Month: November 2023

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Fall-Themed Coupons

AO: atlantis
Q: Young Pawn
PAX: Toothless, Hair Band, DintyMoore
FNGs: None
COUNT: 4
CONDITIONS: 67°F and almost balmy 🌅

WARMUP: disclaimer, GMs, imperial walkers, M. Phelps, mosey, hip stretches

THANG 1: Pax retrieved their fall-themed coupons graciously provided by YHC’s neighbor and that noticeably differed in weight. Performed five circuits of the following with 7, 8, 9, 10, and 15 reps:
– Twenty-one gun
– Squat press
– Lunges
– Weighted carry
– 7 second rest and trade coupons

THANG 2: P-U-M-P-K-I-N has seven letters so did a round of sevens on the driveway hill, squats at the top, burpees at the bottom.

MARY: All pax get brownie points for incorporating coupons into Mary. Especially notable are @Hair_Band for modified HCFs and @toothless for crushing chests during leg lifts. Closed with one last set of hip stretches.

ANNOUNCEMENTS:
🦃 Hobblin’ Gobbler Thanksgiving morning at 6a, details in #green-machine
🎲 12/2 game night hosted by @Firefox, details in #2ndF

COT:
🙏🏻 Prayers for a struggling family known to @Dinty_Moore, families of @Pole_Dancer and @Hair_Band as they grieve deaths and prepare for the holidays, and Immanuel Church raising money to buy a building.
☕️ Coffeeteria followed at Ramblin’ Joes. 🎳👷🏻‍♂️🛢️

🚼♟️🎃

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AMRAP of AMRAPS

AO: the-knoll
Q: Malibu
PAX: Wolfpack, Sooie, Pebbles, El Capitan, Timber, G-string (Eli Kresta), AAA, morning star, Big Red, Bumblebee, Tonks
FNGs: 1 Tonks
COUNT: 11
CONDITIONS: Glorious 68 autumn morning, overcast.

WARMUP:
Mosey to the stop sign
20 Side straddle hops
20 Baby arm circles
20 Backwards baby arm circles
10 slow squats
10 slow Mericans
Individual stretching and F3 mission, credo, and 5 principles.

THE THANG:
AMRAP in 90s followed by 60s of rest, with two rounds per exercise:
Mericans
Iron Mikes
Flutter kicks
Dips on the stone table

Single round of politicians and bear crawls down+up to hill.

Mr. Spectaculars from the Stone Table back to the playground.

MARY:
20 Sit-ups
20 leg lifts

ANNOUNCEMENTS:
No noise November.
@Sooie is Q’ing on Monday at Ellingson Park.

Prayer requests: for strength amidst the work of fatherhood, especially at the close of a demanding day. For the best possible outcome of a difficult work day ahead amidst injustice. For perseverance as we gird for the cold winter workouts ahead.

COT:
I want to express my gratitude for this opportunity to work with the men in the Knoll these past few months, and VQ today.

Tomorrow we celebrate the Marine Corps birthday, one of my favorite traditions as a Marine. This tradition of coming together includes a birthday ceremony, cutting of the cake, and celebration of our storied past that is very near to me. Today it is a reminder to me to recall where we have come from and adversities overcome so as to prepare ourselves to fulfill the work before us. IWhat Marines celebrate today is an image of that remembrance, and how that call to excellence calls me to become a better man, every day.

And life is always a little brighter with some birthday cake! 😉  🇺🇸  🦅🌎⚓️ 🎂

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Devils and Coupons v0.2

AO: devilsden
Q: McAfee
PAX: Skeet, Flash, Linus
FNGs: None
COUNT: 4
CONDITIONS: Easy and breezey 60s

WARMUP: set up our game pieces, aka Troll Bait, aka Coupons, with PAX getting loose OYO. Special shoutout to Flash for getting in 2 miles via a nice mosey from his house to the AO!

THE THANG: Devils and Coupons v0.2!
There is a nasty troll that lives under the bridge at Devil’s Den, he’s a very nasty troll; slothful, lazy, arrogant, jealous, impatient, unkind, and persistently attempting to bring HIM down to his level. It is the physical embodiment of what Rogan and Goggins refer to as one’s “inner b”, and it must be defeated, again, and again, and again, in perpetuity.

To defeat the troll, our intrepid band took turns rolling for advantage and to determine rep count.
Station 1 – Dips (natural 2x multiplier)
Station 2 – Troll Killers aka Man Makers
Station 3 – Pull Ups (Merkins for the rest of the PAX)
Station 4 – Coupon Shoulder Press

Each round we increased the multiplier from 1x, to 2x, to 3x, and made it to 4x before time. In total each PAX performed ~100 dips, ~75 merkins, ~40 pull-ups, plus man-makers and shoulder press. Safe to say the troll was defeated, as were our arms.

ANNOUNCEMENTS: Chad Challenge at Misty Mountain on Friday!

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AMRAP AMTRACK at the Pain Train

AO: offthebooks
Q: Wolfpack
PAX: Siri, Wolfpack
FNGs: None
COUNT: 2
CONDITIONS: 57 and clear

WARMUP:
– Mosey around
– Baby Arm Circles
– BAC BACs
– SSH

THE THANG:
AMRAP for 90 seconds with 60 second rests

1/5 run

– Incline merkins
– Decline Merkins
– Merkins

1/5 run

– Jump squats
– Iron Mikes
– Wall sits

1/5 run

– Pull ups
– Dips
– Pull ups

1/5 run

MARY:

– big boy crunches
– flutter kicks
– leg raises

ANNOUNCEMENTS:
No noise November

COT:
The importance of being intentional with your actions

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Loving you was like Red

AO: middle-tooth
Q: t-cell
PAX: Focker, Young Pawn, Toothless, Michelin Man, Chariot, moneyshot, Oatmeal, Betty Ford, DrRupp, Subway, sooner, FeelTheBerns
FNGs: None
COUNT: 13
CONDITIONS:Warmer than expected. Lots of Red. We were in our Red era. Then the power of TSwift took over and we let her take us where she wished as we fired up the Red album.

WARMUP: 22 SSH, some GM and WMH, followed by some baby arm circles and squats.

THE THANG: Long mosey down Granny White, so much so that MM thought we were headed back to Lipscomb. Wrong. Headed to the Hill!

11’s with 2 exercises = 22 (fuzzy T Swift math) Burpees at the bottom, drop squats up top.

Mosey over to the pavilion where we worked out next two either a dead body or a man sleeping. We will never know, we had DID business to attend to. 25 dips, 20 inclines, 15 declines for 3 rounds.

MARY: No time!

ANNOUNCEMENTS:
Brewsday, Gobbler, check the Slack

COT: Grateful for Fockers vulnerability and sharing over some recent victories and growth. He’s a true HIM.

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Mighty Ducks/Flying V

AO: the-knoll
Q: Pebbles
PAX: Sooie, Malibu, morning star, Ex-Pat, Wolfpack, Siri, El Capitan, G-string (Eli Kresta), AAA, Timber, Smoltz 2.0, Bumble Bee 2.0, Big Red 2.0
FNGs: None
COUNT: 14
CONDITIONS:
No complaints

WARMUP:
1. Mosey to stop sign and back
2. Arm Circles
3. Don Quixotes
4. Slow Merkins
5. Slow Pushups

THE THANG:
Triple Deke!
Partner up to complete 100 Merkins, 200 big boys, 300 squats. 1 partner runs to backstop and back while the other is doing reps.

Triple Deke (Part Deux)
Partner up to complete 25 Pull Ups, 50 American Hammers, 75 step ups. 1 partner “Apollo Ono’s” around the playground (ice skating)

Blowout:
3 reps of run down the hill, politician back up

MARY:
15 Supermans with 3 count hold called out by @malibu

ANNOUNCEMENTS:
No Noise November
Hoblin Gobbler Run on Thanksgiving
Thanksgiving Cold Plunge with @Morning_star

COT:
Prayers for those men who could not make it this morning and those on the fence about coming.

My college coach ended every workout by saying, “Take care of yourself, then if you can, take care of someone else.” For a long time I thought this was selfish. Aren’t we called to be men for others?

As I age, I realize it is impossible to take care of others unless I’m fundamentally fit – mentally, physically, and spiritually. Thankful to this group of men who are helping me in all three areas.

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Stay classy out there

AO: iiipillars
Q: Zelenskyy
PAX: Grape, princessaurora, Pep, Tackle Box, Go Fish, Black Lung, Harbaugh, wardas1, YumYum, Two Face, Old Crow, Swiffer, Bard
FNGs: 1 Bard
COUNT: 14
CONDITIONS: warm and bright

WARMUP: mosey to field and do 2 laps
15 SSH
15 Face pulls
20 mountain climbers
15 LBAC F
15 LBAC R
15 WMH

THE THANG: 1. Bearpees: 🐻
Line up across the field, OYO 1 Burpee followed up by 4 count bearcrawl forward. Once you get to other side, rinse and repeat adding another Burpee. Get to 4 burpees.
2. Aiken Legs 🦵
Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Iron Mikes (10 each leg forward). 3 sets. Run a lap
3. B.O.M.B.s 💣
Partner up. Pax 1 does exercise while Pax 2 runs to the other end of the field. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 30- Burpees / 60- Overhead Claps / 90- Merkins / 120- Big Boy Sit-ups

ANNOUNCEMENTS: Hobblin’ Gobbler on Thanksgiving
No noise November

COT: prayers for Pep traveling to see his dad
Prayers for Mike and his ALS diagnosis
Prayers for various health issues at SPCA (Florez, Cleek, Osenga)

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A Nod to Bobby Knight

6 November Q

Temp : 55
Gloom : High
PAX : Michelin Man, Focker, Pedialyte, EZGO, Esposa, Deep State, CCR, Red Skull, Accounts Receivable, Movin On Up, Winona, Bagger Vance (QIC)

Mosey Bus loop.

WOR
SSH
Spider lunge
Reach throughs
90/90 Hip mobility w reach
Dynamic Hamstrings x 10 R/L
Reach backs
SSH

EVO I Playground
20” dead arm hang
5 Merkins, 10 Squats, 20 Lunges
RnR x 5

EVO II Basketball Court
Blocks
Butt Burners x 10 R/L
Block Swings x 10
SGL arm shoulder press x 5 R/L
RnR x 5

EVO III Parking Lot
Frog Hops F/R
High Skips
Bear Crawl
Gorilla Walk
Crawl Bear
Gorilla Walk
High Skips (R)

MARY
Pistol LBC R X 10 IC
Ola Dolly x 10 IC
Straight leg raise R x 10
Ola Dolly x 10 IC
Straight leg raise L x 10
Ola Dolly x 10 IC
F Kix x 20 IC
Pistol LBC L X 10 IC
90/90 Hip Internal/External Rotation x 10

TIME

BH – Hobbling Gobbler Thanksgiving morning. 0600 from Green Machine lot. Food, drinks to follow.

TAP – EZGO’s friend whose cancerous tumor miraculously disappeared.
The Gunn family and Derek’s battle with cancer.
The Mayernick family and Mike’s battle with ALS.

YHC,

🎒🐜

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Partner Smartner

AO: bomber
Q: DintyMoore
PAX: Papa Bear, Pep, Sherlock, Spinal Tap, Tim the Toolman, Vector, Wolfpack, 1 DR from Blount County TN
FNGs: None
COUNT: 9
CONDITIONS: Dark and Crisp

WARMUP:
Mosey around Start Ex
– partner up at parking lot
– Over/Under – 1 min each

Part 1
– Partner 1 sits on 6 with arms out to side doing heel taps in front
– Partner 2 jumps over arms/legs in clockwise manner
Part 2
– Partner 1 alternates low/high plank
– Partner 2 jumps over then crawls under
Part 3
Bear Crawl Tag – if your hand is touched then you leave the game area and do 5 burpees before re-enter

THE THANG:
Mosey to Playground
Dora Dora Dora
Same partners – partner 1 runs building perimeter while partner 2 does below
50 pull-ups
100 push-ups
150 squats
200 american hammers

MARY:
Mary – Go – Round for 10 minutes w/ each Pax choosing their favorite

ANNOUNCEMENTS:
Join #nonoisenovember

COT:
Upcoming travel and family dynamics surrounding those opportunities.

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King of the Hill

AO: thebuffalo
Q: greyalbum
PAX: 40 Minutes, The Bobs, Ultratecht, Hot Route
FNGs: None
COUNT: 4
CONDITIONS:
Extra crispy

WARMUP:
Mosey down the park road
Burpees
SSH
Mountain Climbers
Worlds Greatest Stretch
Mosey back to bball court

THE THANG:
Took coupons to base of Long Ave hill
One man runs up to the top to complete exercise while men at the bottom all run through separate exercises. Cycle through all PAX R&R

1. Top of hill – 10 blockees/bottom of hill squat thrusters with coupon

2. Top of hill 15 V ups with coupon/bottom of hill overhead press, curls, skull crushers, goblet squat, lunges, bus drivers

3. Top of hill 20 overhead press/bottom of hill curls, skull crushers, goblet squat, lunges, bus drivers

MARY:
Seated Freddie Merc
Prom Dates
Side Planks
Box cutters
Flutter kicks
American Hammers

ANNOUNCEMENTS: Check Slack

COT: Each man gave a brief life update on how they’re doing open to interpretation. We had a strong time of sharing. We all need each other. One person shared that they’ve learned with age that true strength is shown in your ability to ask for help.