10 pax posted to celebrate life and get the day started right! There was sprinting around the track and there was knees positioned over toes. All 10 were better off for showing up!
Tag: Wally Sprint
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What a stormy night – from Mambi
The storm the night before definitely kept most PAX home. With the exception of 3 including YHC. The track was too wet for the normal Wally Sprint so the 3 PAX decided to run the traditional Wally Run. It was a great run with great conversation and a lot of encouragement. The F2 was the best part of the run. Thanks Pia Gow and Triple Shift.
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Balance – from Charmin
The theme of this week for YCH is Balance.
When YHC arrived slightly behind Vagabond, in an effort to make small talk, asked him if he was stretching, and was met with a reply of “Nope, just getting all my farts out.”
There was the normal mix of runners and KnOTers, along with YHC who was both, a good mix of running and KnOTing.
Awards were given for “Most farts during a run” to Vag even after his pre-workout release, and to YHC from Scantron for “Best Rolled KnOT Straps”.
Back at the proverbial shovel flag, Kennah-Brah directs Scantron to start counting off, forcing YHC to be the Q and hence write the back blast; typical Chaos Monkey.
For those who are interested, this is the prayer we ended COT with:
Breathe in me, O Holy Spirit, that my thoughts may all be holy.
Act in me, O Holy Spirit, that my work too may be holy.
Draw my heart, O Holy Spirit, that I love but what is holy.
Strengthen me, O Holy Spirit, to defend all that is holy.
Guard me, then, O Holy Spirit, that I always may be holy. -
S&M is for KnOTers Too… – from Bolt
As the magic hour struck Vagabond took off as the lone runner and the KnOTers joined the ‘Mat-ers for S&M. KnOT walk the track path to the pavilion where we focused on hammies and hippies (IT band). COT.
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St. Joseph’s Day Run – from Charmin
YHC took the day off of work since it was the Feast Day of St. Joseph (Jesus’s foster father). Posting in the gloom, YHC did not plan on being the Q, but this tends to happen on Running days, where everyone ends up doing their own thing.
With Knotters going backwards, and runners going forward, it wasn’t long before YHC was approached by what appeared to be a Mummy, but ended up being someone looking to cause a little Mayhem.
Speaking of Mayhem, the Chaos Monkey himself was in rare form, although no one is quite sure what he was doing.
Having enough of this, and curious as to what the Knotters were doing, YHC walked over to see that Scantron and Triple were doing one thing and Rou was doing something else. Not surprised by this, YHC decided to follow Scantron’s lead.
We all ended up back at the proverbial shovel flag to end in a COT.
Prayers were lifted up, and the intercession of St. Joseph was asked to help us all become better men and men who search for the heart of Jesus.
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Do Hard Things or KnOT – from Hawgcycle
I stole the title from Mayhem. It’s too good not to use.
The overarching lesson of the book Do Hard Things is that toughness is not created by mercilessly driving someone past their limitations. That’s the old-school way of thinking about toughness. Think Bear Bryant’s Junction Boys or any Indiana Hoosier Basketball team under Bobby Knight. But science shows that people must be given some level of control over their situation to develop true toughness. The theory being that if everything you ever do is for a dictator, then when faced with a tough situation, you will likely give up in the absence of the dictator.
Tuesdays at Pontiff are not the typical F3 workout. Pai Gow takes the Q for almost all of them and he prescribes the sprint workout for the day. The pax has no control over designing the workout. That is always done by Pai Gow. However, he is far from a dictator. He gives instruction and goals for completing the workout, but leaves the rest up to the Pax as to how they want to complete the workout.
Today PVC, Two Yutes and I were faced with a Pai Gow – less workout. We started with a slow one mile jog. At the end of our warm-up we had a decision to make. Do we continue to take it easy and slow jog the rest of the workout or do we borrow one of the sprint workouts that Pai Gow has given us in the past and push ourselves? Suddenly the most recent chapter of Do Hard Things started to make sense. The temptation to slow jog the rest of the workout was there, and had we been beaten down souls every Tuesday, we might have taken the opportunity to take a Tuesday off. But we are not beaten down souls. Our pre-fontal cortexes are fully engaged and they encouraged us to do the hard thing:
The Thang:
One Mile warm-up. Sprint a 100, 200, 300 and 400 with a 100m recovery between each. Finish with a 400m recovery lap. Then repeat the entire set. We did 3 sets and covered about 4.5 miles.
Meanwhile Tenderloin did his own thing on the track, while Scantron dictated the KnOT workout to Rougarou. Does Rougarou have any control? Is he building toughness or just hatred for Scantron? Only Roug knows.
Things we learned:
• Mosquitos eat bitcoin
• More NHL players are born in January than any other month.
• Dentists open at 7:00 am -
A little this, a little that – from Kenna Brah
It was wet and lonely, but 3 pugnacious HIMs decided acceleration was in order, so they made the best of it.
Scantron did KOT
Mamby and KB opened with stretches and proceeded with a series of bodyweight strength and stretches in rotation, all without much planning.
We used sandbags and a weighted ruck sack
10 Reps Each
Sumo squats
Overhead Press
Curls
TriCep Extensions
Regular squatsYoga break and repeat above till we were done
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Where is PiaGow?…..Bring back the Sprint – from Mahatma
9 pax showed up in what we all thought was to be a “warm” morning – actual weather cool, windy and wet. Without the leadership of @piagow it seems the Wally Sprint is now splintered into an individual choice. Of course the renegades of KnOTs head over to their “space” – Tinder Loin was working up a sweat trying to keep pace with KennaBra and Mambi. YHC simply ran while listening to a refresher of chapter 2 of “Do hard things” as a mental prep for coffeeteria. Big Willy was out getting walked by his dog. It just ain’t the same hard nose grind PiaGow would put us through!
COT – we added a new 4 legged friend to the circle then prayers lift up and thanks given! -
Do Hard Things? – from Hawgcycle
I left my house this morning in the cold rain. I was greeted at a flooded Pontiff Playground by Frac, Kenner Bruh, and Mambi. KB and Mambi Rucked. Frac and I did an 800 meter warm-up followed by five 800 meter repeats. Frac prayed us out
Later this morning a separate group of F3 guys are meeting at CCs, layered in warm, dry cloths sipping steaming hot lattes as the study the book Do Hard Things. Let’s hope they learn something.
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The Spirit of Pai Gow – from Charmin
Mission: To embrace the grind, push each other, and conquer the Knees Over Toes (KOT) challenge with the indomitable spirit of Pai Gow guiding our way.
The Thang:
Bolt, Triple Shift, and Macgiver took the lead, demonstrating proper KOT form. Knees over Toes is not just an exercise; it’s a mindset.Meanwhile, Charmin, PVC, Frac, and Mahatma hit the pavement, pounding the ground with the spirit of Pai Gow directing their every step. The streets became our battleground, and with each stride, we embraced the challenge ahead.
The gloom was alive with the sounds of encouragement, banter, and laughter. Mahatma, bundled in a hoodie that seemed to defy the laws of physics, brought his unique blend of humor to the group, lightening the mood even as we pushed ourselves to the limit.
Charmin, ever the beacon of positivity, kept spirits high with his infectious energy. PVC’s determination was palpable as he ran alongside, pushing the pace. Frac, true to form, cracked jokes and shared stories, creating an atmosphere of camaraderie.
Triple Shift and Macgiver, leading the KOT charge, inspired us all with their dedication. Bolt, with his unyielding resolve, exemplified the essence of F3 – pushing ourselves beyond our perceived limits.
COT (Circle of Trust):
As the PAX gathered in the COT, we reflected on the challenges faced and conquered. The Q reminded us that F3 is not just about the physical, but also about the mental and spiritual growth we experience together. The bonds forged in the gloom are as enduring as the sweat-soaked shirts we left behind.We closed with a prayer of gratitude, acknowledging the strength we find in each other and the privilege of being part of a brotherhood like no other.
As the sun began to rise, we departed with tired bodies, uplifted spirits, and a sense of accomplishment. Until next time, under the watchful eye of Pai Gow, we’ll continue to sharpen each other and thrive in the challenges that lie ahead.
Aye!
