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 …
10 pax showed up to either do S&M with Bolt, Knees over Toes with Hokie, or Sprint under the instructions of Pai Gow. +1
12 pax awakened to 79° and a gentle breeze and came to the Wally to run, run faster, run not as fast, walk, ruck & KnOT 0
15 Pax showed up on a Tuesday morning to do one of those 3 things. 45 minutes later we did a CoT then hit Discipline is Destiny group. Just keep showing up! SYITG +1
Only 5 Pax (Charmin, two Yutes, Kenner Brah, Hokie, tenderloin) made it out in the cool 85° morning to run, ruck or KnOT 0
Birthday Q 8/7/61 Arm Circles Twists Imperial Walkers Abe Vigoda Low Slow Squat Flora 1-2-3 100 Merkins – P1 does 10 with feet on coupon. P2 holds plank with feet on his coupon. Flapjack. 200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ …
In a rare turn of events, we had no Ruckers, YHC was the only runner, and Hokie didn’t have his shoes KNoTted properly. Overall this workout was about putting our noses to the grindstone, doing what we are called to do, and trusting that we would all show up back …
Warmorama of the usual but almost with the wrong song—corrected, commence, complete. The Thang: Plank hurdles the length of the football field. Circle up past the goal post for musically directed work… Danger Zone: SSH the entire song except, squat 1x on title words. Starts as a cake walk, ends …
6 humble souls met together to mutually encourage and grow, 6 others went to strengthen their knee to toe ratio. Cautiously we moseyed to the rock pile for warmups – Arm Circle Circuit Hillbillys Toy Soldiers 4 ct slow squat, on the UP, 4 ct Cactus stretch Pick a rock …
Knowing another man was counting on me to keep him accountable kept me accountable and kept me from fart sacking. This is what’s valuable about F3. Two ran, three walked, four rucked, and all were accountable. 0
