Backblasts

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Twice we climbed the holy mountain….

AO: atlantis
Q: SalPal
PAX: DintyMoore, sooner, Oatmeal
FNGs: None
COUNT: 4
idk what to tell you we ran to mount Kentucky and back. Coffee at White Bison bc Ramblin Joes doesn’t open at the right time anymore.

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Krazy Kickball & Our New AOQ!

AO: the-knoll
Q: El Capitan , Half Lyfe
PAX: Half Lyfe, morning stār, Derby, Sooie, Timber, El Capitan, Tebow, The Banker, @Golddigger, @Ninja (2.0), @AllStar (2.0), @Bumblebee (2.0), @Smoltz (2.0), @Biscuit (2.0), @JohnnyAppleseed (2.0), @GabbyCat (2.0), @Foxy (2.0)
FNGs: None
COUNT: 17
CONDITIONS: Low 70s & not raining!

WARMUP:

The El Cap Special w/ a dash of BACs + BacBACs (15x each), Willie Mays Hays, and a mosey to the treeline.

THE THANG:

Krazy Kickball!

Three thrilling innings of sweaty kickball shenanigans.

Rules for offense:
– base running is a MOT depending on inning & base (bear crawls, Imperial Walkers, lunges, politicians, somersaults cartwheels, etc.)
– PAX on bench perform exercise while waiting to kick (dips, step-ups, etc.)

Rules for defense:
– PAX in the field must perform an exercise while waiting (SSHs, squats, etc.)
– kicked ball cannot be fielded until defending PAX perform a set of exercises (7x WW2s, 5x Iron Mikes, etc.)

Team 2 had a walk-off single to win 5-4!

MOLESKINE:

It has been my joy to serve the-knoll as AOQ for the past year. I am thrilled to now pass the flag to a HIM who has shown strong leadership, creativity, and a quiet devotion to the Bellevue community.

Mazel tov & congratulations, Half Lyfe! We are so grateful for you & your willingness to lead our rowdy crew. :muscle:

ANNOUNCEMENTS:

4th of July convergence at handsomizer Friday!

COT:

– Countorama
– Nameorama,
– Named our fearless FNG @JohnnyAppleseed
– Closed in a prayer of blessing & thanksgiving for this new era at the-knoll
– enjoyed olive oil shots, cupcakes, chocolate milk, and coffee

:el-capitan:

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Sad Songs with Friends

AO: toratoratora
Q: 40 Minutes
PAX: Ultratecht, Hot Route, Space Baby, Conductor
FNGs: None
COUNT: 5
CONDITIONS: Perfect

WARMUP: Mosey and stretches

THE THANG:

:rock: Block Work (35 mins)
3 Rounds; 20 reps each
1. Thrusters
2. Curls
3. Overhead Press
4. Bent Over Rows
5. Squats
→ Run to the far building after each round

:wood: Partner Pull-Ups – 10 mins
At pull-up bars: partner up
– P1: Pull-ups (max reps)
– P2: Plank hold
– Switch. Repeat 3x.

:man-running: Hill Work – 5 mins
– Jog backwards up the hill
– Sprint up the hill and mosey down x3

:pray: Mary – 5 mins

ANNOUNCEMENTS: 4th of July workout (see general channel)

COT: End in sight for 40 Minutes job search

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Blow Out the Candles

AO: bomber
Q: Firefox
PAX: Sherlock, CubCadet, Papa Bear, Pep, Tim the Toolman, Wet Wipes, Black Lung, O-Captain
FNGs: 1 O-Captain
COUNT: 9
CONDITIONS: 85 and Sticky

WARMUP: Short mosey up to clubhouse and back.
– SSH, LBAC, Air Presses

THE THANG:
To celebrate YHC’s birthday, we rolled a red die and a blue die at Startex. 45 reps (each side, if applicable) of the exercise indicated by the red die, 46 reps (each side, if applicable) of the exercise indicated by the blue die. Run up to the stop sign and back, hold a plank for the six. Rinse and repeat. This including the following:
– 45 merkins
– 45 bulgarian split squats (each side)
– 45 dips
– 45 lunges (each side)
– 45 carolina dry docks
– 45 fire hydrants (each side)
– 46 boxcutters
– 46 leg lifts
– 92 american hammers (each side, the only exercise to be rolled twice)
– 46 V-ups
– 46 flutter kicks (each side)

Mosey down to playground.

Conveyer belt of pull-ups. PAX held a plank in a line. First PAX did 1 pull-up, dropped, shifted over one bar and did another pull-up, continuing to shift over one bar at a time until a full circuit of 14 pull-ups was completed. As soon as their was room, the 2nd PAX started. When a PAX finished their 14, they went to the back of the line and held a plank until their turn came up again. Everyone did two full circuits for 28 pull-ups.

Mosey back to Startex. 1 minute hollow body hold.

MOLESKINE:
– How did the conveyer belt work for everyone? Too confusing?
– PAX really stepped up to make O Captain welcome. Welcome, O Captain (My Captain)!

ANNOUNCEMENTS:
– Convergence for July 4
– Night Moves

COT:
– Losses and health issues in Black Lung’s extended family
– Wet Wipes’s Mom’s passing
– YHC’s recent anxiety episodes

Always an honor and a pleasure to lead y’all.

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That is a really big hill.

AO: thebuffalo
Q: Strutter
PAX: Hipster, Hot Route, Ultratecht, Hank Hill (F3 Plainfield), Makita (Anderson Fader), Strutter, The Bobs
FNGs: None
COUNT: 7
CONDITIONS: The gloom, she is warm.

WARMUP:
Short Mosey to
THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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The Guinea Pigs

AO: pain-train
Q: Hair Band
PAX: Cheeks, Half Lyfe, Timber, Shakira, FLO, Motorola, Siri, The Banker, Derby, Blinker
FNGs: None
COUNT: 11
CONDITIONS: warm and muggy

WARMUP:
Disclaimer with extra emphasis on staying hydrated and modifying as necessary

Mosey two laps around park
50 SSHs
25 8 ct Body Builders

THE THANG:

Round 1:
Burpee broad jump down about 20 yards and back in parking lot
Once back complete 10 atomic pushups
Repeat x 5 (the banker & timber did 6 i believe)

Break for water and breath, someone spilled their first merlot (maybe blinker?)

Round 2:
Sit Through Freeze tag, freeze tag but the unfrozen pax do cumulative sit throughs to unfreeze players

Mary to wrap up

MOLESKINE:
I think we often bring pride to our beatdowns and that hurts us. I expected to do more than I was able to do today and ended up having to modify some of my exercises to protect injuries. It was also hot and humid, there was a definite need for water. I’ve learned in 9 years of F3 that I have to push myself and only do what I can. There are some days that will inevitably be better than others.

ANNOUNCEMENTS:
4th of July Convergence next Friday at Handsomizer! Keep your eyes on the slack channels
July 10th Night Moves led by SalPal, keep your eyes on the slack channels

COT:
Each man shared something going on in their lives. Lots of prayer requests for healthy family members, requests for traveling mercies, and requests for practicing gratitude in life’s ups and downs

God Bless each of you, it was an honor to Q the Pain Train today. You’re amazing men and I’m grateful to be given the opportunity to work out with y’all.

:sign_of_the_horns: Rock on,

Hair Band

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It’s Too Humid for a Theme

AO: titan
Q: Firefox
PAX: Vector, Papa Bear, CubCadet, DintyMoore, Crawlspace, Salami, Choo Choo, GameStop, Cropduster, Sherlock, Spinal Tap, bluemule, Tim the Toolman, Pep, Right Said, Natural Ice, Downspout, Hacker
FNGs: None
COUNT: 19
CONDITIONS: Like the worst swimming pool ever

WARMUP:
– 10 FLBAC
– 10 RLBAC
– 40 Air Presses
– 15 Moroccan Night Clubs

THE THANG: Mosey to the circle
Part 1: PAX completed the following sequence and ran a lap, held a plank until all in. Performed 3 times.
– 50 LBCs
– 40 Flutterkicks
– 30 American Hammers
– 20 Boxcutters
– 10 V-ups

After 3 rounds, 30 V-ups. Mosey to playground.

Part 2: PAX split into groups of 3. 1 PAX ran around the dance center as the timer. 1 PAX did WW1s. 1 PAX did pull-ups with a leg raise. Everyone ran 3 times. WW1s until last group finished.

Mosey to Startex.

15 WW1s and almost a 60sec Hollow Body Hold.

MOLESKINE:
– Maybe my shortest backblast ever. With my big toe on the mend, I focused on core, keeping jumping and toe-bending activities to a minimum. No burpees or bear crawls to get on CubCadet’s good side. Feedback is always welcome.

ANNOUNCEMENTS:
– Convergence at greenmachine tomorrow for ultimate frisbee and Nantan handoff
– July 4 convergence at handsomizer

COT:
– Everyone shared a word/thought of gratitude. Special mention to Tim the Toolman who is thankful that we are able to support each other and still have reasonable and respectful discourse on topics on which we may disagree. :muscle:

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ISO Crazy

AO: the-knoll
Q: Sooie
PAX: Sooie, Half Lyfe, morning stār, Pebbles, El Capitan, Derby, Tebow, The Banker, Timber, Papa Bear, Bumblebee (2.0), Tonks (2.0), Fish Biscuit (2.0), Smoltz (2.0), Mushi (2.0), Gabby Cat (2.0), Foxy (2.0), Shakira
FNGs: 1 Shakira
COUNT: 18
CONDITIONS: 74 degrees sounds pleasant right? Wrong! Gills were required to breathe the 2:1 water/ air mixture.

WARMUP:
Head to toe mobility
BAC
BBAC
Low slow squats
Slow merkins
SSH (23 :goat:)

THE THANG:
Timber brings 0530 with him as he comes running onto the playground. I abdicate responsibility for any injuries one might endure over the coming 45 minutes by stating the non-professional capacity in which I will be leading, thusly shielding myself from a potential torrent of litigation.
We warm up.
Spoiler alert: it’s quite hot already. Nonetheless, we awaken our muscles from head to toe with Yes/No/Maybes, Baby Arm Circles, Back BACS, Low slow squats, low slow merkins, and SSH.

Now onto the thang: “ISO Crazy”
We partner up and establish four stations of isometric exercises. Between the stations the PAX perform:
– 10 planche merkins,
– 10 groiners,
– 10 jump squats.
The isometric exercises:
1. dead hangs,
2. fingertip plank,
3. tree/pole/wall sit,
4. hollow hold
are held until failure of one of the partners. The pairs are numbered off 1-4 and begin their respective isometric according to their number. 25 minutes of growling, grunting, grueling agony ensue. My plan, on paper, seemed to be but a gentle tempering of the mortal frame. The reality though was a gauntlet of pain.
The clock strikes 0600 and we’ve had enough. Time for games! Capture the flag! The 2.0’s demand that they take on the adults and we capitulate to this request. However, the first round the adults can only move by hopping on one foot. The 2.0’s score. Second round the adults must move by hopping on both feet. Half Lyfe leaps a flying tackle toward a 2.0 but misses his target and the 2.0’s score yet again. Chafed and chastened, the adults cast off all encumbrances and unleash their full footed fury. A wall of men prevent the 2.0’s from reaching the flag. Midfield, I reach the flag. Wheeling around with it firmly in my clutches, I let loose all reserves of energy and sprint toward our goal line! The adults score and 0614 strikes indicating the end of regulation gameplay. 2.0’s are victorious 2 to 1.

MOLESKINE:
I reflected on Ecclesiastes 4:9-10 and the importance of sharing our burdens. Coffee and fellowship is thoroughly enjoyed

ANNOUNCEMENTS:
The Knoll closed this Thursday (6/26) to participate in the convergence at greenmachine.
Special beatdown on July 1st at the knoll. You wont want to miss it!
4th of July convergence at handsomizer…on July 4th
Check slack for all other announcements.

COT:
Prayers offered. Coffee and chocolate milk enjoyed. Thanks El Capitan !

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Ready position, move!

AO: the-castle
Q: Strutter
PAX: Pep, hambone, Donatello, Strutter, Goodwill, Show me
FNGs: None
COUNT: 6
CONDITIONS: Already getting warm. Summer has arrived in middle Tennessee.

WARMUP: Mosey to the tennis court parking lot. 10 each in cadence
IST
SSH
Windmills

THE THANG: We took a short Mosey off campus to

MOLESKINE:

ANNOUNCEMENTS:

COT: