S&M is for KnOTers Too… – from Bolt
As the magic hour struck Vagabond took off as the lone runner and the KnOTers joined the ‘Mat-ers for S&M. KnOT walk the track path to the pavilion where we focused on hammies and hippies (IT band). COT. 0
Triple Shift
Where is the Q??? – from Triple Shift
After a festive afternoon at the 6th annual Leg Quarter Cookoff the day before, YHC was overly stuffed with scrumptious chicken leg quarters (I think I ate four or five), High Noon refreshments and dessert egg rolls. Needless to say, I was feeling quite heavy this morning and had to …
Even the Q Get’s Confused – from Architect
Began the week on the right, or left foot. Q’s confusion began early in warm-ups and continued through the workout. In the end, a solid beat down was delivered. Disclaimers given Warmarama Rocks gathered Group enjoyed “7 Minutes in Heaven” PAX pushed through various rounds of movements and short runs/rock …
Not meant to be a joke….the plan “easy” it was the partnered effort that made it challenging – from Mahatma
April 1 2024 70deg and it’s Rock City. YHC had his black box, playlist ready and a game plan….. Disclaimer given we headed to the field. Tenderloin hit the track to his standard routine so that gave us 9 no what a minute a late undecided 10th arrival; is he …
Gangster of Love – from Charmin
Some people call YHC Maurice, but that has nothing to do with the beatdown. Typical Thursday morning beatdown of leaders leading and doing their own thing. 0
St. Joseph’s Day Run – from Charmin
YHC took the day off of work since it was the Feast Day of St. Joseph (Jesus’s foster father). Posting in the gloom, YHC did not plan on being the Q, but this tends to happen on Running days, where everyone ends up doing their own thing. With Knotters going …
Earlie in the Morning – from Heisenberg
Warm up Grass Grabbers 10, Windmills 11, Imp Walkers 11, 5 burpees OYO, Deep Sea Diver (descending shoulder taps starting with 8 top step of Noma. 5 burpees OYO The Thing With the “Irish/Celtic/Sea Shanties” playlist from Amazon Music loaded we began 30 rounds of Tabata 40 seconds work 25 …
Wally Run…Ruck…KnOT is BACK Baby! – from Bolt
Disclaimer given as 10 pax gathered in the gloom with an 11th joining ruckers on the backside for a record Wally Run attendance in a while. Two pax new to the Th ruck (Thumb War and Mayhem) plus the return of Mambi/Pai Gow’s appearance on the run. All pax returning …
3 Stations – from Pool Boy
5:30 Disclaimer given and we head to the parking lot between the Pavilion and the Senior Center. Warmups consisting of: SSH Abe Vigoda’s Cement Grabbers Arm Circles Toy Soldiers Imperial Walkers Mountain Climbers Thang With the help of my 12 year son the night before, rocks already at our location. …
Ol’ dirty fünfzehn – from Vagabond
Warmup Run to Wisner and back tree weave Three exercises: legs core arms – 15 each situp punches squats merkins American hammers Lunges derkins v ups Bobby Hurley Decline shoulder taps 2 is 1 Bicycle crunches legs straight Bonnie Blair Push up with Nolan Ryan Pax choice Sunday mornings +1