Black Jack 21s
Run lap, warmup
7 stations
Field
burpees
Sit-ups
Squats
Gazebo 1
Step ups alternating
Derkins
V ups
Wall Gym
Plank ups
Wall step ups
Incline wife pleasers
Stairs Gym
Calf raises
Balls to walls 21 secs
People’s chair
Gazebo 2
Dips
Bulgarian split
Decline shoulder taps
Hill
Bear crawl to top and crawl bear down
Incline hello dolly
21 incline burpees
Rocks
Thrusters
Curls
Russian twists
Mary
Warmup, track lap, 11’s with rock in field, circle up exercises with rock, Indian rum, Bobby hURLey’s , cot
Since the listed Q didn’t show, and no one else stepped up, I had no choice but to take the lead and use my enhance mental capacity to scheme up a decent workout on the fly.
Disclaimer provided, encouragement provided to push one’s self. Warm-ups conducted.
Mosey’d to playground for some group therapy. First group hung out, second group just sat there, and the third remained face down. Threw in some squats because there were some special requests for leg work. PAX rotated through the three stations above.
Partnered up and grabbed some rocks. Round 1 – Pairs made it across the baseball field, one riffled carried, the other bear crawled (also by special request). Partners switched as needed. Round 2 – repeat round 1 but with lunges (again, trying to accommodate special requests)
PAX whined about HR remaining too low (obviously they neglected to listen to the disclaimer). YHC threw in some sprints and BBsitups. After rocks returned, workout concluded with some Mary and COT.
With appropriate rock, at the “hill”
Rnd 1
PAX performed the following OYO without stop: 8 Curls For Girls, 8 High Pulls, 8 Overhead Presses, 8 Tricep Extensions, then drop coupon for 8 Merkins. Bernie up and over the hill, jog back. Rinse and Repeat 8 Times.
Rnd 2
Pull overs
Flutter kicks
Chest press
Wife pleaser 4ct
LBC
Got 3 sets in, mosey back to start for 60nsecods of Derkin style plank hold, walk/jog backward to COT.
El Diablo 8/9/2023
YHC was up out and 10 minutes give or take early……12 pax lingered in the early cool air of this late Summer morning. A broad disclaimer was give and 5 headed out as Knot bandits and 7 stayed behind wondering if they made the right choice. YHC stated this would not be a workout that one may come to expect yet a much “slower pace”!
It began…..
Warm Up
Scantron
Side Lung
Hill Billy
Scorpion Kick
Should Tap
SSH
Mosey to Bleachers for Stadium Work:
5/10/15 run the band of bleacher stairs
Once complete slow mosey to some rail work – upper row, split squat ea leg, upper row pull, BB sit ups
100-200 Field Bear Crawl – ea pax counted off we crawl approx 10 yds this continued until we crossed the field
Mid Mary
Gas Pumpers
W – LBC
New Calisthenics – 2 rounds of 10-12 reps with approx 30-40 sec rest between.
Squat to handstand (scorpion or dinky kick)
SpiderMan Push Up
2nd round was done as ring of fire with each pax counting of alternating legs through 5 rounds.
Break Dancer
1 round of dry-docks in cadence x 10
Finish Mary
Crunchy Frogs
WW2 SU
Head to the flag for COT
Warmup
3 exercises then round the gym between each with bear crawls and lunges
Pax choice under gazebo
Temperature 84 degrees.
After giving brief disclaimer, Mosey to bleachers near back of the playround.
Warmups –
SSH
Imperial Walkers
Grass Grabbers
Mountain Climbers
Arm Circles
Round 1
5 shoulder taps, 10 plank jacks, 20 merkins, 30 squats, run up and down bleachers, run around parking lot and back. 3x
Round 2
Mosey to mini levee, line up shoulder to shoulder with hand slap between pax. – Indian merkin ladder
Round 2.5
In teams of 2, bear crawl race.
Round 3
Under pavillion by the track, calisthenics consisting of dips, LBC’s, step ups etc
Round 4
Head to football field, 2 man relay. 100 yard sprint/jog; teammate does burpees
Head to the Flag. COT
Q arrived early to setup the cones
5:29 Hokie and the KnOT tribe tried to steal my Q thunder
5:30 sharp gave the normal disclaimer, reminding Pool Boy that Q actually is not a professional trainer
Mosey near the tracks for warmup: AV (supposed to be slow, but Q was excited), GG, SSH, IW… on your face ST, PPP… recover AC
Hit the rock pile for a rock that you can rifle carry to the far side of the hill
The Architect went big, it would cost him later
6x6x6 (six rounds, six stations, six reps)
Run up the hill to the cone, 6 reps of given exercise
Run down the hill to the cone, 6 reps
Bear crawl to the cone, 6 reps
Run backwards to the cone, 6 reps
Up the hill backwards to the cone, 6 reps
Down the hill backwards to the cone, 6 reps
Mary or pick up the six before moving on to the next round as a group
Rd 1: Burpees
Rd 2: Bonnie Blairs
Rd 3: Mountain Climbers
Rd 4: Squats with the Rock
Rd 5: Merkins
Rd 6: Man Makers
Return the rocks
Back to the “flag”
COT
Gnarly Nutria reminder 7/19 @ 6pm
Continued prayers for Boo Boo and his M, as well as Tenderloin
Thanksgiving for Charmin getting his new ride
Gratitude for myself and my M, today is our 20yr anniversary of the day we met
I have a feeling that those in the gloom are not going to poker, and those going to poker were not in the gloom…
Thanks for letting me LEAD!
Dirty McDeuce
Warmup – plus everyone traded / carried large log through beat down
Gym: 12 rep of each exercise
Derkins
Sit ups
Lunges
++++
Shoulder taps
V ups
Bobby Hurley
++++
Plank jacks
LBCs
Side lunges
++++
Nolan Ryan
Freddy Mercury
Bonnie Blair
Each revolution:
Bear crawl up ramp
5 donkey kicks back of building
Field: Sprint and back pedal 100 yds total
Jack Webb
Mary
COT
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.
