AO: the-castle
Q: hambone
PAX: hambone
FNGs: None
COUNT: 1
CONDITIONS: FANTASTIC
Q: hambone
PAX: hambone
FNGs: None
COUNT: 1
CONDITIONS: FANTASTIC
WARMUP: Run
THE THANG: Run
MOLESKINE: This was probably too hard for you
ANNOUNCEMENTS:
COT:
#cruelhall heads north
AO: handsomizer
Q: Donkey Hammer
PAX: Focker, Patty, Freakonomics, Cuban Missile, Michael Freiburg, Young and Restless, Mistah Mistah, caprate, Black Lung, Natural Ice, Old Maid, Red Skull, Globetrotter
FNGs: 1 Globetrotter
COUNT: 14
CONDITIONS:
65 and pleasant
Q: Donkey Hammer
PAX: Focker, Patty, Freakonomics, Cuban Missile, Michael Freiburg, Young and Restless, Mistah Mistah, caprate, Black Lung, Natural Ice, Old Maid, Red Skull, Globetrotter
FNGs: 1 Globetrotter
COUNT: 14
CONDITIONS:
65 and pleasant
WARMUP:
SSH, GM, WMH, IW, hillbillies
Cat/cow
Thoracic rotations
High plank -> right/left foot forward with rotation
Prone snow angel
Prone scorpion
Down dog to up dog
Side lying shoulder rotation
Jane Fondas
Supine pigeon
Straight leg raises – R, L, B
THE THANG:
Dips x 25
Tabata – 45 seconds on, 15 seconds off x 3 rounds
Elevated shoulder taps
Step ups
Mtn climbers
Lateral lunges
Dips x 25
11’s ( although we only had time for about 4 rounds)
Kick throughs at the top/atomic merkins at the bottom
Jog back to the start
MOLESKINE:
What a great day to get out with the men on handsomizer. A few of the cruelhall made it out and it was a great time. Looking forward to you guys traveling south on October 4th for a visit. It was an honor to lead.
ANNOUNCEMENTS:
September 11th convergence at Capitol steps at 5:30am
10th Anniversary convergence September 14th at stonewall. Starts at 6am.
Half marathon training is ongoing. Nashville Half Marathon is October 26th. Join the nashville-half-marthaon channel if interested.
Congratulations Patty on your upcoming marriage. Wonderful news!
Welcome, @Globetrotter!
COT:
Proverbs 27:17
As iron sharpens iron, so one person sharpens another.
Let’s continue to be there for each other in pursuit of being the best version of ourselves
It was a great morning. Thank you for letting me join in.
Phat Cinderblock Workout
AO: pain-train
Q: Siri
PAX: The Banker, Timber, G-string, FLO, Pitmaster, Wolfpack, Sooie, Cheeks
FNGs: None
COUNT: 9
CONDITIONS:
Phat
Q: Siri
PAX: The Banker, Timber, G-string, FLO, Pitmaster, Wolfpack, Sooie, Cheeks
FNGs: None
COUNT: 9
CONDITIONS:
Phat
WARMUP:
stretching + shouldermania + mosey to stage to pick cinderblocks
THE THANG:
EMOM UNTIL FAILURE
3 Burpees + 3 cinderblock Front Squats with Overhead Press*
*On the minute, perform 3 Burpees + 3 Front Squats with Overhead Press. Burpees stay at 3-Reps every minute. The Front Squats increase by 1-Rep every minute (ex: 3 Burpees +1 FS, 3+2, 3+3, 3+4…and so on). Continue climbing the ladder of Front Squats until you can not complete the reps in that minute.
-Active Rest b/t Sets-
– mosey one lap followed by alternating sets of 15 (2-count) imperial walkers and 15 (4-count) SSH. 3 sets of each.
MOLESKINE:
T-claps to G-string for making it to 28 reps with a 54 lb cinderblock, and to The Banker and Timber for getting to 31 reps with standard cinderblocks :clap: :clap:
ANNOUNCEMENTS:
9/11 and 9/14 convergences. Some convo about the possibility of a Bellevue edition of Hunger Games Pitmaster Wolfpack :eyes:
COT:
Prayers lifted up. Thank you for letting me lead!
Basketball
AO: bomber
Q: DintyMoore
PAX: CubCadet, Firefox, Papa Bear, Pep, Sherlock, Tim the Toolman, Wet Wipes, Puzzlah, Hedwig, Dirtbag, Ronaldo 2.0, Leonardo 2.1
FNGs: None
COUNT: 13
CONDITIONS: perfect according to Wet Wipes
Q: DintyMoore
PAX: CubCadet, Firefox, Papa Bear, Pep, Sherlock, Tim the Toolman, Wet Wipes, Puzzlah, Hedwig, Dirtbag, Ronaldo 2.0, Leonardo 2.1
FNGs: None
COUNT: 13
CONDITIONS: perfect according to Wet Wipes
WARMUP: mosey around big field to batting cages
THE THANG:
Warm-Up
Jog around baseball field to the batting cage
Backside of batting cage has lots of coupons and grab 1 coupon per PAX
Two Rounds of 10 – EMOM
20 Bent Row
20 Alabama Prom Dates
20 Shoulder Press
20 Kremlin Twists
20 Elevated Push-Ups
20 Toes to Chin High Pull
20 Blockees
20 Alternating Shoulder Taps
20 Leg Raises
20 Lunges
After two rounds – run to school playground for basketball game. Split teams based on numbers and play 3v3 (both ends) with 20 second shot clock. Defense calls out shot clock while defending. Two five minute games were played.
Mosey back to flag
MOLESKINE:
It’s great to be back at the most respected AO in Nashville. Thanks for granting time away for gullivers-travels-challenge and for all our guest Qs during August.
ANNOUNCEMENTS:
23-year 9/11 Memorial Convergence at Capitol steps next Wednesday
10-year F3 Nashville Anniversary Convergence at Sevier Park next Saturday
COT: We all need a little more grace.
Sometimes the workout you end up doing isn’t the workout you planned but that’s okay because your intentions for the planned workout weren’t where they should’ve been.
AO: the-knoll
Q: Sooie
PAX: AAA, G-string, Lady Liberty, morning stār, Sooie, Sparrow, Timber, Dr Stogie, Bumblebee (2.0)
FNGs: None
COUNT: 9
CONDITIONS: :stars: 😎
Q: Sooie
PAX: AAA, G-string, Lady Liberty, morning stār, Sooie, Sparrow, Timber, Dr Stogie, Bumblebee (2.0)
FNGs: None
COUNT: 9
CONDITIONS: :stars: 😎
WARMUP:
Good Mornings OYO
Imperial Walkers
BAC
BBAC
T-Ups
WMH (review mission/core principles/credo)
Loose caboose mosey
THE THANG:
Tabata! 21 rounds.
12 seconds work
48 seconds active recovery/planks
Cycle through Merkins, Jump Squats, Plank toe touches. (20:23 total time)
Ultimate Frisbee ~10 minutes. Epic plays were made by all the PAX.
Recovery breathwork
MOLESKINE:
This week the-knoll celebrates 1 year of being in the books. To commemorate it we did Tabata with 12 seconds on and a total workout time of 20:23 to commemorate the year we launched. I had planned a different beatdown, one that would’ve been harder and more self serving but ultimately felt it wasn’t the right time and my intentions weren’t in the right place. Instead we did a challenging workout that allowed some time for conversation as well. Reminded me that no matter what we do, let’s check our intentions and be mindful of why we do what we do.
ANNOUNCEMENTS:
9/11 convergence at the Capitol Steps.
9/11 convergence at The Brig (F3 Franklin) grassland park if the Capitol Steps is too far a drive.
9/14 F3 Nashville 10 year anniversary Sevier Park.
COT:
Prayers lifted. Sooie Brewie enjoyed.
let’s workout but really let’s play games
AO: atlantis
Q: sooner
PAX: Oatmeal, Pole Dancer, Young and Restless, Schnauzer, Siri, Red Skull, Right Said
FNGs: None
COUNT: 8
CONDITIONS: glorious
Q: sooner
PAX: Oatmeal, Pole Dancer, Young and Restless, Schnauzer, Siri, Red Skull, Right Said
FNGs: None
COUNT: 8
CONDITIONS: glorious
WARMUP: brief mozy followed by active stretching
THE THANG:
Ab circuit to start
50 crunches
25 4 CT Freddie Queens
50 leg lifts
30 big boys
50 alternating horizontal arms
Speed ladder work while oatmeal set up the field
Ultimate
MOLESKINE: my face hurts
ANNOUNCEMENTS: stuff happening next week
COT: grief, healing, inspiration
On the Books Anniversary
AO: the-knoll
Q: Sooie
PAX: The Banker, morning stār, Sooie, Sparrow, Tea Party, Papa Bear, Pit Master, Dr. Stogie, Stubs, Eagle (2.0), The Judge (2.0)
FNGs: None
COUNT: 11
CONDITIONS: cool, starry, perfect
Q: Sooie
PAX: The Banker, morning stār, Sooie, Sparrow, Tea Party, Papa Bear, Pit Master, Dr. Stogie, Stubs, Eagle (2.0), The Judge (2.0)
FNGs: None
COUNT: 11
CONDITIONS: cool, starry, perfect
WARMUP:
Stretch OYO
Yes/No/maybe
BAC
BBAC
Overhead claps
Seal claps
Don Quixotes
Motivators (from 5)
THE THANG:
Split into 2 teams. Had 6 cones set up 15 yards apart. Each cone had a different exercise on it. Each team had to complete 200 reps of the exercise. The first team to finish the 200 reps captured the cone and added 25 reps to the next exercises.
1. Squats
2. Merkins
3. WW2’s
4. Monkey humpers
5. apollo ohno’s
6. Burpees
Next up a friendly game of capture the flag. Be warned Tea Party has some speed!
MOLESKINE:
“Outdo one another in showing honor”
Romans 12:10
I’ve been incredibly blessed to witness the transformations in the lives of the men at the knoll. Took time to recognize and honor the men both present and absent.
ANNOUNCEMENTS:
9/11 convergence at the Capitol Steps
9/14 F3 Nashville 10 year anniversary
COT:
Prayers spoken and offered.
PSL Hill Work
AO: titan
Q: Natural Ice
PAX: Pep, Crawlspace, Young and Restless, Spinal Tap, Salami, caprate, Black Lung, Papa Bear, Old Maid, Right Said, Dirtbag, Tim the Toolman, preacherman, Dragon Spark, Sherlock, Sharkbait, For Closure
FNGs: 1 For Closure
COUNT: 18
CONDITIONS: Perfectly Pleasant
Q: Natural Ice
PAX: Pep, Crawlspace, Young and Restless, Spinal Tap, Salami, caprate, Black Lung, Papa Bear, Old Maid, Right Said, Dirtbag, Tim the Toolman, preacherman, Dragon Spark, Sherlock, Sharkbait, For Closure
FNGs: 1 For Closure
COUNT: 18
CONDITIONS: Perfectly Pleasant
WARMUP: 30 SSH (I am just going to keep pushing that number up, because everyone starts to stop at 20), Little Baby Arm Circles, OHP, Seal Claps, Light Stretching
THE THANG: Hill Work
Pax Partnered Up. While partner 1 made the loop up and down the hill, partner 2 performed an exercise from the list provided by YHC. Upon returning, partner one performed the same exercise until both completed. Rinse and repeat all the way down the list.
Exercises in order:
**Plank Jacks**
**Up-Downs*
**Mountain Climbers**
**Plank to Push-Up**
**Kraken Burpees**
**Imperial Walkers**
**Nolan Ryans**
**Squats** –
**Peter Parkers*
**Inch Worms**
**Crunches**
**E2K**
Pax performed WW1s as we waited on the six.
We ended with Sprints, because 95% of people over the age of 30 will never sprint again.
Sharkbait clocked 2 miles of total running
MOLESKINE: We have 85 days left of pumpkin spice season. Enjoy it while you can.
ANNOUNCEMENTS:
Mens Group with YHC and Spinal Tap kicking off tonight 7:30 at the Ice Haus.
Wednesday 911 Convergence at the state capitol steps 5:30 launch
SATURDAY 10 year anniversary at Stone wall 6:00 am launch
COT: Prayers for travel and Right Said upcoming surgery
Why Burpees
AO: iiipillars
Q: Pep
PAX: princessaurora, gov’t mule, Zelenskyy, Tackle Box, Young and Restless, Two Face, YumYum, Foot Drop, RadioActive, Go Fish, thatdrimmel, Grape, KFC
FNGs: None
COUNT: 14
CONDITIONS
cool – fall weather (wear your beanie)
Q: Pep
PAX: princessaurora, gov’t mule, Zelenskyy, Tackle Box, Young and Restless, Two Face, YumYum, Foot Drop, RadioActive, Go Fish, thatdrimmel, Grape, KFC
FNGs: None
COUNT: 14
CONDITIONS
cool – fall weather (wear your beanie)
WARMUP
seal claps
air press
hillbillies
imperial walkers
good mornings
willie mays hayes
THE THANG
dora: 100 burpees, 200 dips, 300 fire hydrants
7’s: WWII’s, hand-release mericans
ANNOUCEMENTS
today (9/3) brews day at 12th south
9/11 convergence (check slack)
9/14 10 year anniversary 6am at Sevier Park by the pavilions
COT
prayer for grape’s parents