Run, Ruck, KnOT or Tequila – from Hokie
Attendance was light… was it the tequila??? Mambi ran Kenner Brah & Big Willie Rucked I worked on Knees Over Toes Others slept after what I am sure was a great tequila tasting 0
Kenna Brah
Some ran, some stretched, some did knees over toes – from Hokie
Bolt lead stretch & Mobility witb Willie & Big Willie El Guapo lead 4 runners in intervals with First Shot, Mahatma, Mambi. Kenner Brah ran and then joined Hokie & Rougarou for Knees over Toes 0
Games!!! – from Vagabond
Warmup after short mosey Competitive Games: Bear crawl tag team around great lawn rest of team imp walker Jump rope 500 reps switch when stops or missing Waiting pax big bois Rifle carry coupon tag team 3x round great lawn run with coupon pax Frisbee relay drop? Return to start …
7s on 7/7; where’s Rudy!? – from Bolt
Mambi (welcome back Kotter) and Rougarou did KnOT. Warmorama of the usual to the usual tune with 5 bonus burpees at the end bc…well it is Friday! The Thang: Mosey to playground for Morning Call just for Rudy in support of his Murph training (yet no Rudy to be found). …
Goals and Accountability – from Rudy
Halfway through 2023, YHC knew it was time for a re-focus on acceleration: reviewing where we are with goals we set up back on January 1st, and setting up for growth over the rest of the year. So today’s Q would focus on Goals and Accountability. And even better – …
Kenna Brah showed up – from Kenna Brah
7 hearty souls showed up to see for themselves that the Q actually showed up. As a reward for their morbid curiosity, I invited the to a little fat melting exercise: Warmups – Properly Slow Abe Vigodas x 13 Arm Circle Circuit x 13 Imperial Walkers x13 Mtn Man Pooper …
Seriously FUN Mothership (Mothership 2023-06-24) – from Catfish
Conditions – Nice and cool and definitely NOT humid at all… The Thang Quick Mosey over to the peristyle for a warmup: Hip Circles (clockwise) x 5 (in cadence) Hip Circles (counterclockwise) x 5 (in cadence) Abe Vigodas x 10 (in cadence) Grass Grabber x 10 (in cadence) Peter Parker …
Tuesday Trifecta – from Bolt
Three options for the pax: Pai Gow sprinting, Scantron KnOT, Bolt S&M +1
Can I get the Instructions Again? – from Architect
Let the KOT folks get on with their routine, then gathered the PAX for some warm-ups and stretching. Proceeded to induce confusion early on which lingered throughout the workout. Everyone grabbed their favorite rock, and we made our way to the parking lot. I provided as much clarity as possible …