Tag: @Bumblebee

Posted on

Sawing Logs

AO: the-knoll
Q: G-string (Eli Kresta)
PAX: Malibu, morning star, Pebbles, El Capitan, Aflac, Sooie, @Bumblebee, @Iowa
FNGs: None
COUNT: 9
CONDITIONS:
Cold. Where did the Spring go???

WARMUP:
(bonus warmup of unloading the logs from my truck)
– Good mornings and WMH
– Inchworm to merkin
– BAC
– Back-BAC
– Modified Welsh Dragons

THE THANG:
THANG 1
Pair up. Grab a log. 3 Rounds of the following
X20 broad jump burpees
X20 shoulder presses
X20 squats
Lap to Backstop and back

Thang 2
Two Rounds of the following
X20 Derkins
X20 Bulgarian Split Squats

Mary
American hammers with ball
WW1s
Hollow hold

MOLESKINE:
“The most extraordinary thing is the world is an ordinary man and an ordinary woman and their ordinary children.” – GK Chesterton
In a world full of chaos, broken families, and almost no respect for life, holding your family close really is becoming uncommon. We are not the norm, but, in all honesty, we should be. How often do I see the little moments with my wife and daughter as extraordinary. Are those moments where I’m tired and grumpy turned heroic when I can be a good father? For those of us who are Christians, we believe in a God who called people on epic adventures. But if you read closely, every epic story is centered around families, and the ones that end best, involve families that stick together and love each other well.

ANNOUNCEMENTS:
THAT mile is coming soon
April marks the beginning of Pre-Hab at the Knoll. Come 15 minutes early for extra stretching and warming up.

COT:
Intentions were mentioned and prayers were said.

Posted on

Creating a 4F AO

AO: the-knoll
Q: Hair Band
PAX: Sooie, morning star, Wolfpack, Siri, Malibu, Ex-Pat, Pebbles, Merchant, Bumblebee
FNGs: None
COUNT: 10
CONDITIONS: hummid

WARMUP:
50 SSHs
Arm circles
Air press
Michael phelps

THE THANG:
Spread out into Teams & stations

Push station
Skull crushers 20
Carolina dry docks 20
Elbow tap push ups 10
Rotate

Pull station
Pullups 10
Rows 15
Rotate

Core station
Supermans 20
V-ups 20
Ukrainian hanmers 20
Rotate

Burpee freeze tag

MOLESKINE:

ANNOUNCEMENTS:
– Plankpril coming up soon, check 1st F channel
– Murder mile coming, check green machine

COT:
– everyone shared a prayer request, work, families, deaths, travels

Thanks y’all! So happy to have lead this morning, it was an honor and privilege!

Rock on,

Hair Band

Posted on

Bring Your Own Kid Workout at The Knoll

AO: the-knoll
Q: Wolfpack , morning star, Sooie
PAX: Ex-Pat, El Capitan, AAA, Three Stooges, Merchant, DB, Pebbles, Firefox, 2.0’s:  Big Red, Link, Bumblebee, Tonks, FishBiscuit, AwesomeAxolotl, Birdman (2.0), Wildflower (2.0)
FNGs: 2 Birdman (2.0), Wildflower (2.0)
COUNT: 19
CONDITIONS: Warm with a sprinkle

WARMUP: stretching and motivators led by Bumblebee and Morningstar

THE THANG:
Thang1: 11’s
Burpees on one side, Big boy sit-ups on the other
Bunny hops one direction, Bear crawl the other

Thang 2: Old school movie time
Split up in pairs (Dads and 2.0)
One pax is the VCR
One pax is the Remote
Start opposite of one another. The VCR is doing the exercise while the Remote controls the speed. If the remote is running forward, VCR goes fast. If remote is running backwards, VCR goes slow. If remote pauses, the VCR holds the current position. Switch places for 60 seconds on/60 seconds rest.

Movies watched:
– Merkins
– Squats
– Big boy sit-ups

Thang 3: Infection!
2.0s were the infected and ran around tagging PAX to infect them. Three rounds with alternating movement types each round.
R1: Pax has to run backwards
R2: Pax has to run sideways
R3: Pax has to skip

Thang 3: Bear Tag Royal
All pax in Bear crawl. If you get your hand slapped your out and have to stand on the side and do your exercise of choice until the end (didn’t see any burpees?)

I believe FishBiscuit and AwesomeAxolotl were our champions!

MOLESKINE: Criss-cross-applesauce!

Thank you Morningstar for sharing a delightful message. A reminder to all 2.0s to encourage and share delight in every action. And a reminder to us dads to seek out and nourish that delight in our 2.0s.

ANNOUNCEMENTS:

COT: 1-2-3 Delight!

Posted on

Deck of cards workout

AO: the-knoll
Q: AAA
PAX: Wolfpack, morning star, Sooie, Pebbles, G-string (Eli Kresta), El Capitan, Malibu, Bumblebee
FNGs: None
COUNT: 9
CONDITIONS: 30 degrees, a little snow, a little
Wet.

WARMUP:
-Mosey to stop sign and back
-5 motivators
-10 lunges with twist
-Baby arm circles 12 forward 12 back
-10 Slow squat 4 count
-10 cherry pickers 4 count
-stretch out on own

THE THANG:
Card workout: cards were pulled one at a time from a 52 deck of playing cards. Yes number on the card determine how many reps of an exercise the PAX had to perform.
-clubs : mercans
– club facecard: mountain climbers
-hearts: squats
-heart facecard: jump squat
-diamonds: sit ups
– Diamond facecard: run to stop sign at top of hill and back
-spades: lunges
– spade facecard: iron mikes

Finished with ring of fire mercans: PAX had to hold the plank position while each PAX in order of where they were in the circle did 5 mercans.

MOLESKINE: Discussed how the anterior midcingulate cortex in the brain is like a muscle unlike many other parts of the brain; it can grow or atrophy based on the work you do. The anterior midcingulate cortex is linked to will power, discipline, and goals, and it is strengthened by continually doing things you may not want to do.

ANNOUNCEMENTS: biscuit run in Franklin coming up, terrible mile coming up as well will most likely send a carpool out there on that day.

COT: finished meeting in prayer.

Posted on

Field trip!

AO: the-knoll
Q: The Banker
PAX: AAA, DintyMoore, G-string (Eli Kresta), Malibu, Pebbles, Sooie, Bumblebee
FNGs: None
COUNT: 8
CONDITIONS: Perfect!

WARMUP: we jogged in place, we did ankles to the butt while reciting the mission, credo, and core principles of F3

THE THANG:
We ran with a buddy to the Babe Ruth baseball fields.
11’s – Burpees with duck walk to Lt Dans and bear crawl back.
Wall sit challenge
We ran back with a different buddy

Moleskin- when you grinding take a step back and look around at others that might be in a similar spot. It helps to focus on others which is what F3 is all about.
Also don’t forget “Dreams are what make life tolerable.”

ANNOUNCEMENTS: Dad Hike, Franklin is have a “Biscuit Run” or ruck in a few weeks. See G for details.

Posted on

Count off by two’s for no reason

AO: the-knoll
Q: The Banker
PAX: morning star, G-string (Eli Kresta), Pebbles, Siri, AAA, Wolfpack, Malibu, Bumblebee
FNGs: None
COUNT: 9
CONDITIONS: chilly to freezing

WARMUP:
21’s on SSH, we nailed it!
41 SSH
Slow squats
Slow merkins
Willie May Hayes

THE THANG:
Partner Dora AMRAPs at table with one partner running to home plate and back while the other performs exercise
3X each exercise

Step ups
Single leg sit to stand
Single leg squat

Partner carry

Perfect Merkins
Dips
Shoulder presses

Wheelbarrow

Mary- knee-ups and hour v-ups

ANNOUNCEMENTS: see channels

Posted on

Surrender

AO: the-knoll
Q: Pebbles
PAX: AAA, morning star, Sooie, Malibu, G-string (Eli Kresta), Bumblebee
FNGs: None
COUNT: 7
CONDITIONS: Balmy 40 degrees and sloppy

WARMUP:
-motivators 10
-arm circles forward and back
-Don Quixote’s
-stretch on your own

THE THANG: 11s
To stay out of the mud, 11s were done on Goodpasture from the top of the hill down to the first power pole. Each round was Hero style. First PAX to complete ends the round for everyone.

Thang 1 – Iron Mike’s and Burpees
Walk to stop sign to lower heart rate
Thang 2 – Dry Docks and Merkins

MARY
-Mountain Climbers
-J Los
-Plank to side Plank
-Imperial Walkers 3min

ANNOUNCEMENTS:
Check slack

Posted on

One for Twenty Twenty-Four

AO: the-knoll
Q: Sooie
PAX: AAA, El Capitan, G-string (Eli Kresta), morning star, Pebbles, Sooie, @Bumblebee
FNGs: None
COUNT: 7
CONDITIONS: Cold and frosty morning…not a lot to say

WARMUP:
Hill Mosey, light sprint, high knees, butt kickers.
BAC
BBAC
Imperial Walkers
Don Quixote
WMH

THE THANG:
Partner Tabata.
1 partner works for 1 minute while the other partner recovers. Focused on form and power

Lunges into leg lifts
Jump Squats
Plank jacks
Power merkins (try to get hands and feet off the deck)
Mtn. Climbers
Rinse, repeat 3x

MARY:
PAX led round-robin:
Merican Hammers
Emperor penguins
Freddie Mercs
Dead Bugs
Big Boys
Jane Fonda’s

ANNOUNCEMENTS:
Lean PAX
Plan to schedule a single PAX to lead both Tuesday and Thursday workouts at The Knoll on a given week.

COT:
Expressed gratitude for the men who post at The Knoll. Looking forward to facing 2024 together. Prayer requests mentioned. Prayers offered.

Posted on

Christmas cookies

AO: the-knoll
Q: G-string (Eli Kresta)
PAX: AAA, G-string (Eli Kresta), morning star, The Banker, Pebbles, @bumblebee
FNGs: None
COUNT: 6
CONDITIONS:
Chilly

WARMUP:
Inchworm walkouts to merkin X5
Slooow squats X12
SSH X24
Willie Mayes Hayes (sp?) while we went over mission, principles, and credo
Bearcrawl to tree and lunge back

THE THANG:
Split into two teams of three
One Round robin
-PAX one does lunges with sandbag to the road and back
-PAX two does pull-ups until pax one returns
-PAX three does three-count merkins

Two Rounds robin
-25 front squats with bag
-Swing rows
-derkins

Three rounds individual
-10 Bulgarian split squats each leg
-20 ierkins

Pair up
Two fifteen yard brother bear crawls

End with little drummer boy merkins

ANNOUNCEMENTS:
New Year’s convergence at Green Machine
The Knoll is on for next week

MOLESKIN:
During BINGRO, one challenge was to write your own eulogy. This was quite an emotional experience for me, and one key takeaway was thinking about who I’ll leave behind. Furthermore, what am I doing to prepare them for my death? How can I train my children to be successful when I’m no longer around.
So in thinking about that, I started drawing up a plan of all the things I want to pass on to them like: how to change a tire, change the oil in their car, skin a pig, appreciate good food and good whiskey, etc. most of all, I want to teach them how to think and question and explore the world around them.
Keeping this in mind makes me so much more intentional with my day-to-day activities and conversations. Think about what you want to pass on and how you will set up your family to thrive when you’re no longer their protector.

Thank you for letting me lead you men this morning! Thanks @morning_star for the tea. It went great with the gingerbread cookies!

Posted on

If you can do 1, you can do 10…

AO: the-knoll
Q: Wolfpack
PAX: Sooie, morning star, Wolfpack, Pebbles, El Capitan, AAA, G-string (Eli Kresta), Timber, Link, Bumblebee, Big Red, Tonks, Fishbiscuit
FNGs: 1 Fishbiscuit
COUNT: 13
CONDITIONS: Could it get any nicer!?

WARMUP:
Mosey to stop sign
BACs
BAC BACs
Imperial Walkers
Don Quixote’s
Willie May Hayes

THE THANG:
Partnered up… leave no man behind, but leave no man where you found him!

All exercises were performed in alternating reps with the partner. You do 1, partner does 1.  You do 2, partner does 2.  You do 3, partner does 3. All the way up to 10. That’s 55 reps per exercise. Holding a plank for the 6 until everyone gets to each location.

Overhead Claps
Run to Backstop
Iron Mikes
Run to River Table
Dips
Run to Backstop

Pause to play a quick game of freeze tag. If tagged must stand with legs wide to allow PAX to bear crawl beneath you to unfreeze. Switch up partners and back at it…

Carolina Dry Docks
Run to big tree
Jump Squats  
Run to other big tree
Merkins
Run to Backstop

Played a game of Bear Tag. All PAX in Bear crawl position. Everyone tries to slap the hand of another while not getting slapped yourself. If you get slapped, you must step out and do 5 burpees.

Mosey to the playground

MARY:
Mary go round for the final 5 minutes
– Scissor kicks
– High plank to low plank Merkins
– Write the ABCs with your legs outstretched
– Bicycles

ANNOUNCEMENTS:
Hobble Gobble run on Thanksgiving morning
Cold Plunge at Morningstars after Knoll Thanksgiving workout (Congratulations Banker on the Q!)
January convergence… details coming soon!

COT:
Read an excerpt from the book Into The Clouds. There’s a term called “crumping” in mountaineering that is used when the desire to climb is all but lost. We may not be climbing K2, but we all have our own daily mountains to summit. When the hard times come up remember… if I can do 1, I can do 2. If I can do 2, I can do 3 and keep pushing forward my brothers!  

Sending good vibes to everyone who is sick or injured on a quick recovery.