Beautiful Morning in Metry YHC arrived 5 minutes early and decided to review an article and got side tracked, looking up it had just turned 5:30. With haste YHC jumped out the truck, grabbed 2 blocks from the back and headed to the cage. The Knots crew was already peeling …
On a beautiful Friday morning, some stretched and others headed to the football field. Warmups consisted of Imperial Walkers, Grass grabbers, Peter Parkers, Parker Peters, Abe Vigodas etc Bogey and I took turns with the beatdown from Monkey Grabbers, Calf Raises to Derkins and Lunges(backwards and Forwards). Too many exercises …
Warmup Football field Bear crawl 10 yards, then 3 more stations 10 yards apart 20 reps, descending 16 12 8 4 Bobby Hurley Smurf Jacks Burpees x5 Thrusters Back pedal return Plank and wait for 6 Soccer COT +1
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 …
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 …
At 5:29am, we had a total of 4 PAX including 1 KnoTer. By 5:31am, we increased the number by 3. Appreciate Mr. Rogers’ jog to the flag knowing his tardiness. Disclaimer followed by a 200M mosey around half the track. Warmups included AVs, GG, PPP, MC, and Arm Circles both …
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 …
With a Q-less Rock City at 0530, the Knot’s Pax left to do their thing so YHC gave a disclaimer and took the reins. Started with a warmup on the field. Mosey to Rock pile and grab a medium rock. With this being anniversary of 9/11 we had a 9/11 …
Weather a nice 81 degrees. Quick disclaimer as Knots headed for their workouts and we hit the football field. With it being football season, thought some of us could relive our glory days. WARMUPS of: SSH Grass Grabbers LBC’s Arm circles Peter Parkers Imperial walkers Hillbillies Merkins 7 FOOTBALL WORKOUTS …
Black Jack 21s Run lap, warmup 7 stations Field burpees Sit-ups Squats Gazebo 1 Step ups alternating Derkins V ups Wall Gym Plank ups Wall step ups Incline wife pleasers Stairs Gym Calf raises Balls to walls 21 secs People’s chair Gazebo 2 Dips Bulgarian split Decline shoulder taps Hill …
