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.
Warmup
2 laps round track with rock – 15 reps each corner
Rows
overhead press
curl
Knee lunges rock twist
Parking 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
3x
Gazebo pax choice
Al Gore with rick extended
COT
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
10 pax showed up to either do S&M with Bolt, Knees over Toes with Hokie, or Sprint under the instructions of Pai Gow.
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
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
Only 5 Pax (Charmin, two Yutes, Kenner Brah, Hokie, tenderloin) made it out in the cool 85° morning to run, ruck or KnOT
Birthday Q
8/7/61
Arm Circles
Twists
Imperial Walkers
Abe Vigoda
Low Slow Squat
Flora 1-2-3
100 Merkins – P1 does 10 with feet on coupon. P2 holds plank with feet on his coupon. Flapjack.
200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack.
300 Goblet Squats – P1 does 25 goblet squats. P2 lowers to bottom of goblet squat w/ coupon, and holds. Flapjack.
200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack.
100 Merkins – P1 does 10 with feet on coupon. P2 holds plank with feet on his coupon.
Rifle/any carry down to the gazebo for some recovery stretches
Return to rock pit for Ring of fire till times up – then backwards walk/jog to flag
COT
In a rare turn of events, we had no Ruckers, YHC was the only runner, and Hokie didn’t have his shoes KNoTted properly.
Overall this workout was about putting our noses to the grindstone, doing what we are called to do, and trusting that we would all show up back at the flag at 6:15.
COT ended with prayers for conforming ourselves to the will of God, knowing we have both temporal advocates, but also an Eternal Advocate, and praying for a HIM and his family.
Warmorama of the usual but almost with the wrong song—corrected, commence, complete.
The Thang: Plank hurdles the length of the football field. Circle up past the goal post for musically directed work…
Danger Zone: SSH the entire song except, squat 1x on title words. Starts as a cake walk, ends as a barely can walk. Mosey to playground and plank along edging for Morning Call (really wicked with 12 pax; modify to two groups of six next time???).
Mosey to rock pile for medium rocks and all the parts (lower body, upper body, abs):
Curls, LBCs, reverse lunge, protractors, tricep press, O rings, wife pleasers, Yang squats. There were several 5 burpee tolls paid to skip songs, mainly at War Eagle’s hand (for those who don’t know, War Eagle is practically a Kotter and when he does post, he likes to complain about being there for a real workout while not actually working out…). Back to the flag for COT with the KnOT group. Two DR: Cliff Notes (79!), Cousin Eddie.
