Tag: The Deep

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).

On this sunny and 70 morning four of WestHoe’s finest assembled at The Deep and got treated to another Blue Moon on Monday (sans the music…).

Warmarama

Line tracers in the parking lot to the front of the school for Welcome, disclaimer and F3 Mission.
IC SSH, DQ, Helicopters, IW, The Perfect Merkin (8 count), Wilson’s Wife, Fudd’s Wife, DMH (+left+right)

The Thang

COP 1
The Trippel Nickle – BTTW Shoulder taps (x5, 2 count), run to the top of the hill WWII (x5) – repeat 5x

Mosey back to the front of the school

COP 2
Walk like an Egyptian – with torso twist – down to the Bus loop

COP 3
The Dirty Mac Deuce – 4 sets separated by 1/4 bus loop run, each set with 3 exercises (hand release merkin, flutter kicks (two count), deep squats (touch the ground if you can)), 12 reps per exercise.

COP 4
B L I M P S – 5x burpees, runt to next light post, 10x 2 count lunges, rtnlp, 15x Imperial Walkers, rtnlp, 20x merkins, rtnlp, 25x Plank Jacks, rtnlp, 30x Squats

Mosey to the basket ball black top for

COP 5
4 corners Escalator – corner #1 10x Burpees, corner #2 10x Burpees + 20x Jump Squats, corner #3 10x Burpees + 20x Jump Squats + 30x American Hammers, corner #4 10x Burpees + 20x Jump Squats + 30x American Hammers + 40x LBCs

Mosey BTTF for

COP 6
Double Ring of Merkin Fire – 10x favorite merkin, rest of PAX remain in Plank – 2 rounds

We covered about 1 1/4 miles around Nuckols Farm Elementary School and the Pax was awesome and supportive this morning. See you all in the gloom!

Numberama, Namerama

Announcements – Frozen Triangle is next weekend, see Slack for details

Prayer requests for healing and successful surgeries/recovery (Firenman Ed, Roger Roger and his wife, Chicarrones relatives, Fudd’s sister) and God’s blessings for all.

YHC took us out.

The DEEP gloom of a Monday greeted 8 noble warriors.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • Merkins
  • LBC
• 11s on the endless hill with Mike Tysons and WWII sit-ups
• Mosey to the picnic tables behind the school for a Lindsay – dips and step-ups
• 3 sets of 20 PLTs
• Mosey to the playground for a 4x check
  • Run
  • Swing pumps
  • H2H
  • APD
• Mosey back to the flag for COT with YHC taking us out

Good cardio workout today as it finally felt like a normal The Deep sans snow and frigid temps.  Great to see Roger Roger.  The PAX had a chance to pray for him and his family with he and his wife going through health issues.  Continued prayers for Fireman Ed.

Frozen Triangle in 2 Saturdays.

God is good all of the time!

Attila

Striking deep into West End territory the good Doctor brought SOJ-Takeover warmth to the frozen tundra of The Deep, as follows:

The THANG: 

WARMERAMA: 

• MUSIC ON – rando collection of get pumped rock
• Mosey loop around the front parking lot and circle up in front of the school
• Welcome & Disclaimer
• A well-rounded battery of typical DTH reps top to bottom IC

COP #1: 

• Mosey to the bus loop and grab a pillar
• PILLAR ALLEY – Indigenous movement with last man doing a set number of reps whole the PAX does other reps on their pillars
• 1st Half – last man does x5 Pole Smokers while the others do flutters, then run to next available pillar …rotate to half way point
• 2nd Half – last man does x10 Donkey Kicks, others do Hoedowns

COP #2:

• Mosey up to the track
• OLD HUNDRED – rep countdown by 10 from 100 to 10 with a run between sets around half the track
• Sets included: x100 SSH, x90 LBC, x80 Mtn Climbers (2-ct), x70 Shoulder Taps, x60 Dry Docks, x50 Am Hammers, x40 WWII, x30 Jump Squats, x20 Merkins, x10 Burpees (YHC may have mixed some of those middle ones up…)

Mosey BTTF:

• 5 MoM with variable core reps

COT:

• Counterama # 3
• Namerama
• Announcerama (see Below)
• BOM Prayer

NMS:  And so begins a little SOJ Takeover for our WestHo and West End brothers – let’s be honest, we just miss seeing them and need the Takeover excuse to get our SOJ-entrenched butts across the river! The Deep was a great time with fine brothers and pumpin tunes on a chilly morning. After the 8 mile ruck yesterday it felt good to give all the muscle groups a decent stretch – Old Hundred never fails and Atilla and Mr Rogers were happy to help provide ideas for the different sets. Appreciate your hospitality gents. Yours AYE! ~DTH

Announcements (SEE SLACK!)

• Sign up for Breaking Bread
• 2/8, 0600 Frozen Triangle – two options with Run/Boomcamp VS Ruck
• 4/5, Mudslide recruiting for Spartan Race 10K in Concord (HUNDREDS OF F3 PAX GOING!)
• April Hike/Ruck with Rodeo Clown to support Make-A-Wish
• Watch Slack for updates on The Bridge

The tomatoes were back as school is re-opening.  Five noble warriors used the bus loop to get in a great full-body beat-down.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • Jazzercise
  • DMH
  • Merkins
  • LBC
  • APD
• Mosey to the bus loop for a 4 corners – 10, 15, 20, 25 reps at various points of the bus loop
  • 70 HRM
  • 70 WWII sit-ups
  • 70 squat thrusters with air press
  • 70 CDD
  • 70 side crunches, each side
• Mosey to the poles for a 3 round cycle of:
  • Pole sits – 15 air presses, Muhammed Ali’s and Lalanes
  • 20 pole smokers
  • 10 Mike Tysons
• 5x check with run, merkins, LBCs, sumo squats and flying nuns
• Run the parking lot to return for COT with YHC taking us out

Great work from the PAX today and welcome back from Roanoke to Centrum Silver.  YHC wanted a full-body beat-down.  More Q’s to come this week.

Prayers for Gomer before he leaves this weekend for his medical missions trip, and continued prayers for Fireman Ed as he has started treatments. 

Lunch at Joey’s Hot Dogs tomorrow.  Frozen Triangle on February 8^th. 

God is good all of the time!

Attila