Tag: Malibu

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A Walk

AO: the-knoll
Q: Pebbles
PAX: morning stār, Malibu, Étouffée, Stubs, Half Lyfe, Sooie
FNGs: None
COUNT: 7
CONDITIONS: 13 degrees

WARMUP: Ruck to pick up Malibu

THE THANG: Ruck for 2.5 miles while passing around 60lb sandbags.

MOLESKINE: YHC was smoked from late nights and sick kids. Great to enjoy a challenging ruck and good conversations. Loved seeing everyone want to take on extra weight.

ANNOUNCEMENTS:

COT:

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Hazzaah!

AO: the-knoll
Q: Pebbles
PAX: Stubs, Wolfpack, Half Lyfe, El Capitan, Malibu, Sparrow, morning stār, Pitmaster, Bumblebee
FNGs: None
COUNT: 10
CONDITIONS:
Cool trending toward cold

WARMUP:
Mosey to retrieve coupons
Bacs
Bac Bacs
Don Quixotes
Slow Squats
Stretch OYO – Mission stated, 5-core principles

THE THANG:
Split into two teams. One team completes 100meter MOT while the other works. 2 rounds for each exercise.

Exercises with coupon:
Deadlift
Snatch
Overhead Press
Floor to Ceiling

MOTs:
Lunges
Bear Crawls

Mosey to return coupons
3 min of Plank Ups/Ring of Wolfpack
2 min Mary

MOLESKINE:
Super impressive to watch the evolution of PAX from FNG to seasoned PAX. Everyone was bear crawling like a champ today.

ANNOUNCEMENTS:
Lot’s of opportunities to socialize on slack

COT:
I was up most of the night worrying about things. Money, job, housework, etc. It’s been a long time since I’ve worried. I blame it on not being able to workout for a week. Working out is critical to overall wellbeing.

Prayers offered for families and those without shelter.

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Quiet Thinking While Working Out

AO: the-knoll
Q: Ex-Pat
PAX: Ex-Pat, Malibu, Half Lyfe, Sooie, El Capitan, Wolfpack, Stubs, Papa Bear, Pebbles, FLO, Samwise (2.0), Iowa (2.0)
FNGs: None
COUNT: 12
CONDITIONS: Misty – did I sweat or is that rain? Not so sure.

WARMUP:
– Little baby arm circles
– Back backs
– Don quixotes
– Lazy imperial walkers
– 3 min Mozy
THE THANG:

Quote: Alchemist- When we love, we always strive to become better than we are. When we strive to become better than we are, everything around us becomes better too.
? What is one thing you want to make better?

1 – 5 minutes of work, 5 minutes of running
– Merkins – 10
– Squats – 10
– WWII – 20
– Run

Quote: Thomas Merton – You do not need to know precisely what is happening, or exactly where it is all going. What you need is to recognize the possibilities and challenges offered by the present moment, and to embrace them with courage, faith and hope.
? What is the challenge in your present and what is one tool you need to move into it?

2
– Dips – 20
– Calf raises – 20
– Mountain climbers – 20
– 5 min run

Quote: MLKjr – But the end is reconciliation; the end is redemption; the end is the creation of the beloved community. It is this type of spirit and this type of love that can transform opposers into friends
? Who do you need to be reconciled with – a person, a group? What is a step that you can move into relationship and community

3
– Shoulder taps – 30
– Step ups – 30
– Crunches – 30
– 5 min run

MOLESKINE:
We need accountability- tell your answers to at least one person you trust this week. Thinking about the quiet and sitting in the questions. Leave room for contemplation and see what happens.

ANNOUNCEMENTS:
March 1 – Loveless Run, Game Night Soon (I forgot the date and time and place).

COT:

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4-Stop Neighborhood Burn

AO: the-knoll
Q: El Capitan
PAX: Siri, El Capitan, Malibu, Sooie, Stubs, Wolfpack, Papa Bear, Sparrow, Pebbles, Pitmaster, @FLO, @AAA, @Iowa (2.0)
FNGs: None
COUNT: 13
CONDITIONS: Just cold enough

WARMUP:

SSH x25
Bacs & BacBacs
Yes, No, Maybes
Willie Mays Hays
Down Dog
Runners stretch
Back Stretches
Butterfly with deep breathing exercise

THE THANG:

Part 1

Neighborhood Mosey with work at four stopping points.

At each stop: 10 burpees, 15 overhead presses, 20 crunches, 25 squats

Rest :60 after each burn + share the 5 core principles of F3 + mission & credo

Final stop: plank crawl along curb as a group from one lit lamppost to another

Part 2: Cooldown

>From curb, as a group, slow lunge up the hill.

We played three rounds of Bear Crawl Battle Royale (Iowa was the juggernaut!)

Round of MARY

MOLESKINE:

My family has been out with the flu the last week & a half and my wife, unfortunately, has had the worst round of it. It has been humbling as a father & a dad to take care of her and my girls while she’s been sick. I’ve felt incompetent and clueless at times but it’s also been a good experience to grow. I’ve enjoyed the increased time spent with my girls as we’ve recovered together. Embrace those moments of incompetence & grow from them! It’s a good reminder of how much teamwork parenting & running a house requires. :pray:

ANNOUNCEMENTS:

Joy & thanksgiving for Sparrow’s new little one and for his wife’s healthy delivery!

Mystery V-Q on Thursday!! :party_parrot: :olive:

COT:

Nameorama, Countorama, and coffeteria enjoyed.

Grateful for y’all!

:el-capitan:

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Momentum

AO: the-knoll
Q: Wolfpack
PAX: Pebbles, The Merchant, Malibu, Stubs, Wolfpack
FNGs: None
COUNT: 5
CONDITIONS: A comfy 20

WARMUP: Mosey to the church.

THE THANG:

Pax lined up at the center stretch of parking spaces (20 of em).

Round 1: Bear crawl up 2 spaces, Crawl Bear back 1. Lunge up 2 spaces, Backwards lunge back 1. Repeat until you get it the end of the parking spaces.

Ab circuit: 20 BBSU, 20 Flutter Kicks IC, 20 LBC, 30s plank

Round 2: Sprint up 2, politician back 1. Broad Jumps up 2, backwards hops back 1. Repeat until you get to the end of the parking spaces.

Repeat Ab Circuit

Round 3: Repeat Round 1

Repeat Ab circuit

Round 4: Repeat Round 2

Repeat Ab circuit

Mosey back to playground for PlankUp Ring of Fire to 5.

MOLESKINE: Never ran to the church to workout before… fun little field trip :slightly_smiling_face:

ANNOUNCEMENTS: Leanpax, Franklin Biscuit Run, Franklin Dad Bowl coming up Stubs to post some more info!

COT: Momentum is key. 2024 was a tough year for me. Lots of set backs that felt like they kept on coming. Trying to get ahead now in 2025. What’s most important in times like this is that for every step back life gives you, you have to stand yourself up and take at least two more forward. Might mean you have to change the way you move, but if you keep pushing forward eventually you get to the goal and you’re stronger because of it. Keep the momentum going Pax… keep pushing forward!

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Return to Cinder

AO: the-knoll
Q: Half Lyfe
PAX: El Capitan, Lady Liberty, Malibu, morning stār, Pebbles, Stubs, 2 2.0 Iowa, Samwise?
FNGs: None
COUNT: 9
CONDITIONS: Frosty 14 degs.

WARMUP: SSH, BAC, BBAC, High Knees, Good Mornings, WMH’s, mosey to get coupons.

THE THANG: Tribute Sooie with modified exercise challenge. Instead of planks did Cinder block arm extension in front hold until your not able to. Run to tree line and back. First person out (me) did jumping lunges. Did 2 rounds then started various exercises some with and some without cinder block. Push Ups alternating which hand is on block, bent over row, overhead thrusters with block, shoulder press, pull ups, curl/press/tricep, extension, on back leg press towards sky, mosey to concrete bench. Did steps ups with block, box jumps and dips with block on legs. Back to playground. Did some agility with block. Jump over side to side for 30sec, then side to side step ups for 30sec. Ended with more push ups and modified mountain climbers for some abs. Mosey back to return coupons.

MOLESKINE: Getting outside comfort zone. Applies to many areas of life, work, relationships, kids, F3, etc. Good to have routine, but also good to mix it up. Don’t get stuck!

ANNOUNCEMENTS: Bellevue ADA Playground Equip meeting tonight. Reach out Stubs for details. LeanPax on going. Pitmaster VQ tmrw at Pain Train.

COT: Prayers for those battling and impacted by Cali wild fires, Stubs friend who had a stroke, and Mental health.

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Lots of Bear Crawling

AO: the-knoll
Q: Pebbles
PAX: Dr. Stogie, morning stār, Stubs, Wolfpack, El Capitan, Malibu
FNGs: None
COUNT: 7
CONDITIONS: Cool Pleasant

WARMUP: Mosey to collect coupons
BACs
BBACs
Slow merkins
Slow squats

THE THANG:
4 stations
Pull ups
Squats
WWIIs
Kettle bell swings

2:30 of work, 30 sec rest, move to next station
PAX operated in pairs. One bear crawled around playground while other worked.

10 stations completed, 30 min of hard work.

MOLESKINE:
It was awesome to watch everyone push themselves to their own ability. Bear crawls are tough. There was very little rest between sets.
Tclaps to Malibu for starting with a weighted vest
Welcome back Kotter to Dr. Stogie 🔥

ANNOUNCEMENTS:
Leanpax starts in 2 weeks. Check any channel on slack.

Bring a gift on Thursday for a fun swap.

COT: Prayers for charity/peace with family and for loved ones nearing the end of this life.

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Short Card, Knoll Ed.

AO: the-knoll
Q: Malibu
PAX: Pebbles, AAA, Waffle, Timber, Stubs, Sparrow, Sooie, morning stār, Malibu, Bumblebee
FNGs: None
COUNT: 10
CONDITIONS: 27*, frosty, and motivated.

WARMUP: Mosey to stop sign, BAC+BBAC, slow squats, imperial walkers, something else I can’t remember rn, and stretching on own.

THE THANG: modified version of a workout from an earlier life: the Marine Corps Recon Short Card. The Knoll’s edition of this is: tabata (120s work, 60s rest) of each:
Squats
Mericans
Burpees
Crunches (dealers choice of WWI, WWII, baby crunches, or other)
Mountain climbers
Flutter kicks
Burpees again
Daisy pickers
Back extensions
American Hammers

MOLESKINE: sometimes life stretches you and diminishes your ability to create new things. A lesson from Marine Corps days in these situations: sometimes the value of habits isn’t in something new but in going through something that works. Grateful for this community to do the work in the dark, cold, and yet wonderful mornings together.

ANNOUNCEMENTS: lean pax coming up in January.

COT: Closing prayers for family and brothers, in the words of a great friend (Peace at Last, JH Newman).

Coffeeteria ftw, thanks to Pebbles for bringing the brew!

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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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Elevens & the Deadly Dice

AO: the-knoll
Q: El Capitan
PAX: Ex-Pat, AAA, morning stār, El Capitan, Malibu, Sooie, Lady Liberty, Pebbles, Timber, Stubs, Bumblebee (2.0), Schmoltz (2.0), TopGun (2.0), TheJudge (2.0)
FNGs: None
COUNT: 14
CONDITIONS: 60 degrees & foggy. Starlit overhead.
TUNES: Joyful eclectic playlist

WARMUP:
– Downdog + cobra
– 10x mountain climbers
– Bird Dogs (3x) each side, 3 sets
– Back stretches (the best)

THE THANG:
PART 1: ELEVENS
– Squat Jumps at top of road
– Butt-kickers down hill to road
– Plank Jacks on road curb
– High Knees back up hill.

Repeat until 11’s complete

PART 2: Deadly Dice

Circle up around flood table. One PAX rolls 12-sided die with regular die into bucket.

Regular die represents exercises:
– 1 (Burpees)
– 2 (Downward Dog Toe Taps 2=1)
– 3 (Dips)
– 4 (American Hammers 2=1)
– 5 (Hand-release merkins)
– 6 (Iron Mikes 2=1)

12-sided die represents the amount of reps.

Wash, rinse, repeat.

PART 3: Return of the Plank, Plank, Goose!
– Circle up in grass. One person is “it”. Goes around duck-duck-goose style. When he chooses a goose, he immediately does 10 SSH while the tagged runs around circle & tries to return to spot before tagger does.

Cool down mosey to coupon tree & back to playground.

MOLESKINE:
Encouraged the PAX to look outside themselves & seek opportunities to better serve their families & communities. It’s so easy to be primarily concerned with what matters to me – but true manliness is sacrificial, seeking the good of others for the glory of God.

ANNOUNCEMENTS:
Happy birthday, @Schmoltz!! Enjoy those birthday breakfast bagels in bed. :joy:
Fat Bear Week is next week, per Sooie! :bear:

COT: Lifted up prayer requests & held a moment of silence. Enjoyed a delicious moment of fellowship & :boar::coffee::tm: post-workout.

Grateful for y’all!

:el-capitan: