
Praise for Fireman Ed after successful treatments and prayers for continuing to be cancer free.
Healing and health in general.

YHC took use out. Thanks for letting me lead today.

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.