Tag: The Deep

Many of us had that 3:30am wake up call of heavy rain, but four men still posted this morning at The Deep. Warm up included a brief mosey, typical stretches, and 42 Side Straddle Hops in honor of The Redskins (I mean Commanders) putting up 42 points. Then we were off for:

Hill- 7’s of Carolina Dry Docks and WWIIs

Grinder- (Kudos for Pigskin for this idea). Heel Raises, Squats and Runs. Three sets while running across playground.

Jerkins- Decreasing step downs from 10

Another Hill- 10 Bear Crawls up, slap the fence, Crawl Bear back and add a Burpee

Colonnade for abs and stretching- 42 count flutter kicks, 10 Pole Smokers, 20 Boxing Cockroaches, 10 Pole Smokers, 20 Boxing Cockroaches, 20 Side Leg Crunches, and 42 America Hammers

Seven noble warriors went Deep today for a pre-dawn beat-down.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • Suzanne Somers
  • Merkins
  • LBC
• Curb crawl at the bus loop with ascending to 6 merkins and back down
• 25 pole smokers
• Mosey to the picnic tables behind the school for a Lindsay with dips and monkey humpers
• 25 PLTs
• Mosey to the swing set for a 3x check
  • Run the loop
  • FM
  • Swing thrusters – knees to chest with feet on swing in plank
• Mosey to the include for bernies up the slope with 4, then 8, then 12, then 16 then 20 HRM
• Mosey back to the parking lot for some Mary
  • One-legged crunches – each side
  • APDs
• COT with YHC taking us out

Great work from the PAX today.  Extra credit for Splinter for the pre-run.  Gomer never fails to disappoint.  During the swing thrusts, we got a little Right Said Fred karaoke from the prince of sexiness himself.  Well played.

Prayers up for Fudd’s sister. 

God is good all of the time!

Attila

With emotional support Handshake along side, YHC went Deeper than ever before.

Here’s what transpired:

Mosey out and over to the bus loop and behind the school, careful not to disturb the Tomatoes.

COP

• Don Quixotes
• Imperial Walkers
• Helicopters
• Copperhead Squats
• Plankorama
• Hand Release Merkins
• Mountain Climbers
• Shoulder Taps
• Flutter Kicks
• Oblique LBCs (R/L Leg out)

Jack Webb Legs (1:4 Ratio up to 10:40 – Jump Squats/ Monkey Humpers)

Mosey up to the Swings

Triangulated Conveyor (3 Rounds)

• Station 1 – Knees to chest with feet on swing in plank
• Station 2 – Pull ups
• Station 3 – Lap of Track

Mosey across blacktop to picnic area

• 2 Sets each of L/R Step Ups, Dips

Mosey around to the Entrance of Nuckols Deep

Triple Check

• People’s Chair w or w/o Milkers
• Freddie Mercurys
• Run the loop

Mosey to the grass

Mary

• American Hammers
• Heels to Heaven

Numberama, Nameorama, COT

MOLESKIN

YHC wonders when the jokes about going deep at The Deep will subside.  No time soon I would suspect.  T-shirt design may even make First Watch blush.  Great to lead this new AO.  EH anyone you may know in the far west end.  Let’s go deeper!  And of course, that’s what she said.

ANNOUNCEMENTS

• 10 Year Anniversary – Happy Hour, Convergence, Awards, Picnic (sign up to bring food)
• Prayers for Fudd’s Sister

I never thought “The Deep” would refer to the pre-AO pile made near a tree or the trouble Handshake’s shorts were in during the 5 minutes of Mary.

Between the two events, ten warriors helped kick off the new AO on a beautiful cool Monday morning. We met in the front lot and then moseyed to the bus loop. We did half a lap and then circled up in the middle to the loop. After the typical “the grass is wet” bitching, we warmed up with SSH, Ukrainian Soldiers, IW, Copperhead Squats, Helicopters and then we got on our six and then got up again (groans) and moseyed to your mom’s favorite part: lots of thick polls. We had fun with poll smokers while the first smoker did bear crawls past the next nine smokers. There were enough polls for everyone to do bear crawls twice. That was fun?

We then ran past the front of the school to the far corner and did 11’s on the hill: HRM and Jump squats, starting with ten HRM at the bottom and then jump squats at the sidewalk at the end of the hill. There is a small obstacle in the middle of the hill that we learned to run around.

It was then time for a history lesson. We ran past the front of the school, took a left on Gayton Hills and found the original Nuckols Farm site. Formerly known as Locust Grove, the property was home to the Nuckols family from 1849 to 1972. While surrounded by newer neighborhoods, the county has made this a protected park. Hard to see it all in the darkness but we explored it with a triple check of WWII, Burpees and touch a tree. While the grass had some dips and branches, we all survived.

We then moseyed back to the flag for 5 minutes of Mary: flutters, freddies, lbcs, hammers and crunchy frogs. Handshake then sprinted to his car which added to the 1.7 miles of territory we covered this morning.

Thanks for coming out for the first 5:30AM workout at the Deep. Hope to see you again in the future.

Announcements:

10 year on 20th/21st. Events Friday night (Snuffs) and Saturday. See slack for details.

Breaking Bread has an opening this month. Talk to Oyster to help out.

Tomorrow 9/10, lunch at Fireman Ed’s (Firehouse Subs). A Jets victory night will make Fireman Ed happier than he was after the Spiders football no-show on Saturday.

Heist is leading at the Bridge this weekend. 6AM clown car at the Westchester Commons Wawa. Reach out to him if you can make it.