Today was about pushing it to the limit, either with running, KnOTibg, or running back to your house for a stretching pad becuase Boo-boo can’t handle the ground.
Either way, we all came back (with some additional late comers) for the COT. Prayed in thanksgiving for new life and in supplication for those who need help.
Today was all about seeing. Seeing 16 PAX show up, seeing Rudy not read the “No Parking”, and YHC and others seeing how hard we could push ourselves in the gloom.
Typical, KnOTers, Stretchers, and Runners were there.
Ended with COT emphasizing that we are all figured a spiritual battle and asked for our guardian angels’ help.
Warmorama of the usual; Vagabond erroneously thought Kenna Brah had the Q and I’m sure regretted showing up for another of my musically schizophrenic playlists.
The Thang: Descending Ladder with a rock (10 reps/exercise down to 9, 8, etc. reps/exercise): Squat (coupon), OH press, Curls, chest press, tricep press.
Begin at first tree along side the parking lot facing the gym (it was here that Mahatma took off to second tree to do exercise one—not the directions!), Carry rock to second tree for second exercise where we all paid five burpee penalty for the transgression.
At fifth tree plank on the six, turnaround and head back the opposite way with one less rep/exercise finishing at starting point. Rinse/repeat until we’ve descended the ladder.
It was prior to starting round six that I introduced the skip exercise rule: call out, “skip” and roll Deca die of pain for our fate that replaces the skipped exercise, advance to next tree and resume the ladder. Mr. Rogers went first, followed by several others; we did ultimately finish the ladder in time to return rocks and circle up at the flag for Rochamburpee until time: winner does five merkins, loser does three burpees.
Honored to lead and totally spent; this one sucked. COT.
Warm up:
15 SSH
10 Grass grabbers
10 neck rolls (on your own)
10 of each arm circles forward, bacwards, seal claps, t-claps, chinooks, and mnc’s.
14 kid n plays ( a new one Russo on the Northshore came up with, where it’s a backward lunge followed by a high knee extension to the front)
Mission check: penalty 5 burpees.
“To plant grow and serve small workout groups for men for the invigoration of male community leadership.”
I won’t say who, but the group did have to do 10 burpees.
10 mountain climbers
5 merkins (focus on perfect form)
The thang
Run forward three light poles – backwards walk one (back towards light pole #2)
When get to playground (which took longer than expected), 7 perfect form merkins
Exercise equipment, where each Pax picked a piece of equipment and YHC was the timer of 10 big boys. Rotate counter clockwise until all exercises were done.
2nd half of lap is run forward two light poles and backwards walk forward to 3rd lightpole (lit lights only).
YHC posed a question of how are we striving to fulfill the mission of F3 in our daily lives.
Get back to start we planked until all pax shared how they are and will strive to advance the mission of F3.
Ended with 10 perfect form merkins at the flag.
In prayer, YHC mentioned that the Lord calls us to perfection, and often, once we complete something easy we are asked to complete something more difficult. The goal is to always push forward and complete the mission.
The pax gathered in the gloom, buzzing with excitement at the mere sight of the JBL speaker; great to see Kotters: Left Coast and Mambi along with Boo Boo who was doing penance for missing Thursday Rucking. Upon giving the disclaimer KnOTS headed their way while we were off to the middle of the field where the pax’s exuberance exploded upon hearing Rapper’s Delight, especially Vagabond, while Triple’s FNG certainly started to question exactly what he’d gotten himself into. Warmorama of the usual with demonstration/explanation for the pax who’d become Malware by the end of the BD (welcome to the gloom, brother). Music skip rule in effect.
The Thang:
Dry dock ladder up the bleachers
Squat ladder in reverse count down the bleachers, mosey to playground.
Morning Call: all pax high plank while two pax do 5 pull ups, calling out the count for planking pax to merkin, Triple doled out a 5 burpee penalty about half through on a 5 minutes song with only 30 seconds to go. Mosey to the rocks.
Easy as 123 (AMRAP):
Chest press 1 min (really made the burpees tougher)
Burpees 2 min (goal 20+, Triple, fueled by competitiveness and his younger, lighter FNG’s stamina hit 32—impressive)
Step ups 3 min (the “Halfway there” announcement seemed to take 3 minutes)
Circle up for 5 Absolutions OYO followed by Mary where Triple and YHC were feasted on by ants, ironically after YHC encouraged pax to seek an area without visible ant piles (the best laid plans…). KennaBrah took over the lead after my LBCs and Protractors (a pax favorite—Rudy where were u!?) with a plank/reverse plank alternating leg lift, while I disposed of the ants and passed it Cheese Steak for Hello Dollys and Mambi brought us home with ???
Return to the flag, COT and naming ceremony for FNG/Malware; come back for ur second BD and discover that F3 is for YOU. SYITG.
22 years ago the USA was changed forever by an attack like no other; today we remember that day, honor those who died, offer reverence, and ponder the years in between as well as those ahead of us.
Warmorma of the normal stuff to everyone’s beloved lead off song.
* Mosey to JPAS
* Read flight details at each corner
* Sprint to corner 1 plank til 6
* Plankorama
* AA Flight 11
* Boston – Los Angeles
* Hit the North Tower at 0846
* 92 perished
* SSH x 92 OYO
* Lunge to corner 2 plank til 6
* Plankorama
* UA Flight 175
* Boston – Los Angeles
* Hit South Tower at 0903
* 65 perished
* Mt. Climbers x 65 OYO
* Sprint to corner 3 plank til 6
* Plankorama
* AA Flight 77
* Dulles – Los Angeles
* Hit the Pentagon at 0937
* 64 perished
* Squats x 64 OYO
* Lunge to corner 4 plank til 6
* Plankorama
* UA Flight 93
* Newark – San Francisco
* Crashed in Shanksville, PA at 1003 after passengers stopped attack
* 44 perished
* Merkins x 44 OYO
Staying in plank, each pax recounts that fateful day.
* 9 Rounds of sprinting 1 lap up
JPAS steps and down the ramp, followed by 11 reps of the called exercise
* Sprint Lap 1
* Diamond Merkins x 11 OYO
* Sprint Lap 2
* Jump Squats x 11 OYO
* Sprint Lap 3
* Big Boy Situps x 11 OYO
* Sprint Lap 4
* Carolina Dry Docks x 11 OYO
* Sprint Lap 5
* Lunges x 11 OYO
* Sprint Lap 6
* Flutter Kicks x 11 OYO
* Sprint Lap 7
* Wide Merkins x 11 OYO
* Sprint Lap 8
* Sumo Squats x 11 OYO
* Sprint Lap 9
* Burpees x 11 OYO
10 pax showed up to either do S&M with Bolt, Knees over Toes with Hokie, or Sprint under the instructions of Pai Gow.
YHC – showed up with 5 minutes, planted the flag AT the Rock Pile as we did pre plandemic. Dropped off his TJ Max bag with Pickleball gear then headed down to the cage arriving just as the seconds ticked off to 5:30. Quick disclaimer as the Knots crew headed to the track and the rest of the pax to a slow walk back to the rock pile all the while with chatter as to what’s this about an “old” starting spot for “the” Uptowner!
After 6 years YHC learned a few things and one is don’t get sucked in to the chatter as it will never go your way! So circle up for a warm up.
Various cadence:
2 rounds Scantron stretch
Side Lunge
Windmills
Nolan Ryan’s
Peter Parker’s
Mnt Man Poopers
Parker Peter’s
Forward Lunge Left leg with Arm circles
Flap Jack
SSH
Grab a rock
1st AMRAP (as many ROUNDS as possible)
Thrusters (a.k.a. squat press) x 10
Merkins x 10
10 wall jumps or alternating step ups
Lunge walk from tree to light pole
Walk or run back
This is 1 round – complete as many rounds as possible in 10 minutes
Grab your rock relocate on the other side of the road – 4 rounds of Mary
2nd AMRAP
6 burpees
Extended Curls x 10
6 burpees
Squat front raises x 10
Bernie Sanders from tree to power pole
Walk or run back
That is one round – again complete as many possible in 10 minutes
Rtn the rocks – 1 minute of plank to push ups
COT
79° and slightly breezy at The Scrum Resurrection location where 3 HIMs joined YHC for an easy as 1-2-3 workout
Backwards Mosey from our shovel flag to the main entrance for The Jefferson Performing Arts Center
*Warm-up (performed in cadence)
* 15 reps of each exercise (all 4 count)
– [ ] Slow VIGODA
– [ ] Imperial Walkers
– [ ] Shoulder Taps
– [ ] Mountain Man Poopers
* As easy as 1-2-3
* 1 minute burpees
* 2 min Hand Release Merkins
* 3 mins Big Boy Sit-ups
* Backwards mosey up ramp to side entrance
* 1 minute burpees
* 2 mins Dips
* 3 mins Low slow squats
* Lunge down ramp to main entrance area
* 1 minute burpees
* 2 minutes flutter kicks
* 4 minutes Step ups
* Backwards mosey back to shovel flag
* 1 minute burpees
* 2 mins X-Factors
COT where we prayed for
@Hawg and the Parten’s as they travel to see John
Heath and his ongoing legal battles
@Kenner Brah and his biopsy
My M & 2.0 as they recover mentally from Sunday’s assault & battery on Jack
15 Pax showed up on a Tuesday morning to do one of those 3 things. 45 minutes later we did a CoT then hit Discipline is Destiny group. Just keep showing up!
SYITG
