Month: June 2024

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Burpee Warmup

AO: the-castle
Q: hambone
PAX: Chunks, Pep, Dilbert, Under the Table, Country Parkour, Sunshine
FNGs: None
COUNT: 7
CONDITIONS: Sky’s out thighs out

WARMUP: 1 lap truffle shuffle. Sunshine was looking good on the run.

THE THANG: Dilbert Country Parkour Country Parkour showed a tad late because of fatherly duties, but they definitely got the work in thanks to burpees.

Yes, burpees.

10 burpees. Go.

10 burpees. Go.

Feeling tired yet?

Chunks got out of the mental funk and started carrying the boats.

10 burpees. Go.

After 12 sets, Q decided he was no longer tired and decided to move the crew on.

The pax moved onto another lap around the park with a stop for low and slow merkins in cadence.

Pax finally moved to the hill to truffle shuffle up and do more merkins. Yeah, we did that a few times. Pep looked okay, but I promise he was feeling great.

Pax headed back towards the start and did some flutter kicks to round out the abs.

MOLESKINE: pax were sulking after the third set of burpees. How many more will we do? How much more of this can we take? Mind has a lot of power over the body.

All pax moved out of their funk and got hard after set 9. By set 11, everyone was getting stronger.

ANNOUNCEMENTS: nah

COT: prayers for kids present and kids to come.

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#Cruellhall is a prison

AO: cruelhall
Q: Donkey Hammer
PAX: Works for a Guy, Topanga, Cal Worthington, Michael Freiburg, Focker, Matador, Berry Brooks (ATM), Esposa, blackwidow, EZ-Go, Winona, Pedialyte, @mistamista
FNGs: None
COUNT: 14
14 strong were out for my first day as AOQ at cruelhall. Great morning to get out and sweat with you guys.

CONDITIONS: cool, cloudy…perfect for solitary confinement in a prison style workout

WARMUP: Easy jog to grab a bar of soap(concrete block).Mobility warmup including SSH, WMH, Michael Phelps, thoracic rotations, runner’s stretch, DD to UD, prone snow angels, supine pigeon, Jane Fondas, single and double leg heel taps over soap block.

THE THANG:
– Jailbreak: run around school to the playground for 2×5 pull-ups and bubkas. Back to the prison yard at the start.
– Juarez Valley circuit of alternating soap merkins, soap overhead LBCs, single leg squats and soap curls. Started with 20 reps and worked our way down to one.
– Another jailbreak around the school back to the playground for hanging knees to chest and v-ups x 2. Back to prison.
– 40 second high plank -> 40 second crab -> 40 second side planks
– Finished it up with 3 sets mountain climbers, goblet squats, and man makers till finish

MOLESKINE: EZ-Go left big shoes to fill. I will do my best to uphold the standard he set moving forward.

ANNOUNCEMENTS: 2.0 Workout on 6/8 which has passed. 70+ were out for a great workout including my 3 now named @horsesaw, @mulescrewdriver and @chickenwrench

COT: It’s an honor to lead this group and I’m excited for what the future has in store for cruelhall. The suggestion box is open. Please drop me a line with any ideas.

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Clubhouse

AO: offthebooks
Q: Go Fish
PAX: Grape, Zelenskyy, gov’t mule, Harbaugh, Howitzer
FNGs: None
COUNT: 6
CONDITIONS: amazing

WARMUP: none

THE THANG: 3.2 miles on the white trail at a 12:00 party pace

MOLESKINE: Will was destined to see those people again.

ANNOUNCEMENTS: 2.0 workout this morning!

COT: thanks to Go Fish for the prayer

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Pop Quiz

AO: mistymountain
Q: McAfee
PAX: Skeet, Transporter, Sanders, AK-47, Jaeger, Tater, Mt Man x3
FNGs: None
COUNT: 10
CONDITIONS: Beautiful 64 degrees

WARMUP: cherry pickers, toy soldiers, and LBCs

THE THANG: Pop Quiz!!
PAX had to do a changing mode of travel (lunges, broad jumps, duck walk, etc) to move themselves to the correct answer to a multiple choice question.
Correct answers got gold stars, 20 SSHs. Wrong answers got 10 burpees.
Vermont is the 14th state and Franklin Pierce was the 14th president!

Repeat X10

Next up a modified route 66, Merkins on 1 end, 4 count flutters on the other.

Finished off with 4 mins of Mary.

MOLESKINE:

ANNOUNCEMENTS: 2.0 workout tomorrow at 9!!

COT: Thankful for these steadfast men who model great behavior to my kids and their own. Prayed for continued strength for all the HIM to continue being forces for good in their homes and communities.

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Dick Winters Memorial D-Day Workout

AO: thebuffalo
Q: greyalbum
PAX: Ultratecht, Hot Route, The Bobs, Daylight, Hipster
FNGs: None
COUNT: 5
CONDITIONS: Mild

WARMUP:

Mosey to waterfront
SSH
Seal claps
Overhead press
LBAC
Runners Stretch

THE THANG:

MISSION OBJECTIVE #: Secure enemy position at the picnic shelter. First man full sprint to the shelter and back to drop his fictitious grenade and get back before it “explodes.” His time becomes the bar for the PAX.

Each subsequent man must make it back in equal or faster time. Any man who misses the time is wounded and must be healed by the PAX doing 10 burpees.

While each man makes his run the PAX alternate between Merkins and LBCs.

Once enemy position is secured PAX do 3 rounds of 10 pull ups, 10 dips, 10 WW2 sit ups.

MISSION OBJECTIVE #2: Get entire platoon 100ish yards from picnic shelter, across the grass field, to edge of woods into safety.

First man bear crawls across the field and then stands with raised fist once he reaches safety. His time becomes the bar for the PAX.

Each subsequent man must bear crawl in equal or faster time or he is considered wounded and must be healed by PAX doing 10 burpees.

While each man makes his way across the PAX will alternate between Squats and American Hammers.

1 man didn’t make it across in time and the PAX completed 10 burpees.

Slow mosey up the stairs through the woods. At random points Q yells “get down” and everyone planks and waits until cleared to continue moseying up the hill.

MISSION OBJECTIVE #3: Group wall sits behind rock wall at edge of parking lot. Keep your heads below the wall for safety! Everyone jumps over the wall, runs to the coupon pile, and carries a coupon over their head.

Once at the basketball court complete 20 overhead press, 20 curl, 20 row, 20 chest press, 20 skull crusher, 20 coupon crunches.

MARY
Leg raises
Prom dates
Radars
American Hammers

PLAYLIST: Band of Brothers Soundtrack

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Not Easy but Not Diabolical

AO: handsomizer
Q: Hair Band
PAX: Blueliner, Roadrunner, Cuban Missile, Black Lung, Lee LaFleur (F3 Tool), Old Maid
FNGs: None
COUNT: 7
CONDITIONS: slightly warm, mostly perfect

WARMUP:
SSHs
LBACs
Michael phelps
WMHs
Imperial walkers
Hillbillies
Walking lunge
Sprints (50, 75, 90)

THE THANG:
At the stairs:
10 burpees
Squat walk up stairs
Hold plank at top until all in
15 4ct mountain climbers
Recover, back to bottom of stairs

15 burpees
Squat walk up stairs
Hold plank at top until all in
Skip 4ct mountain climbers
Recover, back to bottom of stairs

40 dips
Squat walk up stairs
Hold plank at top until all in
15 4ct mountain climbers
Recover, back to bottom of stairs

40 (20e leg) iron mikes or bulgarian split squats
Squat walk up stairs
Hold plank at top until all in
15 4ct mountain climbers
Recover, back to bottom of stairs

Mary at bottom of the stairs
Squat walk up stairs
Mosey back to start

ANNOUNCEMENTS:
• 2.0 workout at middle-tooth tomorrow

COT:
• each man shared a prayer request or praise report: job search, family health, personal health, traveling mercies

Thank y’all for giving me the opportunity to lead. I’m blessed each day to be a part of this group.

Rock on,

Hair Band :the_horns:

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6/6 Beatdown

AO: atlantis
Q: Pole Dancer
PAX: CubCadet
FNGs: None
COUNT: 2
CONDITIONS: Hot and Muggy

WARMUP: Mosey around the perimeter, active warmups, and light stretching as we navigated to the Pizza Hut

THE THANG: Per instructions from SalPal we put on a nice beatdown to kick off a sweaty month at Atlantis. Sets of plyos separated by a run around the tank, adding one exercise each cycle

10x Burpees
Run

10x Burpees
25x Merkins
Run

10x Burpees
25x Merkins
50x Lunges
Run

10x Burpees
25x Merkins
50x Lunges
100x LBC’s
Run

10x Burpees
25x Merkins
50x Lunges
100x LBC’s
150x Squats

fin.

ANNOUNCEMENTS: None.

COT: Dedication is easy when its easy- and hard when its hard. Put in the effort when its hard and reap the rewards!

TUNES:
https://open.spotify.com/playlist/5PXraB53kZEAmOO6EXX3Wr?si=2bf95e09d9c64820

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Trip to the Zoo – Animals on the loose!

AO: the-knoll
Q: Pebbles , Sooie
PAX: Sooie, Nubbins, Timber, AAA, Wolfpack, El Capitan, Pebbles, Sparrow, Malibu, Ex-Pat, Fish Biscuit, Tonks, Iowa, IceBox
FNGs: None
COUNT: 14
CONDITIONS: Warm and damp

WARMUP:
Mosey around the backstop
Disclaimer given
Bac’s – Bac-Bac’s
Don Quioxte’s
Slow Merkins
Slow Squats
Stretch on your own

THE THANG:
THANG 1
2.0s picked an animal then pretended to be that animal while running around distracting the PAX doing station work. 2min at each station.
1. Dips
2. Swing pull ups
3. Jump Squats
4. Pull ups
5. Lunges

THANG 2
6 cones set 50yds apart. Do 6 reps of an exercise then sprint to next cone. (Burpees, WWIIs, Merkins, Lt Dans, Partner Carry x2)
Bear capture the flag
Toilet Tag
Bear Tag

MOLESKINE:
Reflection on the 80th anniversary of D-Day. Good reminder that the things we struggle with, while not to minimize them, pale in comparison to what those men did to earn our freedom.

ANNOUNCEMENTS:
Welcome Nubbins to the-knoll! Looking forward to many more beatdowns together.

T-claps to the one and only morning stār for completing THE STRUGGLE last night. Congrats to all those men who did a very hard thing together.

COT:
Intentions given and Sooie prayed for all.

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Ultimate!

AO: iiipillars
Q: wardas1
PAX: t-cell, Go Fish, Tackle Box, princessaurora, Grape, gov’t mule, Pep, Two Face, YumYum, moneyshot, Haggis, It’sJUSTLunch, Baguette, ironlung, Harbaugh, Full Monty, Fannie, Secret Stash, Howitzer, Swiffer
FNGs: None
COUNT: 21
CONDITIONS: humid

WARMUP: 30 of a lot of different things to try to make this feel like an actual workout

THE THANG: ultimate!

MOLESKINE: I believe the skins defeated the shirts, though it was a hard fought battle. No one knows the rules, and you know what, that’s ok.

ANNOUNCEMENTS: 2.0 workout today!

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Packing and Slacking

AO: the-knoll
Q: Pebbles , Sooie
PAX: AAA, El Capitan, Ex-Pat, Malibu, morning stār, Pebbles, Sooie, Sparrow, The Merchant, Timber, Wolfpack, Bumblebee (2.0), Link (2.0), Smoltz (2.0), Mucchi (2.0), Fish Biscuit (2.0), Tonks (2.0), Gabby Cat (2.0), Foxy (2.0), Big Red (2.0)
FNGs: None
COUNT: 20
CONDITIONS: perfect late spring morning

WARMUP:
mosey around the backstop.
Motivators from 7
BAC’s
BBAC’s
Slow Merkins
Slow Squats
Mosey to the flood table

THE THANG:
Pack Your Bags
2.0’s shared their ideal vacation spot and the 1 exercise they’d pack with them.
Total of 16 rounds of the exercises. 30 seconds on 30 seconds off. Had to run to catch our flight after we packed 9 bags.

Thang 2: Slacking
We setup a slack line and traversed it in various ways performing various exercises while waiting for to cross.

Thang 3: Game time
Infection
Toilet tag

MOLESKINE:
Reminder that unstructured time is great and sometimes it’s good to just do nothing together.

ANNOUNCEMENTS:
El Capitan AOQ FOR THURSDAY’S AT THE KNOLL! El Cap has been at the knoll since the beginning and always brings joy, encouragement, hardwork, and dedication! Looking forward to all that he’ll bring as AOQ! Baby G-string born last week!

COT:
Prayers lifted and offered!

Coffeeteria with bananas for all from Pebbles ! Chocolate Milk for the 2.0’s. :boar: :coffee: :tm: for the adults!