Tag: @Link (2.0)

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Sandbag Special

AO: the-knoll
Q: Timber
PAX: AAA, G-string, Lady Liberty, Pebbles, Stubs, The Banker, Timber, Wolfpack, Link (2.0), Sandlot (2.0)
FNGs: None
COUNT: 10
CONDITIONS: 35 degrees, lots of moonlight

WARMUP: 4 minute mosey, BACs, back BACs, Seal Claps, Shoulder Press

THE THANG: as many rounds as possible
-Thang 1 (12 minutes): 7 pull-ups, 7 hang clean to squat and press (w/ 60lb sandbag), 15 merkins, 100 yard run
-Thang 2 (10 minutes): 15 squats, 15 curls (w/ 60lb sandbag), 15 WWIIs, 100 yard run
-Thang 3 (2 minutes): sprint 100 yards (w/ 60lb sandbag), rotate with partner

MOLESKINE: finished with 2 minutes of stretching, Pebbles with a great post workout brew, happy birthday to Stubs twins (9 yrs old on Saturday), thanks to Pebbles G-string The Banker for bringing sandbags, Wolfpack caught everyone up on his crazy week stuck in the hurricane, good push by all this morning

ANNOUNCEMENTS: Chiliteria this Sunday!

COT: I have a lot of gratitude for the encouragement from my F3 brothers, and for working hard which motivates me to push harder. Special thanks to Pebbles who joined up on a tussle team with me and G-string, and expressed gratitude for his willingness to take over as AOQ on Thursdays at the-knoll!

Thanks for the push in the gloom!
-Timber

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4 Minutes Ain’t Nothin’

AO: the-knoll
Q: Timber
PAX: El Capitan, Ex-Pat, Sooie, G-string, Sparrow, Pebbles, Papa Bear, Wolfpack, Stubs, Timber, Smoltz (2.0), Rubiks (2.0), Link (2.0)
FNGs: None
COUNT: 13
CONDITIONS: Chilly (43 degrees), damp, dark

WARMUP: SSH, Slow Merkins, Slow Squats, Don Quixotes, High Knees (talked about F3 mission, 5 core principles, credo between exercises)

THE THANG: AMRAP; 6 exercises, 4 minutes each, 1 minute rest in between
Exercises:
1. Burpees,
2. LT Dans (10, 15 yard murder bunny w/coupon, 9, murder bunny, etc.)
3. Perfect Merkins
4. Squats (level up option w/coupon)
5. Floor to Ceiling (coupon)
6. WWIIs
*option to jog 50 yrds and back for a break at any point during the 4 minutes

MOLESKINE: Hoping for dry grass, we got wet grass. No worries, the men of the knoll executed instructions with minimal mumble chatter. Everyone layered up nicely, and quickly began to shed layers. El Capitan provided some warm coffee afterwards to warm up the bones. Good push by all.

ANNOUNCEMENTS: Chiliteria this Sunday @ Shelby Park from 12:30p-2:30p. Sign up docs.google.com/spreadsheets/d/17_9407aYu87ZAMPuzUaCmJ3WaD7bwOyDyOxLUXz_BP8/edit?gid=0#gid=0!

COT: My youngest’s 4th birthday is today (where is time going??) which has caused me to reflect on slowing down time and reflecting on each day I have. God has gifted us so much, including each day. Whenever I’ve given a gift to someone, I’ve wanted them to cherish it and use it. May we do the same with God’s gifts – show gratitude for our lives, pour into those around us, and not take our gifts and challenges for granted.

Thanks for putting in the work with me this morning, men!
-Timber

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There are always some more cards to be dealt

AO: the-knoll
Q: morning stār
PAX: Wolfpack, El Capitan, Ranger, Sooie, Tea Party, AAA, Malibu, morning stār, Papa Bear, Stubs, Sparrow, Bumble bee (2.0 / Q), Link (2.0), Samwise (2.0), Iowa (2.0), The Judge (2.0)
FNGs: None
COUNT: 16
CONDITIONS: mild and dark

WARMUP: motivators 1 to 8

THE THANG: deck of pain
– Hearts = SSH (4ct)
– Spades = t-claps (4ct)
– Clubs = Carolina dry docks
– Diamonds = sit ups
– Ace is 1 rep, J/Q/K are 12 reps
– Joker is 10 4ct flutter kicks

MARY: dealer’s choice

ANNOUNCEMENTS: chili cookoff coming in October

COT: ball of man and “kindness” on 3!

MOLESKIN: this is Bumble bee’s second full Q … he’s growing in confidence which is so great to see. Appreciate the PAX creating an encouraging environment for him to learn and grow.

Stay curious my friends,
-m*

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Hot Potato!

AO: the-knoll
Q: Wolfpack
PAX: FLO, G-string, morning stār, Papa Bear, Pitmaster, Sooie, The Banker, The Merchant, Timber, Wolfpack, AAA, Cable News, Ex-Pat, Mr. Stoogie, Stubs, Link (2.0), Bumblebee (2.0), Schmoltz (2.0)
FNGs: None
COUNT: 18
CONDITIONS: Can we just hit pause on this weather?

WARMUP: Link led us in a warmup… run to stop sign, motivators from 5, Willie mays Hayes, burpee buy ins

THE THANG:

Workout 1: Tabata 40 seconds work/20seconds rest/3 rounds

– Push ups
– Step ups
– Reverse snow angels

Game 1
Link classic… toilet tag!

Workout 2: Tabata 40 seconds work/20seconds rest/3 rounds

– Dips
– Lt. dans
– Incline pushups

Game 2
Hot potato with a 10lbs kettlebell
If it stops on you, 10 seconds of burpees while everyone else gets 10 seconds of rest

Mary
Stretches, American hammers and leg raises

MOLESKINE:
PAX went around and said what defines a leader. Patience, good listener, confident, strong, vulnerable and many other incredible words were used. So much can make up a leader, but you don’t have to be everything all at once. Sometimes you need to just be one thing at a time the best that you can.

ANNOUNCEMENTS: Big September coming… keep an eye on slack!

Link VQ on Thursday at Knoll.

9Square Arena tournament happening next week (8/30) at Pain Train

COT: moment of silent reflection for all prayers both said and unsaid.

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Packing and Slacking

AO: the-knoll
Q: Pebbles , Sooie
PAX: AAA, El Capitan, Ex-Pat, Malibu, morning stār, Pebbles, Sooie, Sparrow, The Merchant, Timber, Wolfpack, Bumblebee (2.0), Link (2.0), Smoltz (2.0), Mucchi (2.0), Fish Biscuit (2.0), Tonks (2.0), Gabby Cat (2.0), Foxy (2.0), Big Red (2.0)
FNGs: None
COUNT: 20
CONDITIONS: perfect late spring morning

WARMUP:
mosey around the backstop.
Motivators from 7
BAC’s
BBAC’s
Slow Merkins
Slow Squats
Mosey to the flood table

THE THANG:
Pack Your Bags
2.0’s shared their ideal vacation spot and the 1 exercise they’d pack with them.
Total of 16 rounds of the exercises. 30 seconds on 30 seconds off. Had to run to catch our flight after we packed 9 bags.

Thang 2: Slacking
We setup a slack line and traversed it in various ways performing various exercises while waiting for to cross.

Thang 3: Game time
Infection
Toilet tag

MOLESKINE:
Reminder that unstructured time is great and sometimes it’s good to just do nothing together.

ANNOUNCEMENTS:
El Capitan AOQ FOR THURSDAY’S AT THE KNOLL! El Cap has been at the knoll since the beginning and always brings joy, encouragement, hardwork, and dedication! Looking forward to all that he’ll bring as AOQ! Baby G-string born last week!

COT:
Prayers lifted and offered!

Coffeeteria with bananas for all from Pebbles ! Chocolate Milk for the 2.0’s. :boar: :coffee: :tm: for the adults!

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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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Vulnerability Line Dance

AO: the-knoll
Q: Ex-Pat
PAX: Pebbles, Siri, Lunch Lady, morning star, Timber, Sparrow, Ex-Pat, Wolfpack, Sooie, G-string, Link (2.0)
FNGs: None
COUNT: 11
CONDITIONS: wonderful, cool and breezy

WARMUP: Downward Dog to Plank to Upward Dog on Command, BACS, Back-BACS in Cadence, Willie Mays Hays on own, Motivators starting with 5

THE THANG:
There is a line of cones in the grass, each cone has 2 people. 5 minute exercise where one partner does the exercise and the other answers a question and has a conversation. 2.5 minutes for each and switch. After the 5 minutes you rotate to the next cone on your right to have a new parter. Q calls out the exercise and question for each round

Exercise 1 – Plankril – 2min 42 seconds or Side Plank to Plank to Other Side Plank 10 seconds each.
Question 1 – what are you most grateful for in your life? Why?

Exercise 2 – Lunge & Squat – lunge left, lunge right, 5 second slow squat and repeat
Question 2 – what is something you are afraid of? Why?

Exercise 3 – Shoulder press & London Bridges – shoulder press x 20 then London Bridge x 10 and repeat
Question 3 – what do you value most in a friendship and why?

Exercise 4 – Butt Kicks x20 then High Knees x20 then Mountain Climbers x20 and repeat
Question 4 – what is something you would change about how you were raised? How did affect you as a kid and how does it affect you now?

Exercise 5 – Merkins – Either do merkins the entire 2.5 minutes, do side plank to merkin to other side plank repeat, or do 10 merkins then 5 burpees and repeat
Question 5 – what is something you need to or can do to deepen a friendship or your involvement in community?

Mary – 1 minute choose you own adventure – choose your own Mary

MOLESKINE:
I’ve been thinking about wealth lately. We tend to only think of monetary wealth. But what happens if that doesn’t exist? What if money was useless? What is going to be the most important resource? It is social wealth. Our species survived because it could think and the first thing we thought to do is to group together and work together. We need to get back to that and think about our social wealth and how we build that. And we need to think about how busy we are and does that add or subtract to our social wealth. We never do nothing – and we need to do more of nothing, and do nothing with others – so the challenge is to grab someone and go do nothing with them – go take a walk, sit and watch a sunset, etc.

Prayed a Scottish Celtic Blessing and took prayer requests

ANNOUNCEMENTS:
Pain Train on Fridays
New locations are starting

COT: morning star brought the cold ginger tea and it was amazing! Thank you all again for honoring me by allowing me to lead you. Thank you for your vulnerability and having conversations that blessed me.

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Games with Dad – Bring your kids to workout, part 2

AO: the-knoll
Q: Wolfpack , Sooie, Ex-Pat, Pebbles
PAX: Aflac, El Capitan, Siri, Sooie, Ex-Pat, Wolfpack, morning star, Merchant, Firefox, Bumble bee (2.0), Awesome Axolotl (2.0), Link (2.0), Birdman (2.0), White Pony (2.0), Rubiks (2.0)
FNGs: 2 White Pony (2.0), Rubiks (2.0)
COUNT: 16
CONDITIONS: warm, overcast and delightful

WARMUP: (Wolfpack and Link)
I Spy With My Little Eye – Various stretches while Link called out different parts of the playground he spies (Top of a slide, a pole, a ladder). PAX has to run and touch that spot on the playground.

THE THANG:
Part 1 – baseball practice (Pebbles)
Pax team up with a 2.0 for infield practice. 1 Pax does exercise while the other runs the bases. Switch between exercise and running for 2:30.
– First Base – Lunges
– Second Base – Carolina Dry Docks
– Short Stop – Burpees
– Third Base – Merkins
– Catcher – Squats

Part 2 (Ex-pat and Birdman)
2 min each circuit, 30 sec rest/explain and mosie to other area
1. London bridge – dad goes into bridge and kid army crawls under then dad comes down or not and kid continues to make circles
2. Leap Frog to next exercise
3. Slow hold tandem crunch – face each other feet together and hold hands, one moves to a low hold for 10 seconds and then switch. Keep going for all time
4. High skip to next exercise
5. Hold squat jumping jacks – dad holds a squat and kid does 15 jumping jacks and then switch
6. Bear crawl to next exercise
7. Stacked push ups – dad on ground, kids hands on back, dad does merkin then kid does one – go till fatigue
8. Ladder – take turns following each other through the ladder making up steps as you go

Mary (Sooie) – PAX choice

MOLESKINE: this was round 2 and we’ll continue this each month. Was great to see 2 new 2.0s!

ANNOUNCEMENTS:
– pre-hab continues at 5:15 before the workout
– Plankril is on!

COT: (Pebbles)
We have many roles as fathers. One of the most important is to teach our kids what’s right and wrong. However our delivery (tone, body language, etc) is just as important as our message. Sometimes we need to be firm and enforce consiwuiendes and other times our kids need complete mercy. May we consider this and have discernment.

Requests shared and prayers said.

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#the-knoll’s 1st Annual (B)easter Egg Hunt!

AO: the-knoll
Q: El Capitan
PAX: Aflac, Wolfpack, morning star, El Capitan, Ex-Pat, Sooie, Link (2.0), Bumblebee (2.0)
FNGs: None
COUNT: 8
CONDITIONS: frosty & starlit

TUNES: Americana / Alt-country

WARMUP:

1. downward dog
2. Viper
3. 3x power push-ups (both sides)
4. Deep Calf stretch
5. Back twist
6. BACs & BackBACs 15x each
7. Motivators to 5

THE THANG:

All PAX circle up in grass beside picnic table.

One PAX will don headlamp & bring back one (B)easter egg – eggs are hidden around playground, underneath trees, etc.

Waiting PAX will perform a plank until seeker returns.

All PAX will perform whatever exercise is written on the slip of paper in the (B)easter eggs.

Rotate until all eggs have been opened (25 eggs total – we did 24!)

MOLESKINE:

I encouraged the PAX to find ways to include joy in the hum-drum and routine moments of life.

ANNOUNCEMENTS:

– Plankril starts Monday!

– BYO2.0 workout on Tuesday, April 2nd.

COT:

– Countorama
– Nameorama
– Sooie on the 6
– Prayer requests shared & lifted up to the Lord
– Sooie Brewie

So thankful for y’all!

:mountain:

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Endless Reps, Together

AO: the-knoll
Q: El Capitan
PAX: morning star, El Capitan, Wolfpack, Sooie, Malibu, Merchant, Right Said, Link (2.0), Bumblebee (2.0)
FNGs: None
COUNT: 9
CONDITIONS: Decent weather for ducks, but at least we had 70s Rock to listen to. :the_horns:

WARMUP: Caboose-is-loose run to the top of Harpeth Knoll hill. At top of hill, all PAX will do together:

-10x 3-count merkins
-10x 3-count squats

Turn around & return to playground. Split up into two teams & line up at playground.

THE THANG:

Phase 1:

Each PAX team will perform the following “endless” exercises …
– Lunges
– Leg Raises on back
– Carolina Dry Docks
– Freddy Mercuries

One PAX will long jump to opposite end zone lamp, high knees back. Rotate until all PAX have completed the mosey, then move on to the next exercise. Rinse, repeat.

Phase 2:

Mosey to flood table.

All PAX perform “endless” dips while one PAX runs to backstop & back. Exercise is complete when all PAX have completed backstop mosey.

Phase 3:

A Cool Down Stretch!

– Butterflies with deep breathing sequence
– Straight-leg stretch
– Child’s pose (my favorite)
– Downward dog / arch
– Viper
– Power Push-up Stretch
– Deep calf stretch
– Back twist

MOLESKINE:

I struggle with anxiety, especially when it comes to finances. Recently, we’ve had several (expensive) things hit my family at once which has caused me to reflect… do I trust that God will take care of us? As a Christian, do I believe Jesus’ words when He tells His disciples to “consider the birds of the air & the flowers of the field” and “does not Your Father provide for them”? I challenged the PAX to consider their personal anxieties, and to give them up to the Lord who knows & cares for them.

ANNOUNCEMENTS:

– #PreHab will continue each morning at 5:15 unless otherwise notified by morning star
– That Mile :grimacing: is happening at greenmachine Thursday. I will be offering a slightly (but only just) less difficult workout at the-knoll.
– Plankril is less than a week away… One minute plank on April 1st (no fooling), add 6 seconds each day after that.

COT:

Prayer requests were shared amongst the PAX. We closed in a moment of silent reflection & prayer, followed by Sooie Brewie.

I’m so thankful for y’all.

:mountain: