After enjoying Dax’s beatdown in the gloom at the Renaissance Sunday morning, I decided to take the Q at Rock City and do a modified rock version. Disclaimer 2 KnOTters went backward in one direction, Tenderloin forward in another, while 7 PAX moseyed to the 30yd line of the football …
Yes, International Mountain Day is really a thing. Started in 1993. So what better way to celebrate than by visiting the Pontiff Mountain. Pool Boy in full snowman attire to shield from the nearly 50 degree temps. Welcome back Logo! Great to see you out in the gloom again! Quick …
After being MIA for 28 days, YHC was determined to return and took the open Q for Rock City. 12 Pax gathered At 0530 we had a disclaimer and headed toward the rock pile for Warm-o-rama The first exercise will be Slow Vagoda’s … 1, 2, 3 … and the …
5:30am sharp start with a wind chill of 41 degrees. 6 for the real workout, 3 KnOts and Tenderloin. Disclaimer followed by announcement of my manniversary. Warmup: windmills, grass grabbers, hill billies, imperial walkers, SSH, both arm circles. To the rock pile, rifle carry a couple hundred yards. 3 minutes …
I arrived at the AO early to see Tenderloin getting his extra laps in as I scoped out the football field where all the work would get done today. As The Architect rolls in, he comments that I’m early which I proceed to brush off since I’m the Q. Anyway, …
Disclaimer/warm-up(with Squat twists)/football field – two groups with Rocks – curls, rows, overhead press, lunge walks, bear crawls, big boys….repeat with rifle carry, Rock out front, 8 count BB/Gym – calf raises, monkey humpers, repeat repeat/baseball field Hamma Train, Mary, COT Thanks for the opportunity to lead! +1
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 …
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. …
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 …
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 …
