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: Hokie Pokey
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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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Easy as 1, 2, 3 plus an FNG – from Bolt
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.
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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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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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Don’t shiRt your pants – from Hokie
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-FactorsCOT 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 -
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.
