Bumblebee (2.0) – Page 4

November 23, 2023November 24, 2023

The Thanksgiving Special

AO: the-knoll
Q: Timber
PAX: El Capitan, Timber, AAA, Malibu, morning star, Smoltz (2.0), Icebox (2.0), Bumblebee (2.0), Iowa (2.0), Curbside Pickup
FNGs: 1 Curbside Pickup
COUNT: 10
CONDITIONS: A chilly 30 degrees

WARMUP: The Motivator, Merkins (10 ct IC), Slow squats (10 ct IC), stretches: hip flexor, hamstring, anything you need (covered F3 mission, 5 core principles, credo here)

THE THANG: 3 groupings of workouts, 3 sets per grouping
Group 1: body weight squats, merkins, side straddle hops (15 reps each)
Group 2: single leg balance touches, pull-ups, squat jumps (10 reps each)
Group 3: bear crawl (10 yards), crab walk (10 yards), burpee w/out merkin at bottom (10 reps)
run the hill after each grouping when waiting for the 6 to finish

Gratitude Run: ran 1 mile together with 3 stops to hear gratitude callouts (all 9 PAX had a call out)

MARY: None

ANNOUNCEMENTS: Cold plunge following workout at @Morning_star ‘s house!

COT: 1 year ago my Dad had quadruple bypass surgery. For much of my life I’ve viewed him as an unstoppable force, but he has become a fragile human. In reflecting on his situation, I understand we are all fragile, and to not take anyone for granted. Let’s make showing gratitude to others a part of our daily lives.

Thanks for coming out in the gloom this morning! @Malibu, thanks for bringing your brother – it was a pleasure for us all to meet him. @El_Capitan, thanks for your contagious joy. Seeing you race the kids across the field to end the run was awesome! @Morning_star, thank you for the cold plunge special! It broke me! Happy thanksgiving to all of you!
– Timber

November 21, 2023November 21, 2023

Failure is a good thing!

AO: the-knoll
Q: Timber
PAX: Pebbles, The Banker, El Capitan, Sooie, AAA, G-string (Eli Kresta), Malibu, morning star, Timber, Smoltz (2.0), Bumblebee (2.0), Iowa (2.0)
FNGs: 1 Iowa (2.0)
COUNT: 12
CONDITIONS: 58 degrees, and raining!

WARMUP: Mosey to stop sign, 10 pull-ups (OYO), 10 merkins (IC 4 ct), 10 jump squats (OYO), hip flexor stretch and hamstring stretch (10 ct)

THE THANG:
1. Hill sprints (8 min): Sprint uphill, recovery jog down (50 yards)
2. Leg burnout (3 sets): Bulgarian squats (10 each leg), jump squats (10), “shadow wrestling” movements (~30 seconds)
3. Upper body burnout (2 sets – 1 min, 40 sec): towel curls, towel tricep extensions, shoulder raises
4. The finisher: towel hang for as long as you can hold

MARY: None

ANNOUNCEMENTS: polar lunge this Thursday, hosted by @morning_star. Reminder/encouragement about No Noise November.

COT: Growth is experienced in challenges. Don’t fear failure! As the Governator (Arnold Schwarzenegger) once said, go to failure and then do a few more reps!

Thanks for coming out in the gloom. There was something oddly satisfying about working out in the cold rain with you men (and the brave 2.0s)!
– Timber

October 26, 2023October 26, 2023

Ring of Fire

AO: the-knoll
Q: Sooie
PAX: AAA, El Capitan, morning star, Pebbles, Sooie, Timber, Wolfpack, G-string (Eli Kresta), @Bumblebee 2.0, @Repugnus 2.0
FNGs: None
COUNT: 10
CONDITIONS:
59 degrees, starry night on the knoll.

WARMUP:
Yes/No/Maybe’s 8x
BAC 15x
BBAC 15x
Imperial Walkers 15x
Cherry pickers 10x
Loose Caboose mosey around the knoll with various moseying techniques (politician, high knees, butt kickers, skips etc)

THE THANG:
6 stations indicated by glowing, orange cones arranged in a circle with a 20 yard diameter. Pair up and pick a starting point. Coupons at each station must be used for all the reps, can be split between partners.
1. 50 Merkins 50 Iron Mikes (12lb vest)
2. 100 ‘Merican punches (5lb dumbbells)
3. 100 shoulder presses (12lb kettlebell)
4. 100 Goblet Squats (25lb dumbbell)
5. 100 ‘Merican Hammers (12lb dumbbell)
6. 100 kneeling rows (15lb dumbbell)
Burpees if you were waiting on a station. 2.0’s ran around the circle tagging random pairs who would then have to complete a lap.

MARY:
Breathwork:
30 breaths 60bpm and breath hold
3 sets of box breathing (4 sec inhale, 4 sec hold, 8 sec exhale)

ANNOUNCEMENTS:
Octoburpee convergence at #iii-pillars 10/31.
Costume burpee workout at #the-knoll 10/31 for PAX unable to make it to the convergence.

COT:
Honor Time: publicly recognize admirable qualities in the PAX present. Prayer requests.

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.”

October 10, 2023October 10, 2023

Visit to the Burpee Zoo

AO: the-knoll
Q: Salpal
PAX: morning star, AAA, The Banker, Wolfpack, G-string (Eli Kresta), Timber, Pebbles, Ex-Pat, Malibu, Bumblebee (2.0)
FNGs: None
COUNT: 11
CONDITIONS: Great day to go to the zoo.

WARMUP: OYO Stretching + Warmup Run

THE THANG:

Today we are going to the burpee zoo. It’s like any other zoo, except instead of animals, there are burpees. Also, all transactions are done in burpees.

When we first arrive, we have to pay for parking.

10 Burpee Buyin

As we arrive to the front gate, we have to pay the price of admission. 50 burpees!

10 Burpee Emom – 5 minutes

Now inside, we can go see all the burpees on display.

Ladder of Burpees (each station starts at 1, add 1 more as you go around, end at 5):

Set one:
– 1st station: bodybuilder burpees
– 2nd station: shoulder tap burpees

Set two:
– 1st station: spider monkey burpees (burpee + peter parkers)
– 2nd station: kraken burpees

Big Cat Exhibits!
Cheetah Burpees – Burpee Sprints:
– Suicides, but a burpee at each cone before running back.

Tiger burpees – Bear crawl to each cone, 5 burpees

MARY: Isometric Merkins

ANNOUNCEMENTS: Lots of social events. See #3f channel for details on Side-Straddle-Hops, Night Moves, Game Night, and Cookout.

COT: Prayers for my wife, Elizabeth, and firefighter Jake.

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!