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
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)!
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!
Let the KOT folks get on with their routine, then gathered the PAX for some warm-ups and stretching. Proceeded to induce confusion early on which lingered throughout the workout.
Everyone grabbed their favorite rock, and we made our way to the parking lot. I provided as much clarity as possible as we went through some suicides with and without the rock. FNG showed up late, but jumped right in. PAX felt guilty and grumbled that no one brought an extra rock to share.
We moseyed over to the Hill, and capped the workout with some 11’s accompanied by OHP at the top.
Ended with more confusion in the COT, but was finally able to get FNG a shiny new name, Radiohead.
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.
Bolt pushed us ruckers to a pace of 16:52. The runners did whatever it is they do, and the kots guys were late (what’s new lol).
Cot was about loving our loved ones while we can.
For the last day of May and a holiday week there was a solid crowd of pax on hand. After a short disclaimer where the mental thought of removing whatever “fear cuffs” hold you back from expanding your discomfort zone, it’s time to reset. 3 pax broke off to KnOT the rest moseyed to the rock pile.
Short warm up consisting of:
Scantron stretch
Side lung
SSH
Plank
Shoulder Taps
Grab a rock:
Rd 1
Front Raises x 10
Front lung knee to ground
Sqt press
X 2
Rd 2
Burpee x 5
Goblet sqt
Push Up
X2
Rd 3
Curl sqt press
V Ups
Box Jump
X 2
Rtn rocks and head to the field for some animal style soccer. 4 minute increments of various animal movements of 2 teams attempting to hit a ball with your hands (not throw as some where challenged) or feet if able. Apparently YHC learned that if he’s told to not hit a ball to a certain player that’s exactly what he does! All said a lopsided victory for the team in dark colors yet a good workout for all.
One lone wolf runner – Hawg should up to close out the total.
COT
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.
In preparation for my 3 yr MANniversary Q 6/5, while DR in The Woodlands, YHC wanted to try something new, except of course for the warmorama song bc the pax want what they want and who am I to deny them?! Started with Abe Vigoda then followed by Abe SLOgoda after Bogey, at coffee recently, challenged the idea of what’s a warmup, contending that SSH is too high impact for a warmup. Next, of course, were SSH followed by the usuals. Walk the field backwards to the playground equipment, music blaring to create pax pleasure and pain, depending on the listener (GLORIOUS).
Morning call x5: this made for a long plank and plenty merkins with 17 pax (it IS starting off to be a good morning), especially with Hand Grenada and Vagabond dragging ass to the pull up bar at the end. Mosey to pavilion where the skip rule was explained, prompting Rudy to immediately make us pay 5 burpees (no double skips so thank Rudy for Sandstorm).
El Diablo Ds: Dry Docks, (20) (Fast Tax doesn’t like screaming, pay five burpees), Dolly (25), Dips (20), Dying Cockroches (31 just cuz), Derkins (20), Dirty Hookups (20), Diamond merkins (5, they suck at the end): all in varied cadence (the Pax loved that part). Mosey back to warmorama spot and circle up with me, no more skipping allowed.
100 Burpee playlist (below): burpee the key word(s) and perform a movement in between (SSH, Seal claps, IW, OH claps). 30 sec rest between songs. YHC pivoted the fourth song to be LBC/wife pleasers and still ran outta time (Fast Tax was first to call time so that must mean it was good. Good meaning bad, not good meaning good—this pleased YHC). Honored, motivated, and appreciative as always, pax! COT.
100 Burpee Playlist:
Flower/Moby: SSH, “Down”
Tubthumping/Chumbawumba: Seal
Claps, “Down”
Roxanne/Sting: Imperial Walkers, “Roxanne”
Get Back Up/Toby Mac: OH claps, “Get back up”
