Tag: AAA

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Dragonforce Beatdown

AO: the-knoll
Q: Wolfpack
PAX: Stubs, morning stār, Half Lyfe, Timber, G-string, Gold Digger, Legos, AAA, Shakira, Étouffée, Pebbles, Bumblebee (2.0)
FNGs: None
COUNT: 13
CONDITIONS: Freezing cold… 😀

WARMUP: The usual suspects OYO

THE THANG:

Hit Play on DRAGONFORCE playlist (Automatically increases BPM by 50-200)

5 exercises
40 seconds per exercise consecutively
1 minute rest

Round 1 (2 sets)
Hip Bridges
Air Squats
Right Leg Reverse/Front Lunges
Left Leg Reverse/Front Lunges
Lateral Lunges

2 minutes Bear Crawl Tag

Round 2 (2 sets)
Merkins
Right Arm Bird Dogs
Carolina Dry Docks
Left Arm Bird Dogs
Dips

2 minute Bear Crawl Tag

Round 3 (2 sets)
Plank
WWII
LBCs
Crunchy Frogs
Plank

EMOM (6 minutes)
3 Jump Squats
3 Burpees
3 Pull Ups

annnnnnnnnnnd music fades into the ether.

MOLESKINE: Timber learned how to use a shirt to wipe sweat from his eyes.

ANNOUNCEMENTS: NERF WARS TONIGHT! Check out f3dads for more!

the_eddy is a ruck on Monday mornings. Come join! Official launch on 8/11

COT: Lots of reflection as of late on my general attitude towards life. I’d like to be more grateful throughout my day. Not just when something big happens, but through all the little things as well. So I’d like to change my Attitude to my Grattitude and encourage all PAX to do the same.

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Another banger?

AO: the-knoll
Q: Wolfpack
PAX: Stubs, AAA, Derby, Sooie, Shakira, Siri, morning stār, Half Lyfe, Gold Digger, Bumblebee (2.0)
FNGs: None
COUNT: 11
CONDITIONS: “It feels good today”

WARMUP: Whatever you need OYO

THE THANG:
AMRAP 45 on 15 off

Round1
Squats
Single leg squat right
Single leg squat left
Lt. Dan
REPEAT

Mosey around field with hill sprints

Round2
Incline merkin
Superman’s
Decline merkin
Dips
REPEAT

Mosey around field with hill sprints

Round3
Hollow body hold
Side plank forearm right
Side plank forearm left
Bicycles
REPEAT

FINISHER 6 minute EMOM
5 tuck jumps
5 burpees

Annnnnnnnd done.

MOLESKINE: Banger after banger after banger.

ANNOUNCEMENTS: NERF WARS ON THURSDAY!!!! Check out f3dads for more!

the_eddy is a ruck on Monday mornings. Come next week and to the launch on 8/11!

COT: Sometimes what you need to hear the most is the hardest to accept. It’s easy for me to push back, to argue, to ignore. Reminder to listen when others are offering help and most importantly, be grateful for all the many moments in life that are good.

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Running

AO: the-knoll
Q: Pebbles
PAX: AAA, Timber, The Banker, morning stār, Stubs, Legos, Étouffée, Gold Digger, El Capitan, Sooie, Half Lyfe, Sparrow, Bumble Bee, The Judge, Smoltz, Gabby Cat, Foxy,
FNGs: None
COUNT: 19
CONDITIONS: Not as muggy as it could have been

WARMUP: Bacs, BacBacs, Don Quixotes, Inch Worms

THE THANG:
11s on the road hill – Carolina Dry Docks & Iron Mike
7s on the grass hill – Dips, Merkins
Split into 2 teams for 40 yard relay races!
Bear Crawl
Crab Walk
Politician
Broad Jump
Sprint
Duck walk

MOLESKINE:
Life is short

ANNOUNCEMENTS:
Check Slack

COT: Prayed for all intentions

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CREED

AO: the-knoll
Q: Pebbles
PAX: Half Lyfe, Stubs, Gold Digger, morning stār, Malibu, Shakira, Sooie, Tebow, Derby, The Banker, Timber, AAA, Eric Phillips Snapshot (Suncoast), BumbleBee
FNGs: None
COUNT: 15
CONDITIONS: Warm and Muggy (summer)

WARMUP:
1/2 mile mosey
Bac
Bac bacs
Slow Merkins
Slow Squats

THE THANG:
4 stations. Pax perform work for 1min followed by 1min of bear crawl to next station. Rinse and repeat for 32min

Round 1
1. Pull ups
2. Lt Dans
3. Merkins
4. Dips

Round 2
1. Plank hold
2. Squat hold
3. WWIIs
4. Step ups

MOLESKINE:
Playlist for Round 1. I freaking love Creed but I can see why their music didn’t age well. Round 2 playlist AC/DC was much better.

ANNOUNCEMENTS:
50 Mile CSAUP
Check Slack

COT: Prayed for the intentions of everyone present

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Cardio Party

AO: the-knoll
Q: Derby
PAX: Pebbles, Half Lyfe, Wolfpack, morning stār, Shakira, El Capitan, AAA, Gold Digger, Stubs, Ex-Pat, @Teebow, @GabbiCat(2.0), @Bumblebee(2.0), @Rubics (2.0), @Foxy (2.0)
FNGs: None
COUNT: 16
CONDITIONS: Perfect

WARMUP: BACs, BAC BACs, Good Mornings, Will Mayes Hayes

THE THANG: 3 Stage Dora (Partnered Up)

Stage 1: Runner runs to fire hydrant and back and partners accumulate:
200 Merkins, 200 WWII’s, 200 Lunges (1 is 1)

Quick break consisting of Side Straddle Hops.

Stage 2: Runner runs to fire hydrant and back while partner holds:
2x Butterfly Kicks, 2x Wall Sits

Stage 3: Runner adds distance running to electric pole and back while partner holds:
2x Planks

Closed out w/ 50 Side Straddle Hops

MOLESKINE: Don’t forget to prioritize filling your families cup. For mine it’s planning trips giving us something to look forward to and prepare for together.

ANNOUNCEMENTS: We thanked and congratulated Wolfpack for his leadership position within F3 Nashville

COT: Short prayer of appreciation and continued support/encouragement

Thank you for the opportunity to lead today!

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Butterfly Tag & Tabata War

AO: the-knoll
Q: El Capitan
PAX: Half Lyfe, AAA, Papa Bear, Pitmaster, Derby, morning stār, Stubs, Sparrow, El Capitan, Tebow, Étouffée, Sooie, @Sandlot (2.0), @IceBox (2.0), @FishBiscuit (2.0), @Tonks (2.0), @Eagle (2.0), @Bookworm (2.0), @CreekRunner (2.0), @Bumblebee (2.0), @GabbyCat (2.0), @Foxy (2.0)
FNGs: None
COUNT: 22
CONDITIONS: Very foggy! Low 60s

WARMUP:

Climber stretches with some added back + quad work. So nice.

Took a mosey to the old Anderson house & back.

THE THANG:

Part 1 – Butterfly Tag

Mosey to lit cones in field.

Two pax are IT, trying to tag everyone else.

All PAX must perform “flying motion” while evading taggers (BACS, raise-the-roofs, Moroccan Night Clubs, etc.).

If tagged, you become a cocoon & perform 10x Lotus squats (arms clasped straight above head) before returning to game.

Game ends when 3 minute timer buzzes. Repeat with new taggers.

Part 2 – TABATA WAR

Mosey to flood table.

Count off into two teams.

4 identical Tabata stations for both teams, opposite sides of flood table.

Stations are:

Step-Ups
Bird Dogs
Elevated Merkins
LBC’s

30 seconds on, 15 seconds to rotate.

Deck of cards, shuffled & split on the flood table.

After a full round of exercises are complete, two pax will meet at the table to play a game of War. Best 3 out of 5.

Loser must flick the spinner of doom & their team will perform whatever the pointer lands on:

5 burpees
Sprint to backstop, mosey back
10 Lt. Dans
15 Carolina Dry Docks

Winners stay loose with Soviet Shakes

Played 5 rounds… Team #1 was victorious (3-2)!

MOLESKINE:

My girls & I experienced the joy of the Lord serving at a special VBS last week. Encouraged the PAX to look for opportunities to serve in your community & church alongside your kids. It is so worth it!

ANNOUNCEMENTS:

Check Slack & stay tuned for 4th of July Convergence! :flag:

COT:

Countorama, Nameorama, coffeteria enjoyed.

It was a pleasure to lead y’all this morning!

:el-capitan:

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Races

AO: the-knoll
Q: Pebbles
PAX: morning stār, Timber, AAA, Étouffée, BumbleBee, Smoltz, Gold Digger
FNGs: None
COUNT: 8
CONDITIONS: Warm and Humid

WARMUP:
Side straddle hops
Inch worms
Don Quixote’s
Mosey around the neighborhood with pushups and squats mixed in

THE THANG:
Relay races! Form into two teams and race to the cone and back. Those not moving held plank or squat. MOT:
Bear crawl
Crab walk
Duck walk
Burpee broad jump
Bear crawl
Run

Played a game of Irish Ball which is Ultimate Frisbee rules played with a ball instead.

MOLESKINE: Thank you Gold digger for sharing

ANNOUNCEMENTS:

COT: prayed us out

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Mosquito!

AO: the-knoll
Q: Pebbles
PAX: Malibu, Half Lyfe, AAA, Derby, Timber, Étouffée, El Capitan, morning stār, Sparrow, Stubs, Tebow, Smoltz, Bookworm, Gabby Cat, Foxy, Bumblebee, Creek Runner
FNGs: None
COUNT: 18
CONDITIONS: Muggy, long grass, mosquitos

WARMUP:
Bacs
Bac Bacs
Inch Worms
Slow Squats
Mosey around backstop

THE THANG:
Partner DORA – partner runs around back stop while the other performs exercise
1. Hand release Merkins x 200
2. Iron Mike’s x 200
3. Dips x 200
4. Squats x 200

11s on the hill – Carolina Dry Docks and Lunges

Mary – flutter kicks

MOLESKINE:
I was out for two weeks in Orlando. It was hotter than the surface of the sun, carrying backpacks and kids all day. It was a great ruck workout.

ANNOUNCEMENTS:
The STRUGGLE is this weekend. Sign up on Slack to participate.

COT: Prayed us out

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Micro Murph

AO: the-knoll
Q: Sooie
PAX: Derby, Half Lyfe, AAA, Sooie, Sparrow, morning stār, Gold Digger, Tonks (2.0), Fish Biscuit (2.0), Bumblebee (2.0), All Star (2.0), Ninja (2.0)
FNGs: None
COUNT: 12
CONDITIONS: Cool. Humid. Spring.

WARMUP:
Get loose!
Head nods/shakes/circles in cadence
Shoulder rolls in cadence
BAC
BBAC
Low slow squats
plank knee tapping
Low plank -> high plank -> finger tip plank

THE THANG:
Micro Murph EMOM style.
EMOM 1 pull-up, 2 merkins, 3 Jump Squats, 20 yard sprint (30x). Focus on power and form!

Cooldown mosey
Mary

MOLESKINE:
Focus on the basics.

ANNOUNCEMENTS:
Check slack

COT:
Prayers offered. Sooie Brewie down the hatch.

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Derby’s 2nd Race

AO: the-knoll
Q: Derby
PAX: morning stār, Half Lyfe, AAA, Ex-Pat, Sooie, Pitmaster, @GoldDigger, @Bumblebee (2.0), @Birdman (2.0), @Allstart (2.0), @Eagle (2.0), @Ninja (2.0), @Rubics (2.0)
FNGs: None
COUNT: 14
CONDITIONS: Perfect

WARMUP: 5 Good Mornings, Baby Arm Circles, Big Arm Circles, Back Backs, Willie Mays Hayes, SSH

THE THANG: EMOM – Merkin Mania

Mosey down the street (10 burpees halfway)

0-5 Minutes: 10 Merkins w/ 20 Crunches
6-10 Minutes: 10 Merkins w/ 30 sec Butterfly Kicks
Mosey down the street (10 burpees halfway)

11-15 Minutes: 10 Merkins w/ 20 Lunges (1 is 1)
16-20 Minutes: 10 Merkins w/ 30 sec Freddie Mercuries
Mosey down the street (10 burpees halfway)

21-25 Minutes: 10 Merkins w/ 20 Jump Squats
26-30 Minutes: 10 Merkins w/ 30 sec WWII’s

Wrapped up w/ Merkin Burnout

MOLESKINE: Both beatdowns were loosely reflective of the first I attended at The Knoll and Pain Train. Used those to reflect on my appreciation for F3 and the incredible Men I’ve met in this journey.

ANNOUNCEMENTS: Thank you Sooie for the brew! Congrats on setting what we believe is The Knoll Merkin record of 375 Merkins!

Family Campout last weekend of May. See morning stār for further details.

COT: Safe travels to those hitting the road this weekend.

Thank you for the opportunity to lead this morning!

-Derby