Tag: AAA

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Another Round of Merkins

AO: the-knoll
Q: The Merchant
PAX: AAA, El Capitan, Sparrow, Sooie, Stubs, Pebbles, Wolfpack, Étouffée, Parka-Eh, morning stār, G-string, Half Lyfe, Timber, Papa Bear, Ex-Pat, Bumblebee, Rubiks, Gold Digger
FNGs: 1 Gold Digger
COUNT: 19
Warm-up:
SSH, BACs, WMHs, Motivators

The Thang:
HIIT Workout
20 seconds of work, 10 seconds of rest
6 exercises in a round, 75 seconds between rounds

Exercises:
Merkins
Sit Ups
Imperial Walkers
Merkins
Crunches
Squats

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Predictable as Sunshine: Cosmic rays and work

AO: the-knoll
Q: Malibu
PAX: Sooie, Half Lyfe, Étouffée, AAA, Malibu, Parka-Eh, Pebbles
FNGs: None
COUNT: 7
CONDITIONS: 57*F and gloriously warm for this dark.

WARMUP:
Mosey to pickup coupons, BAC/BBAC, slow squats, Freddie mercury, and stretching.

THE THANG:
(1) 15’ amrap: 5x ground to overhead with coupon, sprint to pavement.

Rest and stretch.

(2) 12’ amrap: 6x step ups, 4x half moons with coupon, ~10sec plank.

MOLESKINE:
One way I’ve recently been thinking about Integrity is: thoughts/words/actions all directed and ordered to the deepest good things. When I first listened to Papa Roach many moons ago, my bad choices left some Scars. As I’ve gotten older, I’ve been able to grow in the habit of Integrity by being more aware and intentional about the choices in life, and selective in making the right ones. Learning to Rise Again- like the Mary Ellen Carter- isn’t always the easy road but it’s one worth choosing.
My gratitude today for this group of men, who have helped me to live a life of greater integrity. Cheers!

ANNOUNCEMENTS:
BBQ on 4/6 @warner parks. See slack for more details.

COT:
Prayers for Josh, who has a long road of recovery ahead; a safe arrival of my folks today for a family visit; and those intentions in our hearts.

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Wake up early and work hard

AO: the-knoll
Q: Malibu
PAX: Pebbles, El Capitan, Wolfpack, AAA, Malibu, Papa Bear, Étouffée, Siri
FNGs: None
COUNT: 8
CONDITIONS: but nippy at the start but closed with some cosmic ray goodness and warmth at the end.

WARMUP:
Mosey to Peppbles’ place. Move 2k lbs of lumber, mosey back to playground and stretch (dealer’s choice). Prep for Thang 1 and Thang 2.

THE THANG:
(1) 15’ amrap: 7x squats + 7x Mericans.
Extra sauce for jumping squats, burpees, and variations galore.

(2) 13’ amrap: 5x plank walk outs, 10x sit-ups, 10x American Twists (variations encouraged).

MOLESKINE:
I‘ve been recalling recently the fact that I will one day pass away from this life. This reality focuses me more on living well, loving more, and giving of myself for others instead of the self-centered temptations I so often and so easily choose.
I also believe that at the end of my life I will be judged on how much I loved, and recently a friend encouraged me to try to live out and up this notion: how proud can I make my Heavenly Father when he has to judge my choices? A somber thought for sure, but a hopeful one when I know I am surrounded and encouraged by other men such as The Knoll is made.

ANNOUNCEMENTS:
Merican March Challenge. 4/6 BBQ meetup at Warner Parks.

COT:
Prayers for Étouffée’s friend Josh, El Capitan‘s dad, for good meetings for both Sooie and Papa Bear, and health of all our families.

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“What’s next?” 🤔 Hmm…

AO: the-knoll
Q: morning stār
PAX: Wolfpack, Stubs, Pebbles, Malibu, AAA, Sparrow, Parka-Eh, morning stār, Bumble bee (Q, 2.0), Link (2.0), Ice Box (2.0)
FNGs: None
COUNT: 11
CONDITIONS: chilly and windy

WARMUP: ground movement to the road and back: crawl crawl, army crawl, crab walk, duck walk

THE THANG:
Part 1: Q and dealers choice exercises (WW2s, merkins, motivators, Lt dans, squats, dead bugs, flex capacitors, whatever you want)

Part 2: 3 games of infection

MOLESKINE:
– YHC is a proud of Bumble bee
– Appreciate the PAX kind mumble chatter helping Bumble bee along

ANNOUNCEMENTS:
– merkin madness challenge (check slack)
– please turn you head lights off if you pull up to the park and are waiting to get out; we typically get blinded as we walk in

COT:
– count-o-rama
– name-o-rama
– Prayers for travel and hope for the heavy galettes

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Deconstructed Burpees

AO: the-knoll
Q: G-string
PAX: AAA, Sooie, Half Lyfe, Stubs, Lady Liberty
FNGs: None
COUNT: 6
CONDITIONS: Perfect! And luckily the grass was soft.

WARMUP:
– SSH
– Slow Squats
– Inch Worms
– Shoulder Warmup

THE THANG:
5 Rounds
– 15 Floor to ceilings
– 15 Groiners
– 15 Merkins
– 25 Yard Bearcrawl/Crawlbear back

4 rounds of Double EMOM
– 40 yard sprint
– 5-10 pull-ups

MARY
– Leg Raises
– Heel Taps
– Hollow Hold

MOLESKINE:
Talked about two questions from “Intentional Fathers”
What do you want your son to know how to do before he leaves home?
What do you want him to have experienced?

ANNOUNCEMENTS:
March Merkin Madness
Game Night
Night Moves
See the Nashville general channel for these.

COT:
Prayers were offered up.

Thank you gentlemen for letting me lead you this week! It has been and honor and a privilege.

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4-Stop Neighborhood Burn

AO: the-knoll
Q: El Capitan
PAX: Siri, El Capitan, Malibu, Sooie, Stubs, Wolfpack, Papa Bear, Sparrow, Pebbles, Pitmaster, @FLO, @AAA, @Iowa (2.0)
FNGs: None
COUNT: 13
CONDITIONS: Just cold enough

WARMUP:

SSH x25
Bacs & BacBacs
Yes, No, Maybes
Willie Mays Hays
Down Dog
Runners stretch
Back Stretches
Butterfly with deep breathing exercise

THE THANG:

Part 1

Neighborhood Mosey with work at four stopping points.

At each stop: 10 burpees, 15 overhead presses, 20 crunches, 25 squats

Rest :60 after each burn + share the 5 core principles of F3 + mission & credo

Final stop: plank crawl along curb as a group from one lit lamppost to another

Part 2: Cooldown

>From curb, as a group, slow lunge up the hill.

We played three rounds of Bear Crawl Battle Royale (Iowa was the juggernaut!)

Round of MARY

MOLESKINE:

My family has been out with the flu the last week & a half and my wife, unfortunately, has had the worst round of it. It has been humbling as a father & a dad to take care of her and my girls while she’s been sick. I’ve felt incompetent and clueless at times but it’s also been a good experience to grow. I’ve enjoyed the increased time spent with my girls as we’ve recovered together. Embrace those moments of incompetence & grow from them! It’s a good reminder of how much teamwork parenting & running a house requires. :pray:

ANNOUNCEMENTS:

Joy & thanksgiving for Sparrow’s new little one and for his wife’s healthy delivery!

Mystery V-Q on Thursday!! :party_parrot: :olive:

COT:

Nameorama, Countorama, and coffeteria enjoyed.

Grateful for y’all!

:el-capitan:

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Memory Game 2024

AO: the-knoll
Q: El Capitan
PAX: Half Lyfe, Papa Bear, Stubs, AAA, El Capitan, @TheJudge (2.0)
FNGs: None
COUNT: 6
CONDITIONS: Low 40s & overcast

WARMUP:

– Pilates flow stretches
– Run to tree line & back (25%, 50%, 100%)

THE THANG:

18 pairs of cards, each with a workout written on them.

PAX will circle around cards & take turns drawing.

If the cards drawn don’t match, all PAX will perform both card’s exercises 5x

If cards do match, no exercise is performed & the drawer can draw again.

Repeat until all cards are matched

We ended with 4 minutes to spare so waved goodbye to 2024 with 24 pull-ups.

MOLESKINE:

As we begin the new year, who in your life could you reach out to that’s lonely or “broken”? The memory game caused me to remember those in my family that struggle with mental issues or are sick and spend a lot of time alone or only with a caregiver. If every person is an Image-bearer, then every person is worthy of respect & your compassion. Who can you spend more time with in the New Year that could use a friend?

ANNOUNCEMENTS:

LeanPax begins 01/01. Q schedule for the-knoll is open for January!

COT:

Countorama, Nameorama, and closed with a prayer of thanksgiving + supplication for the sick.

Thank you Half Lyfe for bringing the coffee!

Grateful for y’all.

:el-capitan:

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Short Card, Knoll Ed.

AO: the-knoll
Q: Malibu
PAX: Pebbles, AAA, Waffle, Timber, Stubs, Sparrow, Sooie, morning stār, Malibu, Bumblebee
FNGs: None
COUNT: 10
CONDITIONS: 27*, frosty, and motivated.

WARMUP: Mosey to stop sign, BAC+BBAC, slow squats, imperial walkers, something else I can’t remember rn, and stretching on own.

THE THANG: modified version of a workout from an earlier life: the Marine Corps Recon Short Card. The Knoll’s edition of this is: tabata (120s work, 60s rest) of each:
Squats
Mericans
Burpees
Crunches (dealers choice of WWI, WWII, baby crunches, or other)
Mountain climbers
Flutter kicks
Burpees again
Daisy pickers
Back extensions
American Hammers

MOLESKINE: sometimes life stretches you and diminishes your ability to create new things. A lesson from Marine Corps days in these situations: sometimes the value of habits isn’t in something new but in going through something that works. Grateful for this community to do the work in the dark, cold, and yet wonderful mornings together.

ANNOUNCEMENTS: lean pax coming up in January.

COT: Closing prayers for family and brothers, in the words of a great friend (Peace at Last, JH Newman).

Coffeeteria ftw, thanks to Pebbles for bringing the brew!

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The freedom of forgiveness

AO: the-knoll
Q: morning stār
PAX: Timber, AAA, Sparrow, Half Lyfe, El Capitan, Étouffée, Papa Bear, Pebbles, morning stār, Pitmaster, Bumble bee (2.0), Shmoltz (2.0)
FNGs: None
COUNT: 12
CONDITIONS: chilly and windy

WARMUP: moved all the joints and some SSH

THE THANG: each packed picked up a coupon or two; this was their burden for the pilgrimage ahead.

We spent most of the time in the gloom walking in essential silence reflecting on parts of our lives that were painful.

We paused for body builder burpees, bird dogs and dead bugs with some step ups thrown in there.

YHC then invited each PAX to practice forgiveness through a simple yet practical process.

MOLESKINE: it was a pleasure sharing this sacred space with you all.

ANNOUNCEMENTS:
– leanpax is coming
– cold plunge battle happening at the-knoll on thursday; bring a down. Your clothes wont’ get wet unless it rains.

COT: YHC shared how forgiving myself for the consequences of my choices around toothcare in childhood has liberated me from regret, fear and anxiety.

May we all grow in the courageous skill of forgiveness,
-m*

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FREEDOM!

AO: the-knoll
Q: G-string
PAX: Pebbles, Timber, Waffle, AAA, Stubs, Sooie, morning stār, Ike(William Herbert), Bumblebee, The Judge, Rubix
FNGs: None
COUNT: 14
CONDITIONS: Warmer than Tuesday and wet

WARMUP:
13 of each for the colonies
– SSH
– Don Quixote
– Hill-billy
– BACs
– Merkins
– Indigenous people’s run to the stop sign and back

THE THANG:
– 56 Pull-ups for the 56 signatures on the Declaration of Independence
– 65 No Surrenders for the 65 countries who have won independence from Great Britain
– 76 Merkins for 1776 signing of the Declaration and the 76th birthday of the British Monarch, King Charles
– 87 Squats for 1787 ratification of the Constitution
Each of the PAX was encouraged to modify up or down according to their ability. There were Sandbags and Coupons available.

One of the cultural phenomenon lost as the British Empire spread was stone lifting in Ireland and Scotland. There were heavy stones of cultural significance that the people lifted as rights of passage, job interviews, funeral games, etc.
I brought a large stone from home that anyone who wanted to could attempt to lift. T-Claps to Timber and Waffle for lifting the stone, to Pebbles and morning stār for working together, Sooie for getting an ghaoth faoi (the wind under it), and to the 2.0s for their heart to try!!

MARY:
– American Hammers
– WW1s
– WW2s
– Panamas

MOLESKINE:
There were blocks and sandbags to allow PAX to modify up as well as options to modify down. Know yourself and what you need. Push yourself when you can, and pull-back when you need to.

ANNOUNCEMENTS:
– No Noise November
– Bingro

COT:
– Prayers were offered up.