Tag: @Link (2.0)

Posted on

The OTB One at Pain Train

AO: offthebooks
Q: Wolfpack
PAX: Flower Power, Link (2.0)
FNGs: None
COUNT: 3
CONDITIONS: 65 and sprinkling. Perfect weather.

WARMUP: mosey around the park. SSH, BACs, BACBACs, stretch your legs

THE THANG:
THANG 1: DORA
200 reps Merkins
200 reps dips
One Pax runs around the playground while the other is knocking out the reps.

Thang 2: 11’s
Pull ups
Skull Crushers
15 yard run in between

Thang 3: Follow the Leader
Tested our mobility and ability to squeeze through tight spots on the playground while following Link as best we could.

Mary:
LBCs
Freddie Mercuries

MOLESKINE: Huzzah for showing up and getting the work done in the rain.

ANNOUNCEMENTS:

COT: Fellowship at The Well

Posted on

Ten Trees!

AO: the-knoll
Q: Wolfpack
PAX: AAA, The Banker, G-string (Eli Kresta), Pebbles, morning star, El Capitan, Sooie, Bumblebee (2.0), Big Red (2.0), Link (2.0)
FNGs: None
COUNT: 11
CONDITIONS: Cold enough for gloves, yet warm enough for short sleeves… very confusing times we live in…

WARMUP: Mosey to stop sign then a series of stretching exercises led by Link.

THE THANG:
Thang 1
Huddle around the River Table to complete a series of exercises done in reps of 10. After each set of 10 you must run and touch a tree.

Round 1: Squats (5reps) Merkins (5reps) x10 sets
Round 2: Iron Mikes (5reps) Dips (5reps) x10 sets

Partnered up for the next two rounds:
Round 3: Picolis until partner returns from touching a tree x10 sets
Round 4: Shoulder taps until partner returns from touch a tree x10 sets

Thang 2
6 rounds of 1 minute freeze tag.
If you get tagged you must stand with legs apart performing Overhead claps until someone crawls between your legs to unfreeze you. All Pax got a chance to be “it”

Mary
LBCs and Flutter kicks

ANNOUNCEMENTS: Lots coming up! I encourage everyone to check out Toothless’s latest post in General for everything.

Tuesday 3/5 – Take Your Kid to Workout Day here at The Knoll… great chance to share our passion for the three Fs with your family, friends, Pax who haven’t come out in a while, and PAX who haven’t experienced the beatdown that is a 2.0 workout.

COT:
Sometimes showing up is enough.

Posted on

dad jokes; lol

AO: the-knoll
Q: morning star
PAX: Sooie, Wolfpack, G-string (Eli Kresta), The Banker, Pebbles, DB, Malibu, morning star, Link (2.0), Bumble bee (2.0), RP (2.0)
FNGs: None
COUNT: 12
CONDITIONS: dark, yet lovely

WARMUP: split into 4 teams and mosey to the tree line while passing a ball among the team … stop at the knoll hill and roll down.

30 SSH (led by RP), motivator x5, balance follow the leader style, 15 low slow squats (led by RP)

THE THANG: mosey to the backstop and split into 4 stations:
1. move rocks into a pile, then do it again
2. Three sets of motivators x 5
3. Crawl forwards and backwards between the backstop benches (change crawling each set)
4. One partner does a body builder burpee, the other does fast and loose drills, then switch

Continue at your station until another team team relieves you. The motivators are the clock, once they finish, they transition to new stations.

Music: Dad jokes music …

MOLESKIN: YHC talked about the importance as men, and especially fathers to learn to get back to joy from challenging emotions. There’s a joy center in our brain that can keep growing as we practice appreciation and connection. Joy is relational, its about being delighted to be with someone. YHC was inspired by a workbook my 2.0s have been going through to create a “calming bag” to help with this. My intention is to go to the bag instead of food when I’m stressed and dysregulated.

YCH encouraged the PAX to reflect on how they are leading by example in their household, especially in the area of soul/heart care.

YHC prayed the PAX out.

ANNOUNCEMENTS:
– F3 Franklin has a monthly physical challenge; run/walk/ruck at least 1 mile a day … reach out if you want access to the spreadsheet.
– YHC will be taking a mini-break from AOQ for Feb/March, Wolfpack will sub in for me. Honor to Wolfpack for his willingness; excited to grow under your leadership!

Posted on

El Cap’s Indie Rock Block

AO: the-knoll
Q: El Capitan
PAX: morning star, G-string (Eli Kresta), Pebbles, Sooie, Wolfpack, El Capitan, AAA, @BigRed (2.0), @Link (2.0), @Bumblebee (2.0)
FNGs: None
COUNT: 10
CONDITIONS: Starlit, upper 30s

TUNES: Indie / Alternative Jams

WARMUP:  

– Climb stretch routine
– Willie Mays Hayes (3x each side)
– Don Quixotes (in cadence)
– Cherry pickers (in cadence)
– On your own stretch

THE THANG:

ROUND 1:

Caboose-is-loose up Harpeth knoll hill, right at Harpeth Bend, back up to the coupon tree.

ROUND 2:

Four light cones. PAX will team up in pairs of two, choose a coupon, & line up at starting line.

With coupon in tow, Player 1 will LUNGE to each cone.

First cone: 15x goblin squats

Second cone: 15x overhead presses

Third cone: 15x curls

Leave coupon at third cone & bear crawl to backstop benches for 15 step ups

Bear crawl back to third cone & pick up coupon to mosey to starting line.

Player 2 will do the following exercise, then rest (one exercise per round):

– 100x American hammers (2 is 1) with coupon
– 50x big boy sit-ups with coupon at chest or in lap
– Hold plank until Player 1 begins step ups.

Rotate & repeat (3x Rounds)

ANNOUNCEMENTS:  Convergence in Brentwood on 01/12 in honor of a Knoxville-based PAX that passed away one year ago.

Moleskin: Read a poem titled “Those Winter Sundays” by Robert Hayden. Encouraged the PAX to continue to serve their families well (even when it feels thankless & nobody sees).

Prayer requests:

– for @Sooie to get back into the mental groove at work
– for @ElCapitan ’s home recently invaded by ants (#stressful)
– for @Timber as he leads his wrestling team

Thank you @morningstar for the ginger tea!