Tag: El Capitan

Posted on

Packing and Slacking

AO: the-knoll
Q: Pebbles , Sooie
PAX: AAA, El Capitan, Ex-Pat, Malibu, morning stār, Pebbles, Sooie, Sparrow, The Merchant, Timber, Wolfpack, Bumblebee (2.0), Link (2.0), Smoltz (2.0), Mucchi (2.0), Fish Biscuit (2.0), Tonks (2.0), Gabby Cat (2.0), Foxy (2.0), Big Red (2.0)
FNGs: None
COUNT: 20
CONDITIONS: perfect late spring morning

WARMUP:
mosey around the backstop.
Motivators from 7
BAC’s
BBAC’s
Slow Merkins
Slow Squats
Mosey to the flood table

THE THANG:
Pack Your Bags
2.0’s shared their ideal vacation spot and the 1 exercise they’d pack with them.
Total of 16 rounds of the exercises. 30 seconds on 30 seconds off. Had to run to catch our flight after we packed 9 bags.

Thang 2: Slacking
We setup a slack line and traversed it in various ways performing various exercises while waiting for to cross.

Thang 3: Game time
Infection
Toilet tag

MOLESKINE:
Reminder that unstructured time is great and sometimes it’s good to just do nothing together.

ANNOUNCEMENTS:
El Capitan AOQ FOR THURSDAY’S AT THE KNOLL! El Cap has been at the knoll since the beginning and always brings joy, encouragement, hardwork, and dedication! Looking forward to all that he’ll bring as AOQ! Baby G-string born last week!

COT:
Prayers lifted and offered!

Coffeeteria with bananas for all from Pebbles ! Chocolate Milk for the 2.0’s. :boar: :coffee: :tm: for the adults!

Posted on

Moseys and Musings

AO: the-knoll
Q: DintyMoore
PAX: AAA, morning stār, Siri, FLO, Wolfpack, El Capitan, Timber, Ex-Pat, Sparrow, Pebbles, Sooie, Bumblebee, Tonks, Fish Biscuit, Smoltz, Gabby Cat, Foxy, Bookworm (2.0)
FNGs: 1 Bookworm (2.0)
COUNT: 19
CONDITIONS: idyllic

WARMUP:
Arm circles – 10 rep
Back backs – 10 rep
Good Mornings – 5 rep
Motivators – 5 count
Willy Mays Hays – 5 count
Hip Swings – 5 count

THE THANG:
Thing 1 – HIIT x 2
Playground
30 sec work / 15 sec rest
High Knees – 30 sec
Drop Squats – 30 sec
Romanian Split Squat Left – 30 sec
Romanian Split Squat Right – 30 sec
Left Leg Negative Squat -30 sec
Right Leg Negative Squat – 30 sec
Iron Mikes – 30 sec
Squat Jumps – 30 sec

Thing 2 – Running bases
Backstop – 4 groups, 30 second reps
Super Mario’s, Bernie, Mosey, Skip between
Merkins – Home
Shoulder Taps – 1st
Carolina Dry Docks – 2nd
Plank Toe Touches – 3rd

2nd lap turned into tag game, picking up any members of group in front of you that you catch after 50 total reps

Mary to finish – 2.0 Dealers Choice

MOLESKINE:
It’s what you learn after you know it all, that counts. John wooden to Bill Walton upon graduating from UCLA. Walton passed away this week.

ANNOUNCEMENTS:
Convergence events for end of May U Pull Up Challenge – pain-train and greenmachine on Saturday.

2.0 friendly workouts Saturday afternoon in Franklin – Taco Ruck, next Tuesday at The Knoll, and next Saturday at Middle Tooth.

coworking next Wednesday.

COT:
Wrapped in prayer for various stages of life. G-string 2.0 due any moment, shooting at pain-train, fatherhood and husbandry encouragement.

Posted on

FEEL THE RHYTHM

AO: the-knoll
Q: The Merchant
PAX: AAA, caprate, DintyMoore, El Capitan, Ex-Pat, FLO, Malibu, morning stār, Pebbles, Sooie, Sparrow, The Banker, The Merchant, Timber, Wolfpack
FNGs: None
COUNT: 15
CONDITIONS:
Sunny, clear skies, 62F
WARMUP:
Side-straddle hops, BACs, BAC BACs, motivators, WMH
THE THANG:
Cycle between different exercises along with the playlist, at your own pace

Song intros/outros are active recovery

Round 1: (Pop/Lower Body)
Verses: Squats, Choruses: Lunges, Bridge: Hold squat
Round 2: (Folk/Core)
Verses: Sit-ups, Choruses: Baby crunches, Bridge: Freddy mercury’s
Round 3: (Rock/Upper Body)
Verses: BACs, Choruses: Merkins, Bridge: Dips
MOLESKINE:
“The most important step a man can take. It’s not the first one, is it? It’s the next one. Always the next step…” -Brandon Sanderson, Oathbringer
ANNOUNCEMENTS:
May You Pull Up ending this Saturday

I forgot to record this part so I hope I’m not forgetting anything important :joy:
COT:
Thank you to all who came out for my VQ! Hopefully this will be the first of many.

Posted on

10 Stations

AO: the-knoll
Q: Timber
PAX: Sooie, The Banker, G-string, Malibu, Ex-Pat, AAA, El Capitan, Timber, Pebbles, Lunch Lady, Sparrow
FNGs: None
COUNT: 11
CONDITIONS: 67 degrees, mostly cloudy

WARMUP: SSH, BACs, back BACs, Seal Claps, Merkins, Imperial Walkers, Don Quixotes

THE THANG:
Station Work (2 rounds): 10 stations, rotate when runner returns
Stations – pullups, merkins, side lunges, calf raises, derkins, BW squats, planks, dips, farmer carry (with coupons), ~300m run
Team Mosey: ran 1 mile together

MOLESKINE: Ex-Pat sat in valiantly as AOQ, I don’t think G-string took a break from pullups the entire time he was at that station, we thought we heard the howl of Wolfpack but it turns out it was his snoring, the music playlist was hit and miss with some of the PAX

ANNOUNCEMENTS:
-VQ ALERT: The Merchant VQ this Tuesday
-check details at coworking for those work from home folks

COT: morning stār read from/talked about a children’s book a few weeks ago. This got me thinking about my favorite kids books and perhaps my favorite is The Giving Tree. It is such a simple book, but with a profound message: give until you don’t think you can give anymore, and then give a little more. May we continue to strive to be SERVANT leaders for our families.

Enjoy the rest of your week!
-Timber

Posted on

Roll the Dice!

AO: the-knoll
Q: Timber
PAX: Sooie, morning stār, AAA, El Capitan, The Banker, Timber, Sparrow, Malibu, Étouffée, Pebbles, FLO, The Merchant, G-string, voucher, Ex-Pat, Bubblebee (2.0), Goliath (2.0), Monkey (2.0), Fish Biscuit (2.0), Tonks (2.0), Smoltz (2.0), Ace (2.0), Gipper (2.0), Dr. Kitty (2.0), Mocchi (2.0)
FNGs: 2 Dr. Kitty (2.0), Mocchi (2.0)
COUNT: 25
CONDITIONS: 68 degrees, dew on the grass, sun out

WARMUP: 15 SSH, 15 BACs, 15 back BACs, 10 slow squats, 5 8ct burpees

THE THANG:
Thang 1: Roll the Dice – 4 rounds, 6 exercises (merkins, iron mikes, BW squats, WWIIs, leg raises, burpees), total # on dice = total # of reps
Rd 1 – roll 1 die, Rd 2 – 2 dice, Rd 3 – 3 dice, Rd 4 – 4 dice
*thank you to G-string for being our math guy and adding up the dice!
Thang 2: Ultimate Football – like ultimate frisbee but with a football (modification: each team could select 1 “running back”), team 2 wore patriotic themed beads around their neck for identification purposes

MOLESKINE: Malibu made a glorious return and brought with him some great cosmic rays for the morning, Étouffée showed he’s a little better than Uncle Rico (Napoleon Dynomite) and can still throw the pigskin, Tonks was the best dice roller of the morning, The Banker has now introduced 6 of his 9 2.0s (where 3 away from the entire crew), Sooie brought the coffee brew, chocolate milk for the 2.0s, the patriotic beads must have weighed heavy on Team 2 as Team 1 pulled out the victory in ultimate football, RECORD # of PAX at the knoll!!!

ANNOUNCEMENTS: may-you-pull-up challenge still ongoing, coworking planned for tomorrow, The Merchant VQ next Tuesday: make plans to be there to support him!

COT: Understanding your purpose, and having a clear vision in your life/work can help you achieve greater things and help you get through difficult times. I shared the story of a wrestling match in college. The Banker and I returned to New York after attending a funeral for one of our uncles who had just passed. Emotionally exhausted from the trip home, The Banker returned to school to find out he was 12 lbs over weight. He proceeded to stay up late, wake up early, and run during any free time between classes the next day to lose that weight and make weight. During the wrestling match later that day, in heroic fashion, he pulled out a stunning and almost impossible victory, sealing the team win by pinning his opponent. He had decided to offer up the challenge for our uncle. Had he not given himself the “why” he likely wouldn’t have been able to overcome the emotional and physical exhaustion to pull off the stunning victory. This is the stuff legends are made of! May we all reflect on and remember our “why” so that when things get tough at work, or with family, we push on!!

Thanks for a great morning,
-Timber

Posted on

Toilet Tag!

AO: the-knoll
Q: Wolfpack
PAX: morning stār, Sooie, Timber, The Banker, El Capitan, Lunch Lady, G-string, Link, Fish Biscuit, Tonks, Bumblebee
FNGs: None
COUNT: 12
CONDITIONS: No Lightning

WARMUP: Mosey around the Knoll mimicking silly movements from the 2.0.

Link gave us cadence for SSH, BAC, BAC BAC, IW, WMH

THE THANG:
Tabata 25 seconds work/15 seconds rest

Pull ups x2
Mountain Climbers x2
Merkins x2
Jump Squats x2
Dips x2
Step Ups x2

2 Rounds of Toilet Tag
Links take on Freeze Tag. Two PAX are it. If you get tagged you hold a low squat and put your arm up to “get flushed” to unfreeze.

Repeat Tabata Above

Two more rounds of Toilet Tag

Tabata Core
LBC X2
WWII x2
WWI x2
Revolutionary Rotations x2
Leg Raises x2

One final round of Toilet Tag!

MOLESKINE: “If you find yourself alone, you’ve gone to far.” Bit of organic COT that came from the workout… thanks to Lunch Lady for sharing some good vibes and thoughts on this statement.

ANNOUNCEMENTS: May You Pull Up challenge ongoing. Invitation to meet June 1st 6am at Pain Train to test your improvement. 2.0s welcome and we’ll have some coffee and doughnut holes.

Bellevue Community Festival this Saturday. Check out Sooies post.

COT: Reminder that you’ve earned the things you’ve got. Enjoy them. Cherish them. Share them. And then a reminder to put in the hard work. Cheers to yall brothers!

Posted on

Safety First!

AO: the-knoll
Q: Wolfpack
PAX: morning stār, Sooie, g-string, Timber, El Capitan, Sparrow, Fish Biscuit, Tonks, Bumblebee, Timber 2.0
FNGs: None
COUNT: 11
CONDITIONS: Nice at start

WARMUP: SSH, BACs, BAC BACs, WMH

THE THANG: LIGHTNING!

MOLESKINE: We had a doughnut for the winner of Bear tag.

ANNOUNCEMENTS: didn’t get there

COT: Lightning rolled in during warmups. We made the smart choice and called it off instead of pushing through and risking the safety of the PAX and most importantly the 2.0s that were present. Makes me think a lot about modeling the right behavior for our kids and setting good examples. None of us wanted to leave today, but we showed the 2.0s present what responsible decision making looks like and that’s just as important as a few merkins in the rain in the gloom. Tclaps to you guys!

Posted on

Sometimes hugs say more than words / 1 year knollaversary!

AO: the-knoll
Q: morning stār , El Capitan
PAX: Ex-Pat, Wolfpack, The Merchant, El Capitan, FLO, The Banker, Timber, Lunch Lady, Ranger, morning stār, Pebbles, Parka-Eh, Birdman (2.0), Rubiks (2.0), Smoltz (2.0), Mozart (2.0), Bumble bee (2.0), Link (2.0), Retro (2.0), 2 fun new kids yet to be named
FNGs: 2 Retro (2.0), 2 fun new kids yet to be named
COUNT: 21
CONDITIONS: delightful

WARMUP:
– mosey around the backstop as a group while signing “happy anniversary to the knoll”
– SSH x12, joint warmups x 12 (neck, shoulders, hips, knees and ankles)

THE THANG:
Split into 2 teams, then again to get 4 teams.

Part 1: minute to win it
Each team performed given exercises at own pace for 1 min. Add up team total at the end.
Exercises: merkins, squats, lt. dans

Timber’s team won the first two. Lots of fun mumble chatter about legitimacy of this.

Mosey around the backstop and sing “happy anniversary to the knoll” again.

Hand off Q to El Capitan.

Part 2: Fun and Games
Form back into original 2 teams.

Round 1: frisbee
Round 2: soccer
Round 3: Calvin ball … 2 adults and 2 kids from each team split off to do human wheelbarrow to the tree and back while the rest played soccer and frisbee (all at once)

Stopped Calvin ball early to bring in the six because “we leave no man behind”.

COT:
– count-o-roma and name-o-roma
– YHC read “The Rabbit Listened” and talked about how this kids book gives him a wonderful example of how to BE with those around him that are hurting or upset.
– We poured drinks and YCH toasted (with a shot of olive oil).

“May we all continue to learn to live from our hearts.
May we all continue to get physically fit.
May we all continue to choose fellowship over isolation.
May we all continue to give this away and invite others into this space.
Blessing to all of you present, and all of those that will join us in the next year!”
ANNOUNCEMENTS:
– Lunch Lady and YHC informal fasting club, reach out to one of us if you’re interested. It’s for those that want to explore fasting (from physical health or spiritual perspective) or those that are already fasting and could use encouragement/mutual edification.
– may-you-pull-up challenge starting next Monday. Goal is to see how much you can improve your pull up max over 4 weeks. Most improved gets a beer or coffee on Hair Band.
– pain-train official launch next week! Bring your coupons (cinder blocks so they can get branded).
– Ex-Pat is leading a book study on Falling Upward by Richard Rohr starting May 14th. This is especially for men in their late 30s or 40s and feeling a shift in their outlook on life; open to all though. Reach out to him directly if interested.
– Check slack for others …

MOLESKINE:
– Great to see new and old friends today!
– Backstory on the Rabbit Listened: we got this book via Dolly Parton’s Imagination Library (free books for kids though age 5). When I first read it I was deeply moved. My typical reaction to something going wrong around me is to find blame (who did it?) and then to fix it. This reaction has done a lot of harm to my relationships, especially with my M (wife) and 2.0s (kids). The Rabbit listened gave such a clear picture of how I could BE with those around me that are hurting or upset.
– I choke up and tear up each time I read it. I want to be the rabbit and I also am grateful for all those in my life that have chosen to BE with me in the beautiful mess of my broken humanity.
– About 6 months ago I traveled to California to spend with with my dad, step mom and my sister. They were all going through really hard times. When I prayed and considered how to BE on that trip, I realized that God was inviting me to sit and listen like the Rabbit. I took that book on my trip and it helped me recenter and practice this skill.
– Here’s the book being read: https://www.youtube.com/watch?v=rBjAWkog9n0&ab_channel=BuddySonStorytime

Continue to practice BEING with others my brothers,
-m*

Posted on

Grand Slam

AO: the-knoll
Q: Sooie
PAX: El Capitan, Ex-Pat, morning stār, Pebbles, Siri, Sooie, Sparrow, The Merchant
FNGs: None
COUNT: 8
CONDITIONS: Soggy yet pleasant

WARMUP:
Yes/no/maybes
Shoulder rolls
Good Mornings OYO
WMH OYO

30 breaths into 4 minute plank

THE THANG:
Mosey to the baseball field
1 PAX at bat, hit the ball little league coach style then sprinted to retrieve it. 3 burpees for every strike. The rest of the lineup performed the following depending on where they were at in the lineup:
– Active recovery
– Irkins/Derkins
– Spicollis
– Step ups
– Jump squats
– Mtn climbers
– WW1’s
– Archer Merkins
– Dips
– Plank rotations
– Dry docks

MOLESKINE:
Reflected on opportunities for improving my attitude in adverse situations. It’s not the circumstances that define us but how we react in those difficult circumstances.

ANNOUNCEMENTS:
– KNOLLIVERSARY 5/2 get ready for fun
– May pull-up challenge kicking off Monday

COT:
Prayers requested and offered. Sooie Brewie and fellowship enjoyed by all

Posted on

You Can Do Anything for 10 Minutes

AO: the-knoll
Q: SalPal
PAX: The Banker, Timber, Sparrow, matthew hayes, Sooie, Pebbles, morning stār, The Merchant, Ex-Pat, El Capitan, G-string, FLO, Rubics (sp?) and Birdman, very brave 2.0s
FNGs: None
COUNT: 15
CONDITIONS: Shoe-gonna-get wet

WARMUP: Non-existent

THE THANG:
“Life isn’t measured in moments, but in the moments that take our breath away. Now give me ten burpees.””
“”Black Lung”” “1. 10 minutes: 10 burpees, EMOM
2. 10 minutes: 2 minutes on, 30 seconds off plan
3. 10 minutes: interval sprints
4. 10 minutes to do ~50-75 yards of burpee broad jumps

MARY to close.

MOLESKINE: T-Claps to the 2.0s sprinting to give us the distance for our run, and to everyone for dragging their broken bodies through the 40 degree wet grass. Sooie brought some of that sweet sweet jet fuel to close.

ANNOUNCEMENTS: Next week, big things happening at both atlantis and the-knoll, bring men out that need the fitness, fellowship and faith.

COT: All intentions spoken and unspoken; practice gratitude today fellas. 5 thank yous and praises for every 1 sh*tty thing you say. Show the world and your community you chose joy.

Green Sally Out