Well, the weather kind of sucked…but Attila embraced F3’s “leave no man behind” and joined me at The Deep, despite the rain/sleet/snow combo. But the Q came prepared and brought sleds 🙂 After a brief warm up we went to the back hill for 11’s…Jog up the hill with your sled for Squats, sled down for Merkins. Next was another round of 11’s (without the sleds) of Step Ups and Dips. Dried off from the rain with 3 rounds of 20 PLTs, 10 Mike Tysons, and 15 Air Press/Milkers/Muhammad Ali’s. Finished with 5 rounds of sprint up the hill and…

The year is almost over. It will soon be time to start a new one. I hope everyone had a great year and I hope 2025 is even better! We welcomed back Blue Moon from Deutschland and Atilla from Sick Bay. And Bon Voyage to Mr. Rogers who in a few days is going to Hawaii. Mosey to the entrance to the school. Standard disclaimer and we begin. Warm-up: all in cadence 30 Side Straddle Hops 15 Arm circles: forward 15 Arm circles: backward 20 Leg swings: right leg 20 Leg swings: left leg 20 Imperial Walkers Main Circuit: 4X…

Four fan favorites braved the cold and went Deep. We started with a bus loop warmup and then circled up for some SSH, IW, Ukrainian Soldiers, Flutters, H2H, Merkins and Helicopters. We then crossed the street and went into Greengate down Vinery Ave. We did consolidated 7’s at every section of row houses. Started with 6 two count shoulder taps and one merkin and then 5/2,etc. At the end of the street we partnered up and one partner ran around the block and the other did flutters, then squats and then HRM . It was now time to get Deep.…

Using all of the awnings Nuckols Farm ES had to offer, we stayed High and Dry during this iteration of The Deep. After the disclaimer and mission statement, we launched into a COP of arm circles, cherry pickers, DQs, SSHs, shoulder taps, WWIIs and CDD (wet docks?). 6 Gloom Warriors made perfect numbers for a triple check: Timer runs a loop, P2 lunges and P3 does LBCs. 5 Fire Crackerjumps, OYO, just for fun. Mosey to the Bus Lane with a long awning supported by maybe 50 poles. We hopped to the 2nd pole and did 10 AHs. Hoped to…

October 21, 2024 PAX – Gomer Pyle, Lighthouse, Whitesnake, Tater, Pigskin, Blue Moon, Mr. Rogers & Attila The DEEP gloom of a Monday greeted 8 noble warriors. Here is how it went down: COPSSHIWDQHelicoptersArm circlesSuzanne SomersMerkins LBC 11s on the endless hill with Mike Tysons and WWI sit-ups Mosey to the picnic tables behind the school for a Lindsay – dips and step-ups Mosey to the playground for a 3x checkRunSwing pumps FM Mosey back to the flag for COT with YHC taking us out Great to see a steady, consistent crowd developing for our newest AO. Not a lot…

Warm up- SSH, DMH, DMH R&L, Helicopters, DonQUixote, Arm Circles forwared and back, LBC, APDs. 11- WW2/Merkins in parking lot Triple Check in the bus loop- Monkey Humpers, Polesmokers, Run Circle of Ups- 5 pull ups, give exercise to pax, then 5 chin ups Mosey to swings- 15 derkins, 20 SSH, 15 Derkins Back to Flag, COT

The Goochland contingent showed up along with some of the usual suspects. We’re dedicating ourselves to maintaining good habits during Thanksgiving week. We also listened to music. Lyrics from “Okie from Muskogee” performed by Merle Haggard and the Strangers “We don’t smoke marijuana in Muskogee. We don’t take our trips on LSD.” Atilla really liked this song. Mosey around parking lot. Stopped at flag and give standard disclaimer 20 SSHs 10 Man-Maker Merkins 15 Crunchy Frogs Stretch Mosey halfway around parking lot 20 IWs 10 Diamond Merkins 10 Crotch Grabbers (new exercise. Sort of like a V-up but clap hands…

6 of WestHoe’s finest gathered in the far corner of the West End in search for dark of new places. Quick COP and then a mosey down Graham Meadows Drive and turn left to Graham Meadows Place. Dead ended at The Deeps Taint, 1/2 mile away. Get in groups of 4 for a Triple Check. P1 – runs to a point and back, P2 and P3 do alternating exercises. After every round we moseyed up to the turn around point. After 3 rounds we switched exercises. At the end of 2 complete Triple Checks we completed an Indigenous Peoples run…

Six of Henrico’s best woke up to rain and still came out to The Deep. Goochland stayed in bed. Blue Moon must have spent all night dancing with Tatar to “Hold Back the Rain” from Duran Duran. We started with a run past the tomatoes and followed the path all the way to the back playground blacktop. We circled up and did the same themed warmup from the first meeting at The Deep: ten warm up exercises followed by escalating burpees (ending at ten). Warm ups included SSH, IW, DQ, Flutters, Reverse Crunches, Hammers, Helicopters, Arm Circles (forward and backward)…

This crisp Blue Moon on Monday morning eight 80’s music loving man including one FNG which they named Rio beat the fart sack for a Deep beat down in the gloom with tunes from our favorite band Duran Duran! Yes, there was a lot of Respect, that gathered this AM and one or the other verse could be heard from the participants lips. According to the Police man protecting Nuckols Farm Elementary School form rouge Students that might wanted to have class today, this is what went down: COPTo start we jogged around the bus loop and gathered at the…