Tag: Pebbles

Posted on

SLAMBALLY’ALL

AO: the-knoll
Q: Sooie
PAX: AAA, DB, morning star, Pebbles, Sooie, Wolfpack, Bumblebee (2.0)
FNGs: None
COUNT: 7
CONDITIONS: old man winter not dead yet

WARMUP:
Motivators from 5
Yes/No/maybes 5
BAC 15
BBAC 15
Don Quixote 10
WMH OYO
Good Morning OYO
Caboose is loose with the slam ball around the knoll. Slamball gets fumbled, 5 slow merkins ended up doing 20 all together

THE THANG:
THANG 1:
Iron Mikes 10x
Side lunges 10x
Shoulder taps 10x
Climber taps 10x
Derkins MAX
Single Leg Bridges 10x
Side Bridges 10x
Squat hold for the 6’s the mosey around the backstop.
REPEAT 3x

THANG 2:
Hangs: 1 minute on 30 seconds off (3x)

THANG 3:
Ultimate Capture the Slamball
Get tagged, turnover possession.
Slamball hits the deck/fumbled, 5 burpees

MOLESKINE:
Faithfulness in the mundane will echo forward for centuries. Recounted a small excerpt from the autobiography of John G. Patton (1824-1907) about his relationship with his father and when he left home for seminary. His father was a sock maker and they lived in a small village in Scotland:

My dear father walked with me the first six miles of the way. His counsels and tears and heavenly conversation on that parting journey are fresh in my heart as if it had been but yesterday; and tears are on my cheeks as freely now as then, whenever memory steals me away to the scene…His lips kept moving in silent prayers for me; and his tears fell fast when our eyes met each other in looks for which all speech was vain! We halted on reaching the appointed parting place; he grasped my hand firmly for a minute in silence, and then solemnly and affectionately said :
“God bless you, my son! Your father’s God prosper you, and keep you from all evil !”
Unable to say more, his lips kept moving in silent prayer: in tears we embraced, and parted.

ANNOUNCEMENTS:
– biscuit run Saturday, March 2
– Bring Your Kid to Workout day at #the-knoll Tuesday, March 5
– Terrible mile: Thursday, March 28

COT:
Closed with prayer.

Posted on

Ten Trees!

AO: the-knoll
Q: Wolfpack
PAX: AAA, The Banker, G-string (Eli Kresta), Pebbles, morning star, El Capitan, Sooie, Bumblebee (2.0), Big Red (2.0), Link (2.0)
FNGs: None
COUNT: 11
CONDITIONS: Cold enough for gloves, yet warm enough for short sleeves… very confusing times we live in…

WARMUP: Mosey to stop sign then a series of stretching exercises led by Link.

THE THANG:
Thang 1
Huddle around the River Table to complete a series of exercises done in reps of 10. After each set of 10 you must run and touch a tree.

Round 1: Squats (5reps) Merkins (5reps) x10 sets
Round 2: Iron Mikes (5reps) Dips (5reps) x10 sets

Partnered up for the next two rounds:
Round 3: Picolis until partner returns from touching a tree x10 sets
Round 4: Shoulder taps until partner returns from touch a tree x10 sets

Thang 2
6 rounds of 1 minute freeze tag.
If you get tagged you must stand with legs apart performing Overhead claps until someone crawls between your legs to unfreeze you. All Pax got a chance to be “it”

Mary
LBCs and Flutter kicks

ANNOUNCEMENTS: Lots coming up! I encourage everyone to check out Toothless’s latest post in General for everything.

Tuesday 3/5 – Take Your Kid to Workout Day here at The Knoll… great chance to share our passion for the three Fs with your family, friends, Pax who haven’t come out in a while, and PAX who haven’t experienced the beatdown that is a 2.0 workout.

COT:
Sometimes showing up is enough.

Posted on

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!

Posted on

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.

Posted on

Goals and grace

AO: the-knoll
Q: morning star
PAX: Sooie, AAA, Pebbles, El Capitan, morning star, DB, Bumble bee (2.0). Big red (2.0), Tonk (2.0), Fish biscuit (2.0)
FNGs: None
COUNT: 10
CONDITIONS: 40’s with a hint of spring

YHC and Bumble bee were late … thanks to the PAX for starting the warm up as we showed up.

WARMUP: whatever the PAX did before YHC showed up, followed by: motivator (6 to 1), hard style low slow squats, lazy imperial walkers.

Instructions/set up for the thang: pick a weight if you like … this is an auto-regulated workout … two transition signs to pay attention to: you lose power or feel stiffness in your body or you can’t talk in complete sentences … if you experience one of those drop your weight and do jumps without it or do SSH if you’re working without a weight.

THE THANG: 20 sets of 11 seconds of jump squats (with or without the weight) followed by 49 seconds of active recovery (fast and loose drills; keep moving).

YHC encouraged the PAX to practice appreciation using the GAMES method:
G – gratitude: think of something you’re thankful for right now
A – anticipation: what are you looking forward to?
M – memories: what’s a time in the past you experienced joy?
E – experiences: what’s something you can do to create some relational joy?
S – singing: hum a tune, sing a song ..

We got to memories.

Took a detour before we finished to organize a search party for Bumble bee. We found him at the backstop pretty shaken up. YHC got to practice helping him get back to joy using what I’ve recently learned: VCR (validate, comfort, recover). PAX kept working with the weight ball during this time.

Finished the 20 rounds.

MARY: led by Sooie … flutter kicks, heel touches, something else and breath work.

MOLESKIN: YHC shared about a big goal I went after last year: simple timeless. 10 sets of 10 single arm kettle bell swings followed by 10 turkish getups with a 71lb kettle bell, autoregulated by the talk test.

YHC started with a 30# KB and insured my shoulder. Since then I’ve realized that my approach towards this goal was going to be long and with some detours to strengthen my core, reflexive strength, etc. Now I’m doing things like head nods, crawling, rocking, rolling. This is completely different than swinging or lifting a kettle bell. However, this is my path way towards my goal.

The takeaways:
1 – what big goal are you going for?
2 – give yourself freedom and grace to enjoy the journey and accept that the journey may be different than you imagined

Shared prayer requests and appreciations and YHC took PAX out with a prayer.

Followed by some great conversation around Sooie Brewie.

YCH appreciates this space, you men (and your 2.0s) and the grace and encouragement we offer one another.

Great to see Tonk and Fish biscuit out with us again!

-m out!

Posted on

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!

Posted on

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.

Posted on

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

Posted on

Snowmagedditon Pt. II

AO: the-knoll
Q: Sooie
PAX: El Capitan, morning star, Pebbles, Sooie, Bumblebee (2.0)
FNGs: None
COUNT: 5
CONDITIONS:
A balmy 17 degrees

WARMUP:
Yes/No/Maybe
Baby arm circles
Back BAC
Don Quixotes
Good mornings
Split jacks
Imperial walkers
WMH

THE THANG:
6 cones setup in the middle of the snow blanketed field. 6 reps of an exercise at each cone going out. Mosey back. Various MOT between cones for each exercise.
– plank shoulder taps. MOT: human snow machine (hands on sled, push with feet)
– squats. MOT: Marty McFly’s (lay back on sled, push with feet)
– Big boy sit-ups. MOT: Paddle Boat (6 or stomach on sled, propel using arms only)

Mosey to the hill.
Partner up:
Partner A rides sled downhill and uphill.
Partner B keeps up with Partner A downhill, pulls Partner A uphill. Reverse, repeat.

Downhill free for all:
Grab a sled, ride it downhill, mosey back up. Only rule is you can’t use the same sled consecutively. (5 PAX, 4 Sleds). Odd man out does step ups at the flood table.

ANNOUNCEMENTS:
Lean PAX continues through Valentine’s Day

COT:
Prayers for requests mentioned
🐗☕️™️ after

Posted on

Snowmagedditon Pt. I

AO: the-knoll
Q: Sooie
PAX: Sooie, Pebbles, morning star, Bumblebee (2.0)
FNGs: None
COUNT: 4
CONDITIONS:
🥶❄️🥶

WARMUP:
Joint mobility special led by Morning Star

THE THANG:
Mosey through the snow around the knoll to the flood table.

ELEVEN’s
Dips at the table
Sled down the hill
Floor to ceilings with sled full of snow at the bottom.
Jog up.

Mosey back to the playground
Big boys
Flutter kicked
Sled planks

ANNOUNCEMENTS:
None. Expect more of the same Thursday for Snowmageddon Pt. II