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
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
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 stuff
10 no cheat ‘mericans and 11 burpees
3 sets of 11 reps with a rock of stuff
10 no cheat ‘mericans and 11 burpees
3 sets of 11 reps with a rock of stuff
Mosey to gym and find some bleachers.
9 steps up and down x 11 rounds
Lots of calf raises followed by some Mary.
COT remembering the attack 22 years ago.
SYITG
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
5x
Plank
1 pax runs to cone with rock rifle carry drops rock
Pax 2 runs to get rock brings it back
5x
Bear crawlf
pax crawls until he can’t while other pax walks with him doing curls to end and back of great lawn x2
Peristyle
plank walks with hands
plank walk with feet
balls to wall shoulder taps
People’s chair
Front of peristyle alternate every bench
10 dips
10 alternating step ups
Mary
COT
10 pax showed up to either do S&M with Bolt, Knees over Toes with Hokie, or Sprint under the instructions of Pai Gow.
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 lot
Pick 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 – OHP
Essentially there and back 2x.
See? it’s simple!
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
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.
Whew. It was Hot and Muggy. No wind. Just moisture lingering in the air. High Rise and I staring at watches, wondering if it was going to be a Man Date or not. But SOGO, Frac and Saban rolled in hot – so 5 of us set off to the levee.
Top of the levee for a quick warmup of stretching, Imperial Walkers, and SSH. Today is the last day of YHC’s 55th trip around the sun, so I pulled up a playlist representing top hits from my 18th birthday year – August of 1985.
The Thing: Modifying the “40” to be a “55”. Each round is 55 reps of the exercise. 11 at the start, over the levee for 11 more, back for 11, back over for 11, back to the start for 11.
Round 1: Hand Release Merkins
Round 2: Big Boy Situps
Round 3: Monkey Humpers. SOGO attacked by ants, so he got a pass on this one.
Damn, its hot. 20 count Frac
Round 4: Plank Walks.
Round 5: Heels to Heaven
Round 6: Slow Squats
Still hot. 10 counts sprinkled around for everyone.
Round 7: Peter Parkers
Mosey to the top of the levee for some mary, then back to the flag.
COT: It is *HOT*. Everyone, be careful out there. Praying for the health and well being of the many homeless in our city who are bearing this heat without the benefits that most of us take for granted.
YHC decided to start the Birthday Week bonanza with a replay of his very first Q
So as 530 struck, 9 PAX set off to the rock pile (it would grow to 12 as late arrivers Heisenberg, Mr Rogers and Wedding Planner joined us during the warm up) while another 5 went off for KoT.
Circle Up for quick warm up to get blood moving. Grass Grabbers and Don Quixote (what they were called back in 2016, according to my backblast) and then describe the workout. Hand Grenada had the audacity to talk smack about the recency of this national championship. Yet he proudly recalled the 1959 Ole Miss championship year.
Lets relive the year.
Game 1: #13 ND 19 – #9 Michigan 17. 5 foot nothing freshman Reggie Ho boots 4 FGs. 19 count IW, SSH and Peter Parkers. False Start as Frac appropriately notified the Q that he was performing Hillbillies. And a 5 burpee penalty applied to Kenna Brah for talking smack.
Game 2: ND 20 – MSU 3. 20 Merkins in cadence. NOLA football star Michael Stonebreaker returns an INT for a TD.
Grab a Rock.
Game 3: As our young QB (Tony Rice) starts showing of his arms, we’ll start working our arms. ND 52 – Purdue 7. Overhead x15, Curl x15, Row x15, Push x7. Drop the rock (Yes, Mayhem – that was 52 total)
Game 4: ND 42 – Stanford 14. Repeat with x13, then x3 for the Push.
Game 5: TRAP ALERT! Looking forward to upcoming “Game of the Century”, ND squeaks by. ND 30 – Pitt 20. Repeat with x9, then x3 for the Push
Mosey to the football field, leave the rock on the baseline as we won’t be needing it for a bit.
Game 6: Catholics vs Convicts! #4 ND 31 – #1 Miami 30. Hero of the game, Safety Pat Terrel with an interception return, and breaking up the potential game winning 2 pt conversion with 30 seconds remaining. We’ll sprint the 50 yards, 10 Squat Jumps, sprint 50 yards back.
Games 7 & 8. The Military Academies. ND 41 – Air Force 13, and ND 22 – Navy 7. Suicide Sprints and Burpees. 10/20 then 10 burpees. 10/20/30 then 7 burpees. 10/20/30/41 then 5 burpees. Mr Rogers is FLYING through this.
Game 9: ND 54 – Rice 11. Rocket takes it to the house! 80 yard sprint. Oh wait, HE DOES IT AGAIN. 80 yard sprint back.
Grab your rocks, head to the pavillion
Game 10: ND 21 – PSU 3. Bad weather so the passing game is shelved, leaning on the stable of RBs. Work our quads with Step Ups – x21 each side.
Game 11: 2nd “Game of the century” of the year. #1 ND 27 – #2 USC 10. Coach Lou Holtz sends 2 starters home for “improprieties”. What integrity! We’ll take a seat in the people’s chair and watch the game with them. 27 seconds, then 10 curls. Repeat.
Getting late – return rocks, head back to the flag.
Game 12: #1 ND 34 – #4 WVU 21. Finish up with 34 LBC as we were running behind.
COT: Count Off, Prayers for Mr Rogers for his surgery this week. He swears he’ll be back for the Friday Birthday Q!!! YHC remains incredibly grateful for this group of men and the accountability and encouragement they bring. Prayers that we all may bring those same skills and abilities to all of our encounters.
