With Q Source being directly after this beatdown, YHC reflected on the fact that results are often brought about through Consistency. There was the normal group of KnOTers, Kennah Brah as the Lone Rucker, and a handful of Runners. Everyone did their own thing at their own pace and made it back to the Shovel Flag for the COT, where we prayed for numerous family and friends who are suffering right now.
Tag: FracSac
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4 Corners – from Vagabond
Warmup
2 laps round track with rock – 15 reps each corner
Rows
overhead press
curl
Knee lunges rock twistParking lot – conveyor partner up
1 pax runs to end of lot with rock rifle carry drops rock and backpeddles back
Pax 2 big bois while waiting then backward runs to get rock brings it back rifle carry
3xGazebo pax choice
Al Gore with rick extended
COT
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The Renni Rides Again – from Fracsac
4 Pax strong at the Renaissance. Warmup with regular stuff facing the bacon. Route 66 with burpees at the light posts. Follow up with some ring of Fire at the Singing Oak. Stopped off for step ups and dips on the board walk, then ‘mericans at the steps of NOMA.
Ended with 5 Sunday mornings and 5 minutes of Mary.CoT
SYITG
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The not so secret Wally Sprint – from Fracsac
The Wally Sprint AO is no longer a secret, as could be seen with 17 posting today. Dinghy scoped it out last week and inevitably reported back to Moana that it was indeed an acceptable place to post. So Moana put his EH hat on and brought in a new member to our cult….err….Group!
10 Pax sprinted under the direction of Pai Gow while rest did Knots or S&M. There’s something for everyone on Tuesday at Pontiff, so come on out and then hit up the Discipline is Destiny discussion after.
COT
NMM
Welcome Judy P! It’s a reference to a judge and his last name is Long. Apparently we need help in the naming category. TCLAPS to Moana for the EH!
Oh, and Strava tells me I’m a local legend in the 400M at Pontiff. Think you can take the title? C’Mon!
SYITG
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Remember 9/11 – from Fracsac
With a Q-less Rock City at 0530, the Knot’s Pax left to do their thing so YHC gave a disclaimer and took the reins. Started with a warmup on the field.
Mosey to Rock pile and grab a medium rock.
With this being anniversary of 9/11 we had a 9/11 themed beat down.10 no cheat ‘mericans and 11 burpees
3 sets of 11 reps with a rock of stuff10 no cheat ‘mericans and 11 burpees
3 sets of 11 reps with a rock of stuff10 no cheat ‘mericans and 11 burpees
3 sets of 11 reps with a rock of stuffMosey to gym and find some bleachers.
9 steps up and down x 11 roundsLots of calf raises followed by some Mary.
COT remembering the attack 22 years ago.
SYITG
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Doin the Do – from Vagabond
Warmup
Great Lawn
Jump ropes partner up
1 pax jump ropes while other runs to middle of field to come, 1 burpee and back peddles
5xPlank
1 pax runs to cone with rock rifle carry drops rock
Pax 2 runs to get rock brings it back
5xBear crawlf
pax crawls until he can’t while other pax walks with him doing curls to end and back of great lawn x2Peristyle
plank walks with hands
plank walk with feet
balls to wall shoulder taps
People’s chairFront of peristyle alternate every bench
10 dips
10 alternating step upsMary
COT -
The Day After the Day of No Labor – from Fracsac
10 pax showed up to either do S&M with Bolt, Knees over Toes with Hokie, or Sprint under the instructions of Pai Gow.
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Occam’s Razor – sort of. – from Kenna Brah
From flag to rocks – mosey’d
Pick a light rock, or a heavy one Mayhem.
Front Raise then full circle Clockwise/AntiClockwise 10x
Simulating a baseball or golf swing l/r 10x
Orbit the rock around your head CW/CCW 10X
Sumo Squats 10x
Slowsey to Parking lotPick Med Rock
Ladder Reps per round – 5/10/15/20/20/15/10/5 (100 reps per – for those who struggle with math)
At parking lot Move from tree to tree – at each tree 3 Burpees after the movements. Except for the 20 rep set – stay where you are for the downhill side of the ladder, then move on.
Rd 1 – Curls
Rd 2 – Rows
Rd 3 – Squats
Rd 4 – OHPEssentially there and back 2x.
See? it’s simple! -
79° with a gentle breeze – from Hokie
12 pax awakened to 79° and a gentle breeze and came to the Wally to run, run faster, run not as fast, walk, ruck & KnOT
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Tests of Strenth – my Festivus – from Rudy
YHC decided to try out some fitness tests that have been bouncing around in my head. Whenever I think “this is a bad idea, it probably won’t work”, I recall the immortal words of Hawgcycle from years ago – something to the effect of “Only one way to find out.”
So at 530 am, a solid group of PAX moseyed off towards the rock pile to get started. A warm up of some stretching and imperial walkers. Then a quick trip to the train tracks for some balance work. Try your best to get 5 squats in. Several minutes of this – SOGO was up to 20 squats, Mahatma had quit in frustration, and finally YHC managed 5 things that sort of loosely resembled squats. So lets grab a rock and head to the field.
At the field – YHC announces the Thang. 5 Fitness Tests. My Festivus, if you will.
Test 1: Rifle Carry your rock for 1 lap around the trap. YHC had been curious if this was doable, and if so – how long it would take. The answer: sort of doable, and roughly 5 minutes.
Test 2: The suck (7 SSH, 7 Merkins, 7 Squats), for 5 minutes instead of the usual 3. Dang, FracSac. Those farts were AWFUL.
Test 3: Bear crawl the length of the field, then lunge walk back.
Test 4: The Rock-Suck for 5 minutes. 7 Overhead Press, 7 Curl, 7 Row. Dang, Frac. Those farts were AWFUL. PAX kept shifting to avoid being close, but it didn’t matter. lack of wind meant that noxious fume just hovered over us.
Return the rocks.
Test 5: EMOM burpees for 5 minutes. Meanwhile, the Pickle-ballers decided to bail on this.
Back to the flag for COT. Thank you all for the many years of inspiration you have provided. And thank you Sky Q for the gift of one more year around the sun.
