Tag: AAA

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National Parks Road Trip Tabata!

AO: the-knoll
Q: El Capitan
PAX: Sparrow, AAA, Papa Bear, Timber, Wolfpack, morning stār, The Merchant, Pebbles, Tea Party, G-string, Sooie, El Capitan, Bookworm, Fishbiscuit, Tonks, Bumblebee, Eevee
FNGs: 1 Eevee
COUNT: 17
CONDITIONS: Muggy mid-70s

WARMUP:

– Bacs + bacbacs 15x
– Downward dog + cobra + plank leg stretch
– Willie mays hays OYO
– Imperial Walkers 15x
– Motivators to 5

THE THANG:

National Parks Road Trip Tabata
(1:45 on, 30 sec. rest, rotate)

It’s good to backpack with a buddy- pair up to visit the Parks together.

1. (Joshua Tree) Hangs Monkey bars
2. (Acadia) Tandem leg-lift thrusters: lie on backs with linked arms, lift & kick sky with both feet
3. (Black Canyon) Dips
4. (Arches) Lieutenant Dans with 18lb. cases
5. (Denali) Coupon floor-to-ceiling (49lb. Case + 29 lb. case + boulders for 2.0’s)
6. (Sequoia) WW2s with axe throws
7. (Everglades) Swing presses
8. (Death Valley) Line touch moseys

Repeat circuit 2x

MOLESKINE:

The National Parks have been called America’s Best Idea. There are few natural places in the world more glorious than the Parks. Visiting one causes you to feel a sense of smallness, wonder, and gratitude for the opportunity to just be “here.”

Some of my favorite memories with my family growing up are at the Parks, especially as our family business began creating National Parks artwork + products.

I encourage each of y’all to go visit the Parks when the opportunity arises & make memories with those you love. Cherish this American heritage that has been preserved for you & your children to enjoy.

ANNOUNCEMENTS:

Check Slack for the latest F3 news & updates.

COT:

Countorama & Nameorama (welcome @Eevee!)

Ended with the Lord’s Prayer & gave thanks to our Father in Heaven for our health & the fellowship of the PAX. It was a joy getting stronger together today.

Thank you Sooie for the Brewie!

:el-capitan:

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Tabata to Johnny Cash

AO: the-knoll
Q: Timber
PAX: Pebbles, The Merchant, morning stār, The Banker, Sparrow, El Capitan, AAA, FLO, Timber, Eric Phillips Snapshot (Suncoast), Tea Party, Smoltz (2.0), Bumblebee (2.0)
FNGs: None
COUNT: 13
CONDITIONS: mid 70s, no dew on the grass

WARMUP: 3 sets of 50 yard jogs, SSH, merkins, squats, mountain climbers, lunge streches (covered F3 mission, principles, credo here)

THE THANG: played to the tunes of Johnny Cash hits
Station 1 (Tabata): 30 seconds on/15 sec recover, 6 exercises, 5 rounds; Exercises: merkins, squats, dips, burpees, split squats, LBCs
Station 2 (Pull-up challenge): 6 minutes (I said 5, but we ended doing 6 minutes), set of 10 pullups followed by ~100 yard run, 9 pullups/run, 8….Challenge was to see if you could finish before time was up.
Station 3 (Marys): American hammers, Big Boy SUs, flutter kicks, pickle something (Eric Phillips Snapshot (Suncoast) you’ll have to remind me of the name – we’ll do them again for sure!)

MOLESKINE: it was great to have our guest from Florida stop by (Eric Phillips Snapshot (Suncoast)), El Capitan came through again with some ever delicious Mtn Mojo, The Banker and Pebbles were closest to finishing the pullup challenge (I think they got to 2 pullups); Smoltz says he finished, but I’m not sure I can believe him.

ANNOUNCEMENTS: check F3 channel for details!

COT: Don’t be afraid to seek challenges. Putting ourselves in front of something we fear (even if small) can help us develop courage we’ll need in bigger moments. Also, a reminder to continue practicing gratitude – a pillar of happiness!

Thanks for coming together with me in the gloom boys!
-Timber

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Pyramid of Pain

AO: the-knoll
Q: The Merchant
PAX: morning stār, Pebbles, AAA, Sooie, Malibu, Timber, Fish Biscuit (2.0), Tonks (2.0), Bumblebee (2.0), Iowa (2.0)
FNGs: None
COUNT: 11
See you all at Sooie’s birthday bash tonight and at my Pain Train Q and Hunger Games tomorrow!

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Battle

AO: the-knoll
Q: Pebbles
PAX: El Capitan, Sparrow, SalPal, Sooie, morning stār, AAA, The Banker, FLO, Tebow, Tea Party, Malibu, voucher, Bookworm
FNGs: None
COUNT: 14
CONDITIONS: Perfect

WARMUP:
Bacs
Bac-Bacs
Don Quixotes
Slow Merkins
Slow Squats
Stretch On Your Own
Disclaimer Given
Mission Stated
Core Principles Recited

THE THANG:
Thang 1
DORA (modified) – partner up, one person runs 100M while the other performs reps of the following exercises. Repeat until all reps are done.
200 Dips
100 Burpees
50 Pull Ups (100 swing ups)

Thang 2
11s on the hill
Carolina Dry Docks
Lt. Dans

MOLESKINE: Our role as men is hard. For me it feels like the entire day is dealing with truckload after truckload of crap that comes my way. This is the battle, to not become discouraged or shirk my responsibilities in the face of daily struggles. Keep battling.

ANNOUNCEMENTS:
Welcome :party_parrot::party_parrot:Tea Party :party_parrot::party_parrot:
Brewsday TONIGHT
the-knoll will be closed on July 4th so everyone go to greenmachine for a convergence!
Gulliver’s Travel challenge all of July and August
Check slack

COT: Prayed for 2 children to find a home, 13-year wedding anniversary, and all present.

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War!

AO: the-knoll
Q: Sooie
PAX: AAA, Ex-Pat, FLO, morning stār, Pebbles, Sooie, Sparrow, Bumblebee (2.0), Barfly, WordPress
FNGs: 2 Barfly, WordPress
COUNT: 10
CONDITIONS: Cool, Humid, mist on the knoll. Perfect way to kick off the longest day of the year!

WARMUP:
top to bottom
Yes/No/Maybe’s in cadence
BAC
BBAC
Overhead claps
Don Quixote’s
Low slow squats
Slow merkins
Scorpion stretches

20 yard sprints between cones at 20%, 40%, 60%, 80%, 100% speed.
Team competition to pick up the most cones on the 120 yard sprint back.

THE THANG:
War! Broke out the ol’ Deck O’ Cards, maintained the 2 teams from the cone competition. Proceeded to play war. Winning team did 1 of 3 exercises based on the color of the face up suits. Losing team did combination of exercises based on the suit.
J = 11
Q = 12
K = 13
A = 14
Winning team exercises:
:large_red_square: = air presses x total
:black_large_square: = Spicolli’s (calf raises) x total
:large_red_square: :black_square: = Imperial walkers x total
Losing team exercises:
:heart: = burpees
:diamonds:= WW2’s
:clubs: = dips
:spades: = squats

MOLESKINE: Had fun playing the game yet it reminded us of tensions, struggle, uncertainty, and injustice around the world. Shared Psalm 46 as a reminder of something more secure and more foundational than what we can see in the world around us.

ANNOUNCEMENTS:
:alert: VQ’s Next Week! :alert:
Sparrow Tuesday 6/25
FLO Thursday 6/27
Come out and show support!
Convergence at greenmachine 7/4

COT:
Prayers offered and lifted.

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90s Summertime

AO: the-knoll
Q: El Capitan
PAX: morning stār, Pebbles, Sooie, The Banker, AAA, El Capitan, Ex-Pat, FLO, Sparrow, Timber, Malibu, @fishbiscuit (2.0), @tonks (2.0), @bumblebee (2.0), @icebox (2.0), @nitro (2.0), @cookie (2.0), @spike (2.0), @fern (2.0)
FNGs: 4 @nitro (2.0), @cookie (2.0), @spike (2.0), @fern (2.0)
COUNT: 19
CONDITIONS: Humid, upper 70s

TUNES: 90s jamzz

WARMUP:

My Climb Warm-up Routine
– downward dog / cobra
– power merkins (3x per side)
– deep calf stretch
– PE back stretch
– lower back stretches

– Mosey around back stop to center of field

THE THANG:

Part 1: Duck, Duck, Goose on the Plank!

– Duck PAX are all planking in a circle. Tagger chooses a “goose!” who will sprint around the circle to return to their spot. Instead of chasing, tagger does 10x Side Straddle Hops. Whoever is last to plank is “it”. (We had several close races!)

Part 2: Water Balloon Challenge

– 16x reusable water balloons contain laminated slips of paper with various workouts & are hidden around the playground.

– All PAX will hold a squat while one looks for a water balloon. He or she may pelt the PAX with the water balloon upon returning. All PAX will perform the exercise written within. Wash, rinse, repeat.

Cool down: Mosey’d a caboose-is-loose around the-knoll, then convened at playground for three minutes of Freddy Mercuries.

MOLESKINE:

– Count Off
– Name-O-Rama
– Welcomed aboard 4 FNG’s visiting Uncle Sooie’s family from Central Florida. All had excellent F3 name choices.

ANNOUNCEMENTS:

Black Lung & Hair Band to Co-Q a 4th of July convergence beatdown at greenmachine :flag:

COT:

“You are as important as you make another person feel.”
-Rabbi Lord Jonathan Sacks

I am so grateful for the men who make the-knoll such a positive, encouraging place to get stronger. I encourage y’all to be aware of the “least of these”, to see each person as a unique individual made in God’s image who is worthy of respect. Rather than seek glory for ourselves, seek the good of others in quiet service, empathy, and kindness.

Closed in prayer.

It was an honor to lead y’all this morning! :el-capitan:

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Trip to the Zoo – Animals on the loose!

AO: the-knoll
Q: Pebbles , Sooie
PAX: Sooie, Nubbins, Timber, AAA, Wolfpack, El Capitan, Pebbles, Sparrow, Malibu, Ex-Pat, Fish Biscuit, Tonks, Iowa, IceBox
FNGs: None
COUNT: 14
CONDITIONS: Warm and damp

WARMUP:
Mosey around the backstop
Disclaimer given
Bac’s – Bac-Bac’s
Don Quioxte’s
Slow Merkins
Slow Squats
Stretch on your own

THE THANG:
THANG 1
2.0s picked an animal then pretended to be that animal while running around distracting the PAX doing station work. 2min at each station.
1. Dips
2. Swing pull ups
3. Jump Squats
4. Pull ups
5. Lunges

THANG 2
6 cones set 50yds apart. Do 6 reps of an exercise then sprint to next cone. (Burpees, WWIIs, Merkins, Lt Dans, Partner Carry x2)
Bear capture the flag
Toilet Tag
Bear Tag

MOLESKINE:
Reflection on the 80th anniversary of D-Day. Good reminder that the things we struggle with, while not to minimize them, pale in comparison to what those men did to earn our freedom.

ANNOUNCEMENTS:
Welcome Nubbins to the-knoll! Looking forward to many more beatdowns together.

T-claps to the one and only morning stār for completing THE STRUGGLE last night. Congrats to all those men who did a very hard thing together.

COT:
Intentions given and Sooie prayed for all.

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Packing and Slacking

AO: the-knoll
Q: Pebbles , Sooie
PAX: AAA, El Capitan, Ex-Pat, Malibu, morning stār, Pebbles, Sooie, Sparrow, The Merchant, Timber, Wolfpack, Bumblebee (2.0), Link (2.0), Smoltz (2.0), Mucchi (2.0), Fish Biscuit (2.0), Tonks (2.0), Gabby Cat (2.0), Foxy (2.0), Big Red (2.0)
FNGs: None
COUNT: 20
CONDITIONS: perfect late spring morning

WARMUP:
mosey around the backstop.
Motivators from 7
BAC’s
BBAC’s
Slow Merkins
Slow Squats
Mosey to the flood table

THE THANG:
Pack Your Bags
2.0’s shared their ideal vacation spot and the 1 exercise they’d pack with them.
Total of 16 rounds of the exercises. 30 seconds on 30 seconds off. Had to run to catch our flight after we packed 9 bags.

Thang 2: Slacking
We setup a slack line and traversed it in various ways performing various exercises while waiting for to cross.

Thang 3: Game time
Infection
Toilet tag

MOLESKINE:
Reminder that unstructured time is great and sometimes it’s good to just do nothing together.

ANNOUNCEMENTS:
El Capitan AOQ FOR THURSDAY’S AT THE KNOLL! El Cap has been at the knoll since the beginning and always brings joy, encouragement, hardwork, and dedication! Looking forward to all that he’ll bring as AOQ! Baby G-string born last week!

COT:
Prayers lifted and offered!

Coffeeteria with bananas for all from Pebbles ! Chocolate Milk for the 2.0’s. :boar: :coffee: :tm: for the adults!

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Moseys and Musings

AO: the-knoll
Q: DintyMoore
PAX: AAA, morning stār, Siri, FLO, Wolfpack, El Capitan, Timber, Ex-Pat, Sparrow, Pebbles, Sooie, Bumblebee, Tonks, Fish Biscuit, Smoltz, Gabby Cat, Foxy, Bookworm (2.0)
FNGs: 1 Bookworm (2.0)
COUNT: 19
CONDITIONS: idyllic

WARMUP:
Arm circles – 10 rep
Back backs – 10 rep
Good Mornings – 5 rep
Motivators – 5 count
Willy Mays Hays – 5 count
Hip Swings – 5 count

THE THANG:
Thing 1 – HIIT x 2
Playground
30 sec work / 15 sec rest
High Knees – 30 sec
Drop Squats – 30 sec
Romanian Split Squat Left – 30 sec
Romanian Split Squat Right – 30 sec
Left Leg Negative Squat -30 sec
Right Leg Negative Squat – 30 sec
Iron Mikes – 30 sec
Squat Jumps – 30 sec

Thing 2 – Running bases
Backstop – 4 groups, 30 second reps
Super Mario’s, Bernie, Mosey, Skip between
Merkins – Home
Shoulder Taps – 1st
Carolina Dry Docks – 2nd
Plank Toe Touches – 3rd

2nd lap turned into tag game, picking up any members of group in front of you that you catch after 50 total reps

Mary to finish – 2.0 Dealers Choice

MOLESKINE:
It’s what you learn after you know it all, that counts. John wooden to Bill Walton upon graduating from UCLA. Walton passed away this week.

ANNOUNCEMENTS:
Convergence events for end of May U Pull Up Challenge – pain-train and greenmachine on Saturday.

2.0 friendly workouts Saturday afternoon in Franklin – Taco Ruck, next Tuesday at The Knoll, and next Saturday at Middle Tooth.

coworking next Wednesday.

COT:
Wrapped in prayer for various stages of life. G-string 2.0 due any moment, shooting at pain-train, fatherhood and husbandry encouragement.

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FEEL THE RHYTHM

AO: the-knoll
Q: The Merchant
PAX: AAA, caprate, DintyMoore, El Capitan, Ex-Pat, FLO, Malibu, morning stār, Pebbles, Sooie, Sparrow, The Banker, The Merchant, Timber, Wolfpack
FNGs: None
COUNT: 15
CONDITIONS:
Sunny, clear skies, 62F
WARMUP:
Side-straddle hops, BACs, BAC BACs, motivators, WMH
THE THANG:
Cycle between different exercises along with the playlist, at your own pace

Song intros/outros are active recovery

Round 1: (Pop/Lower Body)
Verses: Squats, Choruses: Lunges, Bridge: Hold squat
Round 2: (Folk/Core)
Verses: Sit-ups, Choruses: Baby crunches, Bridge: Freddy mercury’s
Round 3: (Rock/Upper Body)
Verses: BACs, Choruses: Merkins, Bridge: Dips
MOLESKINE:
“The most important step a man can take. It’s not the first one, is it? It’s the next one. Always the next step…” -Brandon Sanderson, Oathbringer
ANNOUNCEMENTS:
May You Pull Up ending this Saturday

I forgot to record this part so I hope I’m not forgetting anything important :joy:
COT:
Thank you to all who came out for my VQ! Hopefully this will be the first of many.