Tag: Half Lyfe

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The freedom of forgiveness

AO: the-knoll
Q: morning stār
PAX: Timber, AAA, Sparrow, Half Lyfe, El Capitan, Étouffée, Papa Bear, Pebbles, morning stār, Pitmaster, Bumble bee (2.0), Shmoltz (2.0)
FNGs: None
COUNT: 12
CONDITIONS: chilly and windy

WARMUP: moved all the joints and some SSH

THE THANG: each packed picked up a coupon or two; this was their burden for the pilgrimage ahead.

We spent most of the time in the gloom walking in essential silence reflecting on parts of our lives that were painful.

We paused for body builder burpees, bird dogs and dead bugs with some step ups thrown in there.

YHC then invited each PAX to practice forgiveness through a simple yet practical process.

MOLESKINE: it was a pleasure sharing this sacred space with you all.

ANNOUNCEMENTS:
– leanpax is coming
– cold plunge battle happening at the-knoll on thursday; bring a down. Your clothes wont’ get wet unless it rains.

COT: YHC shared how forgiving myself for the consequences of my choices around toothcare in childhood has liberated me from regret, fear and anxiety.

May we all grow in the courageous skill of forgiveness,
-m*

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Keep it Simple

AO: the-knoll
Q: Wolfpack
PAX: Hair Band, El Capitan, Timber, Sooie, The Banker, FLO, Parka-Eh, Pitmaster, Pebbles, Papa Bear, Malibu, Half Lyfe, morning stār, Link, Bumblebee, Schmoltz, Goliath, Ace, Monkey, Dr.Kitty, Taz
FNGs: None
COUNT: 22
CONDITIONS: Little wet, but temp was right

WARMUP: Jog around the Knoll while the 2.0’s call out various movements to get those joints loose.

THE THANG:
Tabata: 30 seconds on 10 seconds rest. 4 exercises in a round. 4 rounds total:
– Merkins
– Mountain Climbers
– Squats
– High Knees

VCR
Split up into pairs. One PAX is the VHS and the other has the remote. If remote runs backwards, the VHS goes in slow motion. If remote runs forwards, the VHS goes fast. If the remote pauses, the VHS holds it’s current position in the exercise.

4 rounds of Squats
4 rounds of Merkins

5 minutes of Yoga then 10 minutes of Mary

MOLESKINE: Little bit of mumble chatter. Lots of 2.0’s today, which always makes it fun!

ANNOUNCEMENTS: morning stār on Q next week with so get ready for some cold cold ice plunges.

COT: In NoNoiseNovember I have reflected on some of the key writings I find important. I’ve found that these are broken out into three categories that really feed off of each other. So a reminder to PAX to make sure you have a FOUNDATION to build your ACTIONS off of so that you can push into the unknown and GROW. For me, I use the Tao Te Ching for my Foundation, The Four Agreements for Action and Emerson’s Self Reliance for Growth. Find what works for you and take the time to read and reflect

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Burnout

AO: pain-train
Q: Timber
PAX: G-string, Half Lyfe, Pitmaster, Siri, Stubs, Timber
FNGs: None
COUNT: 6
CONDITIONS: 50 degrees

WARMUP: SSH, slow burpees, runner’s lunge stretch (covered core principles, mission, credo)

THE THANG: Run 2.1 loop with a burnout exercise every 5 minutes. Exercises: inverted rows (AMRAP until you have to pause), squat jumps/iron mikes (AMRAP in 1 minute), merkins (AMRAP until you have to pause), lunges for ~100 yards, burpees (AMRAP for 30 sec) right into continuous broad jumps (for 30 seconds)

MOLESKINE: I enjoyed the fellowship on the run; burpees into broad jumps for 1 minute burns; Pitmaster executed a flawless lift of G-string’s gigantic stone (still in the back of his truck from Thursday’s the-knoll beatdown) before departure

ANNOUNCEMENTS: no-noise-november still ongoing

COT: Arnold Schwarzenegger one said that the most important rep in a workout was the last one. Push until you don’t think you can get another rep, and then get one more. May we continue pushing ourselves (sometimes modifying down, sometimes up) to keep getting better.

Thanks for the push this morning!
-Timber

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May your pull up final test, pain train edition

AO: offthebooks
Q: morning stār , Wolfpack
PAX: morning stār, Wolfpack, Half Lyfe, Bumble bee (2.0)
FNGs: None
COUNT: 4
CONDITIONS: rainy

0600 – got going with no disclaimer, oops

WARMUP:
mosey to the 9 square bars and warm up the arm and shoulders then some stretching OYO

THE THANG:
may-you-pull-up final test

Met Charlie from the Exchange Club who was setting up for the Bellevue Clean Up day. Helped him set up and had a nice chat.
– The Bellevue Exchange Club works to support causes like ending child abuse, Americanism/Patriotism (they are the ones that set up all the flags during memorial holidays), community engagement.
– Charlie invited us to a meeting to share about F3. Said some members could use what we’re doing.

Finished our mosey back to the park.

YHC was thinking we’d be done but Wolfpack wouldn’t have it. Took turns picking an exercise for the group to do:
– bumble bee – motivators from 1 to as fast as you can go (stopped at 8)
– Half Lyfe – 10 push ups with one arm on a step
– Wolfpack – 20 mountain climbers
– YHC – carry the 20 coupons from the car to the back of the stage

Wrapped up with cafeteria, thank you Wolfpack for the brew!

MOLESKINE:
– was really cool to meet Charlie, a Bellevue statesman; excited to follow up and see where the relationship might go
– was great to slow down the pace and enjoy some extra mumble chatter

ANNOUNCEMENTS:
– taco ruck in Franklin today at 4pm at Mojos at the factory; kids welcome
– bring your kids to workout day next Tuesday at the-knoll
– f3dads workout next Saturday at 9am at green hills park

COT: YHC reflected on the power of daily focus towards one goal and how it compounds towards growth and acceleration. Invited all PAX to consider 1 thing to direct focus towards in June. Ended with a toast to the PAX present and not present and the FNGs that are to come : that we would continue to grow as men (and kids).

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Mind Games

AO: pain-train
Q: Timber
PAX: Wolfpack, G-string, The Banker, Timber, Suspect, Half Lyfe, FLO, Airhead
FNGs: 1 Airhead
COUNT: 8
CONDITIONS: 60 degrees, pleasant

WARMUP: IC SSH, High Knees, BACs, Back BACs, overhead clap, seal clap, mosey to the Bellevue Middle track

THE THANG:
Station 1: Matching
8 pairs of workout cards (16 cardboard cards total) placed face down; PAX took turns flipping cards. If NO match, PAX completed both workouts; if match, PAX discarded the cards without having to complete the workout. BW squats when not completing card workout.
Station 2: KIMs game
~ 40 items laid out on the ground and PAX studied for 1 minute; items covered up after 1 minute. Each PAX had to answer a question about the “scene”, any question MISSED = 3 burpees/pullups. Round 1: 5/7 incorrect = 15 burpees. 30 more seconds to study and then 4 items removed. Round 2: 2/7 missed = 6 pullups. Shoulder press when not completing exercises.
Station 3: Ultimate Frisbee (4 v 4)

MOLESKINE: quick adjustment to park across the street when News 2 was in our parking lot. Welcome to Airhead! Team of The Banker, Wolfpack, G-string, and Suspect were Ultimate winners. Thank you to Wolfpack for the coffeeteria!

ANNOUNCEMENTS: may-you-pull-up final day on Saturday morning at pain-train at 6a; coworking continues to be successful

COT: It is good habit to be aware of our surroundings. This is actually something you can practice and get better at. In my time with the Scout unit in the Army we would incorporate the KIMs game in our training sometimes. One practical piece of advice: when going to and from your vehicle in parking lots, stay off your phone and look around. By doing this, you are far less likely to be attacked by any possible attacker.

Thanks for coming out in the gloom this morning!
-Timber