Tag: The Deep

9 studs gathered in the rain and were wishing it sucked more. Todays workout is simply summarized as follows:

• 100 ‘mericans, WW2, & dips
• 50 LBC, LegLifts, monkey humpers, squats
• bonus plan: 1 SSH, 10 burpees, 15 grass angels, climax dips, humpers, twisters, APD, and arm circles

According to teacher that drives the Yellow Jeep:  Here is how it went down, more or less.

5 burpee start. Mosey to the grass. Formalities? All exercises IC: 1x SSH. 50 Squats: 20x squats, 20x sumo squats, 10x sumo hurley squats. 40 Arm Circles:  20 forward arm circles, 20 reverso, 10 overhead claps, 10 SEAL claps. 50 mericans: 10 regular, 10 HRM, 10 Shazam, 20 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. 50 Leg Lifts: 10 flutter kicks, 10 Dollys, 10 Rosalita, 10 box cutters, 10 Heels to heaven. 10 grass angels, 5 aussie grass angels. 30 monkey humpers, 20 gorilla humpers, 1 hoggin. 10 APD, 10 Tuscaloosa Trailer park twisters.  5 burpees because Senor Frog showed up from a dark Hoedown.

COP complete in 30 min, but who is tracking time?

Mosey to picnic tables. OYO, 30 dips, 30 dips, 20 dips, 10 dips, 5 climax dips, 5 climax dips. 20 incline mericans touch your chest, 5 decline mericans.

Mosey to street for a short lamp post workout. 5 mericans+ 10 WW2 each lamp  x 5.

Finish right on time.  Atilla took us out.  Prayers for healing, Roger Roger, Fudd, Fireman Ed.

NMS-  Its no secret that YHC loves a good workout:  This has come to mean a workout where a STRONG desire for a nap hits around 0730 – driving through it makes you stronger!  Thankful for the light rain to wash down some pollen, we were all wishing it was raining more and by the end it was a decent drizzle – not heavy enough for a parking lot change, but enough to stink up your car for a bit.   After all that, the warm shower at home just makes you feel all good inside.  That plus hanging with some solid bros…. What a great way to start the day!  

The best part of the workout is the Whitesnake / Gomer impromtu rendition of a Andrew Dice clay bit: You got the bonus plan baby!

Get some!

After a few months away, I am back on the Q circuit. My Garmin app is still calling me “unproductive” but hopefully not for long.

On a warm Monday morning, seven West End warriors came to the Deep and patiently dealt with my bad ideas. We started with a mosey past the bus pickup and to the back of the school. We stopped at the loading dock area where is it is a nice slanted bumpy concrete and rocky slab-first bad idea. Perfect for warmups. We did some SSH, Ukrainian Soldiers, DQs, Helicopters got on our six for some LBCs and Flutters. With Spring Break I thought we had the place to ourselves and then the car lights started getting closer and our warmups were over.

We moseyed to the blacktop and did 4 corners together: 10 HRM, Bear crawl, 20 Jump Squats, Run, 30 two count Hammers, Bear crawl, 40 SSH, run to the start. After making sure the Pax knew the 4 exercises we challenged our minds with what I am calling 4 corner 40. Bad Idea #2–using math. Pick any of the four exercises that add up to 40 and go the appropriate corner(s) then come back to the start. We then did 50 and then I realized some people were just picking any count they wanted of each exercise. After mansplaining that the count had to be the same as the beginning (10HRM in corner 1, 20 Jump Squats in corner 2, etc) we redid 50 and then did 60,70,80,90 and then did the initial route again with the bear crawls for 100. Total of 640 of some choose your own adventure combination of HRM, Jump Squats, Hammers and SSH.

Next bad idea: from the edge of the blacktop near the school, crab walk forward down the hill. “Impossible” they say. All seven did it fine, no one fell; should be the only way down the hill from now on.

Bad idea #4: Mosey to the big hill and run up and all the way to sidewalk for 20 WW2, run back down. Do this 3 times.

Last bad idea: Mosey to the flag and test our coordination. Circle up and do Copperhead Squats but don’t start until after the person next to you starts. A Copperhead Squat wave started and after going around twice I had to stop it. It was bad. Then we tried going the other direction and it looked good for about 2 seconds and then it crashed and burned. Had more time for the flutters and heals to heaven and it was time.

Attila took us out with prayers for Roger Roger and his family, Fireman Ed and all Pax needing prayers.

Happy to be back out and looking forward to being “productive”

Eight semi-healthy, hardcore warriors assembled in the gloom of the Deep for another strong start to the work week.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • Suzanne Somers
  • Merkins
  • LBC
• Mosey to the VA Women’s Center for a Dora
  • 100 HRM
  • 200 squats
  • 300 LBC
• Continue on with a Jack Webb
• Mosey back to the school for 3x 20 PLTs
• Mosey to the front of the school for a 4x check
  • Run
  • Dips
  • Wall sit
  • FM
  • COT with YHC taking us out

YHC tried to throw everyone off the scent of a ground and pound Q with a little more running today.  We headed off campus to inject a little testosterone into the estrogen bubble of VA Women’s Center.  Great work from the PAX.  Great to see all of my brothers.

Happy to report no severed limbs from Gypsy’s saws and shotguns tribal gathering this weekend!

Prayers up for Fireman Ed, Roger Roger and Fudd.  God is good all of the time!

Attila

In addition to the title of this backblast, another famous Irishman is St. Patrick.

Yes! Today is St. Patrick’s Day! Attendees at today’s workout included two very stylishly dressed Irishman; O’Seymour wearing a Boston Celtics Jersey and O’Tater, also decked out in green. We had Green Moon, Triple Rogers (Mr. Rogers and Roger Roger) as well as O’Tilla and of course, O’Pigskin.

I decided to do some internet research on St. Patrick. Legend has it that we celebrate March 17 as St. Patrick’s Day because that is the day he died, although no one knows for sure. (We’re sure he’s dead; we’re just not sure he died on March 17.)

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.)

• 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 beginning of covered walkway via the long way around the bus loop

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

Mosey to end of covered walkway via the long way around the bus loop

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

Check out the grass for dampness

• 10 Prisoner get ups in cadence
• 20 Rocky Balboas (toe taps in a plank position) in cadence
• 10 Bird Dogs in slow cadence
• 15 Dollies in cadence

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.

Find a pole: royalties are owed to O’Tilla for this part

• 15 People’s Chair Air press in cadence
• 20 Pole smokers OYO
• 10 Mike Tysons OYO
• 15 People’s Chair Milkers in cadence
• 20 Pole smokers OYO
• 10 Mike Tysons OYO Announcements:
• 15 People’s Chair Lalanes in cadence
• 20 Pole smokers OYO
• 10 Mike Tysons OYO Announcements:

Bus Loop Running Burpees: Partner up: 3X

• Partner 1 goes clockwise around loop
• Partner 2 goes counter-clockwise around loop
• When you meet, do one burpee
• Back to the start the way you came
• When you meet, do one burpee

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

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

Mary

• 15 Heels to Heaven in cadence
• 60 second leg lift

Announcements

• Gypsy is having a trees, skeet and beer Saturday at his place on Lake Anna. For details, contact Gypsy.

COT

I copied the following from the internet:

“The man who would come to be known as Saint Patrick was a missionary that helped spread Christianity throughout Ireland during the 5th century. Much remains unknown about his life, including his birth name, but British-born Patrick became a devout Christian during his six-year enslavement in Ireland. He escaped only to return to Ireland later in life as a missionary, combining Irish pagan beliefs with Christian sacrament in his teachings. A religious figure within the Christian and Catholic faiths, he died around 461 AD and later became the patron saint of Ireland. Saint Patrick is annually honored throughout the world on his feast day, March 17.”

“When Patrick was 16 years old, he was captured by Irish pirates. They brought him to Ireland, where he was sold into slavery in Dalriada. There, his job was to tend sheep. Patrick’s master, Milchu, was a high priest of Druidism, a pagan sect that held major religious influence over the country at the time.”

“Patrick came to view his enslavement as God’s test of his faith. During his six years of captivity, he became deeply devoted to Christianity through constant prayer. He saw the children of pagan Ireland reaching out their hands to him in a vision and grew increasingly determined to convert the Irish to Christianity.”

“Recognizing the history of spiritual practices already in place, Patrick incorporated nature-oriented pagan rituals into church practices. It is believed that Patrick introduced the Celtic cross, which combined a native sun-worshiping symbology with that of the Christian cross.”

“The first recorded parade in honor of Saint Patrick’s Day took place in 1601 in a Spanish colony in what is now Saint Augustine, Florida.”

My two cents. The incorporation of other religious practices into Christianity is not unusual. When I went to Peru, there is (at least) one painting of the Last Supper where the table included guinea pig and corn!

I found several quotes from St. Patrick. Here is one of them.

• “I am certain in my heart that all that I am, I have received from God.”

7 of us posted at The Deep, despite the Spring forward darkness. After a brief warm up:

Nuckols Knocking: Lap round the school with Merkins, WW IIs and Squats based on the door number on the school. Double doors means 2x

NASCAR style: Lap around the parking loop, dropping off a group at 12 o’clock, 3 o’clock and 9 o’clock. Everybody does Side Straddle Hops until the pace car finishes the lap and at each station you do Merkins, Squats and Heals to Heaven. Second round of lap Carolina Dry Docks, Crunch Frogs and Flutter Kicks.

Burpee March: Colonnade has about 30+ poles, so we did a Burpee every pole.

Circle up for some stretching, 4 sets of 25 Abs (American Hammers, Side Crunches, WWIs, LBCs), and 10 more Burpees to top it off.

5 of the usuals showed Monday morning at The Deep. After brief warm up we did some typical Deep exercises, and a few new ones.

11’s on the Hill with Mike Tysons and WWIIs, Lindsey with Step ups and Dips, Hit the Big Hill for 10 sprints to the top. Then a mosey over to colonnade for something new: Grab a pole and start Pole Smokers. First guy does 20 and then runs past the group to the next available pole (Indian Run style). Should be 100+ Pole Smokers by the time we’re done. Turn around and repeat but this time with Merkins (100+). Last round of Squats (100+).

Finish with some stretching and 50 American Hammers.

A fearsome foursome embraced the Monday morning gloom.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • Suzanne Somers
  • Merkins
  • LBC
• Mosey to the blacktop for an arch loader – goal-to-goal with 8 burpees, mosey back with 20 WWII sit-ups
  • Bear crawl
  • Crab walk
  • Bunny hop
  • Duck walk
  • Froggers
• 30 APD in lieu of a 20 count
• 4x check
  • Run the track
  • Swing pumps
  • Cross crunches
  • Lunges
• Mosey to the front of the school for 10 Mike Tysons, 20 PLT, 10 Mike Tysons
• Mosey to the flag for COT with YHC taking us out

Mr. Rogers spent Sunday researching school shootings.  Chicarrone is within a week of celebrating his silent years with a virgin Q at Gridiron on Saturday.  Good to see EF Hutton, who excels on all fours.

Prayers up for the injured and sick.  Hope to see healing across the PAX. 

God is good all of the time!

Attila

7 of us met at The Deep this AM, and all decided to stay dry. So after a brief warm up we tried an entirely new set of exercises (borrowed from other AOs):

School Doors: Mosey around the school and for every door marked with a number, we did that number of: Merkins, WWIIs and Squats. 1 Merkin, 2 WWIIs, etc. up to 14. Then did another lap of Burpees, Side Penguins, Straddle Hops.

NASCAR Loop: Mosey around the bus loop and drop off groups at 3 points where they do SSHs until the race begins. Groups at 3 o’clock, 12 o’clock and 9 o’clock. Group 1 is doing Merkins, Group 2 is WWIIs and Group 3 is Squats until the last car (runner) finishes the loop and reaches Group 1 where runner begins those exercises and tags and Group 1 goes to Group 2, etc. Full lap around gets all groups trying all stops until last runner picks up all groups and finishes the loop.

Colonnade Run: Burpees every other pole (about 15). At the end, grab a pole for 2 sets of 20 Boxing Cockroaches, and 20 Pole Smokers.

Finished with Ring of Mary and stretching.

4 of us posted after that crappy Super Bowl game. But we got going with a warm up and then to the hill for 11’s with Mike Tyson’s and Squats (staple of The Deep). Then a mosey up the big hill for a Triple Check Grinder of WWIIs, Carolina Dry Docks, and Jogging on the black top. Mosey down the hill for Legs and Core: a Lindsay of PLTs and Step Ups (30-10, 20-20, 10-30), and 100 core workouts on top of the picnic benches (Crunchy Frogs, Heals to Heaven, Reverse Crunches and WWIs). Mosey around the school to the other side for Burpees every other column (about 16 or so). Finished with a Tater special of a round of ‘Merican Merkin Hammers (20 2 count American Hammers and 20 2 count Merkins, until you get to 100 total).