Tag: Half Lyfe

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42 years of grace

AO: the-knoll
Q: morning stār
PAX: Derby, Ex-Pat, Étouffée, Pebbles, Half Lyfe, Wolfpack, Gold Digger, Shakira, Tebow, morning stār, Bumble bee (2.0), Rubix (2.0), Birdman (2.0)
FNGs: None
COUNT: 13
CONDITIONS: starting to feel gloomy

WARMUP: jog to treeline and circle up for motivators (6 down), lazy imperial walkers, low slow squats

jog to the flood memorial bench

THE THANG: descending ladder with 2 excercises: box jumps and explosive erkins … do 6 of each then bear crawl or crab walk down the hill and politician back, do 5 of each then bear crawl or crab walk down the hill and politician back, do 4 of each, etc. … job around backstop after the set and repeat

did a blind, silent trust walk to the playground

Mary: some dead bugs and supermans

MOLESKINE:
– I’m 42 today; glad to be alive!

ANNOUNCEMENTS: night moves led by Half Lyfe, 50 mile relay, check slack for other things.

COT: I grew up in a home that valued performance and getting things right. My personal tendency is to lean that way and then I went to school to be an engineer. I used to apply that approach to all my endeavors and relationship with the desire to “be excellent”. However, this ultimately put me in a place where I was earning things, even things like love, belonging, acceptance, approval, etc.

Now in my 40’s I’m learning to live out of an identity of already having those things: delight, acceptance, approval, belonging, forgiveness, etc. For me that means grounding myself and learning to experience my identity in Christ and the access I have to God who I’m learning is a good, caring Father (not someone who’s just wanting me to get it right and then criticizing me when I don’t).

As I look into my 43rd year, my desires is to yield more into this via surrender.

Glad to be with you brothers today,
-m*

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F3 Pokémon Adventure

AO: pain-train
Q: Natural Ice
PAX: Siri, Wolfpack, Juicy J (JBowman), El Capitan, Pitmaster, G-string, Sooie, Derby, FLO, The Banker, Motorola, Cheeks, Roadkill, Half Lyfe, Timber, Natural Ice, sideswipe
FNGs: None
COUNT: 17
CONDITIONS: Incredible

WARMUP: We kicked off with the usual Warm-O-Rama

SSH, Merkins, Squats, Arm burn out of ArmCircles, Seal Claps, OHP, and Moroccan Nigh Clubs

THE THANG: We started the Q just like every other day. But hold up—I couldn’t contain my furry—I hit pause on the hype and switched gears. Surprise, fellas! The Pokémon Theme Song blasted through the airwaves, and we were off on a totally unexpected journey through Kanto! (Yeah, I’m that guy.)

After getting hyped, we grabbed our Pokéball coupons (cinder blocks) and made our first big decision: choose our starter Pokémon. Pax chose Squirtle (I was pretty disappointed), but we demolished our rival using Tackle (Blockie Block Burpees) over and over. He didn’t stand a chance.

With Pallet Town behind us, we grabbed our coupons and moseyed into the wild. We encountered a Caterpie—and how do we catch it? 8-count Body Builders with a block, of course.

We trained hard and crushed Brock’s gym with Cinder Block Curls and more Blockie Burpees to claim that first badge. Tackle for the Win

Next, we hit up Lavender Town, where we got a little creepy with Ghastly and his ghostly minions. We didn’t stand a chance with WW1s and Block Lunges, but the grind was real.

Then, we hustled to Cerulean City for the Misty showdown—but first we trained. Squats, Dips, and Incline Merkins powered us through. We got that badge and still had time for some LBCs to round out our Pokémon experience.

Throughout the whole journey, we ran a 3/4-mile mosey with our coupons in tow and hit multiple sets of Blockies, Curls, LBCs, Squats, Dips, Incline Merkins, and Derkins as well as a bunch of things as needed.

Great work by all the PAX— it was an absolute grind, and you crushed it. The Pokémon journey may have been a troll surprise, but we’re all stronger for it. Onward to the next adventure, Trainers!

ANNOUNCEMENTS: Night Movies at 7 pm this Thursday kicking off at the TN State Map

Bellevue is crushing it!
Thank you again for the opportunity to lead!

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Fun and Games Part 2

AO: the-knoll
Q: Stubs
PAX: Wolfpack, Derby, Ex-Pat, Gold Digger, Half Lyfe, Malibu, morning stār, Pebbles, Stubs, Legos, the judge2.0, top gun2.0, rubix 2.0, samwise 2.0, Iowa 2.0, Blackhawk 2.0, bumblebee 2.0, Federer 2.0
FNGs: None
COUNT: 18
CONDITIONS: 70 and beautiful

WARMUP:
5 mins

12x SSh
12x Bacs
12x bacbacs
6x slow squats
6x slow merkins
Good mornings OYO
Willie Mays Hays OYO
Slow mosey to stop sign

THE THANG:
Deck of cards 25 mins
Round 1
18 cards
Hearts = hand release merkins
Diamonds =dips
Clubs= Carolina Dry Docks
Spades = Step ups

Round 2
18 cards
Hearts = hammers
Diamonds = Diamond Merkins
Clubs = Crunches
Spades = Squats

Deuces were wild so we had some burpees

Last 15 mins ultimate frisbee!

MOLESKINE:
Trying to keep the fun going for the last week before my twins go back to school and soak up the summer.

ANNOUNCEMENTS:
Tussle and other events upcoming this fall. Check slack.
Ruck at the Eddy officially kicks off 8/18
COT:
Silent Prayer, coffee and chocolate milk

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Fun and Games Part 1

AO: the-knoll
Q: Stubs
PAX: Étouffée, AAA, Derby, El Capitan, Gold Digger, Half Lyfe, Malibu, morning stār, Papa Bear, Pebbles, Sooie, Sparrow, Stubs, Tebow, Judge 2.0, Bumblebee 2.0, creek runner 2.0, Bookeorm2..0
FNGs: None
COUNT: 18
CONDITIONS: A beautiful 65 degrees with light fog

WARMUP:
15x SSH
12x Bacs
12x BacsBacs
12x Overhead press
10x slow squats
Willie Mays Hays OYO
Mosey to stop sign and back

THE THANG:
Baseball (30 Minutes/4x around bases)
5 teams
1B merkins
2B Squats
3B American Hammers
Home plate – Hold Squat
Runners as timers
MOT rounds 1 and 2 bear crawl from home to 2nd (approx 40yrds)
MOT rounds 3 and 4 politician around bases (approx 80yrds)

Head back to playground for epic round of Mary with 20 sided dice roll to determine # of reps.
Got through 16 pax with various exercises and many high rolls but thankfully only 5 burpees

MOLESKINE:
In this time of transition back to school etc take time to slow down and really enjoy the moments with family. For those who start next week Enjoy these last days of summer with family
ANNOUNCEMENTS:
Check slack
The Monday Morning Ruck (the eddy) official kickoff 8/18
COT: prayed us out. Praise for sparrows family on finalizing adoption

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Happy Birthday Cheeks!

AO: pain-train
Q: G-string
PAX: Cheeks, Siri, Timber, FLO, Motorola, Shakira, Sooie, Derby, Half Lyfe
FNGs: None
COUNT: 10
CONDITIONS:
Cooler than yesterday

WARMUP:
– 31 SSH
– Mosey to the coupons
– Walking lunges with the coupons
– BACs/back BACs
– swings
– Overhead carry

THE THANG: AMRAPs all day
Round 1 – 10 minutes
– 10 block thrusters
– 15 curls
– 15 swings
– 15 block merkins
– Burpee broad jump

Round 2 – 10 minutes
– 15 rows
– 20 chest press
– 20 flutter kicks
– 15 big boys
– Sprint

Round 3 – 8 minutes
– 10 reverse lunges
– 10 get ups
– 10 Burpees over block
– Bear crawl

Finisher
– 30 merkins
– 30 curls
– 30 goblet squats (didn’t get to these)

MOLESKINE:
“Trash in, trash out”
I love horror podcasts. It’s my guilty pleasure. I was listening to one the other day with my kids in the car, and I realized the insane amount of profanity in it. I generally try not to curse, and I definitely don’t want it in front of my kids, so why is it okay for me to listen to? We make excuses for letting these little things in because we can handle it or ignore it or look past it, but, in reality, it is affecting us.
Think about it this way. If you were presented with a fudgey, gooey, chocolate chip filled brownie, but you knew three of those chocolate chips were actually poop, would you still eat it? No! So why do that with our media consumption? Why choose the thing we know goes against our values? I’m going to cut down on any explicit material (music, podcasts, etc.) whenever possible. We can’t protect ourselves and our children from everything, but we can stop some things from unnecessarily entering their lives.

ANNOUNCEMENTS:
None

COT:
Siri for work stress and new baby on the way
Cheeks on his birthday

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Dragonforce Beatdown

AO: the-knoll
Q: Wolfpack
PAX: Stubs, morning stār, Half Lyfe, Timber, G-string, Gold Digger, Legos, AAA, Shakira, Étouffée, Pebbles, Bumblebee (2.0)
FNGs: None
COUNT: 13
CONDITIONS: Freezing cold… 😀

WARMUP: The usual suspects OYO

THE THANG:

Hit Play on DRAGONFORCE playlist (Automatically increases BPM by 50-200)

5 exercises
40 seconds per exercise consecutively
1 minute rest

Round 1 (2 sets)
Hip Bridges
Air Squats
Right Leg Reverse/Front Lunges
Left Leg Reverse/Front Lunges
Lateral Lunges

2 minutes Bear Crawl Tag

Round 2 (2 sets)
Merkins
Right Arm Bird Dogs
Carolina Dry Docks
Left Arm Bird Dogs
Dips

2 minute Bear Crawl Tag

Round 3 (2 sets)
Plank
WWII
LBCs
Crunchy Frogs
Plank

EMOM (6 minutes)
3 Jump Squats
3 Burpees
3 Pull Ups

annnnnnnnnnnd music fades into the ether.

MOLESKINE: Timber learned how to use a shirt to wipe sweat from his eyes.

ANNOUNCEMENTS: NERF WARS TONIGHT! Check out f3dads for more!

the_eddy is a ruck on Monday mornings. Come join! Official launch on 8/11

COT: Lots of reflection as of late on my general attitude towards life. I’d like to be more grateful throughout my day. Not just when something big happens, but through all the little things as well. So I’d like to change my Attitude to my Grattitude and encourage all PAX to do the same.

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Another banger?

AO: the-knoll
Q: Wolfpack
PAX: Stubs, AAA, Derby, Sooie, Shakira, Siri, morning stār, Half Lyfe, Gold Digger, Bumblebee (2.0)
FNGs: None
COUNT: 11
CONDITIONS: “It feels good today”

WARMUP: Whatever you need OYO

THE THANG:
AMRAP 45 on 15 off

Round1
Squats
Single leg squat right
Single leg squat left
Lt. Dan
REPEAT

Mosey around field with hill sprints

Round2
Incline merkin
Superman’s
Decline merkin
Dips
REPEAT

Mosey around field with hill sprints

Round3
Hollow body hold
Side plank forearm right
Side plank forearm left
Bicycles
REPEAT

FINISHER 6 minute EMOM
5 tuck jumps
5 burpees

Annnnnnnnd done.

MOLESKINE: Banger after banger after banger.

ANNOUNCEMENTS: NERF WARS ON THURSDAY!!!! Check out f3dads for more!

the_eddy is a ruck on Monday mornings. Come next week and to the launch on 8/11!

COT: Sometimes what you need to hear the most is the hardest to accept. It’s easy for me to push back, to argue, to ignore. Reminder to listen when others are offering help and most importantly, be grateful for all the many moments in life that are good.

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Half the Lyfe left in you.

AO: pain-train
Q: Half Lyfe
PAX: FLO, Half Lyfe, The Banker, Wolfpack, Sooie, Derby, Shakira, Pitmaster
FNGs: None
COUNT: 8
CONDITIONS: Felt a little cooler than usual still muggy.

WARMUP: SSH, WMH, Mosey to Coupons.

THE THANG: 3 things, MOT, DURA, Circle up workout stations
Thang 1: MOT Lunges with Coupon with torso twist at the bottom, backwards walk with cinder block drag (true leg burner), farmers carry w/ coupon switch on way back, modified brick layer (coupon lift from ground overhead to other side and then jump over coupon, another backwards walk with cinder block drag (legs are feeling it now).

Thang 2: 200 swing rows/scissor kicks/sky thrusters while partner ran around playground, ended a little early to finish off with circle workout stations.

Thang 3: 8 stations. Farmers carry with squat and calf raise, merkins, mountain climbers, triceps extensions, bicep curl, box jumps, burpee with pull ups, wrist rolls with weight on rope attached to broom stick. 1min with 10 sec to move from station to station.

MOLESKINE: Tried to pack in a little bit of everything. Got crunched on time.

On the places you’ll go. Good book to reflect on for yourself and with kids. Some favorite quotes read from book.

“Congratulations! Today is your day. You’re off to Great Places! You’re off and away!” New Beginnings
“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.” Self-Determination
“Kid, you’ll move mountains! Today is your day! Your mountain is waiting. So get on your way!” Motivation

Ways to engage kids. Some good questions to consider.

What’s one thing I don’t know about you?
How can I be the best parent for you?
What’s something tricky in your life?
What was your favorite part of your day?
What’s the hardest part of being a kid.
What’s the best part of being a kid?
What’s your favorite thing to learn about?
What’s something you wish you knew about me?
What’s something you worry about?
What makes you laugh?
What are you excited about?

ANNOUNCEMENTS: F3 Dads Nerf War (check F3 Dads Slack)

COT: count off, name-o-rama, prayer for Wolfpack, Flo and Shakira. LEAD! Thank you all for joining me this morning. Already feeling it. Have a great weekend!

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Running

AO: the-knoll
Q: Pebbles
PAX: AAA, Timber, The Banker, morning stār, Stubs, Legos, Étouffée, Gold Digger, El Capitan, Sooie, Half Lyfe, Sparrow, Bumble Bee, The Judge, Smoltz, Gabby Cat, Foxy,
FNGs: None
COUNT: 19
CONDITIONS: Not as muggy as it could have been

WARMUP: Bacs, BacBacs, Don Quixotes, Inch Worms

THE THANG:
11s on the road hill – Carolina Dry Docks & Iron Mike
7s on the grass hill – Dips, Merkins
Split into 2 teams for 40 yard relay races!
Bear Crawl
Crab Walk
Politician
Broad Jump
Sprint
Duck walk

MOLESKINE:
Life is short

ANNOUNCEMENTS:
Check Slack

COT: Prayed for all intentions

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CREED

AO: the-knoll
Q: Pebbles
PAX: Half Lyfe, Stubs, Gold Digger, morning stār, Malibu, Shakira, Sooie, Tebow, Derby, The Banker, Timber, AAA, Eric Phillips Snapshot (Suncoast), BumbleBee
FNGs: None
COUNT: 15
CONDITIONS: Warm and Muggy (summer)

WARMUP:
1/2 mile mosey
Bac
Bac bacs
Slow Merkins
Slow Squats

THE THANG:
4 stations. Pax perform work for 1min followed by 1min of bear crawl to next station. Rinse and repeat for 32min

Round 1
1. Pull ups
2. Lt Dans
3. Merkins
4. Dips

Round 2
1. Plank hold
2. Squat hold
3. WWIIs
4. Step ups

MOLESKINE:
Playlist for Round 1. I freaking love Creed but I can see why their music didn’t age well. Round 2 playlist AC/DC was much better.

ANNOUNCEMENTS:
50 Mile CSAUP
Check Slack

COT: Prayed for the intentions of everyone present