Tag: El Capitan

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Put your back into it!

AO: the-knoll
Q: G-string (Eli Kresta)
PAX: morning star, Pebbles, Siri, The Banker, Sooie, El Capitan, Wolfpack, Ex-Pat, @Link, @Bumblebee
FNGs: None
COUNT: 11
CONDITIONS:
Warmer than Tuesday but still brisk.

WARMUP:
– windmills, imperial walkers, wmh, gm
– Indigenous People’s run with football around the field
– Shoulder warmup

THE THANG:
Two people per station. Three rounds.
– Station 1: sandbag swings
– Station 2: pull-ups jump up and 3-count down
– Station 3: log floor to ceilings
– Station 4: lunges to the street and back
– Station 5: plank hold

MOLESKINE:
On Tuesday we talked about the GK Chesterton quote. Today I wanted to talk about our specific role as fathers. Whenever God the Father called someone in the OT, it led to an adventure. Moses brought his people out of Egypt, Abraham left his country and his family, David went up against Goliath, etc.
Part of our role as fathers is to provide our children with adventure in the context of safety. Even if you don’t believe in God or the bible, this is a biological fact. The role of fathers in hormonal development of their children is different than that of mothers and cannot be easily replaced. Fathers who engage in rough and tumble play in a adventurous (but controlled) manner have children who are better able to stand up to challenges and face adversity. Fathers are more influential on early language development because we often use higher level language with our children. Fathers even have an epigenetic effect on protein synthesis and gene expression. What we do matters.
In light of that, I am looking for ways to provide adventure and new challenges for my family. Introducing my daughter to the world one experience at a time.

If you want to read a little more on the science behind the unique role of fathers, this is a good article to start with and its references.
www.annualreviews.org/content/journals/10.1146/annurev-anthro-091908-164334

ANNOUNCEMENTS:
– That mile is coming next week at Green Machine. The knoll will continue as regularly scheduled
– Plankril is coming. One minute plank on the first and add 6 seconds every day.

COT:
Intentions were offered and prayers were said.

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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.

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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!

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Ten Trees!

AO: the-knoll
Q: Wolfpack
PAX: AAA, The Banker, G-string (Eli Kresta), Pebbles, morning star, El Capitan, Sooie, Bumblebee (2.0), Big Red (2.0), Link (2.0)
FNGs: None
COUNT: 11
CONDITIONS: Cold enough for gloves, yet warm enough for short sleeves… very confusing times we live in…

WARMUP: Mosey to stop sign then a series of stretching exercises led by Link.

THE THANG:
Thang 1
Huddle around the River Table to complete a series of exercises done in reps of 10. After each set of 10 you must run and touch a tree.

Round 1: Squats (5reps) Merkins (5reps) x10 sets
Round 2: Iron Mikes (5reps) Dips (5reps) x10 sets

Partnered up for the next two rounds:
Round 3: Picolis until partner returns from touching a tree x10 sets
Round 4: Shoulder taps until partner returns from touch a tree x10 sets

Thang 2
6 rounds of 1 minute freeze tag.
If you get tagged you must stand with legs apart performing Overhead claps until someone crawls between your legs to unfreeze you. All Pax got a chance to be “it”

Mary
LBCs and Flutter kicks

ANNOUNCEMENTS: Lots coming up! I encourage everyone to check out Toothless’s latest post in General for everything.

Tuesday 3/5 – Take Your Kid to Workout Day here at The Knoll… great chance to share our passion for the three Fs with your family, friends, Pax who haven’t come out in a while, and PAX who haven’t experienced the beatdown that is a 2.0 workout.

COT:
Sometimes showing up is enough.

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AMMAP

AO: the-knoll
Q: Wolfpack
PAX: Sooie, El Capitan, Pebbles, Malibu, morning star, Bumblebee (2.0)
FNGs: None
COUNT: 7
CONDITIONS: B-E-A-uuuutiful

WARMUP: Mosey around. Open up them hips. Stretch those shoulders.

THE THANG:

As Many Merkins As Possible!
90seconds work/60seconds rest

Merkins
Dips
Run to backstop
Diamond Merkins
Carolina Dry Docks
Run to table
Incline Merkins
Squats
Run to the big tree
Flux Capacitor Merkins
Iron Mikes
Run to playground
Ring of Fire Merkins
Lazy Imperial Walkers

Mary: WW1, Box Cutters, LBCs with stretch’s in between

MOLESKINE: prayers for PAX health.

ANNOUNCEMENTS: Just a Mile at Greenmachine March 28th. Biscuit run coming up.

COT: It’s possible to take responsibility to lead while also asking for help. Each of the none Merkin workouts were called out by the PAX who came out. There’s no reason so go at it alone fellas!

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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.

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Goals and grace

AO: the-knoll
Q: morning star
PAX: Sooie, AAA, Pebbles, El Capitan, morning star, DB, Bumble bee (2.0). Big red (2.0), Tonk (2.0), Fish biscuit (2.0)
FNGs: None
COUNT: 10
CONDITIONS: 40’s with a hint of spring

YHC and Bumble bee were late … thanks to the PAX for starting the warm up as we showed up.

WARMUP: whatever the PAX did before YHC showed up, followed by: motivator (6 to 1), hard style low slow squats, lazy imperial walkers.

Instructions/set up for the thang: pick a weight if you like … this is an auto-regulated workout … two transition signs to pay attention to: you lose power or feel stiffness in your body or you can’t talk in complete sentences … if you experience one of those drop your weight and do jumps without it or do SSH if you’re working without a weight.

THE THANG: 20 sets of 11 seconds of jump squats (with or without the weight) followed by 49 seconds of active recovery (fast and loose drills; keep moving).

YHC encouraged the PAX to practice appreciation using the GAMES method:
G – gratitude: think of something you’re thankful for right now
A – anticipation: what are you looking forward to?
M – memories: what’s a time in the past you experienced joy?
E – experiences: what’s something you can do to create some relational joy?
S – singing: hum a tune, sing a song ..

We got to memories.

Took a detour before we finished to organize a search party for Bumble bee. We found him at the backstop pretty shaken up. YHC got to practice helping him get back to joy using what I’ve recently learned: VCR (validate, comfort, recover). PAX kept working with the weight ball during this time.

Finished the 20 rounds.

MARY: led by Sooie … flutter kicks, heel touches, something else and breath work.

MOLESKIN: YHC shared about a big goal I went after last year: simple timeless. 10 sets of 10 single arm kettle bell swings followed by 10 turkish getups with a 71lb kettle bell, autoregulated by the talk test.

YHC started with a 30# KB and insured my shoulder. Since then I’ve realized that my approach towards this goal was going to be long and with some detours to strengthen my core, reflexive strength, etc. Now I’m doing things like head nods, crawling, rocking, rolling. This is completely different than swinging or lifting a kettle bell. However, this is my path way towards my goal.

The takeaways:
1 – what big goal are you going for?
2 – give yourself freedom and grace to enjoy the journey and accept that the journey may be different than you imagined

Shared prayer requests and appreciations and YHC took PAX out with a prayer.

Followed by some great conversation around Sooie Brewie.

YCH appreciates this space, you men (and your 2.0s) and the grace and encouragement we offer one another.

Great to see Tonk and Fish biscuit out with us again!

-m out!

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Snowmagedditon Pt. II

AO: the-knoll
Q: Sooie
PAX: El Capitan, morning star, Pebbles, Sooie, Bumblebee (2.0)
FNGs: None
COUNT: 5
CONDITIONS:
A balmy 17 degrees

WARMUP:
Yes/No/Maybe
Baby arm circles
Back BAC
Don Quixotes
Good mornings
Split jacks
Imperial walkers
WMH

THE THANG:
6 cones setup in the middle of the snow blanketed field. 6 reps of an exercise at each cone going out. Mosey back. Various MOT between cones for each exercise.
– plank shoulder taps. MOT: human snow machine (hands on sled, push with feet)
– squats. MOT: Marty McFly’s (lay back on sled, push with feet)
– Big boy sit-ups. MOT: Paddle Boat (6 or stomach on sled, propel using arms only)

Mosey to the hill.
Partner up:
Partner A rides sled downhill and uphill.
Partner B keeps up with Partner A downhill, pulls Partner A uphill. Reverse, repeat.

Downhill free for all:
Grab a sled, ride it downhill, mosey back up. Only rule is you can’t use the same sled consecutively. (5 PAX, 4 Sleds). Odd man out does step ups at the flood table.

ANNOUNCEMENTS:
Lean PAX continues through Valentine’s Day

COT:
Prayers for requests mentioned
🐗☕️™️ after

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El Cap’s Indie Rock Block

AO: the-knoll
Q: El Capitan
PAX: morning star, G-string (Eli Kresta), Pebbles, Sooie, Wolfpack, El Capitan, AAA, @BigRed (2.0), @Link (2.0), @Bumblebee (2.0)
FNGs: None
COUNT: 10
CONDITIONS: Starlit, upper 30s

TUNES: Indie / Alternative Jams

WARMUP:  

– Climb stretch routine
– Willie Mays Hayes (3x each side)
– Don Quixotes (in cadence)
– Cherry pickers (in cadence)
– On your own stretch

THE THANG:

ROUND 1:

Caboose-is-loose up Harpeth knoll hill, right at Harpeth Bend, back up to the coupon tree.

ROUND 2:

Four light cones. PAX will team up in pairs of two, choose a coupon, & line up at starting line.

With coupon in tow, Player 1 will LUNGE to each cone.

First cone: 15x goblin squats

Second cone: 15x overhead presses

Third cone: 15x curls

Leave coupon at third cone & bear crawl to backstop benches for 15 step ups

Bear crawl back to third cone & pick up coupon to mosey to starting line.

Player 2 will do the following exercise, then rest (one exercise per round):

– 100x American hammers (2 is 1) with coupon
– 50x big boy sit-ups with coupon at chest or in lap
– Hold plank until Player 1 begins step ups.

Rotate & repeat (3x Rounds)

ANNOUNCEMENTS:  Convergence in Brentwood on 01/12 in honor of a Knoxville-based PAX that passed away one year ago.

Moleskin: Read a poem titled “Those Winter Sundays” by Robert Hayden. Encouraged the PAX to continue to serve their families well (even when it feels thankless & nobody sees).

Prayer requests:

– for @Sooie to get back into the mental groove at work
– for @ElCapitan ’s home recently invaded by ants (#stressful)
– for @Timber as he leads his wrestling team

Thank you @morningstar for the ginger tea!

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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.