Tag: Flo

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[coworking] 2ndFing while coworking in public, Bellevue Edition

AO: coworking
Q: morning stār
PAX: Ex-Pat, Sparrow, FLO, Wolfpack, The Merchant, morning stār, Three Stooges, EH (yet to be named)
FNGs: 1 EH (yet to be named)
COUNT: 8
WARMUP: get oriented and order a drink

THE THANG:
5 rounds of 25 min work session followed by 5 min walk

Found a pull up “bar” on one walk but were asked by DeSano’s not to use it again.

Lunch at Honey Fire.

ANNOUNCEMENTS:
– looking at Monday afternoon and Friday morning for next week

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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

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2ndFing while co-working in public, Bellevue edition

AO: 2ndf
Q: morning stār
PAX: FLO, Sooie, Ex-Pat, JM (yet to be named)
FNGs: 1 JM (yet to be named)
COUNT: 4
CONDITIONS: lovely

WARMUP: we all arrived at different times, but it worked out just fine.

THE THANG: 45 min work sessions and 5 min walks. Weighted Carrie’s on some of the walks.

Had a Cindy (35lb), 30lb kb and 15lb kb

Lunch at Hans Deli with awesome conversation.

MOLESKIN:
– this is the next best thing since soaked, slow cooked oatmeal (I don’t eat sliced bread)

ANNOUNCEMENTS: planning to do it same place and time next wed.

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ALL ABOARD! Pain Train Launch!

AO: pain-train
Q: Wolfpack , Siri
PAX: Cheeks, voucher, Timber, The Banker, FLO, G-string, Firefox, Toothless, Vector, Salami, Puzzlah, Pop-A-Lock, Sooie, Ex-Pat, DintyMoore
FNGs: None
COUNT: 17
CONDITIONS: Peeerrrfection

WARMUP: Jog around the track and a Siri led shoulder burn.

THE THANG:
Thang 1 – Coupon 11’s
Merkins on one end
Coupon squats on the other
Coupon carry between the two sides

Thang 2 – Parking Lot Tabata
20 seconds work/10 seconds rest
Jump Squats
Sprint
Merkins
Sprint
REPEAT

Jog around the church

Iron Mikes
Sprint
Burpees
Sprint
REPEAT

Jog back to caboose

THANG 3 – Merkin Ring of Fire
PAX circle up in high plank. Go around in a circle doing 1 merkin, then 2, then 3, then 4. Hold high plank waiting for the merkin to come back around to you. Feel the burn!!

MOLESKIN: PAX enjoyed coffeterria and tagging coupons with F3 logo after.

ANNOUNCEMENTS: may-you-pull-up challenge is upon us!

COT: Thanks to everyone for coming out to the launch today. Thought a lot about what it means to Plant Grow and Serve lately. As Pain Train enters its SERVE phase a reminder to all PAX to seek out initiatives to Plant something for yourself, put the time and energy necessary for it to Grow and then find how it can best serve others. Cheers!

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2ndFing while co-working in public, Bellevue Edition

AO: 2ndf
Q: morning stār
PAX: Wolfpack, FLO, Ex-Pat, morning stār
FNGs: None
COUNT: 4
4 PAX enjoyed a meal, focused productivity and intentional conversation on a fine Tuesday afternoon in Bellevue, TN.

CONDITIONS: the pizza was good, the space was spacious and the Italian music was loud

WARMUP: YHC and FLO chatted about life and work as we enjoyed our pizzas. Ex-Pat joined for the remainder of lunch. Wolfpack came later after a work call.

THE THANG: several rounds rounds of 25 min focus work time followed by 5 to 10 min walk around One Bellevue from 12:30pm to 3:30pm. Modify as necessary.

MOLESKINE:
– This was a good second iteration for those of us that work from home (alone). We intend to do this weekly, likely on Weds am.
– YHC found a coupon in an alley way to add to the pain-train inventory!

ANNOUNCEMENTS:
– We’ll do this again next week on Wed from 8am to 11am at the well, then lunch at 11.

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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*

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Slow down

AO: the-knoll
Q: Timber
PAX: Siri, FLO, morning stār, The Merchant, G-string, Ex-Pat, The Banker, Pebbles, Timber, Sooie, matthew hayes, Lunch Lady, Bumblebee (2.0), Fish Biscuit (2.0), Tonks (2.0)
FNGs: None
COUNT: 15
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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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

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[pain-train] LOTR Tabata

AO: pain-train
Q: G-string
PAX: Wolfpack, Siri, Timber, Flo
FNGs: None
COUNT: 5
CONDITIONS:
-Cool, Crisp, and a little damp
-Soundtrack for the workout was Lord of the Rings battle music

WARMUP:
– Indian run around the track w/ football
– Runners stretch
– Downward dog
– Shoulder warmup
– High plank w/ merkins for mission/credo/core principles

THE THANG:
Tabata style workout. 40 seconds work and 20 seconds rest for the first two rounds, then 30 seconds work, 30 seconds rest for the remainder.
Tabata 1:
– sandbag rows
– Block swings
– Split squats
– Derkins
– Sandbag Front Squats

Tabata 2:
– sandbag bear complex
– Block presses
– Pistol squats
– Pull-ups
– Log Jumps

Mary:
– Bird dogs
– Leg Raises
– Hollow Hold

MOLESKINE:
“He has made everything beautiful in its time. He has also set eternity in the human heart; yet[a] no one can fathom what God has done from beginning to end.”
Ecclesiastes 3:11

ANNOUNCEMENTS:
– Plankpril is going. Today is 2:06 for the plank
– Franklin is doing pull-up challenge (message G-String for details)

COT:
Intentions were offered. Prayers were said. Flo was named and welcomed in. Branding to come later.