Tag: El Capitan

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Burpee Roulette

AO: the-knoll
Q: Pebbles
PAX: Pitmaster, Sooie, AAA, Ex-Pat, Lady Liberty, El Capitan, morning stār, Bumblebee, Eagle
FNGs: None
COUNT: 10
CONDITIONS: cool

WARMUP:
Inch worms
Motivators
Bacs
Bac Bacs
Slow Merkins
Slow Squats
Stretch oyo
Burpee Apocalypse!!!

THE THANG:
Deck of Cards
Clubs- Burpees
Diamonds – Carolina Dry Docks
Spades – Iron Mikes
Hearts – WWIs

5 min of Mary

MOLESKINE: Fortitude – courage and tenacity. Getting out of bed early, doing something hard, etc. are all habits that are developed one small step at a time.

The world record for burpees in one hour is 1,027. Today as a group we did 1,120 burpees.

Honored to continue to grow in fortitude with all F3 brothers. Together we can do big things.

ANNOUNCEMENTS: Check slack

COT: Prayed in thanksgiving

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Games in the Dark

AO: the-knoll
Q: Sooie
PAX: AAA, El Capitan, Ex-Pat, morning stār, Pebbles, Sooie, Stubs, Wolfpack, Bumblebee (2.0), Tonks (2.0), Fish Biscuit (2.0)
FNGs: None
COUNT: 11
CONDITIONS: Perfect

WARMUP:
Head and shoulders OYO
BAC
BBAC
Imperial Walkers
Cherry Pickers
Don Quixote’s
WMH OYO
Slow squats
Slow Merkins
20 yard mosey

THE THANG:
2 team relay
2 cones 20 yards apart
Each team sends a runner down to perform exercise, runner sprints back. After everyone on the team ran, we progressed to the next exercise. First team to finish wins. Exercises were:
5 burpees
10 jump squats
15 WWII’s

GAMES!!!
Bear Crawl Tag to determine who would hold the torch first in Torch Tag.
Torch Tag
1 pax with a flashlight, all other Pax try to tag them. Pax had to do SSH while the flashlight was shining on them. Bumblebee held the torch longest.
Infection
Toilet Tag

Ring of Fire to 5

MOLESKINE:
Didn’t have much of a moleskine planned other than having family fun during fall break.

ANNOUNCEMENTS:
Big announcement coming 10/10! Come to the-knoll to find out.
Chili Cookoff 10/20. 12:30-2:30 Shelby Park. Bring your M’s and 2.0’s. See Wolfpack for additional details.

COT:
Prayed for East Tennessee, North Carolina, and Florida as well as PAX traveling over fall break.

Enjoyed the Mtn Mocha generously provided by El Capitan !

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Elevens & the Deadly Dice

AO: the-knoll
Q: El Capitan
PAX: Ex-Pat, AAA, morning stār, El Capitan, Malibu, Sooie, Lady Liberty, Pebbles, Timber, Stubs, Bumblebee (2.0), Schmoltz (2.0), TopGun (2.0), TheJudge (2.0)
FNGs: None
COUNT: 14
CONDITIONS: 60 degrees & foggy. Starlit overhead.
TUNES: Joyful eclectic playlist

WARMUP:
– Downdog + cobra
– 10x mountain climbers
– Bird Dogs (3x) each side, 3 sets
– Back stretches (the best)

THE THANG:
PART 1: ELEVENS
– Squat Jumps at top of road
– Butt-kickers down hill to road
– Plank Jacks on road curb
– High Knees back up hill.

Repeat until 11’s complete

PART 2: Deadly Dice

Circle up around flood table. One PAX rolls 12-sided die with regular die into bucket.

Regular die represents exercises:
– 1 (Burpees)
– 2 (Downward Dog Toe Taps 2=1)
– 3 (Dips)
– 4 (American Hammers 2=1)
– 5 (Hand-release merkins)
– 6 (Iron Mikes 2=1)

12-sided die represents the amount of reps.

Wash, rinse, repeat.

PART 3: Return of the Plank, Plank, Goose!
– Circle up in grass. One person is “it”. Goes around duck-duck-goose style. When he chooses a goose, he immediately does 10 SSH while the tagged runs around circle & tries to return to spot before tagger does.

Cool down mosey to coupon tree & back to playground.

MOLESKINE:
Encouraged the PAX to look outside themselves & seek opportunities to better serve their families & communities. It’s so easy to be primarily concerned with what matters to me – but true manliness is sacrificial, seeking the good of others for the glory of God.

ANNOUNCEMENTS:
Happy birthday, @Schmoltz!! Enjoy those birthday breakfast bagels in bed. :joy:
Fat Bear Week is next week, per Sooie! :bear:

COT: Lifted up prayer requests & held a moment of silence. Enjoyed a delicious moment of fellowship & :boar::coffee::tm: post-workout.

Grateful for y’all!

:el-capitan:

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MOT CIRCUIT

AO: the-knoll
Q: El Capitan
PAX: Timber, Ex-Pat, The Banker, AAA, El Capitan, morning stār, Sooie, Stubs, Pitmaster, Pebbles, Papa Bear, The Merchant, Bumblebee (2.0), Schmoltz (2.0), Eagle (2.0), TheJudge (2.0), TopGun (2.0)
FNGs: 1 TopGun (2.0)
COUNT: 17
CONDITIONS: mid-60s & blustery

WARMUP:
– Stretches (down dog, cobra, sprinter stretch, BACs & BacBACs x10
– Motivators 5x, run to backstop & back to playground

THE THANG:
PART 1: MOT CIRCUIT
– count off into two teams

Round #1:
– team 1 BEAR CRAWLS around perimeter of playground
– team 2 SKY THRUSTS until team 1 returns, then SWITCH

Round #2:
– team 1 LIZARD CRAWLS around perimeter of playground
– Team 2 FREDDY MERCURY’S until team 1 returns, then SWITCH

Round #3:
– team 1 GORILLA HOPS around perimeter of playground
– Team 2 “REVERSE” BURPEE (WW2 to jump) until team 1 returns, then SWITCH

Round #4:
– team 1 CRAB WALK around perimeter of playground
– Team 2 IMPERIAL WALKERS until team 1 returns, then SWITCH

Part 2: MYSTERY MARY

Two sets of cardboard cards
One set has times (:45-2 min)
One set has CORE workouts
Lie cards face down in two groups, memory game style.
Pax circle up- 2.0s choose a time card + workout card.

Wash, rinse, repeat

Ended with a 1:45 round of Ring of Fire.

MOLESKINE:
“Love is a long road.” Our culture tends to view love as a feeling, something you fall into, experience passionately, etc. But real love is indeed a long road – one that is often defined much more by commitment & faithfulness than feeling. I encouraged the PAX to consider this viewpoint & look around their circle of influence to see who God has placed in their lives to serve for the long haul.

ANNOUNCEMENTS: Check Slack for October updates coming soon!

COT: Lifted up G-string & his family at the passing of his great-grandmother, friends of the The Banker dealing with a cancer diagnose, and The Merchant’s purchase of his first home.

A prayer was lifted & coffee + chocolate milk enjoyed.

So grateful for y’all!
:el-capitan:

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There are always some more cards to be dealt

AO: the-knoll
Q: morning stār
PAX: Wolfpack, El Capitan, Ranger, Sooie, Tea Party, AAA, Malibu, morning stār, Papa Bear, Stubs, Sparrow, Bumble bee (2.0 / Q), Link (2.0), Samwise (2.0), Iowa (2.0), The Judge (2.0)
FNGs: None
COUNT: 16
CONDITIONS: mild and dark

WARMUP: motivators 1 to 8

THE THANG: deck of pain
– Hearts = SSH (4ct)
– Spades = t-claps (4ct)
– Clubs = Carolina dry docks
– Diamonds = sit ups
– Ace is 1 rep, J/Q/K are 12 reps
– Joker is 10 4ct flutter kicks

MARY: dealer’s choice

ANNOUNCEMENTS: chili cookoff coming in October

COT: ball of man and “kindness” on 3!

MOLESKIN: this is Bumble bee’s second full Q … he’s growing in confidence which is so great to see. Appreciate the PAX creating an encouraging environment for him to learn and grow.

Stay curious my friends,
-m*

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Tea Time

AO: the-knoll
Q: Tea Party
PAX: AAA, El Capitan, morning stār, Sooie, Sparrow, Ex-pat, Bumblebee 2.0
FNGs: None
COUNT: 8
CONDITIONS: dark and 60s?

WARMUP: Costa Rica style yoga/stretching ending with the Bretzel body twist

THE THANG: 2 rounds of 9 tea-themed circuits in 1 minute intervals
– premium oolong pull-ups
– Cardamom tea kettlebell swings
– rose hibiscus raise your knees (step-ups)
– Tima tea toe-touches
– Paris yea swing pulls
– ginseng oolong jog/sprint around back-stop
– Mint peach tea bench merkins
– Lichee black tea lunges/lt. dans
– Pure assam plank

Cool down: 1 perfect burpee

MOLESKINE: Embrace the little sparks God gave you in your life that bring you joy, like tea drinking does for me. Those things make a difference for each of us, don’t let them go out and grow dull.

ANNOUNCEMENTS: 9/14 F3 10 year anniversary Sevier Park

COT: prayers for hvacs, pregnancies, and moving. Strong Ceylon black tea drink and onion flavored tea biscuits devoured

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9.10 Mystery Workout

AO: the-knoll
Q: AAA
PAX: Sooie, El Capitan, Stubs, Sparrow, The Banker, Timber, G-string, morning stār, Malibu, Papa Bear, Bumblebee, Iowa, The Judge
FNGs: None
COUNT: 14
CONDITIONS: mid 50s, damp grass.

WARMUP: -5 motivators
-10 lunges
-Baby arm circles and back BACs
-10 slow squats
-10 slow push ups
-mosey down to tree line and back

THE THANG: 8 rounds of a 2 minute AMRAP start with a 20 yard sprint/run, and then do 11 reps of designated exercise and then run back 20 yards and do another 11 reps until 2 minutes are up.
Round 1- 11 burpees
Round 2- 11 pushups
Round 3 – 11 air squat
Round 4- 11 mountain climbers
Round 5- 11 jumping jacks
Round 6- 11 jumping lunges
Round 7 – 11 Carolina dry dock
Round 8 – 11 tuck jumps

Finished with some Ultimate Frisbee

MOLESKINE: John 15:13
Greater love hath no man than this, that a man lay down his life for his friends.

In remembering 9/11 tomorrow, let’s take a moment to think about and remember the ultimate acts of love shown by many on 9/11, and the many years after 9/11.

ANNOUNCEMENTS: 9/11 workout at capital steps 5:30 am, Brig workout at 5:30 am

COT:

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Hearts are for leg days

AO: the-knoll
Q: Malibu
PAX: AAA, El Capitan, G-string, Malibu, morning stār, Pitmaster, Sparrow, Stu Cook, The Banker, Timber, Stubs, Sooie, The Judge, BumbleBee
FNGs: None
COUNT: 14
CONDITIONS: another spectacular 72*

WARMUP:
Malibu Special:
Mosey to the stop sign, circle up in the field, SSH, slow steady squats & Mericans, BAC+BBAC, stretching (dealers choice).

THE THANG:
Deck of cards:
:heart: Step Ups
:diamonds: North, South, or Sweet) Carolina Dry Dockers
:spades: Twists, 2=1
:clubs: Sit-up variation, dealers choice

The constant shuffling kept us guessing and played some mind games in the gloom.

MOLESKINE:
A quote board in my son’s classroom this year quotes an anonymous speaker: Everything is difficult, until it becomes easy.

Not because easy just happens, but through hard work. Facing difficulties head on and grinding through the hard work applies to faith as much it does fitness. In our fellowship at The Knoll, I experience how good and true this to come together, put in shared, hard work and leave a better man.

As we head into Labor Day, I reflect at the end of the day today on my gratitude for this group and the work we do together. Appreciate the chance to Q this week and see you all Tuesday. Have a great, holiday weekend!

ANNOUNCEMENTS:
Statistically impossible to get 80% of AO’s for Guliver’s travels. But you could try, it’s worth it.
9/11 convergence 0530 @ TN Capital steps.
Nashville F3 10th Anniversary coming up also.

El Cap needs help moving a couple of items. DM him for deets.

COT:
Prayers for the Judge’s brother, El Capitan in his move, and those intentions in the silence of our hearts.

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It’s All in the Grind

AO: the-knoll
Q: Malibu
PAX: AAA, El Capitan, Ex-Pat, Malibu, morning stār, Papa Bear, Sooie, Stu Cook, The Banker, Timber, Wolfpack, BumbleBee, Smoltz, Samwise, Iowa
FNGs: None
COUNT: 15
CONDITIONS:
Spectacular morning- clear skies, full of hearts, can’t lose.

WARMUP:
Mosey to stop sign, circle up in field.
SSHx 20 with one amazing silent count of unified side straddle hopping in silent cadence.
Slow squat and push-ups, BAC and BBAC.
Mental prep for the Thang.

THE THANG:
An old coach taught me that professionals grind out the work. For today’s grinds, work steadily but not frantically:
(1) 20 minute grind: 6x hand release push ups, 1 or 2 pull ups/reverse pull ups, 6x Lt. Dans
(2) 15 minute grind: 30 seconds of WWI/WWII (user choice), 30 seconds of twists, 30 seconds of standing founders up and down.
(3) Final Grind: SooieBrew

MOLESKINE:
We need our bodies for life, work, and our vocations and men and fathers. Drawing from knowledge and training from a S&C coach Rob Shaul, that means we are professional athletes with particular, specific fitness demands. Our demands as- in my case a suburban dad- are perhaps different than other professional athletes but still there. We can best fulfill our individual callings in life when our bodies are capable of the mission before us.
Professionals are also willing to do the work when the tough gets going and relish the grind when it comes. Today’s workout gave us a time to set about our hard work steadily, not frantically but working through a long 20minutes and another 15minutes.
Being a professional athlete also demands a burden of constant fitnes. In my F3 journey I have found that this burden is best carried in the encouragement and presence of others, especially in The Gloom. Some days feel great, other days feel like a grind. Relish the grind! Put one foot in front of the other, and Just Keep Swimming! Cheers,

ANNOUNCEMENTS:
Gallivants Travels ends this week.
September 11 Convergence at 0530 at TN Capitol Steps, plan for an hour.
F3 Nash decade anniversary coming up too.

COT
Prayers for presence, and peace amidst returning to school and work routines.

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ThunderBunny Beatdown (aka LrThe’s Awakening)

AO: pain-train
Q: El Capitan
PAX: Wolfpack, The Banker, G-string, Sooie, Bean Burger (Fairview, TN), Cheeks, Timber, Siri, Pitmaster, FLO, El Capitan
FNGs: None
COUNT: 11
CONDITIONS:
clear skies, low 60s, almost Yosemite

WARMUP:
– Downward dog + cobra + sprinter-stretch merkins 3x both sides, PE stretch
– BAC + BacBACs + Turkish Moroccan Night Clubs: 12x
– Willie Mays Hays OYO
– PAX collected coupons (one each) and returned to sidewalk

THE THANG:

Part 1: ThunderBurpees

– All PAX circle up, play song “Thunderstruck” by AC/DC.
– SSH throughout – burpee every time you hear the word “Thunder”. :skull_and_crossbones:

Part 2: Sudoku Murder Bunny Special

SOUNDTRACK: Weezer Blue Album

Downloaded two easy sudoku puzzles from internet, printed on 11×14″ sheets, laminated, supplied dry erase markers + paper towels

Split up into two teams.

Six stations. One PAX from each team per station, lined up along sidewalk.

Station #1: Plank, work on a sudoku puzzle

Station #2: Murder bunny to cone with coupon, carry on shoulder back. (All PAX rotate to next station when he returns.)

Station #3: floor-to-ceilings with coupon

Station #4: straight-arm squats with coupon

Station #5: sky thrusters on back with coupon

Station #6*: wild card! options include…

1. 6x hops + elevated elbow-to-knees over coupon (3x per side)
2. bench press on back with coupon
3. American hammers with coupon
4. Speed step-ups on coupon
5. Curls with coupon

Rotated until PAX (almost?) solved the puzzles.

Bonus Round at 6:10 AM: in lieu of sudoku, each team tried to name all 25 AO’s in F3 Nashville while rotating through the reps.

MOLESKINE:

Shared how grateful I am for the fellowship of the PAX and encouraged those who may be nervous about Q’ing to reach out for help/advice – it is worth it. Such a joy to lead y’all this morning!

ANNOUNCEMENTS:

Check Slack for September updates (including 9/11 and 9/14 anniversary convergences) coming soon!

COT:

Countorama, Nameorama, shared requests, and closed in prayer.

Special shout-out to Wolfpack for the delicious & courageous LupusBrewpus rebound this morning!

We are grateful for you & hope that your kitchen counters recover from any & all coffee-related trauma.

:el-capitan: