Tag: Bumble Bee 2.0

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Move, then rope; repeat.

Date: 2026-03-10 AO: the-knoll Q: morning stār PAX: AAA, Juicy J, Papa Bear, Sparrow, Bumble bee (2.0) FNGs: None COUNT: 6 CONDITIONS: quite lovely; just darker than before.
WARMUP: YHC was late so thanks to the PAX for starting the warm up with SSH, arm cricles, etc.
THE THANG: partner up; one partner moves to the tree and back the other ropes
round 1: backwards moving imperial walkers to tree, mosey back round 2: baby crawl with accentuated shoulder drop, politician back round 3: murder bunny/slow frogger to tree and mosey back
Mosey to backstop in between.
MOLESKINE: not much better for invigoration than intentional movement for45 minutes with some other men.
ANNOUNCEMENTS: check slack
COT: YHC shared about being triggered/dysregulated/hurt this week and how just thinking through it didn’t really work. Once I paused and took time to forgive each person involved, release the situation and open up to bring my core need to God things shifted substantially. Could tell my body relaxed and I was able to dig deeper into what my heart needed.
Encouraged PAX to get back to the basics. One of the basics of the inner life is forgiveness. I’ve been using a helpful model rooted in Christian tradition lately: 1. Count (name) the debt (hurt or what you wanted) 2. Cancel it (forgive because you’ve been forgiven) 3. Pass it to Jesus (he’ll do something with it; ask him to show you what it is) 4. Relinquish the right to be the other person’s judge (only God can really see everything and judge rightly) 5. Bless or pray for that person (you’ve done those same things too) 6. Ask Jesus what the one core need was that you didn’t get met in that situation/by that person (what you long for is good) 7. Ask God to meet that need directly (only he truly can anyway)
Stay childlike my brothers, -m*
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зарядка

Date: 2026-02-26 AO: the-knoll Q: morning stār PAX: Piglet, Roadkill, Shakira, Bumble bee (2.0) FNGs: None COUNT: 5 CONDITIONS: lovely with some rain
WARMUP: SSH, Imperial Walkers, Willie goes to Egypt, Sunglass loops, Low slow squats
Some rope flow instruction
THE THANG: Partner up, alternate between 5 weighted squats then 3 breath hang and 5 jump squats then 3 breath hang, on the minute. Rope flow for active recovery before the next minute.
Did mosey break and then did it again with just jump squats.
MOLESKINE: – “The Russian term for a daily, light morning workout or “morning stretch” is zaryadka (зарядка), which literally translates to “charging” or “recharging” the body. Popularized in the Soviet Union, it involves simple, quick movements like bends, stretches, and swings designed to increase productivity and improve well-being.
ANNOUNCEMENTS: check slack
COT: YHC shared that being a great leader starts by being a good follower. Encouraged PAX to consider who they are following (imitating) and why. Prayers for presence and overflow of virtuous leadership as we enter our day.
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Longevity Training

Date: 2026-02-24 AO: the-knoll Q: morning stār PAX: Wolfpack, Papa Bear, Dirty Bird, Stubs, Bumble bee (2.0) FNGs: None COUNT: 6 CONDITIONS: cold enough for sweat to freeze on the face … not too windy thankfully.
WARMUP: a proprietary combination of movements that you had to be present to experience.
THE THANG: Started with a lesson on overhand figure 8 with the rope. Paired up.
One PAX did a Body Builder Burpee with a roll x3, the other rope flowed with overhand figure 8, then switch.
Mosey to the backstop for 3 erkins and 3 step ups.
Back to it … one PAX lunged to the ground and did 3 dead bugs, the other rope flowed, then switch.
Mosey to the back of the park and drag an evergreen limb to the street.
MOLESKINE: – I love to share what I’m learning and thankful for the PAX being willing to try out some rope flow today. – For those that took a rope, here’s a https://youtu.be/3qBEEeqixi4?si=iCWBJqSHTPtE7iI2 and here’s a https://youtu.be/IVKbB7P0j0M?si=LKD1RCr-3W8cqmF4. If you want to get deeper into the practice DM me or text ma and I’ll show you some more free in depth training. – I’m enjoying my personal growth to be able to show up, be at ease and be present with you men vs. feeling anxiety around “leading correctly”.
COT: YHC talked about building some awareness of how our movements and motions in life shape others around us. Most of the time those around us (especially those we are entrusted to lead) are watching and mimicking what we do more than what we say.
Prayed us out with a blessing of loving care to fill our tanks so hope can spring up and overflow to others in our lives.
Stay curious my brothers, -m*
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42 years of grace

AO: the-knoll
Q: morning stār
PAX: Derby, Ex-Pat, Étouffée, Pebbles, Half Lyfe, Wolfpack, Gold Digger, Shakira, Tebow, morning stār, Bumble bee (2.0), Rubix (2.0), Birdman (2.0)
FNGs: None
COUNT: 13
CONDITIONS: starting to feel gloomy

WARMUP: jog to treeline and circle up for motivators (6 down), lazy imperial walkers, low slow squats

jog to the flood memorial bench

THE THANG: descending ladder with 2 excercises: box jumps and explosive erkins … do 6 of each then bear crawl or crab walk down the hill and politician back, do 5 of each then bear crawl or crab walk down the hill and politician back, do 4 of each, etc. … job around backstop after the set and repeat

did a blind, silent trust walk to the playground

Mary: some dead bugs and supermans

MOLESKINE:
– I’m 42 today; glad to be alive!

ANNOUNCEMENTS: night moves led by Half Lyfe, 50 mile relay, check slack for other things.

COT: I grew up in a home that valued performance and getting things right. My personal tendency is to lean that way and then I went to school to be an engineer. I used to apply that approach to all my endeavors and relationship with the desire to “be excellent”. However, this ultimately put me in a place where I was earning things, even things like love, belonging, acceptance, approval, etc.

Now in my 40’s I’m learning to live out of an identity of already having those things: delight, acceptance, approval, belonging, forgiveness, etc. For me that means grounding myself and learning to experience my identity in Christ and the access I have to God who I’m learning is a good, caring Father (not someone who’s just wanting me to get it right and then criticizing me when I don’t).

As I look into my 43rd year, my desires is to yield more into this via surrender.

Glad to be with you brothers today,
-m*

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Providing a new perspective on provision

AO: the-knoll
Q: morning stār
PAX: El Capitan, Wolfpack, Stubs, Papa Bear, morning stār, Bumble bee (2.0)
FNGs: None
COUNT: 6
CONDITIONS: mild and windy

WARMUP: jog to tree line with ground movement; circle up for motivators, arm circles, low slow squats, etc.

Jog to flood memorial table/bench.

THE THANG:
Rotate through 3 exercises on the minute (OTM) for 30 minutes:
– power elevated merkins … to slow merkins mixed with dips
– cross crawl step ups
– SSH with focus on core

MOLESKINE:
– solid work every one; appreciate the mumble chatter

ANNOUNCEMENTS:
– Ash Wed ruck starting at 0500 at greenway entrance down the road from the-knoll (text morning stār if you want to join)
– Merkin challenge (check 1stf)

COT:
YHC shared a word study on provision he did years ago in which he came to the following conclusion:
“”I wonder if the more correct definition of provision would be ‘to consider in advance the path and foresee the coming needs, traps, and opportunities, and then to act accordingly so that one’s family is well prepared and equipped to endure and overcome, fulfilling fully all their God given purposes.’””
Stay curious my friends,
-m*

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Joy center

AO: the-knoll
Q: morning stār
PAX: Parka-Eh, Timber, Pebbles, morning stār, Bumble bee (2.0), Pele (2.0), Smoltz (2.0), Mona Lisa (2.0)
FNGs: 1 Mona Lisa (2.0)
COUNT: 8
CONDITIONS: chilly

WARMUP: SSH, arm circles, mosey.

THE THANG:
5 burpees and run up hill. Pair up at top of hill.

Each pair completes a hill run and then walk backwards together while practicing appreciation using GAMES:
– gratitude for something in the present
– anticipation for something in the future
– memory from past that brings you joy
– experience: somethong you can do to bring a smile to someone’s face
– singing (Timber Lee us in Lean on me)

COT:
– the joy center of our brain is the only part of our brain that can keep growing our whole life
– Cold plunge face off … props to all the PAX that embraced the suck. Parka-Eh reigns as this years champ!

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The freedom of forgiveness

AO: the-knoll
Q: morning stār
PAX: Timber, AAA, Sparrow, Half Lyfe, El Capitan, Étouffée, Papa Bear, Pebbles, morning stār, Pitmaster, Bumble bee (2.0), Shmoltz (2.0)
FNGs: None
COUNT: 12
CONDITIONS: chilly and windy

WARMUP: moved all the joints and some SSH

THE THANG: each packed picked up a coupon or two; this was their burden for the pilgrimage ahead.

We spent most of the time in the gloom walking in essential silence reflecting on parts of our lives that were painful.

We paused for body builder burpees, bird dogs and dead bugs with some step ups thrown in there.

YHC then invited each PAX to practice forgiveness through a simple yet practical process.

MOLESKINE: it was a pleasure sharing this sacred space with you all.

ANNOUNCEMENTS:
– leanpax is coming
– cold plunge battle happening at the-knoll on thursday; bring a down. Your clothes wont’ get wet unless it rains.

COT: YHC shared how forgiving myself for the consequences of my choices around toothcare in childhood has liberated me from regret, fear and anxiety.

May we all grow in the courageous skill of forgiveness,
-m*

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Treasure hunt

AO: the-knoll
Q: morning stār
PAX: Grape, Tebow, Tea Party, El Capitan, Pearl (Jonathan Halter), Lady Liberty, Timber, Sooie, The Banker, Sparrow, Ex-Pat, Malibu, Evee (2.0), Bumble bee (2.0), Iowa (2.0), Samwise (2.0), Blackhawk (2.0), Noble Virus (Franklin)
FNGs: None
COUNT: 19
19 PAX got together to celebrate YHC’s 41st birthday. 19 and 41 are both prime numbers.

CONDITIONS: dusky and damp with a slice of invigoration

WOR: 41 SSH

THANG:
1 body builder burpee every minute (or so) for 41 total. Lots of movement in between.

As we went we reviewed the F3 mission and the-knoll’s unique expression of that:
“The Bellevue AOs are neighborhood workouts that accelerate F3 Nashville’s mission by equipping men to lead their lives and families with strength and integrity.”
We do this by creating opportunities for men to:
– get physically fit,
– choose fellowship over isolation
– engage with and live from their hearts
– and grow as virtuous leaders

YHC invited several PAX to share why they keep posting. Feeling glad and tender to hear the feedback.

MOLESKIN:
– Appreciate everyone coming to celebrate and work together. Was great to see the Franklin PAX visit.
– What I shared today would not have been possible without the COT we’ve built over the last year. Appreciate all the men (and kids) that have shared intentionally from their hearts to build this safe container.
– What I shared today I was able to articulate with greater clarity than ever thanks to the narrative focused trauma care (storywork) I’ve done with Mark H. from thesoulreserve.com/ and the work I did with Dr. Jake Smith Jr. via the goplumline.com/ heart group. It’s built on the work I’ve done through many thecrucibleproject.org/ and www.edgeventure.org/ groups before that and many conversations with my God, my wife and trusted friends and allies.
– I think there is a war being waged for the hearts of men (and women) and the assault of darkness starts in our childhood. As adults we can excavate our stories for the hidden treasure of truth and help our families do the same.

Announcements
– Gullivers travels continues
– F3 Fairview launches Sept 5th see #1stF for more details
– F3 Franklin has a family get together at Arrington Vineyards this Saturday
– Check slack for more

COT:
“”What we hunger for perhaps more than anything else is to be known in our full humanness, and yet that is often just what we also fear more than anything else. It is important to tell at least from time to time the secret of who we truly and fully are, because otherwise we run the risk of losing track of who we truly and fully are and little by little come to accept instead the highly edited version which we put forth in hope that the world will find it more acceptable than the real thing. It is important to tell our secrets too because it makes it easier, for other people to tell us a secret or two of their own.” – Frederick Buechner”
“”It is the glory of God to conceal a thing, but the honor of kings is to search out a matter.” -Prov 25:2″
When I was 13, after my parents divorce had settled, my dad pulled me aside in the parking lot of my mom’s apartment and said to me: “Since I’m not around anymore, you are now the man of the house. It’s your responsibility to take care of your mom and sister.”

This message filled me with a sense of pride, terror and confusion. And as the years went by I was asked–and many times forced–into roles that I had no business being in as a teenager. My parents used me to communicate to each other and I became the mediator of our family. I was the “middle man” but I was still a boy … I was a “middle boy”.

What I see now is that this all led me to internalize several dark lies about myself. By living from those lies I was able to build some skills that actually made me “successful” in school, career and other ventures. I was driven from the shadows of my subconscious to prove myself to the world around me. This way of life had a deep cost though, as I’ve come to find out.

My lie is that I’m flawed and incapable. That I’m unworthy of care. When something goes wrong I think it’s my fault and I should have prevented it. And I’m alone to figure it out.

When I feel this I …
– abdicate my roles and responsibilities
– take ownership of others’ problems
– seek validation through helping others
– sedate myself with food

Then I roll over and surrender to my inner critic who points to all this as proof that I’m unworthy of living my own life, not to mention incapable. Then, I double down in my drivenness to prove that wrong and the whole process starts over again.

I’ve been doing this for 31 years and it’s costing me the joyful, adventurous experience of a life well lived. I constantly battle the effects of stress on my body and mind. I’m detached from my loved ones. and I’m missing out on moments with my wife and my boys that I will never get back.

HOWEVER, these lies are not true.

What’s true is…
– I am precious
– I’m wanted
– I’m a delight
– I am a worthy prince

I’m a devoted and faithful husband, father and friend. My companions experience kindness, wisdom and partnership that leads them to freedom and breakthrough.

I am a worthy prince, so I can…
– receive Gods love and care for me
– govern what’s been entrusted to me
– delight in and support those in my care
– love my allies and enemies alike
– mobilize and encourage groups and families to accelerate in maturity

I can embrace teamwork and find joy in fellowship. I can smile as I gaze into the mystery ahead and move into it with power and confidence. I can ask for what I want and need and allow others to do what they are going to do. I can take care of myself. I can stop assigning others the role of validating me and my existence – I am worthy and valued and I can receive God’s love and care for me. I can practice forgiveness and receive forgiveness and I can live my life to the very last drop.

YHC encouraged the PAX to take the next step in their own personal journey to living out of the “secret of who [they] fully and truly are.”

Stay curious my friends,
-m*

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May your pull up final test, pain train edition

AO: offthebooks
Q: morning stār , Wolfpack
PAX: morning stār, Wolfpack, Half Lyfe, Bumble bee (2.0)
FNGs: None
COUNT: 4
CONDITIONS: rainy

0600 – got going with no disclaimer, oops

WARMUP:
mosey to the 9 square bars and warm up the arm and shoulders then some stretching OYO

THE THANG:
may-you-pull-up final test

Met Charlie from the Exchange Club who was setting up for the Bellevue Clean Up day. Helped him set up and had a nice chat.
– The Bellevue Exchange Club works to support causes like ending child abuse, Americanism/Patriotism (they are the ones that set up all the flags during memorial holidays), community engagement.
– Charlie invited us to a meeting to share about F3. Said some members could use what we’re doing.

Finished our mosey back to the park.

YHC was thinking we’d be done but Wolfpack wouldn’t have it. Took turns picking an exercise for the group to do:
– bumble bee – motivators from 1 to as fast as you can go (stopped at 8)
– Half Lyfe – 10 push ups with one arm on a step
– Wolfpack – 20 mountain climbers
– YHC – carry the 20 coupons from the car to the back of the stage

Wrapped up with cafeteria, thank you Wolfpack for the brew!

MOLESKINE:
– was really cool to meet Charlie, a Bellevue statesman; excited to follow up and see where the relationship might go
– was great to slow down the pace and enjoy some extra mumble chatter

ANNOUNCEMENTS:
– taco ruck in Franklin today at 4pm at Mojos at the factory; kids welcome
– bring your kids to workout day next Tuesday at the-knoll
– f3dads workout next Saturday at 9am at green hills park

COT: YHC reflected on the power of daily focus towards one goal and how it compounds towards growth and acceleration. Invited all PAX to consider 1 thing to direct focus towards in June. Ended with a toast to the PAX present and not present and the FNGs that are to come : that we would continue to grow as men (and kids).

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Sometimes hugs say more than words / 1 year knollaversary!

AO: the-knoll
Q: morning stār , El Capitan
PAX: Ex-Pat, Wolfpack, The Merchant, El Capitan, FLO, The Banker, Timber, Lunch Lady, Ranger, morning stār, Pebbles, Parka-Eh, Birdman (2.0), Rubiks (2.0), Smoltz (2.0), Mozart (2.0), Bumble bee (2.0), Link (2.0), Retro (2.0), 2 fun new kids yet to be named
FNGs: 2 Retro (2.0), 2 fun new kids yet to be named
COUNT: 21
CONDITIONS: delightful

WARMUP:
– mosey around the backstop as a group while signing “happy anniversary to the knoll”
– SSH x12, joint warmups x 12 (neck, shoulders, hips, knees and ankles)

THE THANG:
Split into 2 teams, then again to get 4 teams.

Part 1: minute to win it
Each team performed given exercises at own pace for 1 min. Add up team total at the end.
Exercises: merkins, squats, lt. dans

Timber’s team won the first two. Lots of fun mumble chatter about legitimacy of this.

Mosey around the backstop and sing “happy anniversary to the knoll” again.

Hand off Q to El Capitan.

Part 2: Fun and Games
Form back into original 2 teams.

Round 1: frisbee
Round 2: soccer
Round 3: Calvin ball … 2 adults and 2 kids from each team split off to do human wheelbarrow to the tree and back while the rest played soccer and frisbee (all at once)

Stopped Calvin ball early to bring in the six because “we leave no man behind”.

COT:
– count-o-roma and name-o-roma
– YHC read “The Rabbit Listened” and talked about how this kids book gives him a wonderful example of how to BE with those around him that are hurting or upset.
– We poured drinks and YCH toasted (with a shot of olive oil).

“May we all continue to learn to live from our hearts.
May we all continue to get physically fit.
May we all continue to choose fellowship over isolation.
May we all continue to give this away and invite others into this space.
Blessing to all of you present, and all of those that will join us in the next year!”
ANNOUNCEMENTS:
– Lunch Lady and YHC informal fasting club, reach out to one of us if you’re interested. It’s for those that want to explore fasting (from physical health or spiritual perspective) or those that are already fasting and could use encouragement/mutual edification.
– may-you-pull-up challenge starting next Monday. Goal is to see how much you can improve your pull up max over 4 weeks. Most improved gets a beer or coffee on Hair Band.
– pain-train official launch next week! Bring your coupons (cinder blocks so they can get branded).
– Ex-Pat is leading a book study on Falling Upward by Richard Rohr starting May 14th. This is especially for men in their late 30s or 40s and feeling a shift in their outlook on life; open to all though. Reach out to him directly if interested.
– Check slack for others …

MOLESKINE:
– Great to see new and old friends today!
– Backstory on the Rabbit Listened: we got this book via Dolly Parton’s Imagination Library (free books for kids though age 5). When I first read it I was deeply moved. My typical reaction to something going wrong around me is to find blame (who did it?) and then to fix it. This reaction has done a lot of harm to my relationships, especially with my M (wife) and 2.0s (kids). The Rabbit listened gave such a clear picture of how I could BE with those around me that are hurting or upset.
– I choke up and tear up each time I read it. I want to be the rabbit and I also am grateful for all those in my life that have chosen to BE with me in the beautiful mess of my broken humanity.
– About 6 months ago I traveled to California to spend with with my dad, step mom and my sister. They were all going through really hard times. When I prayed and considered how to BE on that trip, I realized that God was inviting me to sit and listen like the Rabbit. I took that book on my trip and it helped me recenter and practice this skill.
– Here’s the book being read: https://www.youtube.com/watch?v=rBjAWkog9n0&ab_channel=BuddySonStorytime

Continue to practice BEING with others my brothers,
-m*