Backblasts

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Ten Trees!

AO: the-knoll
Q: Wolfpack
PAX: AAA, The Banker, G-string (Eli Kresta), Pebbles, morning star, El Capitan, Sooie, Bumblebee (2.0), Big Red (2.0), Link (2.0)
FNGs: None
COUNT: 11
CONDITIONS: Cold enough for gloves, yet warm enough for short sleeves… very confusing times we live in…

WARMUP: Mosey to stop sign then a series of stretching exercises led by Link.

THE THANG:
Thang 1
Huddle around the River Table to complete a series of exercises done in reps of 10. After each set of 10 you must run and touch a tree.

Round 1: Squats (5reps) Merkins (5reps) x10 sets
Round 2: Iron Mikes (5reps) Dips (5reps) x10 sets

Partnered up for the next two rounds:
Round 3: Picolis until partner returns from touching a tree x10 sets
Round 4: Shoulder taps until partner returns from touch a tree x10 sets

Thang 2
6 rounds of 1 minute freeze tag.
If you get tagged you must stand with legs apart performing Overhead claps until someone crawls between your legs to unfreeze you. All Pax got a chance to be “it”

Mary
LBCs and Flutter kicks

ANNOUNCEMENTS: Lots coming up! I encourage everyone to check out Toothless’s latest post in General for everything.

Tuesday 3/5 – Take Your Kid to Workout Day here at The Knoll… great chance to share our passion for the three Fs with your family, friends, Pax who haven’t come out in a while, and PAX who haven’t experienced the beatdown that is a 2.0 workout.

COT:
Sometimes showing up is enough.

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President’s Day

AO: iiipillars
Q: Baguette
PAX: Dollywood, Goose, princessaurora, Go Fish, wardas1, Pep, Black Lung, Grape, Tackle Box, Bard, YumYum, Gov’t Mule, Haggis
FNGs: None
COUNT: 14
CONDITIONS: cool and crisp

WARMUP:
4 laps
20 SSH
10 LBAC
10 RLBAC
10 OHP
10 GM
10 WMH

THE THANG:
Mosey to wall
145th Presidents Day (day after)
Groups of 2
1 person runs lap
1 completes exercises
145 x Step Ups
145 x Merkins
145 x WWI
145 x dips
145 x squats

Mosey to goal line
46 Presidents
16x15x15
Jump squat x Bernie
Man maker x lunge
Plank until all complete

Mosey to startex

ANNOUNCEMENTS: Plankpril is coming, thanks to PA for the coffee!

COT: Haggis job search, Grape’s M’s health

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Tortoise & Hare

AO: thestronghold
Q: Red Skull
PAX: Chunks, Right Said, Crawlspace, Judy, Decaf, Long Horn, Woodpecker, Wookie, Goldie Locks, Army Surplus, Yak, Lost & Found, Evel Knievel, Sunshine, Neanderthal Peach Pie, Prince’s Hot Chicken, Tatter Tot, Iron Flush, Mittens, Mr. Krabs
FNGs: None
COUNT: 22
CONDITIONS: Beautiful 36 degrees

WARMUP: SSH, Squats, IW, WMH, Leg Stretches

THE THANG: RUN!!! We met the train this morning so a trip around the white building was required. Not sure all made that trip because the times seemed a little fast.

2024 Course record was set by Right Said this morning – 21:00!

ANNOUNCEMENTS: The 4:13 Strong men are running the Dream Streets 5K on Saturday. It is not too late to join our team and run with us. Dream Streets is a great organization and we are happy to be supporting them. You can sign up for the race at their website.

COT: Yak closed us out with a prayer this morning.

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To the nines

AO: westeros
Q: DintyMoore
PAX: Chunks, Grape, Pep, Siri, Tim the Toolman, Wolfpack, Power Clean (F3 JeffCo, GTE Trainer)
FNGs: None
COUNT: 8
CONDITIONS: Crispy

WARMUP:
Warm-Up
SSHs – 14 in cadence
Low-n-slow Squats
Good Mornings – 5 OYO
Cherry pickers in cadence
Shoulder Routine in cadence
-Forward
-Backward
-Overhead Press
-Moroccan Night Club

THE THANG:
Run to Bridge – 3 rounds, 1 minute rep each
Komodo Dragon
Air Squats
Bird dogs

Run to Playground – 3 rounds, 1’ min rep each
Pull-Ups
Compass Lunges
Superman

Run to Hill – 3 rounds, 1’ minute rep each
Burpees – add a merkin each rep
Bearcrawl
Happy Crunchy Frogs

Mosey to Start and finished out third round of hill exercises and final two songs on playlist

Movie Songs – @chunks won the challenge to name the movie for each song
https://open.spotify.com/playlist/5o1FYgMAWfC5I6feour9Rm?si=K6W-tgdvRl6M1ZrC5mPzWA&pi=u-jB_4HrudSSKq

MOLESKINE: NA

ANNOUNCEMENTS:
Solid BrewRuck led by Cowboy over the weekend. greenmachine it’s just a mile workout coming up next week.

COT:
Prayers for Cowboy and family

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Anterior Mid Cingulate Cortex

AO: bomber
Q: Chunks
PAX: Crawlspace, hambone, Sherlock, Hair Band, CubCadet, Michelin Man, Tim the Toolman, Focker, Vector, Papa Bear, Firefox, Right Said, Wet Wipes, DintyMoore, Pep, 8 Ballz
FNGs: 1 8 Ballz
COUNT: 17
CONDITIONS: Brisk but Nice

WARMUP: Not today!

THE THANG:
Today’s goal was to grow our Anterior Mid Cingulate Cortex by doing hard things to accelerate our tenacity.

10 Burpee Buy In
Mosey to rock circle on the greenway
9 Burpees
Mosey back to parking lot with the abandoned Mercedes
8 Burpees
Boo Boo Bear Crawl to first island with left leg up
Boo Boo Bear Crawl to next island with right leg up
Mosey back to starting island
7 Burpees
Mosey to rock circle on the greenway
6 Burpees
Mosey back to parking lot with the abandoned Mercedes
Peter Parker/Alligator Merkins to first island
LT Dan Broad Jumps to next island
Mosey back to starting island
5 Burpees
Mosey to rock circle on greenway
4 Burpees
Mosey back to parking lot with the abandoned Mercedes
3 Burpees
Lunge Walk to last island
Mosey back to starting Island
3 Burpees
Mosey to rock circle on greenway
4 Burpees
Mosey back to parking lot with the abandoned Mercedes
5 Burpees
Squat shuffle left foot first to first island
Squat shuffle right foot first to next island
Mosey back to starting Island
6 Burpees
Mosey to Startex
7 Burpees
8 Burpees
9 Burpees
10 Burpees
20 LBCs
30 secs of flutter kicks

MOLESKINE:
Always an honor to lead at any AO, but this being my first time to Q at the illustrious Bomber was special. Hope everyone had a good time and grew their aMCC.

Welcome to 8 Ballz!
ANNOUNCEMENTS:
Brew Ruck 2/17/24 check slack or connect with Red Skull
@papabear needs some helpers to move a few pieces of furniture tomorrow at 9 am.
COT:
Prayers for @cowboy and family
Prayers for mental health. Don’t suffer in silence. Seek out others to talk to. We are not meant to do this thing called life alone.

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It’s Friday!

AO: thebuffalo
Q: Goose
PAX: 40 Minutes, White Cloud, greyalbum, Ultratecht, Daylight
FNGs: None
COUNT: 6
CONDITIONS: Mild

WARMUP: Willie Mays Hays, Forward Fold, Cherry Pickers, Arm Stretch

THE THANG:

Mosey to Roy’s and back

150 reps of with coupon of curls, squarts, incline merkins. Rifle carry coupon every 25 reps.

Adora: 200 SSH while partner runs Bball court

Circle Of Mary

MOLESKINE:

ANNOUNCEMENTS: check out the new AO in Hendersonville on Saturday

COT:

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Boops

AO: thestronghold
Q: baggervance
PAX: Skeet, Minnie Pearl, toga, Dan and Dave, Mullet, leatherneck, Decaf, Red Skull, Bill Dance, Casual Friday, Dantana, Woodpecker, D Pole, Wookie, Goldie Locks, Army Surplus, Yak, Lost & Found, Evel Knievel, Sunshine, Neanderthal, Peach Pie, Prince’s Hot Chicken, Tatter Tot, Iron Flush, Mittens, Mr. Krabs
FNGs: None
COUNT: 28
CONDITIONS: A Perfect 43 degrees

WARMUP: Disclaimer followed by SSH, IW, HW, Squats and creative stretching

THE THANG: Partner Up followed by a long two column Indian Run around the campus and to the basketball court.

Partner 1 does a stationary exercise while Partner 2 does a shuttle run, then switch: Round 1 – Side Lunge; Round 2 – Squat; Round 3 – SSH. Mosey to nearby building and hold wall sit while receiving instructions.

Mosey to the block pile. Partner 1 does a movement with the block x 10 while Partner 2 does a movement without a block, then switch: Round 1 – Block rows with opposite leg in the air + Up Downs; Round 2 – Bulgarian Split Squat with block + Reverse Up Downs; Round 3 – Block Step Ups + Peoples Chair

Mosey to the Gravel Lot and then line up for various modes of transportation – Bear Crawl, Crawl Bear, Side Shuffles, Skips and Boops.

MOLESKINE:

ANNOUNCEMENTS:
This class is two weeks away from completion of the 40 Day Challenge.

COT: We were reminded of the importance of locking arms with other men who can help encourage us and lift us up when we need it.

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AMMAP

AO: the-knoll
Q: Wolfpack
PAX: Sooie, El Capitan, Pebbles, Malibu, morning star, Bumblebee (2.0)
FNGs: None
COUNT: 7
CONDITIONS: B-E-A-uuuutiful

WARMUP: Mosey around. Open up them hips. Stretch those shoulders.

THE THANG:

As Many Merkins As Possible!
90seconds work/60seconds rest

Merkins
Dips
Run to backstop
Diamond Merkins
Carolina Dry Docks
Run to table
Incline Merkins
Squats
Run to the big tree
Flux Capacitor Merkins
Iron Mikes
Run to playground
Ring of Fire Merkins
Lazy Imperial Walkers

Mary: WW1, Box Cutters, LBCs with stretch’s in between

MOLESKINE: prayers for PAX health.

ANNOUNCEMENTS: Just a Mile at Greenmachine March 28th. Biscuit run coming up.

COT: It’s possible to take responsibility to lead while also asking for help. Each of the none Merkin workouts were called out by the PAX who came out. There’s no reason so go at it alone fellas!

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4 Minutes of Rest

AO: devilsden
Q: Flash
PAX: Woodchuck, Skeet, McAfee, Linus
FNGs: None
COUNT: 5
CONDITIONS: Crispy

WARMUP: None

THE THANG:

4 Rounds:

1:00 – Side straddle hops
1:00 – Lunges
0:30 – Hand release merkins
0:30 – Big Boy sit-ups
0:30 – Hand release merkins
0:30 – Big Boy sit-ups
1:00 – Squats
1:00 – Mountain climbers
1:00 – Burpees
1:00 – Lunges
1:00 – Calf Raises
0:45 – Plank
1:15 – Rest

Finish: Burpees ‘til 6:15 (about 2.5 minutes)

Enjoyed the mumble chatter amidst the work. Enjoyed leading everyone!

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Deck of cards workout

AO: the-knoll
Q: AAA
PAX: Wolfpack, morning star, Sooie, Pebbles, G-string (Eli Kresta), El Capitan, Malibu, Bumblebee
FNGs: None
COUNT: 9
CONDITIONS: 30 degrees, a little snow, a little
Wet.

WARMUP:
-Mosey to stop sign and back
-5 motivators
-10 lunges with twist
-Baby arm circles 12 forward 12 back
-10 Slow squat 4 count
-10 cherry pickers 4 count
-stretch out on own

THE THANG:
Card workout: cards were pulled one at a time from a 52 deck of playing cards. Yes number on the card determine how many reps of an exercise the PAX had to perform.
-clubs : mercans
– club facecard: mountain climbers
-hearts: squats
-heart facecard: jump squat
-diamonds: sit ups
– Diamond facecard: run to stop sign at top of hill and back
-spades: lunges
– spade facecard: iron mikes

Finished with ring of fire mercans: PAX had to hold the plank position while each PAX in order of where they were in the circle did 5 mercans.

MOLESKINE: Discussed how the anterior midcingulate cortex in the brain is like a muscle unlike many other parts of the brain; it can grow or atrophy based on the work you do. The anterior midcingulate cortex is linked to will power, discipline, and goals, and it is strengthened by continually doing things you may not want to do.

ANNOUNCEMENTS: biscuit run in Franklin coming up, terrible mile coming up as well will most likely send a carpool out there on that day.

COT: finished meeting in prayer.