Tag: AAA

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Goals and grace

AO: the-knoll
Q: morning star
PAX: Sooie, AAA, Pebbles, El Capitan, morning star, DB, Bumble bee (2.0). Big red (2.0), Tonk (2.0), Fish biscuit (2.0)
FNGs: None
COUNT: 10
CONDITIONS: 40’s with a hint of spring

YHC and Bumble bee were late … thanks to the PAX for starting the warm up as we showed up.

WARMUP: whatever the PAX did before YHC showed up, followed by: motivator (6 to 1), hard style low slow squats, lazy imperial walkers.

Instructions/set up for the thang: pick a weight if you like … this is an auto-regulated workout … two transition signs to pay attention to: you lose power or feel stiffness in your body or you can’t talk in complete sentences … if you experience one of those drop your weight and do jumps without it or do SSH if you’re working without a weight.

THE THANG: 20 sets of 11 seconds of jump squats (with or without the weight) followed by 49 seconds of active recovery (fast and loose drills; keep moving).

YHC encouraged the PAX to practice appreciation using the GAMES method:
G – gratitude: think of something you’re thankful for right now
A – anticipation: what are you looking forward to?
M – memories: what’s a time in the past you experienced joy?
E – experiences: what’s something you can do to create some relational joy?
S – singing: hum a tune, sing a song ..

We got to memories.

Took a detour before we finished to organize a search party for Bumble bee. We found him at the backstop pretty shaken up. YHC got to practice helping him get back to joy using what I’ve recently learned: VCR (validate, comfort, recover). PAX kept working with the weight ball during this time.

Finished the 20 rounds.

MARY: led by Sooie … flutter kicks, heel touches, something else and breath work.

MOLESKIN: YHC shared about a big goal I went after last year: simple timeless. 10 sets of 10 single arm kettle bell swings followed by 10 turkish getups with a 71lb kettle bell, autoregulated by the talk test.

YHC started with a 30# KB and insured my shoulder. Since then I’ve realized that my approach towards this goal was going to be long and with some detours to strengthen my core, reflexive strength, etc. Now I’m doing things like head nods, crawling, rocking, rolling. This is completely different than swinging or lifting a kettle bell. However, this is my path way towards my goal.

The takeaways:
1 – what big goal are you going for?
2 – give yourself freedom and grace to enjoy the journey and accept that the journey may be different than you imagined

Shared prayer requests and appreciations and YHC took PAX out with a prayer.

Followed by some great conversation around Sooie Brewie.

YCH appreciates this space, you men (and your 2.0s) and the grace and encouragement we offer one another.

Great to see Tonk and Fish biscuit out with us again!

-m out!

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Field trip!

AO: the-knoll
Q: The Banker
PAX: AAA, DintyMoore, G-string (Eli Kresta), Malibu, Pebbles, Sooie, Bumblebee
FNGs: None
COUNT: 8
CONDITIONS: Perfect!

WARMUP: we jogged in place, we did ankles to the butt while reciting the mission, credo, and core principles of F3

THE THANG:
We ran with a buddy to the Babe Ruth baseball fields.
11’s – Burpees with duck walk to Lt Dans and bear crawl back.
Wall sit challenge
We ran back with a different buddy

Moleskin- when you grinding take a step back and look around at others that might be in a similar spot. It helps to focus on others which is what F3 is all about.
Also don’t forget “Dreams are what make life tolerable.”

ANNOUNCEMENTS: Dad Hike, Franklin is have a “Biscuit Run” or ruck in a few weeks. See G for details.

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Count off by two’s for no reason

AO: the-knoll
Q: The Banker
PAX: morning star, G-string (Eli Kresta), Pebbles, Siri, AAA, Wolfpack, Malibu, Bumblebee
FNGs: None
COUNT: 9
CONDITIONS: chilly to freezing

WARMUP:
21’s on SSH, we nailed it!
41 SSH
Slow squats
Slow merkins
Willie May Hayes

THE THANG:
Partner Dora AMRAPs at table with one partner running to home plate and back while the other performs exercise
3X each exercise

Step ups
Single leg sit to stand
Single leg squat

Partner carry

Perfect Merkins
Dips
Shoulder presses

Wheelbarrow

Mary- knee-ups and hour v-ups

ANNOUNCEMENTS: see channels

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Walk Around the Block

AO: the-knoll
Q: Pebbles
PAX: Sooie, AAA
FNGs: None
COUNT: 3
CONDITIONS: Warm and foggy. Like, really foggy.

WARMUP:
Good mornings
Neck stretches
Arm circles (bacs and bac bacs)
WMHs
Slow Pushups
Slow Merkins

THE THANG:
Walk around the block ~1mile
At each power poll stop and perform an exercise. Exercises were done slowly to generate fatigue. alternating between:
1. Upper Body (Merkins, dips, Carolina Dry Docks, etc.)
2. Abs (v ups, american hammers, toe touches, etc.)
3. Legs (slow squats, lunges, spikolis, etc.)

Instead of walking we occasionally had alternate forms of transportation.

ANNOUNCEMENTS:
Check Slack
It’s warm at the knoll again – everyone come back and bring your friends!

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Surrender

AO: the-knoll
Q: Pebbles
PAX: AAA, morning star, Sooie, Malibu, G-string (Eli Kresta), Bumblebee
FNGs: None
COUNT: 7
CONDITIONS: Balmy 40 degrees and sloppy

WARMUP:
-motivators 10
-arm circles forward and back
-Don Quixote’s
-stretch on your own

THE THANG: 11s
To stay out of the mud, 11s were done on Goodpasture from the top of the hill down to the first power pole. Each round was Hero style. First PAX to complete ends the round for everyone.

Thang 1 – Iron Mike’s and Burpees
Walk to stop sign to lower heart rate
Thang 2 – Dry Docks and Merkins

MARY
-Mountain Climbers
-J Los
-Plank to side Plank
-Imperial Walkers 3min

ANNOUNCEMENTS:
Check slack

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El Cap’s Indie Rock Block

AO: the-knoll
Q: El Capitan
PAX: morning star, G-string (Eli Kresta), Pebbles, Sooie, Wolfpack, El Capitan, AAA, @BigRed (2.0), @Link (2.0), @Bumblebee (2.0)
FNGs: None
COUNT: 10
CONDITIONS: Starlit, upper 30s

TUNES: Indie / Alternative Jams

WARMUP:  

– Climb stretch routine
– Willie Mays Hayes (3x each side)
– Don Quixotes (in cadence)
– Cherry pickers (in cadence)
– On your own stretch

THE THANG:

ROUND 1:

Caboose-is-loose up Harpeth knoll hill, right at Harpeth Bend, back up to the coupon tree.

ROUND 2:

Four light cones. PAX will team up in pairs of two, choose a coupon, & line up at starting line.

With coupon in tow, Player 1 will LUNGE to each cone.

First cone: 15x goblin squats

Second cone: 15x overhead presses

Third cone: 15x curls

Leave coupon at third cone & bear crawl to backstop benches for 15 step ups

Bear crawl back to third cone & pick up coupon to mosey to starting line.

Player 2 will do the following exercise, then rest (one exercise per round):

– 100x American hammers (2 is 1) with coupon
– 50x big boy sit-ups with coupon at chest or in lap
– Hold plank until Player 1 begins step ups.

Rotate & repeat (3x Rounds)

ANNOUNCEMENTS:  Convergence in Brentwood on 01/12 in honor of a Knoxville-based PAX that passed away one year ago.

Moleskin: Read a poem titled “Those Winter Sundays” by Robert Hayden. Encouraged the PAX to continue to serve their families well (even when it feels thankless & nobody sees).

Prayer requests:

– for @Sooie to get back into the mental groove at work
– for @ElCapitan ’s home recently invaded by ants (#stressful)
– for @Timber as he leads his wrestling team

Thank you @morningstar for the ginger tea!

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One for Twenty Twenty-Four

AO: the-knoll
Q: Sooie
PAX: AAA, El Capitan, G-string (Eli Kresta), morning star, Pebbles, Sooie, @Bumblebee
FNGs: None
COUNT: 7
CONDITIONS: Cold and frosty morning…not a lot to say

WARMUP:
Hill Mosey, light sprint, high knees, butt kickers.
BAC
BBAC
Imperial Walkers
Don Quixote
WMH

THE THANG:
Partner Tabata.
1 partner works for 1 minute while the other partner recovers. Focused on form and power

Lunges into leg lifts
Jump Squats
Plank jacks
Power merkins (try to get hands and feet off the deck)
Mtn. Climbers
Rinse, repeat 3x

MARY:
PAX led round-robin:
Merican Hammers
Emperor penguins
Freddie Mercs
Dead Bugs
Big Boys
Jane Fonda’s

ANNOUNCEMENTS:
Lean PAX
Plan to schedule a single PAX to lead both Tuesday and Thursday workouts at The Knoll on a given week.

COT:
Expressed gratitude for the men who post at The Knoll. Looking forward to facing 2024 together. Prayer requests mentioned. Prayers offered.

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Q Rotation, Christmas edition

AO: the-knoll
Q: morning star
PAX: G-string (Eli Kresta), morning star, Wolfpack, Malibu, AAA, Pebbles, DB, Bumble bee (2.0), Pearl
FNGs: None
COUNT: 9
CONDITIONS: mild 30’s

Disclaimer given.
Instructions: Q will rotate with the Santa hat. Once the PAX is done with his round, choose the next man to lead.

WARMUP: mosey to tree line with marching and ground movement sprinkled in. 7 count motivator led by Bumble Bee at tree line. Mosey to bench while pax take turns circling around group.

THE THANG:
Lots of movement, including:
– dids
– squat jumps
– star jumps
– pull ups (1.5 edition)
– sprint to tree line
– lunges with 60# sand bags
– step ups
– plank rotation
– dead bugs & Freddy mercuries

ANNOUNCEMENTS:
– nyd convergence
– lean pax

COT: Pearl encouraged us to shift from judge (of our selves and others) to scientist. Scientists are curious and explore how things work. Curiosity is key to personal growth. It’s something we naturally did when we were kids and it’s healthy to get back to it.

Honor to all the PAX for their situational awareness as they led.

Honor to Pearl for being willing to do a guest moleskin on his first visit!

Be kind, be curious,
– m out!

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Christmas cookies

AO: the-knoll
Q: G-string (Eli Kresta)
PAX: AAA, G-string (Eli Kresta), morning star, The Banker, Pebbles, @bumblebee
FNGs: None
COUNT: 6
CONDITIONS:
Chilly

WARMUP:
Inchworm walkouts to merkin X5
Slooow squats X12
SSH X24
Willie Mayes Hayes (sp?) while we went over mission, principles, and credo
Bearcrawl to tree and lunge back

THE THANG:
Split into two teams of three
One Round robin
-PAX one does lunges with sandbag to the road and back
-PAX two does pull-ups until pax one returns
-PAX three does three-count merkins

Two Rounds robin
-25 front squats with bag
-Swing rows
-derkins

Three rounds individual
-10 Bulgarian split squats each leg
-20 ierkins

Pair up
Two fifteen yard brother bear crawls

End with little drummer boy merkins

ANNOUNCEMENTS:
New Year’s convergence at Green Machine
The Knoll is on for next week

MOLESKIN:
During BINGRO, one challenge was to write your own eulogy. This was quite an emotional experience for me, and one key takeaway was thinking about who I’ll leave behind. Furthermore, what am I doing to prepare them for my death? How can I train my children to be successful when I’m no longer around.
So in thinking about that, I started drawing up a plan of all the things I want to pass on to them like: how to change a tire, change the oil in their car, skin a pig, appreciate good food and good whiskey, etc. most of all, I want to teach them how to think and question and explore the world around them.
Keeping this in mind makes me so much more intentional with my day-to-day activities and conversations. Think about what you want to pass on and how you will set up your family to thrive when you’re no longer their protector.

Thank you for letting me lead you men this morning! Thanks @morning_star for the tea. It went great with the gingerbread cookies!

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Katy Guest Q compliments of VMax

AO: the-knoll
Q: Cash
PAX: AAA, Cash, G-string (Eli Kresta), morning star, The Banker, Timber, VMax, Bumblebee (2.0)
FNGs: None
COUNT: 8
Honored to lead the men of The Knoll this morning for my first Tennessee BD! What a solid group of HIMs! We Rickrolled, slayed dragons and rocked around the clock. YHC was even “anointed”!

The Lineup: VMax, Morning Star, Bumblebee (2.0), AAA, GString, Timber, The Banker and YHC

Disclaimer + CPR Q + Sweeper assigned

Warmarama –  Motivator x 6 (countdown of slightly weird choreographed SSH things.), CH Squats x 10 IC, CH merkins x 10 IC, Abe Vagoda x 5 IC, GG x 5 IC

Rickroll Ohnos – the pax probably didn’t know what to think when the Q started doing his best Rick Astley moves, but they fell right in line and got after it!

Indian Run around the field with Bluetooth speaker at high port in the front (or at a “rifle carry” for the non-military types). Circled back at one point to pick up the 6. Never leave a man behind!

The Thang

Clock Merkins – starting at 12 o’clock high, we decreased in reps as we traveled around the dial from 12 to 1 on Q. Goal was to keep your knees off the deck all the way through to #1.

Clock Flutters – again decreased in reps as we traveled around the dial starting at 12 IC.   Involved some creative squirming on your 6 in order to meet the goal of keeping your feet off the deck.

Clock Mountain Climbers – decreased in reps as we traveled around the dial starting at 12 IC.  Fingers were nearly frozen towards the end so Q resorted to making fists.

Indian Run around the field with Bluetooth speaker at high port in the front.

Back to the starting COP. T-claps to Morning Star for bringing the red lantern so we had a beacon guiding us back.

Partner Up, line up across from your partner with the sidewalk in the middle for the…

Deconstructed Welsh Dragon – bear crawl to meet your partner in the middle.  Hand slap, 1 merkin, hand slap, 1 plank jack, hand slap, 1 pair of shoulder taps.  Crawl bear back to the starting point.  Increase in reps to 5 of each exercise.  Plank for the 6 or go work beside them.  Pax worked hard til the very end of this one!

Bobby Hurleys x 25 IC (Q demo’ed proper BH form of slapping both hands on the deck then shooting a J. Swish!)
American Hammers x 25 IC
Carolina Dry Docks x 25 on Q
Bonnie Blairs (jumping lunge) x 15 IC
CH Merkins x 15 IC with a little HOLD at the end.

And for the finale, YHC’s signature move. The Low Flutter with my own twist at the end which in Katy has been affectionately dubbed:
Cash Kicks™️ x 46 IC + HOLD your legs out straight alternating between feet at 6″, 45°, 90°, 45°, 6”. Hold the final 6” til 0615.

COT – Counterama, Namearama

Word – YHC made the point about the importance of the HC not just in the gloom with your brothers but in all the more important parts of life. As always, YHC was preaching more to myself than any of the pax.

TAPs – stay in COT

(Rest of the BB will be shared in the Comments…)