Tag: Dr. Stogie

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Sometimes the workout you end up doing isn’t the workout you planned but that’s okay because your intentions for the planned workout weren’t where they should’ve been.

AO: the-knoll
Q: Sooie
PAX: AAA, G-string, Lady Liberty, morning stār, Sooie, Sparrow, Timber, Dr Stogie, Bumblebee (2.0)
FNGs: None
COUNT: 9
CONDITIONS: :stars: 😎

WARMUP:
Good Mornings OYO
Imperial Walkers
BAC
BBAC
T-Ups
WMH (review mission/core principles/credo)
Loose caboose mosey

THE THANG:
Tabata! 21 rounds.
12 seconds work
48 seconds active recovery/planks
Cycle through Merkins, Jump Squats, Plank toe touches. (20:23 total time)

Ultimate Frisbee ~10 minutes. Epic plays were made by all the PAX.

Recovery breathwork

MOLESKINE:
This week the-knoll celebrates 1 year of being in the books. To commemorate it we did Tabata with 12 seconds on and a total workout time of 20:23 to commemorate the year we launched. I had planned a different beatdown, one that would’ve been harder and more self serving but ultimately felt it wasn’t the right time and my intentions weren’t in the right place. Instead we did a challenging workout that allowed some time for conversation as well. Reminded me that no matter what we do, let’s check our intentions and be mindful of why we do what we do.

ANNOUNCEMENTS:
9/11 convergence at the Capitol Steps.
9/11 convergence at The Brig (F3 Franklin) grassland park if the Capitol Steps is too far a drive.
9/14 F3 Nashville 10 year anniversary Sevier Park.

COT:
Prayers lifted. Sooie Brewie enjoyed.

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On the Books Anniversary

AO: the-knoll
Q: Sooie
PAX: The Banker, morning stār, Sooie, Sparrow, Tea Party, Papa Bear, Pit Master, Dr. Stogie, Stubs, Eagle (2.0), The Judge (2.0)
FNGs: None
COUNT: 11
CONDITIONS: cool, starry, perfect

WARMUP:
Stretch OYO
Yes/No/maybe
BAC
BBAC
Overhead claps
Seal claps
Don Quixotes
Motivators (from 5)

THE THANG:
Split into 2 teams. Had 6 cones set up 15 yards apart. Each cone had a different exercise on it. Each team had to complete 200 reps of the exercise. The first team to finish the 200 reps captured the cone and added 25 reps to the next exercises.
1. Squats
2. Merkins
3. WW2’s
4. Monkey humpers
5. apollo ohno’s
6. Burpees

Next up a friendly game of capture the flag. Be warned Tea Party has some speed!

MOLESKINE:
“Outdo one another in showing honor”
Romans 12:10

I’ve been incredibly blessed to witness the transformations in the lives of the men at the knoll. Took time to recognize and honor the men both present and absent.

ANNOUNCEMENTS:
9/11 convergence at the Capitol Steps
9/14 F3 Nashville 10 year anniversary

COT:
Prayers spoken and offered.