Tag: Merchant

Posted on

Pain Train is back baby!!

AO: offthebooks
Q: Wolfpack
PAX: The Banker, Siri, Merchant, G-string (Eli Kresta), Three Stooges, Sooie
FNGs: None
COUNT: 7
CONDITIONS: Little chilly, but clear and comfortable.

WARMUP: Jumped on the train and moseyed to the incredibly well lit and large church parking lot across the street. SSH, BACs, BAC BACs, Overhead Claps, Imperial Walkers, WMHs

THE THANG: Run to a location, perform Tabata exercises (90 second work/45 second rest)

Red Caboose
– Merkins
– Spiccoli’s

Amphitheater
– Wall Sits
– Burpees (jump up onto stage at the top and back down)

Gazebo
– Dips
– Incline Merkins

Playground
– Skullcrushers
– Pull Ups
– Step Ups

Red Caboose Field
– LBCs
– Plank
– Merkin Ring of Fire

MOLESKINE: Incredible to see the desire and support for growth in the Bellevue area… next 7 weeks Q’s are scheduled! Three Stooges bounced quickly so didn’t make it in the pic, but can confirm he was there! Sooie christened the caboose by accidentally dropping smashing his Nalgene into the ground in a sheer demonstration of Bellevue strength and power.

ANNOUNCEMENTS: Plankril Day 5. F3 Huntsville is converging on Franklin AO Armada tomorrow morning. Ping G-String for details if you’re able to head down and show some support for our Franklin brothers.

COT: Reminder to PAX to seek out ways to be inspired and in turn seek opportunities to inspire others. Loving kindness and good vibes for all prayers.

Posted on

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.

Posted on

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.

Posted on

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:

Posted on

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.

Posted on

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

Posted on

Bring Your Own Kid Workout at The Knoll

AO: the-knoll
Q: Wolfpack , morning star, Sooie
PAX: Ex-Pat, El Capitan, AAA, Three Stooges, Merchant, DB, Pebbles, Firefox, 2.0’s:  Big Red, Link, Bumblebee, Tonks, FishBiscuit, AwesomeAxolotl, Birdman (2.0), Wildflower (2.0)
FNGs: 2 Birdman (2.0), Wildflower (2.0)
COUNT: 19
CONDITIONS: Warm with a sprinkle

WARMUP: stretching and motivators led by Bumblebee and Morningstar

THE THANG:
Thang1: 11’s
Burpees on one side, Big boy sit-ups on the other
Bunny hops one direction, Bear crawl the other

Thang 2: Old school movie time
Split up in pairs (Dads and 2.0)
One pax is the VCR
One pax is the Remote
Start opposite of one another. The VCR is doing the exercise while the Remote controls the speed. If the remote is running forward, VCR goes fast. If remote is running backwards, VCR goes slow. If remote pauses, the VCR holds the current position. Switch places for 60 seconds on/60 seconds rest.

Movies watched:
– Merkins
– Squats
– Big boy sit-ups

Thang 3: Infection!
2.0s were the infected and ran around tagging PAX to infect them. Three rounds with alternating movement types each round.
R1: Pax has to run backwards
R2: Pax has to run sideways
R3: Pax has to skip

Thang 3: Bear Tag Royal
All pax in Bear crawl. If you get your hand slapped your out and have to stand on the side and do your exercise of choice until the end (didn’t see any burpees?)

I believe FishBiscuit and AwesomeAxolotl were our champions!

MOLESKINE: Criss-cross-applesauce!

Thank you Morningstar for sharing a delightful message. A reminder to all 2.0s to encourage and share delight in every action. And a reminder to us dads to seek out and nourish that delight in our 2.0s.

ANNOUNCEMENTS:

COT: 1-2-3 Delight!