Tag: Bumblebee (2.0)

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Grateful

AO: the-knoll
Q: Wolfpack
PAX: Roadkill, morning stār, FLO, Bumblebee (2.0)
FNGs: None
COUNT: 5
CONDITIONS: Chilly-ish

WARMUP: Mosey to stop sign and back

THE THANG: kind of a Murphy

Tabata 40 seconds on/20 seconds rest
– SSH
– Pull-ups
– Merkins
– Air squats
– 2 sets of the above

Completed 4 rounds with a 1 minute rest in between.

5 minutes of Abs

MOLESKINE: Lots of gratitude shared between rounds.

ANNOUNCEMENTS: holiday part Dec 12. Grow school coming up.

COT: It’s easy to be grateful on holidays and special moments, it’s harder to live with gratitude for all the small things in life. Reminder to live with gratitude outside of the times it’s expected.

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LooseCaboose+

AO: the-knoll
Q: Wolfpack
PAX: Derby, Sooie, Roadkill, Étouffée, Pebbles, morning stār, Bumblebee 2.0
FNGs: None
COUNT: 8
CONDITIONS: wet but not too cold

WARMUP: SSH, shoulder warm up, SSH, lower body warm up, SSH

THE THANG: LooseCaboose+
PAX lines up
First in line rests.
Middle of line alternates exercises.
Last in line does burpees.
To start, last in line does MOT to the front, then we switch. Each round consists of 2 sets all the way through.

Round 1
Exercises: Squats or Imperial Walkers
MOT: Lunges

Round 2
Exercises: merkins and mountain climbers
MOT: Bear Crawl

Round 3: Iron Mikes and Low squat holds
MOT: Reverse Lunges

Round 4: Carolina Dry Docks and Plank Hold
MOT: Crawl Bear

REPEAT

Bonus Round: SSH and Burpees
MOT: Burpee Broad Jump

MOLESKINE: the ground got squishier as we went

ANNOUNCEMENTS:
F3 holiday party Dec 12
Thanksgiving workout at Crieve Hall (Knoll is open too)
Juicy J and Piglet VQs are coming

COT: I have a tendency to put a lot of weight on specific outcomes when I need help. A “I need this one thing to happen to make everything okay” kind of attitude. What really happens is I close off to everything else and miss a lot of opportunities to be helped or find new solutions. Encouragement to PAX to be open to help and different paths forward when facing challenges.

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4 Part Dora

AO: the-knoll
Q: Stubs
PAX: Gold Digger, AAA, Stubs, Lady Liberty, Roadkill, El Capitan, Juicy J, morning stār, Bumblebee 2.0, Churchill 2.0, Icebox 2.0, Sandlot 2.0
FNGs: None
COUNT: 12
CONDITIONS: beautiful with a Beaver super Moon

WARMUP:
SSH x15
BACs x10
BacBacs x10
Shoulder Press x 10
Low slow squats x 10
Slow mercs x 5
Willie Mays Hays OYO
Short Mosey to stop sign and then to river table

THE THANG: partnered up for 4 part Dora
400 squats
300 LBCs
200 Dips
100 incline Mercs

MOLESKINE: I turned 53 yesterday. Birthdays are a good time to take stock where you are. While there are many areas in need of improvement, I wanted to express gratitude for the past year of F3

ANNOUNCEMENTS:
Good luck to Juicy J morning stār and El Capitan in the tussle this weekend

COT: thank you to Lady Liberty for the closing prayer. Maybe by 54 I’ll be able to publicly pray like he can!

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Station to station

AO: the-knoll
Q: Stubs
PAX: Wolfpack, Derby, Sooie, Roadkill, Stubs, Gold Digger, AAA, El Capitan, Juicy J, morning stār, Pebbles, Étouffée, Link (2.0), Bumblebee (2.0)
FNGs: None
COUNT: 14
CONDITIONS: chilly start but quickly warmed up

WARMUP: SSH x20
BACs x12
BacBacs x12
Shoulder presses x12
Slow squats X10
Willy Mays Hays OYO
Mosey to far stop sign (voted on by Pax on Election Day)

THE THANG:
5 teams
4 stations
5th team as timer carried 50LB sandbags to fire hydrant and back

2 Rounds
Mercs
Squats
LBCs
Dips

2 Rounds
Carolina dry docks
Swing rows
Freddie Mercuries
Step ups

With remaining time we did 11s on grassy hill
Jump Squats and Hand Release Mercs

MOLESKINE:
Don’t Borrow Worry

ANNOUNCEMENTS:
Good Luck to All participants in the Tussle
COT: silent prayer and coffeterria

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Multiples of 20

AO: the-knoll
Q: Derby
PAX: Wolfpack, Juicy J (JBowman), El Capitan, Pebbles, Roadkill, Half Lyfe, The Banker, Piglet, AAA, Wipe Out, Lady Liberty, morning stār, Gold Digger, Legos, Bumblebee (2.0), Link (2.0), Churchill (2.0)
FNGs: None
COUNT: 18
CONDITIONS: Cool and Starry

WARMUP: SSH, BACs, BACBACs, Moroccan Night Clubs, Willie Mayes Hayes, PE Stretch

THE THANG: Partnered up at the playground

Mosey to the 20/40/60/80/100 turnaround points w/ burpees at each to remember them then back to playground.

Partner’s work together to complete combined 20 Merkins, 20 WWII’s and 20 Squats then run to the “20” turnaround point for 2 burpees. Next 40 of each exercise then run to “40” turnaround point for 4 burpees. Then 60, 80, 100. Early finishers start back at 20.

Ended w/ 2:30 Plank

MOLESKINE: Recapped Tuesdays challenge encouraging PAX to schedule date with significant other. Today’s challenge was to find an opportunity to be vulnerable and share kind works/appreciation with their partner or someone close to them.

ANNOUNCEMENTS: F3 Dads this Saturday at 9:00 AM at Green Hills Park led by our very own @

COT: Prayed us out w/ focus on Mental/Physical Heath/Healing, Celebration of Marriage and Half Lyfe and the other men embarking on the Struggle tomorrow night.

Thank you for the opportunity to lead!

:horse_racing:

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Weighted Dora

AO: the-knoll
Q: Derby
PAX: El Capitan, Malibu, Papa Bear, Gold Digger, The Banker, Timber, morning stār, Piglet, Half Lyfe, Pebbles, AAA, Juicy J (JBowman), Sooie, Roadkill, Bumblebee (2.0)
FNGs: None
COUNT: 16
CONDITIONS: Perfect!

WARMUP: SSH, BACs, BACBACs, Moroccan Night Clubs, Air Press, Good Mornings, Willie Mayes Hayes, PE Stretch

THE THANG: Partnered up for Dora. Runner runs around backstop while partner does the following using coupon/sand bag:

10 Chest Press
10 Squat
10 Curls
10 Rows

Upon return partners complete 20 WWII’s each then switch (~30 min)

Next switched up the work to 2x Planks and 2x Wall Sits w/ runner being the timer.

Closed out the time in a 1:45 group plank w/ last 30 secs hammering out as many Merkins as your arms can handle.

MOLESKINE: Challenged PAX to schedule a date with their significant others.

ANNOUNCEMENTS: Encouragement for our AO Leader Half Lyfe in the upcoming Struggle this weekend!!!

COT: Prayed us out

Thank you for the opportunity to lead this morning!

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Absolutions? Absolutely.

AO: the-knoll
Q: Timber
PAX: AAA, G-string, Juicy J (JBowman), morning stār, Wolfpack, Lady Liberty, Pebbles, Étouffée, Roadkill, Half Lyfe, The Banker, Timber, Bumblebee (2.0), Ninja (2.0), Link (2.0), All-Star (2.0), Churchill (2.0), Piggy
FNGs: 1 Piggy
COUNT: 18
CONDITIONS: chilly 53 degrees, dewy grass, cold pull-up bars

WARMUP: SSH, high knees, 1 min pullup/hangs, 1 min absolutions

THE THANG:
Ladder down with reps
Exercises: pullups, floor to ceilings, iron mikes (2:1), big boys, absolutions
4 Sets, Reps @ 25, 20, 15, 10 (absolutions were 10 each set)
400m run after each set, pick up the 6 when complete
DORA (groups of 3, 1 PAX does ~15 yards of murder bunnies))
100 reps: HR merkins, 4ct flutter kicks, Apollo Ohnos, Carolina Dry Docks
*called mid-exercise for time
MOLESKINE: Experimented with some Absolutions; they were absolutely fun. A lot of variation in the music mix, from Eye of the Tiger to techno. Great representation by the 2.0s today – good job dads. G-string is in prime form right now, Pebbles right behind him. Thanks for the post-workout snacks, Pebbles!

ANNOUNCEMENTS: Octoburpee challenge ongoing; I forgot the rest. Check the slack channel!

COT: The power of affirmation. Sometimes we don’t speak kindly to and affirm the least those nearest to us. Affirm, be kind, build up others. You never know what someone might be going through, and your words might make an impact that you don’t realize.

What a great group this morning. Thanks for letting me lead.
-Timber

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Running in the Rain

AO: the-knoll
Q: Timber
PAX: El Capitan, Half Lyfe, G-string, The Banker, morning stār, Étouffée, Pebbles, Papa Bear, Derby, Roadkill, Timber, Bumblebee (2.0)
FNGs: None
COUNT: 12
CONDITIONS: Cool and drizzly

WARMUP: SSH, slow and power merkins, slow and power squats, don quixotes, mosey

THE THANG:
-11s: Burpees and pullups
-Sprint repeats: ~350m, 2:1 rest to workout ratio (3 pax for a group)
-15s: 15 power merkins, 15 jump squats (3X)
-Mary’s led by Papa Bear

MOLESKINE: the extra mind game of dealing with the rain was great practice for me. Accept my situation, and make the most of it. Good push this morning.

ANNOUNCEMENTS: workouts at Paintrain on Wednesdays now: El Capitan leading tomorrow.

COT: The power of affirmation. The words we speak – especially to ourselves – have power. Every rep, every struggle, every setback starts in the mind. If you tell yourself you’re weak, you’ll find proof of it. But if you affirm strength, discipline, purpose, you’ll start to live it. Today, let’s speak life into ourselves and those around us. “I see pride, I see power, I see a bad-ass mother who don’t take no crap off of nobody!” – Cool Runnings

Thanks for letting me lead.
-Timber

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Links Beatdown

AO: the-knoll
Q: Wolfpack
PAX: Half Lyfe, Stubs, Derby, morning stār, AAA, Pebbles, Juicy J (JBowman), Squatter, Legos, Roadkill, Bumblebee (2.0), Link (2.0)
FNGs: None
COUNT: 13
CONDITIONS: Gloomy

WARMUP: SSH, WMH, BAC

THE THANG:
Thang 1
.8 mile mosey around neighborhood with stops for various exercises

Thang 2
DORA (Was it 100reps? 300? 200?)
Partner up and alternate running to backstop
– Merkins
– WWIIs
– Lunges

Thang 3
Infection tag!

MARY

MOLESKINE: “If you feel like you’re losing everything, remember, trees lose their leaves every year, yet they still stand tall and wait for the better days to come.” No worries if you’re losing leaves PAX, stand tall, stand strong, grow em back!

ANNOUNCEMENTS: Chili Cook Off Oct. 19

COT: Silent self reflection for all prayers said and unsaid.

Thank you for giving Link a place to lead and for treating him like an adult and leader. It’s more impactful than you may realize. Appreciate you all!

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To failure…

AO: the-knoll
Q: Half Lyfe
PAX: Pebbles, AAA, morning stār, The Banker, Timber, Roadkill, El Capitan, Derby, Juicy J (JBowman), Bumblebee (2.0)
FNGs: None
COUNT: 11
CONDITIONS: nice, cool, starry w/ a little cloud cover morning. Made for some pretty scenery to look at when doing all those sit ups.

WARMUP: SSH, BAC, BBAC, Michael Phelps, WMH

THE THANG: Various Upper Body, Core and Legs workouts done in unison until failure. As people tapped out they would mosey to street and back. Last man standing got to pick next exercise.
Did Merkins, Butt lift off the ground (Thanks El Capitan), WW2’s, Wall Sits, Dips, WW1’s

Ended with ring of pull ups/burpees with partners. PAX held plank while 2 people got up 1 person did pull ups, other did burpees then swap. When they finished next 2 got up.

MOLESKINE: Impromtu Q – always be ready for what life throws your way. Prayers for Gold Digger for his health and healing.

ANNOUNCEMENTS: check slack a lot going on. Night Moves Thursday.

COT: count off, name off, prayers, coffee. Thank you for rolling with the impromtu Q fellas. Grateful to be a part of this group.