Just Keep Moving – from Charmin
Talking with Tenderloin after a 2+ miles run, he said that we all just need to keep moving. 0
Hokie Pokey
Push It to the Limit – from Charmin
Today was about pushing it to the limit, either with running, KnOTibg, or running back to your house for a stretching pad becuase Boo-boo can’t handle the ground. Either way, we all came back (with some additional late comers) for the COT. Prayed in thanksgiving for new life and in …
Shmedium Rocks in the Field – from Mayhem
YHC grabbed the Q ten hours before game time. 6 PAX for the real workout. 7 PAX went to walk around with Scantron. Disclaimer followed by a mosey in the direction of the rock pile. Selected a well lit area so those that caught the train could easily find us. …
Running with Friends. – from Charmin
KnOTer’s aside, it seemed as if most of the Pax today ran with someone at some point. Goes to show that we all cross each others paths at some point. COT involved praying for those who are suffering and going through tribulations. +1
Gimme a minute – from Hokie
YHC reached out yesterday to ask who was coming and what was an exercise they would like to get better performing. War Eagle asked for squats Charmin asked for Merkins The three of us gathered this AM for a warm up of opening and closing the gate to get ready …
Can you see it? – from Charmin
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 …
Descend the Ladder con Roca – from Bolt
Warmorama of the usual; Vagabond erroneously thought Kenna Brah had the Q and I’m sure regretted showing up for another of my musically schizophrenic playlists. The Thang: Descending Ladder with a rock (10 reps/exercise down to 9, 8, etc. reps/exercise): Squat (coupon), OH press, Curls, chest press, tricep press. Begin …
KISS – from Hokie
9 Pax showed up to see Vagabond’s bag of fun Keeping it simple just two exercises 100 Merkins 90 Squats 80 Merkins 70 squats 60, 50, 40… Between sets Backwards run to irrigation then run back to the bacon As always closed with Sunday mornings +1
Consistency – Unchanging In Nature, Standard Or Effect Over Time – from Charmin
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 …
4 Corners – from Vagabond
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 …