Tag: Derby

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Fun and Games Part 1

AO: the-knoll
Q: Stubs
PAX: Étouffée, AAA, Derby, El Capitan, Gold Digger, Half Lyfe, Malibu, morning stār, Papa Bear, Pebbles, Sooie, Sparrow, Stubs, Tebow, Judge 2.0, Bumblebee 2.0, creek runner 2.0, Bookeorm2..0
FNGs: None
COUNT: 18
CONDITIONS: A beautiful 65 degrees with light fog

WARMUP:
15x SSH
12x Bacs
12x BacsBacs
12x Overhead press
10x slow squats
Willie Mays Hays OYO
Mosey to stop sign and back

THE THANG:
Baseball (30 Minutes/4x around bases)
5 teams
1B merkins
2B Squats
3B American Hammers
Home plate – Hold Squat
Runners as timers
MOT rounds 1 and 2 bear crawl from home to 2nd (approx 40yrds)
MOT rounds 3 and 4 politician around bases (approx 80yrds)

Head back to playground for epic round of Mary with 20 sided dice roll to determine # of reps.
Got through 16 pax with various exercises and many high rolls but thankfully only 5 burpees

MOLESKINE:
In this time of transition back to school etc take time to slow down and really enjoy the moments with family. For those who start next week Enjoy these last days of summer with family
ANNOUNCEMENTS:
Check slack
The Monday Morning Ruck (the eddy) official kickoff 8/18
COT: prayed us out. Praise for sparrows family on finalizing adoption

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Happy Birthday Cheeks!

AO: pain-train
Q: G-string
PAX: Cheeks, Siri, Timber, FLO, Motorola, Shakira, Sooie, Derby, Half Lyfe
FNGs: None
COUNT: 10
CONDITIONS:
Cooler than yesterday

WARMUP:
– 31 SSH
– Mosey to the coupons
– Walking lunges with the coupons
– BACs/back BACs
– swings
– Overhead carry

THE THANG: AMRAPs all day
Round 1 – 10 minutes
– 10 block thrusters
– 15 curls
– 15 swings
– 15 block merkins
– Burpee broad jump

Round 2 – 10 minutes
– 15 rows
– 20 chest press
– 20 flutter kicks
– 15 big boys
– Sprint

Round 3 – 8 minutes
– 10 reverse lunges
– 10 get ups
– 10 Burpees over block
– Bear crawl

Finisher
– 30 merkins
– 30 curls
– 30 goblet squats (didn’t get to these)

MOLESKINE:
“Trash in, trash out”
I love horror podcasts. It’s my guilty pleasure. I was listening to one the other day with my kids in the car, and I realized the insane amount of profanity in it. I generally try not to curse, and I definitely don’t want it in front of my kids, so why is it okay for me to listen to? We make excuses for letting these little things in because we can handle it or ignore it or look past it, but, in reality, it is affecting us.
Think about it this way. If you were presented with a fudgey, gooey, chocolate chip filled brownie, but you knew three of those chocolate chips were actually poop, would you still eat it? No! So why do that with our media consumption? Why choose the thing we know goes against our values? I’m going to cut down on any explicit material (music, podcasts, etc.) whenever possible. We can’t protect ourselves and our children from everything, but we can stop some things from unnecessarily entering their lives.

ANNOUNCEMENTS:
None

COT:
Siri for work stress and new baby on the way
Cheeks on his birthday

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Another banger?

AO: the-knoll
Q: Wolfpack
PAX: Stubs, AAA, Derby, Sooie, Shakira, Siri, morning stār, Half Lyfe, Gold Digger, Bumblebee (2.0)
FNGs: None
COUNT: 11
CONDITIONS: “It feels good today”

WARMUP: Whatever you need OYO

THE THANG:
AMRAP 45 on 15 off

Round1
Squats
Single leg squat right
Single leg squat left
Lt. Dan
REPEAT

Mosey around field with hill sprints

Round2
Incline merkin
Superman’s
Decline merkin
Dips
REPEAT

Mosey around field with hill sprints

Round3
Hollow body hold
Side plank forearm right
Side plank forearm left
Bicycles
REPEAT

FINISHER 6 minute EMOM
5 tuck jumps
5 burpees

Annnnnnnnd done.

MOLESKINE: Banger after banger after banger.

ANNOUNCEMENTS: NERF WARS ON THURSDAY!!!! Check out f3dads for more!

the_eddy is a ruck on Monday mornings. Come next week and to the launch on 8/11!

COT: Sometimes what you need to hear the most is the hardest to accept. It’s easy for me to push back, to argue, to ignore. Reminder to listen when others are offering help and most importantly, be grateful for all the many moments in life that are good.

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Half the Lyfe left in you.

AO: pain-train
Q: Half Lyfe
PAX: FLO, Half Lyfe, The Banker, Wolfpack, Sooie, Derby, Shakira, Pitmaster
FNGs: None
COUNT: 8
CONDITIONS: Felt a little cooler than usual still muggy.

WARMUP: SSH, WMH, Mosey to Coupons.

THE THANG: 3 things, MOT, DURA, Circle up workout stations
Thang 1: MOT Lunges with Coupon with torso twist at the bottom, backwards walk with cinder block drag (true leg burner), farmers carry w/ coupon switch on way back, modified brick layer (coupon lift from ground overhead to other side and then jump over coupon, another backwards walk with cinder block drag (legs are feeling it now).

Thang 2: 200 swing rows/scissor kicks/sky thrusters while partner ran around playground, ended a little early to finish off with circle workout stations.

Thang 3: 8 stations. Farmers carry with squat and calf raise, merkins, mountain climbers, triceps extensions, bicep curl, box jumps, burpee with pull ups, wrist rolls with weight on rope attached to broom stick. 1min with 10 sec to move from station to station.

MOLESKINE: Tried to pack in a little bit of everything. Got crunched on time.

On the places you’ll go. Good book to reflect on for yourself and with kids. Some favorite quotes read from book.

“Congratulations! Today is your day. You’re off to Great Places! You’re off and away!” New Beginnings
“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.” Self-Determination
“Kid, you’ll move mountains! Today is your day! Your mountain is waiting. So get on your way!” Motivation

Ways to engage kids. Some good questions to consider.

What’s one thing I don’t know about you?
How can I be the best parent for you?
What’s something tricky in your life?
What was your favorite part of your day?
What’s the hardest part of being a kid.
What’s the best part of being a kid?
What’s your favorite thing to learn about?
What’s something you wish you knew about me?
What’s something you worry about?
What makes you laugh?
What are you excited about?

ANNOUNCEMENTS: F3 Dads Nerf War (check F3 Dads Slack)

COT: count off, name-o-rama, prayer for Wolfpack, Flo and Shakira. LEAD! Thank you all for joining me this morning. Already feeling it. Have a great weekend!

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CREED

AO: the-knoll
Q: Pebbles
PAX: Half Lyfe, Stubs, Gold Digger, morning stār, Malibu, Shakira, Sooie, Tebow, Derby, The Banker, Timber, AAA, Eric Phillips Snapshot (Suncoast), BumbleBee
FNGs: None
COUNT: 15
CONDITIONS: Warm and Muggy (summer)

WARMUP:
1/2 mile mosey
Bac
Bac bacs
Slow Merkins
Slow Squats

THE THANG:
4 stations. Pax perform work for 1min followed by 1min of bear crawl to next station. Rinse and repeat for 32min

Round 1
1. Pull ups
2. Lt Dans
3. Merkins
4. Dips

Round 2
1. Plank hold
2. Squat hold
3. WWIIs
4. Step ups

MOLESKINE:
Playlist for Round 1. I freaking love Creed but I can see why their music didn’t age well. Round 2 playlist AC/DC was much better.

ANNOUNCEMENTS:
50 Mile CSAUP
Check Slack

COT: Prayed for the intentions of everyone present

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Shorts

AO: pain-train
Q: Wolfpack
PAX: Stubs, morning stār, Siri, FLO, Cheeks, G-string, Derby, Motorola, Shakira, Pebbles, @Domino
FNGs: 1 @Domino
COUNT: 12
CONDITIONS: Little warm, great for shorts

WARMUP: Really short warmup of the usual suspects

THE THANG:
Short mosey to front of church
6 rounds (led in rotating fashion by PAX)
– 10, 4 count merkins
– 10 second high plank hold
– 10 second rest
6 rounds (led in rotating fashion by PAX)
– 10, 4 count squats
– 10 second low squat hold
– 10 second rest

Short mosey to side of church
6 rounds (led in rotating fashion by PAX)
– 10, 4 count leg raises
– 10 second 6″ leg hold
– 10 second rest
6 rounds (led in rotating fashion by PAX)
– 10, 4 count heel touches
– 10 second 6″ leg hold
– 10 second rest

Mosey to back of church
6 rounds (led in rotating fashion by PAX)
– 10, 4 count merkins
– 10 second high plank hold
– 10 second rest
6 rounds (led in rotating fashion by PAX)
– 10, 4 count squats
– 10 second low squat hold
– 10 second rest

Short mosey back to the flag
– Ring of Fire Burpee edition
– 3 minutes left!?…. A few more burpees while stretching

MOLESKINE:
Impressed with Domino jumping right into cadence, “Just like police academy” he says.
Impressed with the short shorts, especially from morning stār G-string and Shakira… The rest of yous… get your act together.

ANNOUNCEMENTS:
F3 Nerf Wars coming soon… keep an eye out in Slack.

COT:
Grateful to have a place to lead amongst leaders and be part of a team.

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Krazy Kickball & Our New AOQ!

AO: the-knoll
Q: El Capitan , Half Lyfe
PAX: Half Lyfe, morning stār, Derby, Sooie, Timber, El Capitan, Tebow, The Banker, @Golddigger, @Ninja (2.0), @AllStar (2.0), @Bumblebee (2.0), @Smoltz (2.0), @Biscuit (2.0), @JohnnyAppleseed (2.0), @GabbyCat (2.0), @Foxy (2.0)
FNGs: None
COUNT: 17
CONDITIONS: Low 70s & not raining!

WARMUP:

The El Cap Special w/ a dash of BACs + BacBACs (15x each), Willie Mays Hays, and a mosey to the treeline.

THE THANG:

Krazy Kickball!

Three thrilling innings of sweaty kickball shenanigans.

Rules for offense:
– base running is a MOT depending on inning & base (bear crawls, Imperial Walkers, lunges, politicians, somersaults cartwheels, etc.)
– PAX on bench perform exercise while waiting to kick (dips, step-ups, etc.)

Rules for defense:
– PAX in the field must perform an exercise while waiting (SSHs, squats, etc.)
– kicked ball cannot be fielded until defending PAX perform a set of exercises (7x WW2s, 5x Iron Mikes, etc.)

Team 2 had a walk-off single to win 5-4!

MOLESKINE:

It has been my joy to serve the-knoll as AOQ for the past year. I am thrilled to now pass the flag to a HIM who has shown strong leadership, creativity, and a quiet devotion to the Bellevue community.

Mazel tov & congratulations, Half Lyfe! We are so grateful for you & your willingness to lead our rowdy crew. :muscle:

ANNOUNCEMENTS:

4th of July convergence at handsomizer Friday!

COT:

– Countorama
– Nameorama,
– Named our fearless FNG @JohnnyAppleseed
– Closed in a prayer of blessing & thanksgiving for this new era at the-knoll
– enjoyed olive oil shots, cupcakes, chocolate milk, and coffee

:el-capitan:

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The Guinea Pigs

AO: pain-train
Q: Hair Band
PAX: Cheeks, Half Lyfe, Timber, Shakira, FLO, Motorola, Siri, The Banker, Derby, Blinker
FNGs: None
COUNT: 11
CONDITIONS: warm and muggy

WARMUP:
Disclaimer with extra emphasis on staying hydrated and modifying as necessary

Mosey two laps around park
50 SSHs
25 8 ct Body Builders

THE THANG:

Round 1:
Burpee broad jump down about 20 yards and back in parking lot
Once back complete 10 atomic pushups
Repeat x 5 (the banker & timber did 6 i believe)

Break for water and breath, someone spilled their first merlot (maybe blinker?)

Round 2:
Sit Through Freeze tag, freeze tag but the unfrozen pax do cumulative sit throughs to unfreeze players

Mary to wrap up

MOLESKINE:
I think we often bring pride to our beatdowns and that hurts us. I expected to do more than I was able to do today and ended up having to modify some of my exercises to protect injuries. It was also hot and humid, there was a definite need for water. I’ve learned in 9 years of F3 that I have to push myself and only do what I can. There are some days that will inevitably be better than others.

ANNOUNCEMENTS:
4th of July Convergence next Friday at Handsomizer! Keep your eyes on the slack channels
July 10th Night Moves led by SalPal, keep your eyes on the slack channels

COT:
Each man shared something going on in their lives. Lots of prayer requests for healthy family members, requests for traveling mercies, and requests for practicing gratitude in life’s ups and downs

God Bless each of you, it was an honor to Q the Pain Train today. You’re amazing men and I’m grateful to be given the opportunity to work out with y’all.

:sign_of_the_horns: Rock on,

Hair Band

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ISO Crazy

AO: the-knoll
Q: Sooie
PAX: Sooie, Half Lyfe, morning stār, Pebbles, El Capitan, Derby, Tebow, The Banker, Timber, Papa Bear, Bumblebee (2.0), Tonks (2.0), Fish Biscuit (2.0), Smoltz (2.0), Mushi (2.0), Gabby Cat (2.0), Foxy (2.0), Shakira
FNGs: 1 Shakira
COUNT: 18
CONDITIONS: 74 degrees sounds pleasant right? Wrong! Gills were required to breathe the 2:1 water/ air mixture.

WARMUP:
Head to toe mobility
BAC
BBAC
Low slow squats
Slow merkins
SSH (23 :goat:)

THE THANG:
Timber brings 0530 with him as he comes running onto the playground. I abdicate responsibility for any injuries one might endure over the coming 45 minutes by stating the non-professional capacity in which I will be leading, thusly shielding myself from a potential torrent of litigation.
We warm up.
Spoiler alert: it’s quite hot already. Nonetheless, we awaken our muscles from head to toe with Yes/No/Maybes, Baby Arm Circles, Back BACS, Low slow squats, low slow merkins, and SSH.

Now onto the thang: “ISO Crazy”
We partner up and establish four stations of isometric exercises. Between the stations the PAX perform:
– 10 planche merkins,
– 10 groiners,
– 10 jump squats.
The isometric exercises:
1. dead hangs,
2. fingertip plank,
3. tree/pole/wall sit,
4. hollow hold
are held until failure of one of the partners. The pairs are numbered off 1-4 and begin their respective isometric according to their number. 25 minutes of growling, grunting, grueling agony ensue. My plan, on paper, seemed to be but a gentle tempering of the mortal frame. The reality though was a gauntlet of pain.
The clock strikes 0600 and we’ve had enough. Time for games! Capture the flag! The 2.0’s demand that they take on the adults and we capitulate to this request. However, the first round the adults can only move by hopping on one foot. The 2.0’s score. Second round the adults must move by hopping on both feet. Half Lyfe leaps a flying tackle toward a 2.0 but misses his target and the 2.0’s score yet again. Chafed and chastened, the adults cast off all encumbrances and unleash their full footed fury. A wall of men prevent the 2.0’s from reaching the flag. Midfield, I reach the flag. Wheeling around with it firmly in my clutches, I let loose all reserves of energy and sprint toward our goal line! The adults score and 0614 strikes indicating the end of regulation gameplay. 2.0’s are victorious 2 to 1.

MOLESKINE:
I reflected on Ecclesiastes 4:9-10 and the importance of sharing our burdens. Coffee and fellowship is thoroughly enjoyed

ANNOUNCEMENTS:
The Knoll closed this Thursday (6/26) to participate in the convergence at greenmachine.
Special beatdown on July 1st at the knoll. You wont want to miss it!
4th of July convergence at handsomizer…on July 4th
Check slack for all other announcements.

COT:
Prayers offered. Coffee and chocolate milk enjoyed. Thanks El Capitan !

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Last one. Until the next one

AO: pain-train
Q: G-string
PAX: Timber, The Banker, Half Lyfe, Siri, Wolfpack, Derby, Pebbles, @Motorola, @blinker
FNGs: 2 @Motorola, @blinker
COUNT: 10
CONDITIONS: warm and muggy
2-
WARMUP:
– SSH
– slow squats
– Slow merkins
– GOAT stretch
– Mosey to the stage for coupons

THE THANG:
Thang 1:
Suicides. Complete first station, bearcrawl to the next, perform exercise and mosey back. As you progress, complete each previous exercise. When all four stations are complete, run to the stage, mosey back, and start over.
– 10 block swings, 10 thrusters, 10 rows
– 10 archer merkins, 10 monkey humpers
– 10 iron mikes, 10 dry docks
– 10 merkins, 10 jump squats
(Bring sally up came on right at the end, so we did the Merkin challenge)

Thang 2:
fifteen minute emom
– 5 front squats
– 4 shoulder presses
– 3 rows
– 2 burpees over the block
(optional mods up were offered)

MOLESKINE:
As dads, we get to set the tone. Sometimes it is easy to be caught up in the chaos of home life, but it is our job to stay calm.

ANNOUNCEMENTS:
New Nashville Nantan to be announced soon.
4th of July convergence at Handsomizer.

COT:
Prayers were offered up for the HIM and their families.