Big Red (2.0) – F3 Nashville

April 4, 2024April 4, 2024

It takes movement … so, move!

AO: the-knoll
Q: morning star
PAX: Sooie, Wolfpack, Siri, morning star, Right Said, El Capitan, Merchant, Malibu, Ex-Pat, Pebbles, Big Red (2.0), Bumble Bee (2.0)
FNGs: None
COUNT: 12
CONDITIONS: low 40s and not too bad

5:30 – welcome to the knoll, where 2.”a are always welcome. Took a moment to appreciate the birds.

Mosey to the flood monument bench

WARMUP:
Circle up for Lazy imperial walkers, all arm movements balanced on one leg (alternate to other leg when you lose balance): LBCs, reverse LBCs, put your glasses on, take your glasses off, jimmy goes to Egypt, slow merkins, low slow squats

THE THANG:
30 rounds of 5 seconds of work, 25 seconds of active recovery, alternating between merkins and jump squats (or modification).
– roll after merkins, before getting up
– lots of variations of active recovery and silly interactions after squats

Mosey to the playground, find a bar and do a max habg, mosey back and plank to wait for six.

YHC remembered the disclaimer…

Repeat 30 rounds.

Mary:
– Alternate crab walk and cat/baby crawl back to playground.
– Baby rocking to wrap up

MOLESKINE: I’m a leadership and personal development geek. I love thinking about it and practicing it. I enjoyed sharing some thoughts on it today. Remember that to bless simply means to find good and call it out. Don’t forget to bless yourself as you practice blessing. It’s a skill. I also enjoyed all the laughter and horse play during our active recovery. Joy is also worth practicing.

ANNOUNCEMENTS:
– plankril today is 1min 16 seconds
– 5 mile Saturday run to support Richland creek, meets at Richland park, see Right Said for details

COT:
– Counts, names and announcements
– The founders of F3 thought they men functioned best when they were aware of and connected to something bigger than themselves
– Took a moment of silent reflection to connect with personal SkyQ … consider someone you’re close to, picture their face, what might be one thing you could do to deepen your connection? Commit to doing that today
– YHC blessed the PAX to go forth and practice bless today
– Poured ginger tea as YHC shared on leadership (see below)

Here is a framework for personal acceleration:
– draw a y and x axis … the y axis represents your motivation: who are you serving? Bottom is you, top is others … the x axis represents type of action. The left is responding (following or participating) the right is initiating (leading)
– bottom left quadrant is participating to serve yourself
– top left is participating to serve others
– Top right is leading to serve others
– bottom right is leading to serve yourself
– growth is recognizing what quadrant you tend to be comfortable in and then considering moving to another quadrant to practice something you may not be as comfortable in
– The key to maturity is to keep moving through the quadrants to be well practiced in all, there’s no “bad” expression here

Wolfpack encouraged the PAX to make their comfort spot with an x.

YHC encouraged the PAX to consider a growth edge: challenge yourself to do something you don’t normally do. That may be initiating or participating. That maybe to shift your focus to yourself or to others. Honor to each man in his unique journey. We all bring a contribution that is valuable.

February 20, 2024February 20, 2024

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.

November 7, 2023November 7, 2023

Mighty Ducks/Flying V

AO: the-knoll
Q: Pebbles
PAX: Sooie, Malibu, morning star, Ex-Pat, Wolfpack, Siri, El Capitan, G-string (Eli Kresta), AAA, Timber, Smoltz 2.0, Bumble Bee 2.0, Big Red 2.0
FNGs: None
COUNT: 14
CONDITIONS:
No complaints

WARMUP:
1. Mosey to stop sign and back
2. Arm Circles
3. Don Quixotes
4. Slow Merkins
5. Slow Pushups

THE THANG:
Triple Deke!
Partner up to complete 100 Merkins, 200 big boys, 300 squats. 1 partner runs to backstop and back while the other is doing reps.

Triple Deke (Part Deux)
Partner up to complete 25 Pull Ups, 50 American Hammers, 75 step ups. 1 partner “Apollo Ono’s” around the playground (ice skating)

Blowout:
3 reps of run down the hill, politician back up

MARY:
15 Supermans with 3 count hold called out by @malibu

ANNOUNCEMENTS:
No Noise November
Hoblin Gobbler Run on Thanksgiving
Thanksgiving Cold Plunge with @Morning_star

COT:
Prayers for those men who could not make it this morning and those on the fence about coming.

My college coach ended every workout by saying, “Take care of yourself, then if you can, take care of someone else.” For a long time I thought this was selfish. Aren’t we called to be men for others?

As I age, I realize it is impossible to take care of others unless I’m fundamentally fit – mentally, physically, and spiritually. Thankful to this group of men who are helping me in all three areas.

October 24, 2023October 24, 2023

Tussle AMRAP

AO: the-knoll
Q: Timber
PAX: Wolfpack, El Capitan, DB, Pebbles, morning star, Sooie, Timber, AAA, Malibu, G-string (Eli Kresta), House Party, Bumblebee (2.0), Big Red (2.0), Smoltz (2.0)
FNGs: None
COUNT: 14
CONDITIONS: 60 degrees

WARMUP: in cadence: jump combo (8 down to 1), slow squats (10), merkins (10), pike merkins (8); OYO: lunge stretch (covered F3 mission, 5 core principles, credo)

THE THANG: Tussle AMRAP
1.5 minutes AMRAP, 1 minute recovery
Exercises: Burpees, WWIIs, floor to ceiling (w/coupon), burpees, LT Dans, hand release merkins, burpees, flutter kicks, shoulder swings (w/coupon), burpees, Apollo Ohnos

MARY: None

ANNOUNCEMENTS: Tussle this Saturday, last week of Octoburpee and convergence on Oct 31 at 3 Pillars to finish off the month challenge

COT: story of Charles Plumb: Plumb was a navy fighter pilot in Vietnam, who by all measures was considered one of the best. On his 75th and final mission his plane was shot down and he had to eject and parachute to safety. He was captured by the enemy and held in a POW prison for 6 years. Several years after his safe return home, a random stranger approached him and said “I know you. You’re Charles Plumb and I packed your parachute on the Kitty Hawk aircraft carrier.” Plumb didn’t sleep that night, as he thought about all the times he probably passed this soldier on the aircraft carrier, and never recognized him or acknowledged him. And this was the guy that saved Charles Plumb’s life! LESSON for me: be grateful and be intentional about acknowledging and thanking those around me who “pack my parachute.”

September 28, 2023September 28, 2023

Slow flow joint work + octoburpee primer

AO: the-knoll
Q: morning star
PAX: Sooie, Timber, The Banker, morning star, G-string (Eli Kresta), El Capitan, AAA, Pebbles, bumble bee (co-Q, 2.0), big red (2.0)
FNGs: None
COUNT: 10
CONDITIONS: pleasant and overcast with lightning on the horizon … clear by end of the workout

WARMUP: LBCs, Egyptian, Hip rotations, Angle rotations while on one foot, SSH, Imperial Walkers, Imaginary jump rope.

THE THANG:
Part 1: mobility burpees in cadence (morning star)
The movement is:
1. stretch up to the sky,
2. move into hip hinge (flat back, butt back, hamstrings in tension) – 5 second countdown
3. down with hands, step back into plank – flex glutes and core
4. right arm to the sky for 3 count, switch to left arm for another 3 count
5. back to plank, then slow push up down
6. 3 breast strokes
7. slow push up up
8. shoulder taps
9. step forward into a goblet squat, stretch the hips by shifting to the right and left
10. explode up to a jump from goblet, aim to do a vertical plank (flex core and glutes)

Mosey around the backstop

Part 2 – circuits + creative burpees (bumble bee)
8 creative burpees: star jump to plank to push up to rotate to the right (where you’re looking at the sky), back to plank, rotate to the left, up again

8 count of the following exercises in cadence:
– squats
– merkins
– jump squats
– star jumps
– air presses
– apple pickers

Do as many creative burpees as you can in 2 minutes (do a push up and dip on every rotation).

Part 3: soccer
If you score, your team does 4 jump squats
If you get scored on, your team does 8 jump squats
If the lantern falls that’s placed at the center line falls over: 5 burpees for everyone

MARY: Count-o-roma and name-o-roma while in plank

ANNOUNCEMENTS:
– off the books workout at Red Caboose next wed
– TN Tussle competition (check with @the banker if you want more info)
– night moves evening workout followed by secondF event next week, check slack

COT:
– Consider the pace of your life. Is it smooth or erratic? Challenge to all PAX to reflect on this and consider how to add more smoothness and flow into their daily routine.
– I as a man sometimes have trouble naming what I want and need. Yet, that is so important for me in my growth and acceleration. Each PAX was encouraged to consider a situation in their life and then consider what kind of man they wanted to be in that situation. What virtue do you want to embody?
– PAX shared the virtue they wanted to embody if they were willing and YHC blessed all the men to go out and embody those. Each one of us is capable.

Very much enjoyed the conversation during coffeeteria. Appreciate you men bringing your whole selves to each workout. Love your hearts!

m out!

September 26, 2023September 27, 2023

Hit The Deck

AO: the-knoll
Q: Sooie
PAX: AAA, DB, El Capitan, G-string (Eli Kresta), Hot Stuff, Malibu, morning star, Pebbles, Siri, The Banker, Timber, Wolfpack, Bumblebee (2.0), Big Red (2.0), Mark Marchetti (House Party), Lyle Dough (Link 2.0), Wren Carmona (Wrenaldo, 2.0)
FNGs: 4 Mark Marchetti (House Party), Lyle Dough (Link 2.0), Wren Carmona (Wrenaldo, 2.0)
COUNT: 18
CONDITIONS:
59 degrees and perfect

WARMUP:
Windmills
BACs
Back BACs
Imperial Walkers
Willie Mays Hays
45 seconds stretching OYO

THE THANG:
Moseyed over to the flood table. Shuffled the deck cards and began 3 rounds of pain. Jokers were in the deck after the 18th and 35th cards. PAX rotated drawing cards. Suit was the exercise, value was the reps. (J – 11, Q – 12, K – 13, A – 14). When a joker was drawn, PAX would run approx 166.8 yards then proceed to the next round of exercises.

MARY:

ANNOUNCEMENTS:
Octoburpee coming up
YHC stepping up as AOQ for Tuesday workouts at The Knoll

COT:
Romans 12:10 “…Outdo one another in showing honor”

One of the unexpected lessons I’ve learned from the wonderful PAX in Bellevue is the power of encouragement in the midst of suffering. We took turns recognizing the admirable qualities apparent in each other and closed in prayer.

Special shoutout here to @Siri for giving the Knoll a baptism by fire early in May showing us what an F3 workout should be. I was ready to give up at the end of it but he came alongside me and made sure I finished well!