Count off, Bear crawl 1 at a time for 3 trees while others side straddle hop, hillbilly, imp walker. Crawler stands when done. Others catch up. Everyone goes 2x
Stations
Timer is bike around museum
Alternating step ups
American hammers with weight
Jump rope
Curls
Box cutters
Sunday mornings
Mary
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
Q started selling Rudy at 7:30pm the evening before on showing up to the proper AO… ABC (always be closing)… Rudy got sold
530am
Disclaimer
Mosey
Warmarama: windmills, grass grabbers, side straddle hops, peter parker peter, mountain climbers, arm circles, reverse arm circles
Rock pile then to the parking lot
Doracides
2 PAX work together
Suicides first line, 1 burpee and back, second line 2 burpees and back, third line 3 burpees, tag other PAX and rotate
100 merkins, 200 squats, 300 LBCs
Take the rock to the bollards, manmakers until Triple is done five, take rock back to the start
Circle up with me
Game of dice
Ended with Rudy’s low slow squats
Back to the rock pile
Back to the flag (one minute late because of Rudy’s squats)
Prayer requests for PVC, Rudy’s daughter, Wedding Planner’s friend and all those that are going through a rough patch that we may not know
Have a great day and weekend
SYITG
July 24th – National Drive Thru Day. Every day is a holiday, you just gotta find it. And this one had an immediate relevance for YHC, as it allowed me to break out a favorite Rudy-Family road trip song.
Yup, Weird Al’s 10 minute “Trapped in the Drive Thru”
Head to the rock pile for a quick warmup with some stretches (while Hokie and PVC disappeared for the mysterious KoT). While stretching, YHC saw the tracks and remembered how weak his balance is. So – lets mosey up to the tracks.
* Try to hold balance and get 5 squats. Once done with that, start walking the rail. Mayhem showed his prematurely old balancing (lack-of) skills, while The Architect was off to the races. YHC did manage to get 5 squats in But it was NOT easy.
Then grab a rock and lets head to the Pavillion for some Tabata.
Round 1 – the PAX were astounded at the riffs, the intricacies of the melody and the story of the drive thru. 10 sets, 45 seconds on 15 seconds rest, going through rock based exercises. The cycle completed just as Weird Al realizes “They forgot the Onions”.
Round 2 – same exercises, but the music this time was July 24th birthdays. Robbie Grey (Modern English – I Melt With You), J-Lo (On The Floor), Kristen Chenoweth (Popular), Marvin the Martian (I’m a Martian).
At this point, Bogey and others seemed VERY upset about the musical choices.
Finally – head to the building for a final round of Wonder Bra’s, celebrating the birthday of the Original Wonder Woman (Lynda Carter) while she sang Put the Gun Down.
Mosey back to the flag to the sounds of Eye of the Tiger for our COT.
Warmup Windmills x 10, Grass Grabbers x 10, Imperial Walker x 25, Arm Circles Forward, Backward, Seal Claps, Overhead Claps x 10, Moroccan Night clubs x 20
Deep Sea Diver Down – Starting at the top step of NOMA, 8 Shoulder Taps IC then descend a step and reduce the count by one until we get down to the bottom.
Deep Sea Diver Up – This was a failed attempt as we went up head first and it was way too easy so YHC nixed the experiment at step 5.
Mosey to the wooden steps – IC Right Leg Step ups 25, 10 Dips, Left Leg Step Ups 25, 10 Dips
Mosey to the Singing Oak – Ring of Fire – 10 Squats around the ring while Pax held the Al Gore. Frac failed to follow my clear instruction to avoid standing in ants.
Mosey to Field with Tall Grass – Pax held plank position as first PAX bear crawled to first tree and started 25 LBCs and then then bear crawled to third tree. As the first Pax started the LBC the next Pax would bear crawl. At some point Surge became impatient and started out of turn.
Mosey to Benches – Monkey Humpers IC x 25
Mosey to Swans – Jack Web to 5
Mosey Back to NOMA Steps – Deep Sea Diver Up – This time we started on the first step and went backwards feet first up to Step 8. This is the proper way to do a reverse Deep Sea Diver.
Mosey to Side Steps – Calf Raises IC x 10 then Slow x 10
Mosey to Back of NOMA – 3 Sunday Mornings
Mosey Back to Flag – Time for 5 Burpees
COT
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!
IMPACT Warm Up
Imperial Walkers
Merkins
Plank Jacks
Alt Should Taps
Crunches
Tie Fighters
First and 10
Heavy Rock – 11’s
10 yd Line – 10 Curls, 1 OHP
Sprint to Far end Zone,
Recovery Jog Back
Added Some Mary since we killed that first round!
Recover on the Other End
13’s
Reverse Run Like Before
12 – Sumo Squat,1 – Clean
YHC was relieved to see 3 PAX emerging from their vehicles, themselves wondering if there would be something to do.
Obligingly, I proceed to mosey to the rock pile for warmups and surprisingly, they followed me!
Imperial Walkers 15x
Abe Vigoda Rx 10x
Mtn Man Pooper Good Morning 15x
Then worked on balance on the tracks till the train shooed us away.
Main Thang –
Murph Training
With Rock:
5 OHP
10 Curls
15 Rows
Run roughly 200 Meters
5 Rounds
Back to the start –
One lap around the track KOT style with a sprint for the last 50 Yards
Ultimate Frisbee Soccer, and other Frisbee games to wrap it up
COT
We’re out!
