Im Promp 2 – from Vagabond
Warmup, track lap, 11’s with rock in field, circle up exercises with rock, Indian rum, Bobby hURLey’s , cot 0
El Diablo
It Wasn’t Me – from Architect
Since the listed Q didn’t show, and no one else stepped up, I had no choice but to take the lead and use my enhance mental capacity to scheme up a decent workout on the fly. Disclaimer provided, encouragement provided to push one’s self. Warm-ups conducted. Mosey’d to playground for …
Gorilla Complex – from Kenna Brah
With appropriate rock, at the “hill” Rnd 1 PAX performed the following OYO without stop: 8 Curls For Girls, 8 High Pulls, 8 Overhead Presses, 8 Tricep Extensions, then drop coupon for 8 Merkins. Bernie up and over the hill, jog back. Rinse and Repeat 8 Times. Rnd 2 Pull …
It’s going to be a Slower Pace – from Mahatma
El Diablo 8/9/2023 YHC was up out and 10 minutes give or take early……12 pax lingered in the early cool air of this late Summer morning. A broad disclaimer was give and 5 headed out as Knot bandits and 7 stayed behind wondering if they made the right choice. YHC …
Hump Day Beatdown – from Vagabond
Warmup 3 exercises then round the gym between each with bear crawls and lunges Pax choice under gazebo 0
El Diablo – from Pool Boy
Temperature 84 degrees. After giving brief disclaimer, Mosey to bleachers near back of the playround. Warmups – SSH Imperial Walkers Grass Grabbers Mountain Climbers Arm Circles Round 1 5 shoulder taps, 10 plank jacks, 20 merkins, 30 squats, run up and down bleachers, run around parking lot and back. 3x …
Three Sixes leading up to Poker Night – from Mayhem
Q arrived early to setup the cones 5:29 Hokie and the KnOT tribe tried to steal my Q thunder 5:30 sharp gave the normal disclaimer, reminding Pool Boy that Q actually is not a professional trainer Mosey near the tracks for warmup: AV (supposed to be slow, but Q was …
Deuce is Loose – from Vagabond
Dirty McDeuce Warmup – plus everyone traded / carried large log through beat down Gym: 12 rep of each exercise Derkins Sit ups Lunges ++++ Shoulder taps V ups Bobby Hurley ++++ Plank jacks LBCs Side lunges ++++ Nolan Ryan Freddy Mercury Bonnie Blair Each revolution: Bear crawl up ramp …
Not a professional, also not Kenna Brah… – from Bolt
Coming in hot and tempted to grab my speaker given Kenna Brah’s previously scheduled Q, I opted to have faith KB would screech in behind me to lead the BD—shoulda grabbed the speaker. Too late; disclaimer and urging the pax onto the field still hopeful for the Qs emergence during …
Remove the Fear-Cuffs – from Mahatma
For the last day of May and a holiday week there was a solid crowd of pax on hand. After a short disclaimer where the mental thought of removing whatever “fear cuffs” hold you back from expanding your discomfort zone, it’s time to reset. 3 pax broke off to KnOT …