Tag: Malibu

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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!

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Field trip!

AO: the-knoll
Q: The Banker
PAX: AAA, DintyMoore, G-string (Eli Kresta), Malibu, Pebbles, Sooie, Bumblebee
FNGs: None
COUNT: 8
CONDITIONS: Perfect!

WARMUP: we jogged in place, we did ankles to the butt while reciting the mission, credo, and core principles of F3

THE THANG:
We ran with a buddy to the Babe Ruth baseball fields.
11’s – Burpees with duck walk to Lt Dans and bear crawl back.
Wall sit challenge
We ran back with a different buddy

Moleskin- when you grinding take a step back and look around at others that might be in a similar spot. It helps to focus on others which is what F3 is all about.
Also don’t forget “Dreams are what make life tolerable.”

ANNOUNCEMENTS: Dad Hike, Franklin is have a “Biscuit Run” or ruck in a few weeks. See G for details.

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Count off by two’s for no reason

AO: the-knoll
Q: The Banker
PAX: morning star, G-string (Eli Kresta), Pebbles, Siri, AAA, Wolfpack, Malibu, Bumblebee
FNGs: None
COUNT: 9
CONDITIONS: chilly to freezing

WARMUP:
21’s on SSH, we nailed it!
41 SSH
Slow squats
Slow merkins
Willie May Hayes

THE THANG:
Partner Dora AMRAPs at table with one partner running to home plate and back while the other performs exercise
3X each exercise

Step ups
Single leg sit to stand
Single leg squat

Partner carry

Perfect Merkins
Dips
Shoulder presses

Wheelbarrow

Mary- knee-ups and hour v-ups

ANNOUNCEMENTS: see channels

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Surrender

AO: the-knoll
Q: Pebbles
PAX: AAA, morning star, Sooie, Malibu, G-string (Eli Kresta), Bumblebee
FNGs: None
COUNT: 7
CONDITIONS: Balmy 40 degrees and sloppy

WARMUP:
-motivators 10
-arm circles forward and back
-Don Quixote’s
-stretch on your own

THE THANG: 11s
To stay out of the mud, 11s were done on Goodpasture from the top of the hill down to the first power pole. Each round was Hero style. First PAX to complete ends the round for everyone.

Thang 1 – Iron Mike’s and Burpees
Walk to stop sign to lower heart rate
Thang 2 – Dry Docks and Merkins

MARY
-Mountain Climbers
-J Los
-Plank to side Plank
-Imperial Walkers 3min

ANNOUNCEMENTS:
Check slack

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Q Rotation, Christmas edition

AO: the-knoll
Q: morning star
PAX: G-string (Eli Kresta), morning star, Wolfpack, Malibu, AAA, Pebbles, DB, Bumble bee (2.0), Pearl
FNGs: None
COUNT: 9
CONDITIONS: mild 30’s

Disclaimer given.
Instructions: Q will rotate with the Santa hat. Once the PAX is done with his round, choose the next man to lead.

WARMUP: mosey to tree line with marching and ground movement sprinkled in. 7 count motivator led by Bumble Bee at tree line. Mosey to bench while pax take turns circling around group.

THE THANG:
Lots of movement, including:
– dids
– squat jumps
– star jumps
– pull ups (1.5 edition)
– sprint to tree line
– lunges with 60# sand bags
– step ups
– plank rotation
– dead bugs & Freddy mercuries

ANNOUNCEMENTS:
– nyd convergence
– lean pax

COT: Pearl encouraged us to shift from judge (of our selves and others) to scientist. Scientists are curious and explore how things work. Curiosity is key to personal growth. It’s something we naturally did when we were kids and it’s healthy to get back to it.

Honor to all the PAX for their situational awareness as they led.

Honor to Pearl for being willing to do a guest moleskin on his first visit!

Be kind, be curious,
– m out!

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AXE Jumps

AO: the-knoll
Q: morning star
PAX: Sooie, El Capitan, Timber, AAA, Malibu, Bumble Bee (2.0)
FNGs: None
COUNT: 7
CONDITIONS: 20’s, frosty

WARMUP: Mosey to the tree line while passing tennis ball around. Bear crawl, crab walk mixed in.

SSH, IW, BACs, Back BACs

Mosey to the back stop + give a light to Malibu to join us.

THE THANG:
10 seconds of squat jumps (each PAX found his number during a time trial) on the minute.

If you lose power or you can’t talk before the next round, transition to SSH.

10 rounds, then mosey to the road and politician back.

Another 10 rounds and mosey to the road.

Made our way to the playground with some ground movements, side movements, etc. Pausing for some core work.

30 second hang then a few rounds of core work movements and a mosey around the backstop.

MARY: core movements in the last 15 min

ANNOUNCEMENTS:
– NYD convergence at Green Machine, 6 to 7am

COT: YHC reflected on how embracing sadness is a pathway to joy. I didn’t grow up being taught this and push disappointment and loss away most of the time. I used to think I have to move past it quickly and ignore it but now I’m realizing the the best antidote to self pity after a set back is to name it, let myself feel the feelings that come up and then move to a place of remembering key truths about myself and God.

YHC encouraged the PAX to make space for the more challenging feelings this holiday season.

Prayed us out remembering especially those kids this holiday season that will feel disappointed and lonely.

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The Thanksgiving Special

AO: the-knoll
Q: Timber
PAX: El Capitan, Timber, AAA, Malibu, morning star, Smoltz (2.0), Icebox (2.0), Bumblebee (2.0), Iowa (2.0), Curbside Pickup
FNGs: 1 Curbside Pickup
COUNT: 10
CONDITIONS: A chilly 30 degrees

WARMUP: The Motivator, Merkins (10 ct IC), Slow squats (10 ct IC), stretches: hip flexor, hamstring, anything you need (covered F3 mission, 5 core principles, credo here)

THE THANG: 3 groupings of workouts, 3 sets per grouping
Group 1: body weight squats, merkins, side straddle hops (15 reps each)
Group 2: single leg balance touches, pull-ups, squat jumps (10 reps each)
Group 3: bear crawl (10 yards), crab walk (10 yards), burpee w/out merkin at bottom (10 reps)
run the hill after each grouping when waiting for the 6 to finish

Gratitude Run: ran 1 mile together with 3 stops to hear gratitude callouts (all 9 PAX had a call out)

MARY: None

ANNOUNCEMENTS: Cold plunge following workout at @Morning_star ‘s house!

COT: 1 year ago my Dad had quadruple bypass surgery. For much of my life I’ve viewed him as an unstoppable force, but he has become a fragile human. In reflecting on his situation, I understand we are all fragile, and to not take anyone for granted. Let’s make showing gratitude to others a part of our daily lives.

Thanks for coming out in the gloom this morning! @Malibu, thanks for bringing your brother – it was a pleasure for us all to meet him. @El_Capitan, thanks for your contagious joy. Seeing you race the kids across the field to end the run was awesome! @Morning_star, thank you for the cold plunge special! It broke me! Happy thanksgiving to all of you!
– Timber

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Failure is a good thing!

AO: the-knoll
Q: Timber
PAX: Pebbles, The Banker, El Capitan, Sooie, AAA, G-string (Eli Kresta), Malibu, morning star, Timber, Smoltz (2.0), Bumblebee (2.0), Iowa (2.0)
FNGs: 1 Iowa (2.0)
COUNT: 12
CONDITIONS: 58 degrees, and raining!

WARMUP: Mosey to stop sign, 10 pull-ups (OYO), 10 merkins (IC 4 ct), 10 jump squats (OYO), hip flexor stretch and hamstring stretch (10 ct)

THE THANG:
1. Hill sprints (8 min): Sprint uphill, recovery jog down (50 yards)
2. Leg burnout (3 sets): Bulgarian squats (10 each leg), jump squats (10), “shadow wrestling” movements (~30 seconds)
3. Upper body burnout (2 sets – 1 min, 40 sec): towel curls, towel tricep extensions, shoulder raises
4. The finisher: towel hang for as long as you can hold

MARY: None

ANNOUNCEMENTS: polar lunge this Thursday, hosted by @morning_star. Reminder/encouragement about No Noise November.

COT: Growth is experienced in challenges. Don’t fear failure! As the Governator (Arnold Schwarzenegger) once said, go to failure and then do a few more reps!

Thanks for coming out in the gloom. There was something oddly satisfying about working out in the cold rain with you men (and the brave 2.0s)!
– Timber