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)!
Rucked with Big Willie – That’s all folks!!
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.
7 hearty souls showed up to see for themselves that the Q actually showed up.
As a reward for their morbid curiosity, I invited the to a little fat melting exercise:
Warmups –
Properly Slow Abe Vigodas x 13
Arm Circle Circuit x 13
Imperial Walkers x13
Mtn Man Pooper Good Morning x13
Main Event:
Paired with a fellow gloom buster, they faced opposite directions and when they met, they did:
Cumuluative count:
100 Merkins in sets of 25, after each set – run till you meet again. Got it?
200 Air Squats sets of 50
300 LBS in sets of 75
Fun times:
Red Light/Green Light game
Then 7 min of Mary.
COT
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.
Three options for the pax: Pai Gow sprinting, Scantron KnOT, Bolt S&M
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.
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
