Tag: Malibu

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Running Through the Wet Grass

AO: the-knoll
Q: Sooie
PAX: Ex-Pat, G-string, Malibu, Pebbles, The Merchant, Sooie, Lunch Lady, Josh Stevenson (Sparrow)
FNGs: 1 Josh Stevenson (Sparrow)
COUNT: 8
CONDITIONS: Perfect temperature. A bit damp.

WARMUP:
Motivators from 5
Imperial Walkers
“Keep em Up!”:
Shoulder taps
Side shoulder taps
Front shoulder taps
Scissor chops
Horizontal scissors
BAC
BBAC
Don Quixotes
OYO stretch/shakeout

Might as well knock out today’s 2 minute plank

THE THANG:
5 cones between the road and the tree line across the knoll. Began at the road. Exercise and MOT to each cone was different.
Sprint to cone 1: 20 burpees
Crab crawl to cone 2: 20 Lt. Dans
Crawl crab to cone 3: 10 breakdancer merkins
Mosey to cone 4: 30 Spicolli’s
Bear crawl to cone 5: 10 plank rotations
Mosey to tree line: 2 minute active recovery.

COMPETE FOR CONES:
first PAX to pick up the cone got a point. Sprint to cone 1 then tree line, cone 2 then tree line, cone 3 then tree line…you get the idea.

Mosey to the playground. Split into 2 groups. Group 1 dead hangs. Group 2 lunges to the road and mosey’s back. Swap.

Close out with some recovery breath work. Pebbles contributed to the air quality during this phase. :dash:

MOLESKINE:
Proverbs 24:5-6
A wise man is full of strength,
and a man of knowledge enhances his might,
for by wise guidance you can wage your war,
and in abundance of counselors there is victory.

These verses have meant a lot to me and have grown more as I have spent more time in F3. Thank you men for the encouragement, support, and camaraderie!

ANNOUNCEMENTS:
Plankril continues
G-string will be conductor at pain-train tomorrow. Be sure to punch your ticket!
The knolliversary is coming up 5/2. More on that later

COT:
The Merchant was the 6 and shared what F3 meant to him.
Prayers requested and lifted.

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Your story matters

AO: the-knoll
Q: morning star
PAX: Wolfpack, Siri, The Merchant, Ex-Pat, El Capitan, morning star, Malibu, Pebbles, Bumble bee (2.0)
FNGs: None
COUNT: 9
CONDITIONS: delightful and the rain held off

5:30am – welcome and disclaimer

WARMUP:
YHC loves motivators so much that I asked a PAX to lead a round since I couldn’t die to my Achilles recovery. El Capitan stepped up.

Motivators followed by lazy imperial walkers, little baby arm circles, and something else I can’t remember.

THE THANG:
Part 1
30 rounds of 10 seconds of work / 20 seconds of active recovery:
1. hinge from knees / neck mobility
2. hard style plank + super slow push up / rocking
3. super slow Freddy mercuries / egg rolls

YHC demoed the excerccises and then had to pre-evac Bumble bee home.

Part 2:
Wolfpack stepped in and led the pax in:
Alternating between Low Slow Squat and Low Slow Merkin.

– 20 reps, 10 second rest of both
– 15 reps, 15 second rest of both
– 10 reps, 20 second rest of both
– 5 reps with 5 second hold, 25 second rest of both

Part 3:
YHC returned and led PAX through originally planned thang 1. Swapped recovery and work time for last round (20 seconds work / 10 seconds active recovery)

Mary:
– Max plank for those doing plankpril.
– Flow core work along with low slow squats and slow merkins, ground movement (cat crawl, baby crawl), lots of rocking

MOLESKINE:
– I find that when I do “inner work” it cones in rounds … work that is slow and methodical, then a rest, then another round of work that may vary in intensity, then rest. If I don’t take time to actively recover I sputter and burn out. This applies to all areas of life.
– I like being able to play with the creativity of these workouts to reinforced things I’m learning and practicing in my day to day. Appreciate the PAX for engaging in these mini experiment and / learning labs.
– I’ll be coming back to this topic of our stories when I Q at pain-train in a couple weeks.
– Thank you to Wolfpack and the PAX for continuing the BD while I had to leave. Am continuously encouraged by how powerful shared leadership is. Let’s keep practicing it and demonstrating it in our day to day outside the gloom.

ANNOUNCEMENTS:
– plankpril continues, get out in public and take some photos
– Good meat and fellowship at Chunks place, check 2ndf for details
– Drop into pain-train this Friday, Wolfpack is leading growth phase ramp up to official launch on 5/10
– Keep inviting men you know, grab a business card if it helps to leave them with something tangible

COT:
YHC reflected on the peaks and valleys of his life, shared some. Encouraged the PAX to reflect on their story and find ways to celebrate and honor it, even the touch painful scenes.

Here are some things to consider:
– What are the most beautiful moments of my life?
– What are the most broken moments of my life?
– What are the highs and what are the lows?
– Who are the people that have had the impact impact on who I am today (even those that hurt or abused me)?

Here is the why behind this (quote from the Intentional Father by Jon Tyson):

“The goal here is to begin to get a sense of your own story, have awareness of the moments that have defined you,and remember the people who have shaped you. “”It’s important to come to terms with your own story. “”[Victor] Frankl said there’s something powerful about stepping back, gaining an objective distance from your own story, and observing the things that have made you who you are.”
YHC used to avoid his story, even despise it. It’s only recently that he’s come to explore it and honor it. That work (and it’s hard work) has led to much acceleration.

We ended with a ball of man with “honor” on 3.

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It takes movement … so, move!

AO: the-knoll
Q: morning star
PAX: Sooie, Wolfpack, Siri, morning star, Right Said, El Capitan, Merchant, Malibu, Ex-Pat, Pebbles, Big Red (2.0), Bumble Bee (2.0)
FNGs: None
COUNT: 12
CONDITIONS: low 40s and not too bad

5:30 – welcome to the knoll, where 2.”a are always welcome. Took a moment to appreciate the birds.

Mosey to the flood monument bench

WARMUP:
Circle up for Lazy imperial walkers, all arm movements balanced on one leg (alternate to other leg when you lose balance): LBCs, reverse LBCs, put your glasses on, take your glasses off, jimmy goes to Egypt, slow merkins, low slow squats

THE THANG:
30 rounds of 5 seconds of work, 25 seconds of active recovery, alternating between merkins and jump squats (or modification).
– roll after merkins, before getting up
– lots of variations of active recovery and silly interactions after squats

Mosey to the playground, find a bar and do a max habg, mosey back and plank to wait for six.

YHC remembered the disclaimer…

Repeat 30 rounds.

Mary:
– Alternate crab walk and cat/baby crawl back to playground.
– Baby rocking to wrap up

MOLESKINE: I’m a leadership and personal development geek. I love thinking about it and practicing it. I enjoyed sharing some thoughts on it today. Remember that to bless simply means to find good and call it out. Don’t forget to bless yourself as you practice blessing. It’s a skill. I also enjoyed all the laughter and horse play during our active recovery. Joy is also worth practicing.

ANNOUNCEMENTS:
– plankril today is 1min 16 seconds
– 5 mile Saturday run to support Richland creek, meets at Richland park, see Right Said for details

COT:
– Counts, names and announcements
– The founders of F3 thought they men functioned best when they were aware of and connected to something bigger than themselves
– Took a moment of silent reflection to connect with personal SkyQ … consider someone you’re close to, picture their face, what might be one thing you could do to deepen your connection? Commit to doing that today
– YHC blessed the PAX to go forth and practice bless today
– Poured ginger tea as YHC shared on leadership (see below)

Here is a framework for personal acceleration:
– draw a y and x axis … the y axis represents your motivation: who are you serving? Bottom is you, top is others … the x axis represents type of action. The left is responding (following or participating) the right is initiating (leading)
– bottom left quadrant is participating to serve yourself
– top left is participating to serve others
– Top right is leading to serve others
– bottom right is leading to serve yourself
– growth is recognizing what quadrant you tend to be comfortable in and then considering moving to another quadrant to practice something you may not be as comfortable in
– The key to maturity is to keep moving through the quadrants to be well practiced in all, there’s no “bad” expression here

Wolfpack encouraged the PAX to make their comfort spot with an x.

YHC encouraged the PAX to consider a growth edge: challenge yourself to do something you don’t normally do. That may be initiating or participating. That maybe to shift your focus to yourself or to others. Honor to each man in his unique journey. We all bring a contribution that is valuable.

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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:

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Sawing Logs

AO: the-knoll
Q: G-string (Eli Kresta)
PAX: Malibu, morning star, Pebbles, El Capitan, Aflac, Sooie, @Bumblebee, @Iowa
FNGs: None
COUNT: 9
CONDITIONS:
Cold. Where did the Spring go???

WARMUP:
(bonus warmup of unloading the logs from my truck)
– Good mornings and WMH
– Inchworm to merkin
– BAC
– Back-BAC
– Modified Welsh Dragons

THE THANG:
THANG 1
Pair up. Grab a log. 3 Rounds of the following
X20 broad jump burpees
X20 shoulder presses
X20 squats
Lap to Backstop and back

Thang 2
Two Rounds of the following
X20 Derkins
X20 Bulgarian Split Squats

Mary
American hammers with ball
WW1s
Hollow hold

MOLESKINE:
“The most extraordinary thing is the world is an ordinary man and an ordinary woman and their ordinary children.” – GK Chesterton
In a world full of chaos, broken families, and almost no respect for life, holding your family close really is becoming uncommon. We are not the norm, but, in all honesty, we should be. How often do I see the little moments with my wife and daughter as extraordinary. Are those moments where I’m tired and grumpy turned heroic when I can be a good father? For those of us who are Christians, we believe in a God who called people on epic adventures. But if you read closely, every epic story is centered around families, and the ones that end best, involve families that stick together and love each other well.

ANNOUNCEMENTS:
THAT mile is coming soon
April marks the beginning of Pre-Hab at the Knoll. Come 15 minutes early for extra stretching and warming up.

COT:
Intentions were mentioned and prayers were said.

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Heavy Surd

AO: the-knoll
Q: Malibu
PAX: Aflac, G-string (Eli Kresta), Malibu, Merchant, morning star, Wolfpack, Bumble Bee, Iowa, Samwise
FNGs: None
COUNT: 9
CONDITIONS: Warm- mid 50’s. Very nice.

WARMUP:
Mosey to stop sign and back,
Pickup weights and farmers carry to Baseball backstop.
15x SSH, 15xBAC and 15 x BBAC. 10 slow squats, 5x slow mericans.

THE THANG:
Four rounds each of 60sec of work, followed by 60sec rest:
(1) 10x Scottie Bobs, 3x American Twists (2=1); then farmers carry weight to the west across the park.
(2) 3x Walking lunges, 10 count of plank; then farmers carry weight back to park.
(3) Mary: WWIs, Slow Count Superman, then Mary-o-Rama: alternating V Ups, ABCs, box cutters, flutter kicks, Superman again, and leg raises.

MOLESKINE:
I’ve been listening to the OptimalWork podcast a lot this year, and one question about growth the hosts ask is: Am I growing in an intellectual understanding of my profession? That might be a professional occuption, but also a self, son, father, husband, or worker. The normal mode of growth requires intentionality, and I’ve received a great deal from these morning workouts together in growing to be a better man. Know that each man here encourages each other, even when you don’t always see it. Keep showing up, doing the work, and growing together. Cheers,

ANNOUNCEMENTS:
Difficult, I mean Murder Mile is coming up on the 28th.

COT:
Prayers for those who have passed away, for the health of our members and community, and those silent intentions in our hearts.

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Creating a 4F AO

AO: the-knoll
Q: Hair Band
PAX: Sooie, morning star, Wolfpack, Siri, Malibu, Ex-Pat, Pebbles, Merchant, Bumblebee
FNGs: None
COUNT: 10
CONDITIONS: hummid

WARMUP:
50 SSHs
Arm circles
Air press
Michael phelps

THE THANG:
Spread out into Teams & stations

Push station
Skull crushers 20
Carolina dry docks 20
Elbow tap push ups 10
Rotate

Pull station
Pullups 10
Rows 15
Rotate

Core station
Supermans 20
V-ups 20
Ukrainian hanmers 20
Rotate

Burpee freeze tag

MOLESKINE:

ANNOUNCEMENTS:
– Plankpril coming up soon, check 1st F channel
– Murder mile coming, check green machine

COT:
– everyone shared a prayer request, work, families, deaths, travels

Thanks y’all! So happy to have lead this morning, it was an honor and privilege!

Rock on,

Hair Band

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AMMAP

AO: the-knoll
Q: Wolfpack
PAX: Sooie, El Capitan, Pebbles, Malibu, morning star, Bumblebee (2.0)
FNGs: None
COUNT: 7
CONDITIONS: B-E-A-uuuutiful

WARMUP: Mosey around. Open up them hips. Stretch those shoulders.

THE THANG:

As Many Merkins As Possible!
90seconds work/60seconds rest

Merkins
Dips
Run to backstop
Diamond Merkins
Carolina Dry Docks
Run to table
Incline Merkins
Squats
Run to the big tree
Flux Capacitor Merkins
Iron Mikes
Run to playground
Ring of Fire Merkins
Lazy Imperial Walkers

Mary: WW1, Box Cutters, LBCs with stretch’s in between

MOLESKINE: prayers for PAX health.

ANNOUNCEMENTS: Just a Mile at Greenmachine March 28th. Biscuit run coming up.

COT: It’s possible to take responsibility to lead while also asking for help. Each of the none Merkin workouts were called out by the PAX who came out. There’s no reason so go at it alone fellas!

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Deck of cards workout

AO: the-knoll
Q: AAA
PAX: Wolfpack, morning star, Sooie, Pebbles, G-string (Eli Kresta), El Capitan, Malibu, Bumblebee
FNGs: None
COUNT: 9
CONDITIONS: 30 degrees, a little snow, a little
Wet.

WARMUP:
-Mosey to stop sign and back
-5 motivators
-10 lunges with twist
-Baby arm circles 12 forward 12 back
-10 Slow squat 4 count
-10 cherry pickers 4 count
-stretch out on own

THE THANG:
Card workout: cards were pulled one at a time from a 52 deck of playing cards. Yes number on the card determine how many reps of an exercise the PAX had to perform.
-clubs : mercans
– club facecard: mountain climbers
-hearts: squats
-heart facecard: jump squat
-diamonds: sit ups
– Diamond facecard: run to stop sign at top of hill and back
-spades: lunges
– spade facecard: iron mikes

Finished with ring of fire mercans: PAX had to hold the plank position while each PAX in order of where they were in the circle did 5 mercans.

MOLESKINE: Discussed how the anterior midcingulate cortex in the brain is like a muscle unlike many other parts of the brain; it can grow or atrophy based on the work you do. The anterior midcingulate cortex is linked to will power, discipline, and goals, and it is strengthened by continually doing things you may not want to do.

ANNOUNCEMENTS: biscuit run in Franklin coming up, terrible mile coming up as well will most likely send a carpool out there on that day.

COT: finished meeting in prayer.

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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!