Tag: Juicy J (JBowman)

Posted on

Figure 8s

AO: pain-train
Q: Chili Dip
PAX: Wolfpack, Derby, FLO, Sooie, Juicy J (JBowman)
FNGs: None
COUNT: 6
CONDITIONS: Perfect

WARMUP: SSH, BACS, BBACS, Merkins, squats

THE THANG: Mosey to Tennis courts.
Station 1: 8x Merkins
Station 2: Bear crawl across net
Station 3: 8x Iron Mikes (2-1)
Station 4: 8x WW2
Station 5: Burpee broad jump across net
Station 6: 8x shoulder taps (2-1)
Mosey back to parking lot
Lunging Mary-Burpee broad jumps, Merkins, WW2, etc…
Ended with 2 minute plank
MOLESKINE:
Thinking of all of the Government workers that are out of work/furloughed right now. Especially all of the families out there with a single income.
ANNOUNCEMENTS:
Sooie on deck next week!!!!!
COT: Prayed us out

Posted on

MURPH

AO: the-knoll
Q: Pebbles
PAX: Timber, G-string, Derby, AAA, Wolfpack, Étouffée, Juicy J (JBowman)
FNGs: None
COUNT: 8
CONDITIONS: Perfect – cool and clear

WARMUP:
Bacs
Bac Bacs
Slow squats
Stretch OYO – mission statement and 5-core principals stated
Merkins

THE THANG: MURPH
1 mile run, 100 pull ups, 200 merkins, 300 squats, 1 mile run.

MOLESKINE:
Fantastic work Pax. The level of conditioning of The Knoll has improved so much in the last year. We finished a freakin Murph as a group in 35 minutes. That’s elite level.
Special props to G-string for leveling up with a 30# vest and Malibu for crushing it on his return from a long break.

Missed you El Capitan and morning stār!

ANNOUNCEMENTS:
Chili cookoff this Sunday!

COT:
As my kids get older it’s been hard for me to let go and realize they are capable of more responsibility.

Posted on

2028 Olympic Relay Team?

AO: pain-train
Q: Timber
PAX: El Capitan, Pebbles, G-string, The Banker, Wolfpack, FLO, Chili Dip, Derby, Piglet, Juicy J (JBowman), Hooters, Cheeks, Half Lyfe, Timber
FNGs: None
COUNT: 14
CONDITIONS: 52 degrees, ~85% moon illumination

WARMUP: SSH, BACs, back BACs, mosey to coupons, carry coupons to parking lot

THE THANG: Complete exercises, run team relay lap around track between rounds
Exercises: coupon merkins (change hands each rep), goblet squat, rows, curls
Sets: 10 reps each, 5 burpees (level up option), 9 reps each, 5 burpees, etc, down to 6 reps each
Relay: when complete with 10 –> 6 set, run relay with team, passing baton to next teammate
Return to coupons and begin another round

MOLESKINE: All teams finished 3 rounds. 75 total burpees if PAX leveled up, and with the merkins and squats, the Octoburpee challenge can be checked off your to-do list for today. An FNG yesterday, Piglet showed up for round 2 today – great work! FLO and Hooters with some good juice afterwards. Just announced that G-string won the country-wide September IronPax challenge (over 5000 registrants into the competition). Beast mode.

ANNOUNCEMENTS: Chiliteria (Chili cookoff) is upcoming on Sunday, Oct 19th. Check 2ndf channel for more details. Chili Dip with a VQ this upcoming Wednesday at Paintrain!

COT: “Backsliding.” A term referring to someone who was once on fire for his faith, fitness, being a father, etc., but has stopped progressing. They’ve slipped backwards on the loose gravel around us. In our journey on the mountain of life, it can be easy to backslide – all kinds of loose gravel can contribute (laziness, attachments to phones, addictions, etc). 3 suggestions to help us: develop consistent healthy routines, be aware of what our “loose gravel” is so we know what’s going on, and surround ourselves with at least a few good people who can encourage and lift us up.

I had a lot of fun leading this week. I think we might be ready to form a 2028 Olympic relay team after today. Thanks for coming out and letting me lead this week.
-Timber

Posted on

Absolutions? Absolutely.

AO: the-knoll
Q: Timber
PAX: AAA, G-string, Juicy J (JBowman), morning stār, Wolfpack, Lady Liberty, Pebbles, Étouffée, Roadkill, Half Lyfe, The Banker, Timber, Bumblebee (2.0), Ninja (2.0), Link (2.0), All-Star (2.0), Churchill (2.0), Piggy
FNGs: 1 Piggy
COUNT: 18
CONDITIONS: chilly 53 degrees, dewy grass, cold pull-up bars

WARMUP: SSH, high knees, 1 min pullup/hangs, 1 min absolutions

THE THANG:
Ladder down with reps
Exercises: pullups, floor to ceilings, iron mikes (2:1), big boys, absolutions
4 Sets, Reps @ 25, 20, 15, 10 (absolutions were 10 each set)
400m run after each set, pick up the 6 when complete
DORA (groups of 3, 1 PAX does ~15 yards of murder bunnies))
100 reps: HR merkins, 4ct flutter kicks, Apollo Ohnos, Carolina Dry Docks
*called mid-exercise for time
MOLESKINE: Experimented with some Absolutions; they were absolutely fun. A lot of variation in the music mix, from Eye of the Tiger to techno. Great representation by the 2.0s today – good job dads. G-string is in prime form right now, Pebbles right behind him. Thanks for the post-workout snacks, Pebbles!

ANNOUNCEMENTS: Octoburpee challenge ongoing; I forgot the rest. Check the slack channel!

COT: The power of affirmation. Sometimes we don’t speak kindly to and affirm the least those nearest to us. Affirm, be kind, build up others. You never know what someone might be going through, and your words might make an impact that you don’t realize.

What a great group this morning. Thanks for letting me lead.
-Timber

Posted on

Putting the Work In

AO: pain-train
Q: El Capitan
PAX: Derby, Juicy J (JBowman), Chili Dip, El Capitan, Hooters, Stubs
FNGs: None
COUNT: 6
CONDITIONS: mid-60s & overcast

TUNES: “A Deeper Understanding” by The War on Drugs

WARMUP:

Climber stretch routine
Willie mays hays
Don Quixotes 10x

THE THANG:

Mosey to tennis courts.

1. Burpee long jump across three courts & back (modify: 2x lunges + long jump)
2. Bearcrawl across three courts & back

Mosey to 9 Square area

10,9,8’s w/ lap every 2 rounds

10x pull-ups
10x Crunches
10x Lt. dans
10x merk-jacks

Repeat exercise set 9x…

Hold plank for six, then take a lap around track (regular mosey)

Then 8x…

Then 7x…

…

Completed 6x, 5x.

Return to parking lot.

MOLESKINE:

Jesus sought time away to be with His Father. He knew the importance of solitude & took advantage of that opportunity more often than we think. What about you?

ANNOUNCEMENTS:

octoburpee is in full-swing but not too late to sign-up. TN Tussle is one month away! Check slack for other announcements.

COT:

Continued prayers for The Merchant.
Countorama, Nameorama, and delicious coffee from Derby & Hooters.

It was a pleasure to lead y’all this morning!

:el-capitan:

Posted on

Still called WESTeros

AO: westeros
Q: CubCadet
PAX: DintyMoore, Papa Bear, Juicy J (JBowman), Pep, Tim the Toolman, Vector
FNGs: None
COUNT: 7 plus 1
CONDITIONS: Comfortable with a light drizzle

WARMUP: 1 min stretch OYO, 15 SSH, Mosey to school traffic circle

THE THANG: 1000 point challenge comes to Westeros. We bear crawled to find partners. Each team completed challenges on card (9 exercises), minimum 100 points per exercise. You choose the sequence and reps / round. There were burpees. There was running. There was a late arrival, but not who you might expect.

MOLESKINE: Difficult to mumble chatter when counting.

ANNOUNCEMENTS: See slack for Chili, 2.0 workout, and the thing formerly called Night Moves.

COT: Pep getting an offer on new role (especially before titan). Papa Bear friend struggling with cancer and running out of options. Mental health, especially for our young ones.

6 pax for coffee at Dose, including Michelin Man who was spotted near the AO muttering something about weights.

Grateful for these men and their friendship.

Posted on

Just Warming Up

AO: westeros
Q: Shy Guy
PAX: Supernova, Young and Restless, Red Skull, Michelin Man, CubCadet, Sherlock, Vector, Right Said, Juicy J (JBowman), Detective Pikachu, Shy Guy
FNGs: None
COUNT: 11
CONDITIONS: Finally feels like fall

WARMUP: SSH ICx20
Squats ICx15
Merkins ICx10
Burpees x5
Mosey
High Knees
Worlds Greatest
Butt Kickers
Over Unders

Line Toe Taps
4 ways x2

Strides

THE THANG:
Sprints
Beginning movement:
Roll outs x4
3 point stance x3
Burpee x3
Shuffle x4
Bound jumps x3

Backwards hill runs x4

Mosey back to startex
OHC Merkins x20- shuffle
Squats x20- shuffle
Toe Tap Merkins x20 – lunge walk
Merkins x20 – bounds
Bonnie Blairs x20 – 1 leg bounds

MOLESKINE:
Lots of great mumble chatter, seemed like it was excitement about hill sprints. Pep pretended like he didn’t know all the words to the Kanye songs

ANNOUNCEMENTS:
They were announced.

COT:
Prayers for Peps job search, Detective Pikachu’s potty training his kid, my grandmothers health

Posted on

Links Beatdown

AO: the-knoll
Q: Wolfpack
PAX: Half Lyfe, Stubs, Derby, morning stār, AAA, Pebbles, Juicy J (JBowman), Squatter, Legos, Roadkill, Bumblebee (2.0), Link (2.0)
FNGs: None
COUNT: 13
CONDITIONS: Gloomy

WARMUP: SSH, WMH, BAC

THE THANG:
Thang 1
.8 mile mosey around neighborhood with stops for various exercises

Thang 2
DORA (Was it 100reps? 300? 200?)
Partner up and alternate running to backstop
– Merkins
– WWIIs
– Lunges

Thang 3
Infection tag!

MARY

MOLESKINE: “If you feel like you’re losing everything, remember, trees lose their leaves every year, yet they still stand tall and wait for the better days to come.” No worries if you’re losing leaves PAX, stand tall, stand strong, grow em back!

ANNOUNCEMENTS: Chili Cook Off Oct. 19

COT: Silent self reflection for all prayers said and unsaid.

Thank you for giving Link a place to lead and for treating him like an adult and leader. It’s more impactful than you may realize. Appreciate you all!

Posted on

OTB – 1,000 Reps

AO: pain-train
Q: Derby
PAX: Wolfpack, Juicy J (JBowman), Chili Dip
FNGs: None
COUNT: 4
CONDITIONS: No Rain!

WARMUP: BACs, BAC BACs, Moroccan Night Clubs, Shoulder Press, Willie Mayes Hayes, Good Mornings, SSH

THE THANG: Pair up DORA – Runner Carries Sand Bag to Play Ground for 2 Pull-ups

Partners accumulate the following:
200 Coupon Chest Press
200 Coupon Squats
200 Coupon Curls
200 WWII’s
200 Coupon Rows

Ended w/ traveling Mary. Weighted Lunges w/ each PAX calling out quantity of lunges followed by an exercise: Shoulder Press, Merkins, Mountain Climbers, WWII’s

MOLESKINE: Combatting anxiety by living in the moment.

ANNOUNCEMENTS: Many events on the calendar highlighting 10/10-12 – Men + Kids Camping Event and 10/19 – Chiliteria

COT: Prayed us out

Thank you guys for the opportunity to lead this morning!!

Posted on

Grow School III + The Reckoning

AO: -f3-nashville-general
Q: SalPal , Hair Band
PAX: Pep, Natural Ice, Juicy J (JBowman), Chunks
FNGs: None
COUNT: 6
CONDITIONS:

WARMUP:

THE THANG: The Reckoning! A common piece of feedback I’ve had and heard about F3 is that sometimes you plateau physically. So, we are launching the Reckoning! Below is the link, it usually takes ~1 hour, with 11 exercises (in honor of the 11th anniversary) either AMRAP or for time. It’s the template for future Grow Schools, and if you want to run this as a one-off for a Q, be my guest. Just record your numbers, track in the sheet, and watch yourself get better.

T-Claps to Pep for helping me push through the pain after taking off ~20% of my right shin during box jumps, and to the other men for encouraging one another similarly.

Want to get in on the competition? Mark your calendars for Grow School IV + Reckoning on Dec. 6th.

Link: docs.google.com/spreadsheets/d/1f-fBugEBgiOzyiNtQqxeE66tsGRcdIVvWH2JcIOYQT8/edit?usp=sharing

MOLESKINE: Discussion around intentional male community, Shieldlock, leadership, legacy, and growth. Great insights from Pep, Natural Ice, Chunks and Juicy J (JBowman). T-Claps to Hair Band for leading.