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 it back to the Shovel Flag for the COT, where we prayed for numerous family and friends who are suffering right now.
Tag: Kenna Brah
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3 Steps Forward and 1 Step Back – from Charmin
Warm up:
15 SSH
10 Grass grabbers
10 neck rolls (on your own)
10 of each arm circles forward, bacwards, seal claps, t-claps, chinooks, and mnc’s.
14 kid n plays ( a new one Russo on the Northshore came up with, where it’s a backward lunge followed by a high knee extension to the front)Mission check: penalty 5 burpees.
“To plant grow and serve small workout groups for men for the invigoration of male community leadership.”
I won’t say who, but the group did have to do 10 burpees.
10 mountain climbers
5 merkins (focus on perfect form)The thang
Run forward three light poles – backwards walk one (back towards light pole #2)
When get to playground (which took longer than expected), 7 perfect form merkins
Exercise equipment, where each Pax picked a piece of equipment and YHC was the timer of 10 big boys. Rotate counter clockwise until all exercises were done.
2nd half of lap is run forward two light poles and backwards walk forward to 3rd lightpole (lit lights only).
YHC posed a question of how are we striving to fulfill the mission of F3 in our daily lives.
Get back to start we planked until all pax shared how they are and will strive to advance the mission of F3.
Ended with 10 perfect form merkins at the flag.
In prayer, YHC mentioned that the Lord calls us to perfection, and often, once we complete something easy we are asked to complete something more difficult. The goal is to always push forward and complete the mission.
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Easy as 1, 2, 3 plus an FNG – from Bolt
The pax gathered in the gloom, buzzing with excitement at the mere sight of the JBL speaker; great to see Kotters: Left Coast and Mambi along with Boo Boo who was doing penance for missing Thursday Rucking. Upon giving the disclaimer KnOTS headed their way while we were off to the middle of the field where the pax’s exuberance exploded upon hearing Rapper’s Delight, especially Vagabond, while Triple’s FNG certainly started to question exactly what he’d gotten himself into. Warmorama of the usual with demonstration/explanation for the pax who’d become Malware by the end of the BD (welcome to the gloom, brother). Music skip rule in effect.
The Thang:
Dry dock ladder up the bleachers
Squat ladder in reverse count down the bleachers, mosey to playground.Morning Call: all pax high plank while two pax do 5 pull ups, calling out the count for planking pax to merkin, Triple doled out a 5 burpee penalty about half through on a 5 minutes song with only 30 seconds to go. Mosey to the rocks.
Easy as 123 (AMRAP):
Chest press 1 min (really made the burpees tougher)
Burpees 2 min (goal 20+, Triple, fueled by competitiveness and his younger, lighter FNG’s stamina hit 32—impressive)
Step ups 3 min (the “Halfway there” announcement seemed to take 3 minutes)Circle up for 5 Absolutions OYO followed by Mary where Triple and YHC were feasted on by ants, ironically after YHC encouraged pax to seek an area without visible ant piles (the best laid plans…). KennaBrah took over the lead after my LBCs and Protractors (a pax favorite—Rudy where were u!?) with a plank/reverse plank alternating leg lift, while I disposed of the ants and passed it Cheese Steak for Hello Dollys and Mambi brought us home with ???
Return to the flag, COT and naming ceremony for FNG/Malware; come back for ur second BD and discover that F3 is for YOU. SYITG.
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Never Forget – from Bolt
22 years ago the USA was changed forever by an attack like no other; today we remember that day, honor those who died, offer reverence, and ponder the years in between as well as those ahead of us.
Warmorma of the normal stuff to everyone’s beloved lead off song.
* Mosey to JPAS
* Read flight details at each corner
* Sprint to corner 1 plank til 6
* Plankorama
* AA Flight 11
* Boston – Los Angeles
* Hit the North Tower at 0846
* 92 perished
* SSH x 92 OYO
* Lunge to corner 2 plank til 6
* Plankorama
* UA Flight 175
* Boston – Los Angeles
* Hit South Tower at 0903
* 65 perished
* Mt. Climbers x 65 OYO
* Sprint to corner 3 plank til 6
* Plankorama
* AA Flight 77
* Dulles – Los Angeles
* Hit the Pentagon at 0937
* 64 perished
* Squats x 64 OYO
* Lunge to corner 4 plank til 6
* Plankorama
* UA Flight 93
* Newark – San Francisco
* Crashed in Shanksville, PA at 1003 after passengers stopped attack
* 44 perished
* Merkins x 44 OYO
Staying in plank, each pax recounts that fateful day.* 9 Rounds of sprinting 1 lap up
JPAS steps and down the ramp, followed by 11 reps of the called exercise
* Sprint Lap 1
* Diamond Merkins x 11 OYO
* Sprint Lap 2
* Jump Squats x 11 OYO
* Sprint Lap 3
* Big Boy Situps x 11 OYO
* Sprint Lap 4
* Carolina Dry Docks x 11 OYO
* Sprint Lap 5
* Lunges x 11 OYO
* Sprint Lap 6
* Flutter Kicks x 11 OYO
* Sprint Lap 7
* Wide Merkins x 11 OYO
* Sprint Lap 8
* Sumo Squats x 11 OYO
* Sprint Lap 9
* Burpees x 11 OYO -
The not so secret Wally Sprint – from Fracsac
The Wally Sprint AO is no longer a secret, as could be seen with 17 posting today. Dinghy scoped it out last week and inevitably reported back to Moana that it was indeed an acceptable place to post. So Moana put his EH hat on and brought in a new member to our cult….err….Group!
10 Pax sprinted under the direction of Pai Gow while rest did Knots or S&M. There’s something for everyone on Tuesday at Pontiff, so come on out and then hit up the Discipline is Destiny discussion after.
COT
NMM
Welcome Judy P! It’s a reference to a judge and his last name is Long. Apparently we need help in the naming category. TCLAPS to Moana for the EH!
Oh, and Strava tells me I’m a local legend in the 400M at Pontiff. Think you can take the title? C’Mon!
SYITG
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The Day After the Day of No Labor – from Fracsac
10 pax showed up to either do S&M with Bolt, Knees over Toes with Hokie, or Sprint under the instructions of Pai Gow.
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Occam’s Razor – sort of. – from Kenna Brah
From flag to rocks – mosey’d
Pick a light rock, or a heavy one Mayhem.
Front Raise then full circle Clockwise/AntiClockwise 10x
Simulating a baseball or golf swing l/r 10x
Orbit the rock around your head CW/CCW 10X
Sumo Squats 10x
Slowsey to Parking lotPick Med Rock
Ladder Reps per round – 5/10/15/20/20/15/10/5 (100 reps per – for those who struggle with math)
At parking lot Move from tree to tree – at each tree 3 Burpees after the movements. Except for the 20 rep set – stay where you are for the downhill side of the ladder, then move on.
Rd 1 – Curls
Rd 2 – Rows
Rd 3 – Squats
Rd 4 – OHPEssentially there and back 2x.
See? it’s simple! -
Uptowner Old School AMRAPs – from Mahatma
YHC – showed up with 5 minutes, planted the flag AT the Rock Pile as we did pre plandemic. Dropped off his TJ Max bag with Pickleball gear then headed down to the cage arriving just as the seconds ticked off to 5:30. Quick disclaimer as the Knots crew headed to the track and the rest of the pax to a slow walk back to the rock pile all the while with chatter as to what’s this about an “old” starting spot for “the” Uptowner!
After 6 years YHC learned a few things and one is don’t get sucked in to the chatter as it will never go your way! So circle up for a warm up.
Various cadence:
2 rounds Scantron stretch
Side Lunge
Windmills
Nolan Ryan’s
Peter Parker’s
Mnt Man Poopers
Parker Peter’s
Forward Lunge Left leg with Arm circles
Flap Jack
SSHGrab a rock
1st AMRAP (as many ROUNDS as possible)
Thrusters (a.k.a. squat press) x 10
Merkins x 10
10 wall jumps or alternating step ups
Lunge walk from tree to light pole
Walk or run back
This is 1 round – complete as many rounds as possible in 10 minutesGrab your rock relocate on the other side of the road – 4 rounds of Mary
2nd AMRAP
6 burpees
Extended Curls x 10
6 burpees
Squat front raises x 10
Bernie Sanders from tree to power pole
Walk or run back
That is one round – again complete as many possible in 10 minutesRtn the rocks – 1 minute of plank to push ups
COT
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Tests of Strenth – my Festivus – from Rudy
YHC decided to try out some fitness tests that have been bouncing around in my head. Whenever I think “this is a bad idea, it probably won’t work”, I recall the immortal words of Hawgcycle from years ago – something to the effect of “Only one way to find out.”
So at 530 am, a solid group of PAX moseyed off towards the rock pile to get started. A warm up of some stretching and imperial walkers. Then a quick trip to the train tracks for some balance work. Try your best to get 5 squats in. Several minutes of this – SOGO was up to 20 squats, Mahatma had quit in frustration, and finally YHC managed 5 things that sort of loosely resembled squats. So lets grab a rock and head to the field.
At the field – YHC announces the Thang. 5 Fitness Tests. My Festivus, if you will.
Test 1: Rifle Carry your rock for 1 lap around the trap. YHC had been curious if this was doable, and if so – how long it would take. The answer: sort of doable, and roughly 5 minutes.
Test 2: The suck (7 SSH, 7 Merkins, 7 Squats), for 5 minutes instead of the usual 3. Dang, FracSac. Those farts were AWFUL.
Test 3: Bear crawl the length of the field, then lunge walk back.
Test 4: The Rock-Suck for 5 minutes. 7 Overhead Press, 7 Curl, 7 Row. Dang, Frac. Those farts were AWFUL. PAX kept shifting to avoid being close, but it didn’t matter. lack of wind meant that noxious fume just hovered over us.
Return the rocks.
Test 5: EMOM burpees for 5 minutes. Meanwhile, the Pickle-ballers decided to bail on this.
Back to the flag for COT. Thank you all for the many years of inspiration you have provided. And thank you Sky Q for the gift of one more year around the sun.
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Runners, a Rucker, and some pop-up Architects – from Charmin
Started with one rucker, four runners, and picked up The Architect along the way.
