Hump Day Shenanigans – from Vagabond
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
PVC
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 …
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 …
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 …
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. * …
Friday morning Football – from Pool Boy
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 …
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.” …
10 things, 10 times, 10 times – from Kenna Brah
10 things 10 times, 10 times 1 is 1 for each movement 10 reps per exercise 10 exercise per rd 10 rnds NO WARMUP. Must start on time!! IN CADENCE 1 is 1 I’ll call count, but would love help! 2.7 sec per movement SSH TOY SOLDIERS IMPERIAL WALKERS MERKINS …
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