Tag: The Deep

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

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 sled down (more cardio than you might imagine).

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

• 20 Jump Squats in cadence
• 10 Merkins in cadence
• 15 Lunges in cadence
• Plank: hold for 45 seconds
• 10 Side Plank: Left side in cadence
• 10 Side Plank: Right side in cadence
• 10 Burpees OYO
• 20 Mountain Climbers in cadence
• Jog around Loop in front of the school

Cool Down:

• Stretch
• Downward Dog Stretch: Hold for 30 seconds
• Child’s Pose: Hold for 30 seconds (knees on the ground, butt on your heels, hands on the ground in front you)
• Cat-Cow Stretch: 1 minute (knees directly under hips, hands directly under shoulder. COW: drop belly and raise head up; CAT: tuck head in and curve head in)
• Forward Fold: Hold for 30 seconds (keep your legs & back straight)
• Pigeon

Announcements:

• Convergence New Year’s Day at 7:00 AM at Dogpile.

COT

At work, we used to have ‘programs’ that were rolled out every 4 or 5 years. The first one we did was something called ‘Connections’ and their slogan was “Be here now”. The idea is a good one. Focus on what’s going on right now. Give your full attention to the people and the situation you are in right now. ‘Be here now’.

Dear Lord, we want not only to be here now and focus on what going on, we want you to be here now. We want to feel your presence in our life every day.

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. We moseyed a bit down the street until we came to a sign warning us about a steep decline. We ventured down the paved path until it flattened out and I gave instructions: Ukrainian Soldier walks until we get to the bridge, bear crawl on the bridge and then lunge walk after the bridge.

Into the dark we went, and this is where we found out the bridge went on FOREVER! So after too many bear crawls, I called an audible and we lunged. At some point the bridge ended and we moseyed a bit and then turned around. On the way back we did more Soldiers and then bunny hopped up to the bridge and ran on the bridge back to the start of the path. We then bear crawled up the steep decline.

We reversed the same 7’s on the way back and then had time to hit the hairy Nuckol. There we did balls to the ball toe taps and then Australian mountain climbers with runs up the hill in between with 5 burpees at the top.

We then moseyed back to the cars and did some Mary until time.

No announcements and I took us out in prayer.

Mr. Rogers and I enjoyed some coffee and company afterwards. We had the Starbucks all to ourselves.

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 the 4th, 10 more hammers. All the way down. SSH for the 6. We then went back down the covered side walk, but crab walked 3 poles, followed by Freddie Mercurys. Then lunges with CDDs and finally Bear Crawls with 5 Firecracker Jumps.

20 WWIIs to get the heart rate down.

11s along the covered Bus Lane. Jump Squats and Heels to Heaven.

Indigenous Peoples Run BTTVF.

Numbers. Names.

Announcements: Rosie’s 12 days of xmas tmrw at No Toll. The Season of Giving continues on Wednesdays at FW. Apparently, you can get gifts of slim jims, baked goods, Handshakes Backwash and even Covid. Thursday’s Circus Maximus will be a celebration of Festivus (bring your grievances).

Prayers for Hutton’s father who just suffered a nasty fall resulting in broken ribs and injury to his face. Could come with complications like pneumonia. Prayers for a quick recovery.

I heard this bible verse recently and it reminded me of the awesome group of men that is F3RVA. Romans 12:10 “Love one another with brotherly affection.”

Happy Holidays Gents!