Tag: @Bumblebee

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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

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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.

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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!

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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.

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AMRAP of AMRAPS

AO: the-knoll
Q: Malibu
PAX: Wolfpack, Sooie, Pebbles, El Capitan, Timber, G-string (Eli Kresta), AAA, morning star, Big Red, Bumblebee, Tonks
FNGs: 1 Tonks
COUNT: 11
CONDITIONS: Glorious 68 autumn morning, overcast.

WARMUP:
Mosey to the stop sign
20 Side straddle hops
20 Baby arm circles
20 Backwards baby arm circles
10 slow squats
10 slow Mericans
Individual stretching and F3 mission, credo, and 5 principles.

THE THANG:
AMRAP in 90s followed by 60s of rest, with two rounds per exercise:
Mericans
Iron Mikes
Flutter kicks
Dips on the stone table

Single round of politicians and bear crawls down+up to hill.

Mr. Spectaculars from the Stone Table back to the playground.

MARY:
20 Sit-ups
20 leg lifts

ANNOUNCEMENTS:
No noise November.
@Sooie is Q’ing on Monday at Ellingson Park.

Prayer requests: for strength amidst the work of fatherhood, especially at the close of a demanding day. For the best possible outcome of a difficult work day ahead amidst injustice. For perseverance as we gird for the cold winter workouts ahead.

COT:
I want to express my gratitude for this opportunity to work with the men in the Knoll these past few months, and VQ today.

Tomorrow we celebrate the Marine Corps birthday, one of my favorite traditions as a Marine. This tradition of coming together includes a birthday ceremony, cutting of the cake, and celebration of our storied past that is very near to me. Today it is a reminder to me to recall where we have come from and adversities overcome so as to prepare ourselves to fulfill the work before us. IWhat Marines celebrate today is an image of that remembrance, and how that call to excellence calls me to become a better man, every day.

And life is always a little brighter with some birthday cake! 😉  🇺🇸  🦅🌎⚓️ 🎂

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“Recovery Day”

AO: the-knoll
Q: G-string (Eli Kresta)
PAX: morning star, AAA, El Capitan, G-string (Eli Kresta), Pebbles, The Banker, Squints (Will Simpson), Sooie, Ringo, @Bumblebee, @BigRed
FNGs: None
COUNT: 11
CONDITIONS: Brisk morning air and a cold, wet ground
Ended with cold brew and a beautiful sunrise

WARMUP:
-side straddle hops
-plank walkouts
-bacs
-back bacs
-willie Mays hayes
-slow squats

THE THANG:
Indigenous run to hill

Partner up
bear crawl up/crawl bear down
Round 1: Iron mikes
Round 2: merkins
Round 3 world war 1s

Partner carry to playground
two rounds pull-ups x 10
Two rounds swing ups x 15
Partner is holding squat

Wheelbarrow to table
Two rounds:
pike push-ups X20
Step-ups X20

One Round:
Erkins x25
Split squatsx12

MARY:
7 minutes of Mary
Slow leg raisesX10
Flutter kicksX20
Emperor penguinsX20
Spider-Man push-ups X16
Mountain Climbers X20
Plank X1minute

ANNOUNCEMENTS:
Possible Convergence coming in October
Octo-burpee starts soon

COT:
Hope is the most painful of virtues. It’s a desire for some good not yet attained. We can get too lost in the bad going on around us, but if we ever want our hope to be realized, we have to be the change. To leave a better world for our children, we must be better ourselves and raise good children. Raise them to love well, to fight hard, and surpass us in virtue.

Prayers for @squints as he moves next Monday.
“” for @el_capitan ‘s parents who are traveling
“” for @g-string ‘s dad who turns 57 today