Tag: The Deep

It was a giant celebration at the Deep for Take a Hike Day. Eight was enough for this trip to the woods. We started with a bus loop lap and some warmups of SSH, DQ, Ukrainian Soldiers, Copperhead Squats, LBCs, Heals to Heaven, flutters and Merkins. We then moseyed to the row houses and did a round of sevens doing both exercises at each block: HRM and Jump Squats. We then moseyed past the pool and went down into the dark.

We crab walked down the dark hill and then moseyed to the bridge. It was dark but the bridge has railings so falling off was not an option. We would also be trapped if any animals were on the bridge but I did not tell the pax that. We did ten moving lunges each leg and then ten walking Ukrainian Soldiers and then repeated. We were now about halfway down the bridge and we ran to the end and then did ten burpees and twenty WWII. It was nice to be in the dark woods and get a nice view of the sky without the typical Short Pump lights. This is the 3rd time I’ve taken a group of pax to the woods. It was new for many in this group.

We bear crawled back for a bit and then moseyed to the end. We then bear crawled back up the hill and found our way to a circle of some big houses. We partnered up and did some rounds of exercises while one partner ran the circle: Suzanne Sommers (each side), Rosalitas (or something else, really can’t remember), and Monkey Humpers. The exercises weren’t too tough because I knew what I had planned next.

We hit the row houses again for a similar sevens with burpees and jump squats. If you don’t normally jump at the end of your burpee, you will now! After 21 burpees and 21 jump squats, we were back to Nuckols Farm Elementary but I took us to the original Nuckols Farm instead. After a history lesson, we did ten burpees just for fun. We then moseyed half way back to the school and found an opening and a hill to run up. Now at the big bus loop, we hit 3 light posts and did ten merkins at each and then went back to the flag. We had time for some Mary of hammers, reverse crunches and some other ab exercise.

1.75 miles and we were done. Blue Moon and Tater did the running work without complaint, Attila kept the gas away, Mr. Rogers showed up just in time, Pigskin’s Monday rotation was Deep, Banjo brought the average age way down, Handshake got his parking pass and Gomer was a no show. And no animals on the bridge except for a Whitesnake.

Thanksgiving at Mary at 7. Kubota taking a group to the Bridge after Christmas.

Have a great week!

A six-pack of faithful warriors assembled in the gloom for a traditional Deep beat-down.  Here is how it went down:

• COP
  • SSH
  • Ukrainian soldiers
  • IW
  • Helicopters
  • Arm circles
  • DMH
  • Merkins
  • LBC
  • APD
• 11s on the hill by the school with Mike Tysons and WWII sit-ups
• Mosey to the back to the school for a Lindsay with dips and step-ups – 100 of each
• 2x 20 PLTs
• 5 Bernies up the small hill
• Mosey to the pull-up bars for a de-escalator of pull-ups – 6, 5, 4, 3, 3
• 5 Bernies up the small hill
• Mosey back to the flag for COT with YHC taking us out

Good work from the PAX today.  We were able to get a lot in, and the ground was not soggy.  Weather should get colder the rest of the week.  Be ready.

The Bridge is the Saturday.  Reach out to EF Hutton.  Convergence at Mary on Thanksgiving at 7 am.

God is good all of the time!

Attila

Rainy day so looking for coverage

Warm up: SSH, Streches, Merkins,

1 Indian Runner while the pax was back down on the poles Jumpsquats, WW1, LBC, Pole smokers, Penguins, Squats,

Finished up with COT

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