Warmup after short mosey
Competitive Games:
Bear crawl tag team around great lawn
rest of team imp walker
Jump rope 500 reps
switch when stops or missing
Waiting pax big bois
Rifle carry coupon tag team 3x round great lawn
run with coupon pax
Frisbee relay
drop? Return to start and do 5 burpees
You can play defense
Soccer
back and forth til goal
Tug of war
Lagniappe:
jack webb descend
Mary
Mambi (welcome back Kotter) and Rougarou did KnOT.
Warmorama of the usual to the usual tune with 5 bonus burpees at the end bc…well it is Friday!
The Thang:
Mosey to playground for Morning Call just for Rudy in support of his Murph training (yet no Rudy to be found).
Mosey to rock pile and circle up WITH the Q on your six for some Mary: LBCs x 31, Penguins x 32, Wife Pleasers x 20.
Grab a large rock and head toward the dog park single file (SINGLE FILE Kenna Brah!) thus we had 5 penalty burpees for not following instructions (YHC could tell in the warmup that KB would b a problem today). Bogey excitedly asked to change the song thinking the 5 burpees were paid as a “skip tax” instead of penalty—wrong, 5 more burpees.
Continue single file toward the dog park when YHC called an audible for the pavilion (there’s no way we would finish on time with what I originally conceived).
Circle up for everyone’s new favorite: protractors followed by 7s on 7/7 (Rudy lives for this kinda thing—still no Rudy!) made up of rock chest press/8-count bodybuilders with 5 box jumps sandwiched in between. There was a Hand Grenada skip somewhere in there, costing everyone 5 burpees.
Rochamburpee is next: pair up in high plank for 10 rounds of rock, paper, scissors where the loser does burpees, the winner does merkins, and a tie is merkins for both with the count being the round number. The pax REALLY liked this as Pool Boy mentioned at coffee that it seems easy enough at the outset.
Return rocks to pile; YHCs rock seemed to get much heavier on the way back(must’ve soaked up humidity or something). Mosey to flag. COT (honored as always, gents)!
Halfway through 2023, YHC knew it was time for a re-focus on acceleration: reviewing where we are with goals we set up back on January 1st, and setting up for growth over the rest of the year. So today’s Q would focus on Goals and Accountability.
And even better – Spaulding stepped up for his VQ. Way to accelerate, Spaulding!
YHC started with a lengthy disclaimer. Two items to present to the 13 gathered PAX:
1. At the end of the workout, everyone would get the chance to step forward and announce their goal for the rest of the year. Say it out loud, own it, and trust the PAX to hold you accountable to achieving it.
2. Find your Burpee Partner. We will have 8 1-minute burpee breaks during the workout. Tell your Burpee Partner how many burpees you are going to do total during these breaks. Make a commitment to doing it.
Then mosey over towards the rocks for a quick warm up with some stretches and imperial walkers. Spaulding took center stage for a strong SSH cadence. Nicely done!
YHC’s goal for this year is a murph. That’s gonna require a LOT of strength training. So lets get a rock and partner up. (BUT FIRST – Burpee time #1!). Dora’s stay-in-one-place cousin: 100 Merkins, Squats and BBSU, with 20 Rows as the timer. Go… Stopped for a few more burpee breaks along the way.
Then circle up for more rock workout. Lift your rocks – then the warning: if you put your rock down, the PAX to your left will pay the price with 5 burpees. Overheads, Curls then Rows. 10, then 8, then 6. Then time for another Burpee break (#5, I believe).
Return the rocks, and let Spaulding take over.
Mosey to the field in from of NOMA. Beach Volleyball – count to 21 for a winning score. What was each count? 2 lunge steps and a squat, all in cadence. Rudy thought that sounded easy. Rudy was Rong.
Mosey to the baby foundry (stopping for more burpees). Spaulding tells the PAX about the correlation between grip strength and longevity – so in the interest in helping all of us, he’ll have us do rounds of 1 minute dead hangs. Most PAX appear to be on track for longer lifetimes than YHC….
Mosey to Tool Wall for some calf raises. Then we need to head for home. Back at the Great Lawn for the final round of burpees, then head to the flag for what would promise to be a lengthy COT.
All PAX hit their burpee goals. Nicely done! Good thing – because if you came up short, your Burpee Partner would pay the price by making up the difference. Then during the COT all of the PAX called out their goals. Several joined YHC in committing to a Murph. Lots of weight goals. Cheeto going to do his first Marathon (in absentia – Mayhem committed to a Half-Marathon). All of the goals will be in Slack, and all PAX are invited to hold us accountable and join in the fun.
Thanks to all of the PAX who have helped me grow by encouragement and accountability over the years.
Conditions – Nice and cool and definitely NOT humid at all…
The Thang
Quick Mosey over to the peristyle for a warmup:
Hip Circles (clockwise) x 5 (in cadence)
Hip Circles (counterclockwise) x 5 (in cadence)
Abe Vigodas x 10 (in cadence)
Grass Grabber x 10 (in cadence)
Peter Parker Peters x 20 (in cadence)
8-Counts x 10 (in cadence)
Moseyed over to the Great Lawn and split into two teams for 10-ish minutes of ultimate frisbee. Followed this up with Jack Webbs by fives (i.e. five and ten, then ten and twenty) up to twenty merkins and forty air presses
Did a frisbee-toss mosey over to the Tool Wall. PAX tossed frisbee between each other, and a dropped frisbee resulted in 3 merkins for group members. When at the Tool Wall, got in some calf action:
Calf Raises (right leg) x 20 (in cadence)
Calf Raises (left leg) x 20 (in cadence)
Calf Raises (both legs, toes in) x 20 (in cadence)
Dips x 20 (in cadence)
Calf Raises (both legs, toes out) x 20 (in cadence)
Moseyed over to the mini foundry for a quarter murph (25 pull-ups, 50 merkins, 75 squats). Did some Mary waiting for the six to finish:
Real Freddies x 20 (in cadence)
LBTs x 20 (in cadence)
Crunchy Frogs x 20 (in cadence)
Continued the mosey to back of the museum to hit the legs:
People’s chair hold plus Air Presses x 20 (in cadence)
Monkey Humpers x 20 (in cadence)
People’s chair hold plus Air Presses x 20 (in cadence)
Low Slow Squats x 20 (in cadence)
Left leg front extension x 20 (In cadence)
Right leg front extension x 20 (In cadence)
Back to flag for COT, coffee afterwards @ Navarre.
Started off with a Geaux Tigers and that I am not a licensed professional.
Some headed to KnOT while the rest moseyed to rock pile.
WARMUP
SSH
Squats
Imperial Walkers
Arm circles
5 burpees
Peter parkers
Parker Peters
Grass Grabbers
THE THANG
Grab a rock and head to football field
With the rock, we did 60 calf raises, 50 squats, 40 lunges, 30 overhead press, 20 bench press and 10 manmakers with each exercise followed by 400 meter run.
After rock workout, we finished with LBC’s, flutter kicks, Dying cockroaches, penguins and a 2 minute plank. Head back to rock pile and run to the COT.
Countoff, Namerama and closed with prayer. Great Way to start off Friday guys!
Coming in hot and tempted to grab my speaker given Kenna Brah’s previously scheduled Q, I opted to have faith KB would screech in behind me to lead the BD—shoulda grabbed the speaker. Too late; disclaimer and urging the pax onto the field still hopeful for the Qs emergence during the “Warmarama (sans music—the pax were disappointed). Usual stuff with a Scantron stretch added in just because. Guess YHC is the Q and also not Kenna Brah.
The Thang: Bogey astutely noted as Warmarama ended that pax would gather along the goal line in plank for what was going to b a periodic BD opener and now YHC is almost forced to make it as much a mainstay as Rapper’s Delight and burpees (u can thank Bogey)—Plank Hurdles (the pax from Monday rejoiced) and Vagabond started us off on the right hash rather than midfield, the path had been set. Upon completing the length of the field to the back of the opposite end zone (despite Bogey urging to continue to the tracks) it was time to circle up for 25 LBCs, on your feet for 5 burpees OYO, sixes for 20 wife pleasers, up for 5 burpees, sixes for O-rings 10x each direction, 25 monkey humpers (a theme had developed which cleared the track of all onlookers) 5 burpees.
Continuing his Nostradamus-like ability, Bogey correctly predicted after our mosey to the playground equipment that morning calls were next. These really sucked on Monday with 12 people and they still sucked today with only seven people.
Mosey to the far curb of the gym parking lot for 20 tricep dips to warm us up for bears eat crabs in honor of Charmin (who it turns out had a fender bender otw to the BD). The Architect was successful again in completing the course as a crab along with Heisenberg who ventured in with his passport from the BIG CITY. All other crabs became bears upon my tag, yet ate no crabs. Circle the six and bear crawl the rest of the way with them—no man left behind.
Mosey to the pavilion for 20 RLSU, 15 derkins, 20 LLSU and then in honor of Mahatma, the plank-merkin Indian “run” much to everyone’s delight–ful groaning as we got to the halfway point.
Mosey back to nearest end zone and circle up for protractors cuz Pool Boy remarked how much he liked them Monday except we were only able to dedicated 1 minute to them for time—I won’t let u down next time, Pool Boy. Back to flag, COT.
Warmorama of the usual but almost with the wrong song—corrected, commence, complete.
The Thang: Plank hurdles the length of the football field. Circle up past the goal post for musically directed work…
Danger Zone: SSH the entire song except, squat 1x on title words. Starts as a cake walk, ends as a barely can walk. Mosey to playground and plank along edging for Morning Call (really wicked with 12 pax; modify to two groups of six next time???).
Mosey to rock pile for medium rocks and all the parts (lower body, upper body, abs):
Curls, LBCs, reverse lunge, protractors, tricep press, O rings, wife pleasers, Yang squats. There were several 5 burpee tolls paid to skip songs, mainly at War Eagle’s hand (for those who don’t know, War Eagle is practically a Kotter and when he does post, he likes to complain about being there for a real workout while not actually working out…). Back to the flag for COT with the KnOT group. Two DR: Cliff Notes (79!), Cousin Eddie.
6 humble souls met together to mutually encourage and grow, 6 others went to strengthen their knee to toe ratio. Cautiously we moseyed to the rock pile for warmups –
Arm Circle Circuit
Hillbillys
Toy Soldiers
4 ct slow squat, on the UP, 4 ct Cactus stretch
Pick a rock and saunter on over to the football field.
Dora timer Pax takes rock in any active carry position across teh field and back
At the base:
Rd 1
100 Sumo Squat
200 Chest Press
300 Rows
Rd 2
100 Pull Overs
150 Push Press
200 2 ct Flutter kicks – with rock
Sufficiently spent and sweaty we returned the rocks aback walked to the flag.
Conditions – Clear, 75-ish degrees F
The Thang
Quick Mosey over to the peristyle for a warmup:
Hip Circles (clockwise) x 10 (in cadence)
Hip Circles (counterclockwise) x 10 (in cadence)
Abe Vigodas x 10 (in cadence)
Grass Grabber x 10 (in cadence)
SSH x 30 (in cadence)
Peter Parker x 20 (in cadence)
Plan Jacks x 20 (in cadence)
8-Counts x 10 (in cadence)
Moseyed over to the Great Lawn for a round of the motivator (deconstructed SSH counting down from 10), then split into two teams for 10-ish minutes of ultimate frisbee.
Lined up into two lines for a frisbee-equipped Indian run – person sprinting would run ahead by 10-15 yards, person in front would throw frisbee. Catch = no penalty. Drop = 3 burpees for ALL PAX. Did this all the way to Stonehenge.
At Stonehenge, did a round of Jack Webbs, starting from 1-5 merkins, then incremented by 5 to 10 and 15. Back on feet for a round of the Mutilator (Al Gore countdown, Squats, Jump Squats), counting down from 10.
Continued the mosey to the museum steps for Deep Sea Divers (downward plank going down the steps, starting at the top, hip slappers, taking a step down after each round until the bottom).
Moved over to the field for some balance-y stuff:
Left knee hold (right leg down) – 60 seconds
Right knee hold (left leg down) – 60 seconds
Left knee front extension x 15 (In cadence)
Right knee front extension x 15 (In cadence)
Left knee side extension x 15 (In cadence)
Right knee side extension x 15 (In cadence)
Left knee back extension x 15 (In cadence)
Right knee back extension x 15 (In cadence)
Frisbee Indian run back to Great Lawn for another 5-10 minutes of ultimate frisbee for the finish. Back to flag for COT, coffee afterwards @ PJ’s.
10 burpees x5
BLIMPS
More burpees and bench work
Mary
