Tag: The Deep

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

5 posted in a wet, foggy, dank day at The Deep but we had a good time. After warm up and catch up about this weekend’s CSAUP we explored the AO:

• School Door Knocking: Hand Release, WWII and Carolina for the number on the school door (add a Burpee if the numbers are double).
• Colonnade:
  • 3 rounds of Muhammad Alis, Milkers, and Head/Shoulders/Knees/Toes interrupted with 20 Pole Smokers
  • 5 rounds of Colonnade runs capped with a Burpee
• Pull Up Bars and Bench
  • 3 sets of 5 fully extended Pull Ups, 3 sets of 20 Dips, add another 10 Pull Ups, and 20 Dips
  • Mosey to a new set up Benches for a Lindsey of 30/20/10 Step Ups and Dips
• Ring of Fire
• Stretching

According to the school alarm that our hotness turned off, we did the following:

Warmed up near the front door with an assortment of exercises including SSH, DQ, Merkins, Helicopters, Reverse Crunches and Suzanne Somers. We then moseyed to the back picnic tables and did elevens–starting with ten dips, ran up the hill to the blacktop and did one Hand Release Merkin. That hill is no joke.

Next we did four Abs corners in honor of our missing leader Tater: corner 1: 20 Heals to Heaven; corner 2: 30 two count Hammers; corner 3: 40 two count Flutters; corner 4: 50 LBCs. We did corner 1, then corner 1 +2, then 1+2+3 and then all four.

With more time left, we ran to the bus loop and did a loop of 2 burpees at every tree or poll. 15-16 total stops.

Moseyed back to the parking lot for a COT of a few exercises, including crunchy frogs, and stretching.

CSAUP this Friday/Sat. Bluegrass Jam Saturday (www.rvabluegrassjam.com).

Prayers for Roger Roger, Fireman Ed and Fudd’s sister Mary, and for all of you.

The Deep is always open.

8 elites emerged from the gloom for a little fitness fellowship and faith. According to the security cameras this is what went down more or less.

Mission disclaimer 5 burpee start. Mosey to the grass. All exercises IC: 1x SSH, 20x sumo squats,. 40 Arm Circles:  20 forward arm circles, 20 reverso, 10 overhead claps, 10 SEAL claps. 50 mericans: 20 regular, 10 HRM, 10 merican get ups, 10 Merican + shoulder taps. 50 WW2s;  50 WW2.  50 LBCs:  10 regular, 10 Left Leg straight, 10 Right leg straight, 10 both legs straight, 10 legs to the sky. 100 Leg Lifts: 10 flutter kicks, 10 Dollys, 10 Rosalita, 10 box cutters, 10 Heels to heaven. 10 grass angels, 10 aussie grass angels. Superman, 20 monkey humpers, 20 gorilla humpers, 10 APD, 10 Tuscaloosa Trailer park twisters.

Mosey to pull up bars. Bonus polar bears and lunges along the way. Split into two groups group 1 Max pull ups then max plus 5 more including jump ups. Group 2 dips until group 1 complete.

Mosey back to the flag bonus bear polars lunges and crab walks

Mary with flutter kicks and apd

YHC took us out  Announcements CSAUP may 2. Bridge.

No NMS

Get some!

 

 

 

Eight was enough this morning for a trip through Henrico and 80s music history.

7 started some SSH while waiting for Seymore to arrive and from there we went to the bus circle lawn for official warmups. We did some combination of Helicopters, Hillbillies, Dead man hang, Cherry Pickers, Merkins, LBCs and Heals to Heaven. From there we moseyed down the marshy hill to the street and headed to Nuckols farm. The pax were enthralled with half a story on the original farm and a fire until Gomer made it. After partnering up we did 3 rounds of 3 partner “touch a tree”, switching partners after 3 rounds. 1st round HRM, 2nd round Burpees, 3rd round WWII.

Went across the street to a triangle plot of land, and did 3 corners of 20 squats, shoulder taps and SSH, prostitute style.

Moseyed back to the marshy hill, got past the squish, and then did ten up and downs the hill to practice for Die Hard. Then went to the bus loop poles to do some Paula Abdul pole smoking. Ten pole smokers, lunge forward two poles, lunge backward one and repeat. Eventually went 4 poles forward, 2 poles back. Got about halfway down the covered bus pickup and then moseyed back to the start.

The pax sadly could only name 2 Paula Abdul songs at first but during the rest of Mary, we remembered two more. Attila denied going to see Paula Abdul as a little kid. Not buying it. Mary consisted of LBCs, Flutters, a few burpees and Freddie Mercuries.

Pax then got some homework to listen to the Bullet Boys. “Smooth up in ya!” is a classic.

Good to see Pinto at The Deep as we did about 1.5 miles of traveling today. Prayers for Piglet’s family as kid number two comes tomorrow (either named Maggie or Paula Abdul, don’t remember). Prayers also for Fireman Ed, Roger Roger’s family and Fudd’s sister.

Thanks for letting me lead.