Tag: Bookworm

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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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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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Ring Around the Rosies

AO: the-knoll
Q: Sparrow
PAX: Pebbles, El Capitan, Timber, Sooie, Malibu, WordPress, FLO, Gabby Cat, Bookworm, Smoltz, Iowa, Tonks, Fishbiscuit, Foxy, Samwise
FNGs: None
COUNT: 16
CONDITIONS: 67 Degrees, Partly Cloudy

WARMUP: (5 mins) Inch Worm. Start from touching you toes, walk hands down to down dog. Pedal legs, walk back up to standing, do 15x calf raises. Repeat, except replace pedal with leg lifts. Repeat till time is out.

THE THANG:
(Ring Around the Rosies) – Group 1 that met criteria will run a lap, the group 2 will do an exercise till everyone finishes lap, those who finish early will join exercise. Cycled through Burpees, High Knees, Side Squats, Apollo Onohs, Lung Jumps). Q picked.
Core workout (15 mins): Pattern 45 sec hold, 15 sec rest:
Set 1: Plank Jacks, R Side Plank Crunch, Back Plank with Leg lifts, Left Side Plank Crunch, Plank Shoulder Touch
Set 2: Scissor Legs, Bicycles, ww2’s, Superman Alternating, Rest
Set 3: Repeat Set 1

Cooldown (10 mins): Freeze Tag. 2.0’s are freezers, but it takes 2 unfrozen players to simultaneously touch to unfreeze someone. 2.0’s WON two rounds

MOLESKINE:
As men we often have been conditioned to think in terms of left brain/right brain, reason vs feelings and put a wall between them. This has some merit but sometimes it leads to feeling a disjointed and anxious life. God created our hearts, our desires, and the deepest fundamental reality of who we are. When we see our feelings as flowing from our God given desires, and our thoughts/reasoning as flowing from our heart- it can lead to freedom and contentment, and fellowship with our creator.

ANNOUNCEMENTS: Lots of stuff going on in F3 Nashville, Check the slack! No Knoll workout next Thursday as there will be a convergence at Green Machine.

FLO will be doing VQ This thursday. Go FLO!

COT:
Prayers offered and lifted.