Tag: El Capitan

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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.

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12 Days of PAXMas

AO: the-knoll
Q: Sooie
PAX: AAA, El Capitan, morning star, Sooie
FNGs: None
COUNT: 4
CONDITIONS:
34 degrees. Clear skies. Spotted a shooting star 💫

WARMUP:
Yes/No/Maybes
BAC
BBAC
Don Quixote
WMH
Loose caboose mosey

THE THANG:
Sang 12 days of Christmas with the following lyrics: (Totals in parentheses )
12 jacks a jumping (12)
11 dry docks docking (22)
10 Merkins merikin (30)
9 dips a dipping (36)
8 rows a rowing (40)
7 crunchy frogs (42)
6 Mtn Climbers (42)
5 Spoccoli’s (40)
4 Jump Squats (36)
3 Big Boys (30)
2 Iron Mikes (22)
1 Solitary Burpee (12) 🎶

Human ornament (hangs for 1:30 minutes)
2v2 chaos cone competition

MARY:
12 Superman’s
30 flutter kicks
20 crunches
20 slow dead bugs

ANNOUNCEMENTS:
Mew years day convergence at #greenmachine
COT:
Start thinking now about how you want to grow and improve in 2024. Nobody drifts towards improving. It takes effort, discipline, and community.

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AXE Jumps

AO: the-knoll
Q: morning star
PAX: Sooie, El Capitan, Timber, AAA, Malibu, Bumble Bee (2.0)
FNGs: None
COUNT: 7
CONDITIONS: 20’s, frosty

WARMUP: Mosey to the tree line while passing tennis ball around. Bear crawl, crab walk mixed in.

SSH, IW, BACs, Back BACs

Mosey to the back stop + give a light to Malibu to join us.

THE THANG:
10 seconds of squat jumps (each PAX found his number during a time trial) on the minute.

If you lose power or you can’t talk before the next round, transition to SSH.

10 rounds, then mosey to the road and politician back.

Another 10 rounds and mosey to the road.

Made our way to the playground with some ground movements, side movements, etc. Pausing for some core work.

30 second hang then a few rounds of core work movements and a mosey around the backstop.

MARY: core movements in the last 15 min

ANNOUNCEMENTS:
– NYD convergence at Green Machine, 6 to 7am

COT: YHC reflected on how embracing sadness is a pathway to joy. I didn’t grow up being taught this and push disappointment and loss away most of the time. I used to think I have to move past it quickly and ignore it but now I’m realizing the the best antidote to self pity after a set back is to name it, let myself feel the feelings that come up and then move to a place of remembering key truths about myself and God.

YHC encouraged the PAX to make space for the more challenging feelings this holiday season.

Prayed us out remembering especially those kids this holiday season that will feel disappointed and lonely.

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Credo with a Rock

AO: the-knoll
Q: morning star
PAX: Sooie, Wolfpack, El Capitan, AAA, Bumble Bee (2.0)
FNGs: None
COUNT: 6
CONDITIONS: Frosty, mid 30’s

WARMUP: Mosie to the tree line while passing a soccer ball around, pausing for bear crawls, crab walks, shoulder taps, etc.

SSH, IW, Low Slow Squats with Soviet Sprinter Shakes (fast and loose drills) in between.

THE THANG:
PAX picked up rocks at our favorite tree.

Part 1 was so confusing I won’t mention it here.
Part 2 was jump lunges with rocks, then without, then carry your rock to the tree
Part 3 was alternating rock presses and jump lunges

Soviet Sprinter Shakes in between sets with plenty of memory practice with the credo. We personalized it and repeated it to one another.

“I won’t leave you behind, but I won’t leave you where I find you.”

Part 4: keep away with the soccer ball with hand release merkins if your team loses the ball.

MARY: not today

ANNOUNCEMENTS: skipped those in the gloom … check slack

COT: YHC reflected on what it means for us to apply the credo to ourselves, our Ms, our 2.0s.

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Partner Tabata

AO: the-knoll
Q: AAA
PAX: AAA, Timber, G-string (Eli Kresta), DB, morning star, Pebbles, Wolfpack, Ex-Pat, Sooie, El Capitan, Bumble Bee, Big Red
FNGs: None
COUNT: 12
CONDITIONS: mid 30s, foggy

WARMUP: mosey to tree line and back, 15 -4 count jumping jacks, 15 – 4 count lungs, 15 – BACs, 15- back BACs, 10 – slow squat, stretch out on your own.

THE THANG: 6 rounds of 2 sets of exercises with each set consisting of a tabata minute (20 seconds on and 10 seconds rest for a full minute). Partners alternated between a work set and a rest set. Exercises performed were:
-one legged step ups
-merkins
-one legged split squats
-dips
-jump squats
-swing rows

Finished with 4 minutes of alternating hill sprints between partners.

MARY: 20 American hammers, 20 4-count flutter kicks, 20 leg raises

ANNOUNCEMENTS: New Year’s Day convergence and ruck coming up

COT: Gratitude. Even though Thanksgiving has come and gone. The challenge is to keep the sentiment of gratitude through out the holiday season. Holidays bring up many different emotions, and sometimes this season makes can get stressful and consumeristic. It is easy to take people, events, and needs for granted, but try to always remember to be grateful for the things around you, especially in difficult or stressful times.

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The Thanksgiving Special

AO: the-knoll
Q: Timber
PAX: El Capitan, Timber, AAA, Malibu, morning star, Smoltz (2.0), Icebox (2.0), Bumblebee (2.0), Iowa (2.0), Curbside Pickup
FNGs: 1 Curbside Pickup
COUNT: 10
CONDITIONS: A chilly 30 degrees

WARMUP: The Motivator, Merkins (10 ct IC), Slow squats (10 ct IC), stretches: hip flexor, hamstring, anything you need (covered F3 mission, 5 core principles, credo here)

THE THANG: 3 groupings of workouts, 3 sets per grouping
Group 1: body weight squats, merkins, side straddle hops (15 reps each)
Group 2: single leg balance touches, pull-ups, squat jumps (10 reps each)
Group 3: bear crawl (10 yards), crab walk (10 yards), burpee w/out merkin at bottom (10 reps)
run the hill after each grouping when waiting for the 6 to finish

Gratitude Run: ran 1 mile together with 3 stops to hear gratitude callouts (all 9 PAX had a call out)

MARY: None

ANNOUNCEMENTS: Cold plunge following workout at @Morning_star ‘s house!

COT: 1 year ago my Dad had quadruple bypass surgery. For much of my life I’ve viewed him as an unstoppable force, but he has become a fragile human. In reflecting on his situation, I understand we are all fragile, and to not take anyone for granted. Let’s make showing gratitude to others a part of our daily lives.

Thanks for coming out in the gloom this morning! @Malibu, thanks for bringing your brother – it was a pleasure for us all to meet him. @El_Capitan, thanks for your contagious joy. Seeing you race the kids across the field to end the run was awesome! @Morning_star, thank you for the cold plunge special! It broke me! Happy thanksgiving to all of you!
– Timber