Running Blockie Apocolypse

AO: thestronghold
Q: Natural Ice
PAX: Young and Restless, Red Skull, Dan and Dave, Skeet, Purple Tiger, Decaf, Hipster, Chunks, Barney, Natural Ice, Ice Box, Road Trip, Mullet, Pick Me, Singlet, Stir Fry, Boby Hill, Wendys,
FNGs: None
COUNT: 19
Conditions: Humid and PERFECT

Warm-Up:
We kicked things off with the classics: side straddle hops, light stretching, and a touch of Broga. Loosened up the shoulders with arm circles, overhead claps, seal claps, and Moroccan nightclubs. Knocked out a few Merkins to wake up the chest.

The Thang:
Everyone grabbed a cinder block coupon and got the run-down: this workout would be nonstop movement. Any downtime or wait-for-the-six moments defaulted to our “resting” move—lift block to shoulder, press overhead, switch sides, lower to ground, repeat.

We launched into a Blockee Apocalypse:
– Travel with your block
– Drop for a round of Blockees (Burpee + Merkin on block + overhead press with block)
– Start at 10 reps, decrease by 1 at each stop
– Between rounds, PAX rotated through WWIs, or our “rest” move

Made our way across the AO with grit and sweat. At the final stop, back at the starting deck, we flipped the script and hit one last set of 10 Blockees to finish strong.

Mary:
– Flutter kicks (too many)
– 20 WWI sit-ups in cadence

COT:
Wrapped with gratitude and a prayer for the men of 413 to stay strong and finish well.

Moleskin:
– Blocks were heavy
– Spirits were high
– No one quit in this group
– You can catch your breath with out stoping

SYITG
Natural Ice

Micro Murph

AO: the-knoll
Q: Sooie
PAX: Derby, Half Lyfe, AAA, Sooie, Sparrow, morning stār, Gold Digger, Tonks (2.0), Fish Biscuit (2.0), Bumblebee (2.0), All Star (2.0), Ninja (2.0)
FNGs: None
COUNT: 12
CONDITIONS: Cool. Humid. Spring.

WARMUP:
Get loose!
Head nods/shakes/circles in cadence
Shoulder rolls in cadence
BAC
BBAC
Low slow squats
plank knee tapping
Low plank -> high plank -> finger tip plank

THE THANG:
Micro Murph EMOM style.
EMOM 1 pull-up, 2 merkins, 3 Jump Squats, 20 yard sprint (30x). Focus on power and form!

Cooldown mosey
Mary

MOLESKINE:
Focus on the basics.

ANNOUNCEMENTS:
Check slack

COT:
Prayers offered. Sooie Brewie down the hatch.

For Old Time’s Sake

AO: sirellington
Q: Movin On Up
PAX: Deep State, Focker, Works for a Guy
FNGs: None
COUNT: 4
CONDITIONS: Moist

WARMUP:

20 SSH
15 Imperial walkers
15 Hill Billy’s
Willy maze
Mozy to sir E

THE THANG:

11s on the hill:
Bottom: 1 diamond mercan
Sprint up
Top: 10 jump squat
Lunge back down
SSH 6

Speed Bumps:
5 burpees
10 WWI
15 mercans
20 drydocks
25 squats
30 LBC
Back down and drop last workout
Do all exercises at last speed bump
SSH 6 at each bump

Mozy back

MARY:

20 Freddie mercs
10 Heal touched
20 Hello dolly’s

ANNOUNCEMENTS:

:eyes: Thinking about doing a last Tuesday of every month Sir E! (More to follow)

Tortoise & Hare, Run #3

AO: thestronghold
Q: Red Skull
PAX: Chunks, Wham-O, Young and Restless, Right Said, Barney, Decaf, Judy, Salami, Wendy’s, Ice Box, Stir Fry, Road Trip, Practice?, Bobby Hill, Life Saver, Mutt, Singlet
FNGs: None
COUNT: 18
CONDITIONS: Perfect running weather – 66 degrees

WARMUP: The usual: SSH, Squats, IWs, Stretches, WMHs

THE THANG: Partner Up and RUN!! Find someone that will push you to get better and run with them. It worked…5 PRs this morning. Our “All In” time is improving…today we were All In at 34:30 leaving time for a Burpee Apocalypse with some Squats mixed in just for fun.

MOLESKINE: Improvements are a sign of hard work. Please keep encouraging the 4:13 Strong men as they figure out what it means to fight for change in their life.

ANNOUNCEMENTS: The Struggle 004 is next week. If interested one of the final spots, reach out to tampalibra.

COT: Prayers for continued wisdom, strength and endurance.

Among Us! IRL

AO: the-knoll
Q: Sooie
PAX: Pitmaster, Tebow, morning stār, Derby, El Capitan, Half Lyfe, Ex-Pat, Sooie, Tonks (2.0), Fish Biscuit (2.0), Eagle (2.0), Bumblebee (2.0), Rubicks (2.0), Gabby Cat (2.0), Foxy (2.0)
FNGs: None
COUNT: 15
CONDITIONS:
On the rain-lashed knoll, beneath a sky of iron-wrought clouds, the sodden grasses cling to our boots like the tendrils of some voidborn beast. The air, thick with mist, melds garb to flesh in the cool, sunless, morning light.

WARMUP:
As the chrono strikes 0530, our band of 12—soon to be 15—gathers. I, the Q, begin by clearly stating the non-professional capacity in which I will be leading thus deflecting all potential lawsuits of disgruntled PAX.

We rouse the frame for the tasks ahead:
• Side Straddle Hops: 12, counted in cadence
• Baby Arm Circles: 12 forward, 12 reverse, in cadence, loosening shoulders.

Lo! Silhouettes pierce the mist— Tebow, Pitmaster, and Eagle, our tardy kin, swell our ranks to 15. We trek among the three beacons outlining the tasks to undertake a live, knoll rendition of Among Us.

THE THANG:
Three stations, ~80 yards apart in a triangular constellation, bear tasks to test our mettle. Each demands 260 collective reps, with a limit of 10 per PAX per visit:
• STATION 1: Pull-Ups/Swing Rows
• STATION 2: Dips
• STATION 3: Step-Ups, (2=1)
Papers drawn from the Q’s helm decree fates: 13 bear “C” for Crewmate, scattered to Beacons 1, 2, or 3; 2 bear “I” for Imposters cloaked in guile. The quest is clear: Crewmates must complete all station reps to triumph. Imposters must snuff out the crew with a silent tap to foot or shoulder, their treachery veiled by false labor.
The fallen enter a spectral limbo, holding a plank where they have fallen ‘til a passing crewmate spies them, then cycling a torturous mantra—10 Merkins, 20 WW2 Sit-Ups, 30 Squats—until the quest’s end. Emergency councils, summoned by SSH when any PAX begins hopping and all join, convene at the site of the fallen to banish a suspected Imposter.

The Clash:
I, first to fall, am tapped by an Imposter’s stealthy touch en route to Station 1. Planking in the wet grass, I await discovery. Tebow, true witness, finds me, but the crew, blinded by doubt, casts him out in a council. We two share the spectral cycle—10, 20, 30, a grinding hymn. Another falls, a second council banishes a crewmate in error. Four now haunt Station 1’s limbo. Yet a third strike reveals an Imposter—TONKS, unmasked by suspicious deeds! With one imposter left and nine crewmates standing, the stations’ tallies dwindle—10 reps remain at each. As 0600 chimes, the crew completes the final reps, claiming victory o’er the Imposters deceit.

The Pursuit’s End:
With tasks fulfilled, we turn to primal chases—games of Infection and Toilet Tag, fleet-footed sprints across the knoll until 0615 seals our labor.

MOLESKINE:
Outdo one another in showing honor.
-Romans 12:10

We take time to honor one another. Prayer requests offered.

ANNOUNCEMENTS:
Check slack

COT:
Enjoyed the more laid back pace of Summer sipping Mtn. Mojo and Choco milk whilst the 2.0’s frolicked amongst the playground.

Wolfpack Needs To Make Better Decisions with His Money

AO: pain-train
Q: SalPal
PAX: Siri, Gecko, FLO, Pitmaster, Half Lyfe, Cheeks, I’m blanking on one of y’all’s name I’ll update after I check the HCs or if someone corrects me.
FNGs: None
COUNT: 8
CONDITIONS: It was perfect.

WARMUP: Quick mosey around path.

THE THANG: Partner up for The 1975 Dora

Set 1; Travel – Broad Jumps
75 Merkins
75 Dry docks
75 air presses
75 Hand release merkins

Set 2: travel – bear crawl
75 Squats
75 iron mikes
75 lt dans
75 line jumps

Set 3: travel – Bernie
75 WW1s
75 LBCs
75 Thrusters
75 Catalina Wine Mixers

Set 4: Travel – Crab walk
75 Peter Parker’s
75 Screamin’ Eagles
75 Burpees

AFAIK no one got burpees. Pay up Wolfpack

MOLESKINE: “I crab walked just so you could do 12?!” Cheeks with the quote of the day

ANNOUNCEMENTS: See Slack for events, especially Murphs.

COT: prayers for intentions spoken and unspoken.

See yall in Q3.

Derby’s 2nd Race

AO: the-knoll
Q: Derby
PAX: morning stār, Half Lyfe, AAA, Ex-Pat, Sooie, Pitmaster, @GoldDigger, @Bumblebee (2.0), @Birdman (2.0), @Allstart (2.0), @Eagle (2.0), @Ninja (2.0), @Rubics (2.0)
FNGs: None
COUNT: 14
CONDITIONS: Perfect

WARMUP: 5 Good Mornings, Baby Arm Circles, Big Arm Circles, Back Backs, Willie Mays Hayes, SSH

THE THANG: EMOM – Merkin Mania

Mosey down the street (10 burpees halfway)

0-5 Minutes: 10 Merkins w/ 20 Crunches
6-10 Minutes: 10 Merkins w/ 30 sec Butterfly Kicks
Mosey down the street (10 burpees halfway)

11-15 Minutes: 10 Merkins w/ 20 Lunges (1 is 1)
16-20 Minutes: 10 Merkins w/ 30 sec Freddie Mercuries
Mosey down the street (10 burpees halfway)

21-25 Minutes: 10 Merkins w/ 20 Jump Squats
26-30 Minutes: 10 Merkins w/ 30 sec WWII’s

Wrapped up w/ Merkin Burnout

MOLESKINE: Both beatdowns were loosely reflective of the first I attended at The Knoll and Pain Train. Used those to reflect on my appreciation for F3 and the incredible Men I’ve met in this journey.

ANNOUNCEMENTS: Thank you Sooie for the brew! Congrats on setting what we believe is The Knoll Merkin record of 375 Merkins!

Family Campout last weekend of May. See morning stār for further details.

COT: Safe travels to those hitting the road this weekend.

Thank you for the opportunity to lead this morning!

-Derby

Pickleball

AO: atlantis
Q: Subway
PAX: Toothless, Oatmeal, Puzzlah, SalPal
FNGs: None
COUNT: 5
CONDITIONS: beautiful and gravely

WARMUP: stretching

THE THANG: 2v2 on a slightly smaller then regulation pickleball net. Odd man out reffed / worked out while watching.

MOLESKINE:

ANNOUNCEMENTS: Thank you to sooner for lending the 12ft (not regulation 20 ft) net. Also thank you to Toothless for some really amazing Brooklyn coffee.

COT: :cucumber: :tennis:

Fun & Games

AO: thestronghold
Q: Minnie Pearl
PAX: Wham-O, Purple Tiger, Right Said, Skeet, Young and Restless, bluemule, Barney, Decaf, Minnie Pearl, Mutt, Ice Box, Practice?, Stir Fry, Road Trip, Singlet, Bobby Hill, Wendy’s, Life Saver
FNGs: None
COUNT: 18
CONDITIONS: Beautiful

WARMUP: Nope

THE THANG: Gorilla Complex
-8 curls
-8 rows
-8 presses
-8 triceps extensions
-8 merkins
-short run
Perform 8X

To elevate and reward morale, we played several games along the way.
-Rochamburpees
-Duck Jousting (bluemule would probably have won if he wasn’t robbed)
-Bear Crawl/Broad Tump Tag
-Guantanamo

MOLESKINE: Blessed is the man who delights in the Law of the Lord

Psalm 1
Psalm 16:11
Psalm 37:4
Psalm 20:4
Psalm 17:14

ANNOUNCEMENTS:

COT: prayers for endurance, hope, peace, communication. Also prayers for the health of family members.

Tortoise & Hare, Run #2

AO: thestronghold
Q: Red Skull
PAX: Minnie Pearl, bluemule, Right Said, Decaf, Young and Restless, Wendy’s, Ice Box, Stir Fry, Road Trip, Practice?, Bobby Hill, Life Saver, Mutt, Singlet, Hoop Dreams
FNGs: None
COUNT: 16
CONDITIONS: 72 degrees and humid…our first warm run of the year!

WARMUP: SSH, Tappy Taps, Windmills, Squats, IWs, Stretches, WMHs

THE THANG: RUN!! We got stopped by the train today and had to detour back around the white building. Now everyone knows the alternative route.

An overall great effort today resulted in 7 out of 9 4:13 Strong men setting a course PR!

MOLESKINE: Hard things get easier with more repetitions, so keep doing hard things.

COT: Prayers for strength, endurance and courage.