Tag: Pebbles

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Station to station

AO: the-knoll
Q: Stubs
PAX: Wolfpack, Derby, Sooie, Roadkill, Stubs, Gold Digger, AAA, El Capitan, Juicy J, morning stār, Pebbles, Étouffée, Link (2.0), Bumblebee (2.0)
FNGs: None
COUNT: 14
CONDITIONS: chilly start but quickly warmed up

WARMUP: SSH x20
BACs x12
BacBacs x12
Shoulder presses x12
Slow squats X10
Willy Mays Hays OYO
Mosey to far stop sign (voted on by Pax on Election Day)

THE THANG:
5 teams
4 stations
5th team as timer carried 50LB sandbags to fire hydrant and back

2 Rounds
Mercs
Squats
LBCs
Dips

2 Rounds
Carolina dry docks
Swing rows
Freddie Mercuries
Step ups

With remaining time we did 11s on grassy hill
Jump Squats and Hand Release Mercs

MOLESKINE:
Don’t Borrow Worry

ANNOUNCEMENTS:
Good Luck to All participants in the Tussle
COT: silent prayer and coffeterria

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Halloweek part 1

AO: the-knoll
Q: G-string
PAX: Timber, El Capitan, Pebbles, AAA, Derby, Juicy J (JBowman), Malibu, Stubs, Étouffée, Iowa
FNGs: None
COUNT: 11
CONDITIONS:
– cool and damp. Just missing the fog
WARMUP:
– Werewolves (downward dog then howl at the moon. aka downward dog to cobra)
– Bat Wings (BACs, Back-BACs, Seal Claps, Overhead press)
– Mummy Squats (slow squats with arms out)
– Mosey to the Stop Sign and back

THE THANG:

– Burpee Mash (one burpee every time they say the word mash)

tel:20-15-10-5-200 (4 rounds)
– 20 swings
– 15 merkins
– 10 thrusters
– 5 sandbag burpees
– 200m run

Pull tabata 1 round of 40/20 and 2 rounds 30/30
– Pull-ups / dead hang
– wide squats
– Row mornings
– Alabama Prom dates

MOLESKINE:
Many of my students are rude in avoidable ways (interrupting, addressing teachers too casually, etc.). This is really throwing me off because I was raised so differently. So that made me realize that they learned it from somewhere. Their dads aren’t correcting them or are modeling bad behavior. We need to model good behavior and raise our children well to be the kind of people we want to hang out with.

ANNOUNCEMENTS:
– tussle next Saturday

COT:
– prayers for Étouffée ‘s meetings today and Stubs rambunctious boys.

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Multiples of 20

AO: the-knoll
Q: Derby
PAX: Wolfpack, Juicy J (JBowman), El Capitan, Pebbles, Roadkill, Half Lyfe, The Banker, Piglet, AAA, Wipe Out, Lady Liberty, morning stār, Gold Digger, Legos, Bumblebee (2.0), Link (2.0), Churchill (2.0)
FNGs: None
COUNT: 18
CONDITIONS: Cool and Starry

WARMUP: SSH, BACs, BACBACs, Moroccan Night Clubs, Willie Mayes Hayes, PE Stretch

THE THANG: Partnered up at the playground

Mosey to the 20/40/60/80/100 turnaround points w/ burpees at each to remember them then back to playground.

Partner’s work together to complete combined 20 Merkins, 20 WWII’s and 20 Squats then run to the “20” turnaround point for 2 burpees. Next 40 of each exercise then run to “40” turnaround point for 4 burpees. Then 60, 80, 100. Early finishers start back at 20.

Ended w/ 2:30 Plank

MOLESKINE: Recapped Tuesdays challenge encouraging PAX to schedule date with significant other. Today’s challenge was to find an opportunity to be vulnerable and share kind works/appreciation with their partner or someone close to them.

ANNOUNCEMENTS: F3 Dads this Saturday at 9:00 AM at Green Hills Park led by our very own @

COT: Prayed us out w/ focus on Mental/Physical Heath/Healing, Celebration of Marriage and Half Lyfe and the other men embarking on the Struggle tomorrow night.

Thank you for the opportunity to lead!

:horse_racing:

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Weighted Dora

AO: the-knoll
Q: Derby
PAX: El Capitan, Malibu, Papa Bear, Gold Digger, The Banker, Timber, morning stār, Piglet, Half Lyfe, Pebbles, AAA, Juicy J (JBowman), Sooie, Roadkill, Bumblebee (2.0)
FNGs: None
COUNT: 16
CONDITIONS: Perfect!

WARMUP: SSH, BACs, BACBACs, Moroccan Night Clubs, Air Press, Good Mornings, Willie Mayes Hayes, PE Stretch

THE THANG: Partnered up for Dora. Runner runs around backstop while partner does the following using coupon/sand bag:

10 Chest Press
10 Squat
10 Curls
10 Rows

Upon return partners complete 20 WWII’s each then switch (~30 min)

Next switched up the work to 2x Planks and 2x Wall Sits w/ runner being the timer.

Closed out the time in a 1:45 group plank w/ last 30 secs hammering out as many Merkins as your arms can handle.

MOLESKINE: Challenged PAX to schedule a date with their significant others.

ANNOUNCEMENTS: Encouragement for our AO Leader Half Lyfe in the upcoming Struggle this weekend!!!

COT: Prayed us out

Thank you for the opportunity to lead this morning!

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2028 Olympic Relay Team?

AO: pain-train
Q: Timber
PAX: El Capitan, Pebbles, G-string, The Banker, Wolfpack, FLO, Chili Dip, Derby, Piglet, Juicy J (JBowman), Hooters, Cheeks, Half Lyfe, Timber
FNGs: None
COUNT: 14
CONDITIONS: 52 degrees, ~85% moon illumination

WARMUP: SSH, BACs, back BACs, mosey to coupons, carry coupons to parking lot

THE THANG: Complete exercises, run team relay lap around track between rounds
Exercises: coupon merkins (change hands each rep), goblet squat, rows, curls
Sets: 10 reps each, 5 burpees (level up option), 9 reps each, 5 burpees, etc, down to 6 reps each
Relay: when complete with 10 –> 6 set, run relay with team, passing baton to next teammate
Return to coupons and begin another round

MOLESKINE: All teams finished 3 rounds. 75 total burpees if PAX leveled up, and with the merkins and squats, the Octoburpee challenge can be checked off your to-do list for today. An FNG yesterday, Piglet showed up for round 2 today – great work! FLO and Hooters with some good juice afterwards. Just announced that G-string won the country-wide September IronPax challenge (over 5000 registrants into the competition). Beast mode.

ANNOUNCEMENTS: Chiliteria (Chili cookoff) is upcoming on Sunday, Oct 19th. Check 2ndf channel for more details. Chili Dip with a VQ this upcoming Wednesday at Paintrain!

COT: “Backsliding.” A term referring to someone who was once on fire for his faith, fitness, being a father, etc., but has stopped progressing. They’ve slipped backwards on the loose gravel around us. In our journey on the mountain of life, it can be easy to backslide – all kinds of loose gravel can contribute (laziness, attachments to phones, addictions, etc). 3 suggestions to help us: develop consistent healthy routines, be aware of what our “loose gravel” is so we know what’s going on, and surround ourselves with at least a few good people who can encourage and lift us up.

I had a lot of fun leading this week. I think we might be ready to form a 2028 Olympic relay team after today. Thanks for coming out and letting me lead this week.
-Timber

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Absolutions? Absolutely.

AO: the-knoll
Q: Timber
PAX: AAA, G-string, Juicy J (JBowman), morning stār, Wolfpack, Lady Liberty, Pebbles, Étouffée, Roadkill, Half Lyfe, The Banker, Timber, Bumblebee (2.0), Ninja (2.0), Link (2.0), All-Star (2.0), Churchill (2.0), Piggy
FNGs: 1 Piggy
COUNT: 18
CONDITIONS: chilly 53 degrees, dewy grass, cold pull-up bars

WARMUP: SSH, high knees, 1 min pullup/hangs, 1 min absolutions

THE THANG:
Ladder down with reps
Exercises: pullups, floor to ceilings, iron mikes (2:1), big boys, absolutions
4 Sets, Reps @ 25, 20, 15, 10 (absolutions were 10 each set)
400m run after each set, pick up the 6 when complete
DORA (groups of 3, 1 PAX does ~15 yards of murder bunnies))
100 reps: HR merkins, 4ct flutter kicks, Apollo Ohnos, Carolina Dry Docks
*called mid-exercise for time
MOLESKINE: Experimented with some Absolutions; they were absolutely fun. A lot of variation in the music mix, from Eye of the Tiger to techno. Great representation by the 2.0s today – good job dads. G-string is in prime form right now, Pebbles right behind him. Thanks for the post-workout snacks, Pebbles!

ANNOUNCEMENTS: Octoburpee challenge ongoing; I forgot the rest. Check the slack channel!

COT: The power of affirmation. Sometimes we don’t speak kindly to and affirm the least those nearest to us. Affirm, be kind, build up others. You never know what someone might be going through, and your words might make an impact that you don’t realize.

What a great group this morning. Thanks for letting me lead.
-Timber

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Running in the Rain

AO: the-knoll
Q: Timber
PAX: El Capitan, Half Lyfe, G-string, The Banker, morning stār, Étouffée, Pebbles, Papa Bear, Derby, Roadkill, Timber, Bumblebee (2.0)
FNGs: None
COUNT: 12
CONDITIONS: Cool and drizzly

WARMUP: SSH, slow and power merkins, slow and power squats, don quixotes, mosey

THE THANG:
-11s: Burpees and pullups
-Sprint repeats: ~350m, 2:1 rest to workout ratio (3 pax for a group)
-15s: 15 power merkins, 15 jump squats (3X)
-Mary’s led by Papa Bear

MOLESKINE: the extra mind game of dealing with the rain was great practice for me. Accept my situation, and make the most of it. Good push this morning.

ANNOUNCEMENTS: workouts at Paintrain on Wednesdays now: El Capitan leading tomorrow.

COT: The power of affirmation. The words we speak – especially to ourselves – have power. Every rep, every struggle, every setback starts in the mind. If you tell yourself you’re weak, you’ll find proof of it. But if you affirm strength, discipline, purpose, you’ll start to live it. Today, let’s speak life into ourselves and those around us. “I see pride, I see power, I see a bad-ass mother who don’t take no crap off of nobody!” – Cool Runnings

Thanks for letting me lead.
-Timber

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Running in the Rain

AO: the-knoll
Q: Timber
PAX: El Capitan, Half Lyfe, G-string, The Banker, morning stār, Étouffée, Pebbles, Papa Bear, Derby, Roadkill, Timber, Bumblebee (2.0)
FNGs: None
COUNT: 12
CONDITIONS: Cool and drizzly

WARMUP: SSH, slow and power merkins, slow and power squats, don quixotes, mosey

THE THANG:
-11s: Burpees and pullups
-Sprint repeats: ~350m, 2:1 rest to workout ratio (3 pax for a group)
-15s: 15 power merkins, 15 jump squats (3X)
-Mary’s led by Papa Bear

MOLESKINE: the extra mind game of dealing with the rain was great practice for me. Accept my situation, and make the most of it. Good push this morning.

ANNOUNCEMENTS: workouts at Paintrain on Wednesdays now: El Capitan leading tomorrow.

COT: The power of affirmation. The words we speak – especially to ourselves – have power. Every rep, every struggle, every setback starts in the mind. If you tell yourself you’re weak, you’ll find proof of it. But if you affirm strength, discipline, purpose, you’ll start to live it. Today, let’s speak life into ourselves and those around us. “I see pride, I see power, I see a bad-ass mother who don’t take no crap off of nobody!” – Cool Runnings

Thanks for letting me lead.
-Timber

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Links Beatdown

AO: the-knoll
Q: Wolfpack
PAX: Half Lyfe, Stubs, Derby, morning stār, AAA, Pebbles, Juicy J (JBowman), Squatter, Legos, Roadkill, Bumblebee (2.0), Link (2.0)
FNGs: None
COUNT: 13
CONDITIONS: Gloomy

WARMUP: SSH, WMH, BAC

THE THANG:
Thang 1
.8 mile mosey around neighborhood with stops for various exercises

Thang 2
DORA (Was it 100reps? 300? 200?)
Partner up and alternate running to backstop
– Merkins
– WWIIs
– Lunges

Thang 3
Infection tag!

MARY

MOLESKINE: “If you feel like you’re losing everything, remember, trees lose their leaves every year, yet they still stand tall and wait for the better days to come.” No worries if you’re losing leaves PAX, stand tall, stand strong, grow em back!

ANNOUNCEMENTS: Chili Cook Off Oct. 19

COT: Silent self reflection for all prayers said and unsaid.

Thank you for giving Link a place to lead and for treating him like an adult and leader. It’s more impactful than you may realize. Appreciate you all!

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To failure…

AO: the-knoll
Q: Half Lyfe
PAX: Pebbles, AAA, morning stār, The Banker, Timber, Roadkill, El Capitan, Derby, Juicy J (JBowman), Bumblebee (2.0)
FNGs: None
COUNT: 11
CONDITIONS: nice, cool, starry w/ a little cloud cover morning. Made for some pretty scenery to look at when doing all those sit ups.

WARMUP: SSH, BAC, BBAC, Michael Phelps, WMH

THE THANG: Various Upper Body, Core and Legs workouts done in unison until failure. As people tapped out they would mosey to street and back. Last man standing got to pick next exercise.
Did Merkins, Butt lift off the ground (Thanks El Capitan), WW2’s, Wall Sits, Dips, WW1’s

Ended with ring of pull ups/burpees with partners. PAX held plank while 2 people got up 1 person did pull ups, other did burpees then swap. When they finished next 2 got up.

MOLESKINE: Impromtu Q – always be ready for what life throws your way. Prayers for Gold Digger for his health and healing.

ANNOUNCEMENTS: check slack a lot going on. Night Moves Thursday.

COT: count off, name off, prayers, coffee. Thank you for rolling with the impromtu Q fellas. Grateful to be a part of this group.