Tag: Pitmaster

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Phat Cinderblock Workout

AO: pain-train
Q: Siri
PAX: The Banker, Timber, G-string, FLO, Pitmaster, Wolfpack, Sooie, Cheeks
FNGs: None
COUNT: 9
CONDITIONS:
Phat

WARMUP:
stretching + shouldermania + mosey to stage to pick cinderblocks

THE THANG:
EMOM UNTIL FAILURE
3 Burpees + 3 cinderblock Front Squats with Overhead Press*

*On the minute, perform 3 Burpees + 3 Front Squats with Overhead Press. Burpees stay at 3-Reps every minute. The Front Squats increase by 1-Rep every minute (ex: 3 Burpees +1 FS, 3+2, 3+3, 3+4…and so on). Continue climbing the ladder of Front Squats until you can not complete the reps in that minute.

-Active Rest b/t Sets-
– mosey one lap followed by alternating sets of 15 (2-count) imperial walkers and 15 (4-count) SSH. 3 sets of each.

MOLESKINE:
T-claps to G-string for making it to 28 reps with a 54 lb cinderblock, and to The Banker and Timber for getting to 31 reps with standard cinderblocks :clap: :clap:

ANNOUNCEMENTS:
9/11 and 9/14 convergences. Some convo about the possibility of a Bellevue edition of Hunger Games Pitmaster Wolfpack :eyes:

COT:
Prayers lifted up. Thank you for letting me lead!

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Hearts are for leg days

AO: the-knoll
Q: Malibu
PAX: AAA, El Capitan, G-string, Malibu, morning stār, Pitmaster, Sparrow, Stu Cook, The Banker, Timber, Stubs, Sooie, The Judge, BumbleBee
FNGs: None
COUNT: 14
CONDITIONS: another spectacular 72*

WARMUP:
Malibu Special:
Mosey to the stop sign, circle up in the field, SSH, slow steady squats & Mericans, BAC+BBAC, stretching (dealers choice).

THE THANG:
Deck of cards:
:heart: Step Ups
:diamonds: North, South, or Sweet) Carolina Dry Dockers
:spades: Twists, 2=1
:clubs: Sit-up variation, dealers choice

The constant shuffling kept us guessing and played some mind games in the gloom.

MOLESKINE:
A quote board in my son’s classroom this year quotes an anonymous speaker: Everything is difficult, until it becomes easy.

Not because easy just happens, but through hard work. Facing difficulties head on and grinding through the hard work applies to faith as much it does fitness. In our fellowship at The Knoll, I experience how good and true this to come together, put in shared, hard work and leave a better man.

As we head into Labor Day, I reflect at the end of the day today on my gratitude for this group and the work we do together. Appreciate the chance to Q this week and see you all Tuesday. Have a great, holiday weekend!

ANNOUNCEMENTS:
Statistically impossible to get 80% of AO’s for Guliver’s travels. But you could try, it’s worth it.
9/11 convergence 0530 @ TN Capital steps.
Nashville F3 10th Anniversary coming up also.

El Cap needs help moving a couple of items. DM him for deets.

COT:
Prayers for the Judge’s brother, El Capitan in his move, and those intentions in the silence of our hearts.

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ThunderBunny Beatdown (aka LrThe’s Awakening)

AO: pain-train
Q: El Capitan
PAX: Wolfpack, The Banker, G-string, Sooie, Bean Burger (Fairview, TN), Cheeks, Timber, Siri, Pitmaster, FLO, El Capitan
FNGs: None
COUNT: 11
CONDITIONS:
clear skies, low 60s, almost Yosemite

WARMUP:
– Downward dog + cobra + sprinter-stretch merkins 3x both sides, PE stretch
– BAC + BacBACs + Turkish Moroccan Night Clubs: 12x
– Willie Mays Hays OYO
– PAX collected coupons (one each) and returned to sidewalk

THE THANG:

Part 1: ThunderBurpees

– All PAX circle up, play song “Thunderstruck” by AC/DC.
– SSH throughout – burpee every time you hear the word “Thunder”. :skull_and_crossbones:

Part 2: Sudoku Murder Bunny Special

SOUNDTRACK: Weezer Blue Album

Downloaded two easy sudoku puzzles from internet, printed on 11×14″ sheets, laminated, supplied dry erase markers + paper towels

Split up into two teams.

Six stations. One PAX from each team per station, lined up along sidewalk.

Station #1: Plank, work on a sudoku puzzle

Station #2: Murder bunny to cone with coupon, carry on shoulder back. (All PAX rotate to next station when he returns.)

Station #3: floor-to-ceilings with coupon

Station #4: straight-arm squats with coupon

Station #5: sky thrusters on back with coupon

Station #6*: wild card! options include…

1. 6x hops + elevated elbow-to-knees over coupon (3x per side)
2. bench press on back with coupon
3. American hammers with coupon
4. Speed step-ups on coupon
5. Curls with coupon

Rotated until PAX (almost?) solved the puzzles.

Bonus Round at 6:10 AM: in lieu of sudoku, each team tried to name all 25 AO’s in F3 Nashville while rotating through the reps.

MOLESKINE:

Shared how grateful I am for the fellowship of the PAX and encouraged those who may be nervous about Q’ing to reach out for help/advice – it is worth it. Such a joy to lead y’all this morning!

ANNOUNCEMENTS:

Check Slack for September updates (including 9/11 and 9/14 anniversary convergences) coming soon!

COT:

Countorama, Nameorama, shared requests, and closed in prayer.

Special shout-out to Wolfpack for the delicious & courageous LupusBrewpus rebound this morning!

We are grateful for you & hope that your kitchen counters recover from any & all coffee-related trauma.

:el-capitan:

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Hot Potato!

AO: the-knoll
Q: Wolfpack
PAX: FLO, G-string, morning stār, Papa Bear, Pitmaster, Sooie, The Banker, The Merchant, Timber, Wolfpack, AAA, Cable News, Ex-Pat, Mr. Stoogie, Stubs, Link (2.0), Bumblebee (2.0), Schmoltz (2.0)
FNGs: None
COUNT: 18
CONDITIONS: Can we just hit pause on this weather?

WARMUP: Link led us in a warmup… run to stop sign, motivators from 5, Willie mays Hayes, burpee buy ins

THE THANG:

Workout 1: Tabata 40 seconds work/20seconds rest/3 rounds

– Push ups
– Step ups
– Reverse snow angels

Game 1
Link classic… toilet tag!

Workout 2: Tabata 40 seconds work/20seconds rest/3 rounds

– Dips
– Lt. dans
– Incline pushups

Game 2
Hot potato with a 10lbs kettlebell
If it stops on you, 10 seconds of burpees while everyone else gets 10 seconds of rest

Mary
Stretches, American hammers and leg raises

MOLESKINE:
PAX went around and said what defines a leader. Patience, good listener, confident, strong, vulnerable and many other incredible words were used. So much can make up a leader, but you don’t have to be everything all at once. Sometimes you need to just be one thing at a time the best that you can.

ANNOUNCEMENTS: Big September coming… keep an eye on slack!

Link VQ on Thursday at Knoll.

9Square Arena tournament happening next week (8/30) at Pain Train

COT: moment of silent reflection for all prayers both said and unsaid.

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Mostly Murph

AO: pain-train
Q: Grape
PAX: Timber, G-string, Papa Bear, Pitmaster, Cheeks
FNGs: None
COUNT: 6
CONDITIONS: starting to get darker in the mornings

WARMUP: SSH, LBAC F, LBAC R, OH Press, Seal Claps

THE THANG: almost a full Murph (finished with 1.5 miles)

MOLESKINE: thanks for having me out today. My knee was not happy with the running, and everything inside me wanted to fartsack this morning. I already can tell my day is going to go better because I did something hard before the sunrise. I appreciate you HIM

ANNOUNCEMENTS: come out to thestronghold sometime!

COT: prayers for G-string great grandma
Prayers for our country per Papa Bear
Prayers for the fathers out there per Timber

:grapes:

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Adding new routines to the repertoire

AO: pain-train
Q: SalPal
PAX: Timber, The Banker, FLO, El Capitan, Pitmaster, G-string, Cheeks
FNGs: None
COUNT: 8
CONDITIONS: Refreshingly brisk

WARMUP: mosey+ assorted routines

THE THANG: fun to fields behind middle School. Set up 9 cones in a line, ~10 yards apart.

Modified suicides: bearcrawl to 1st cone, 9 burpees, run back, 10 Lt. Dan’s. Repeat, going out an additional cone and down one burpee until you get to the last come with 1 burpee.

Killed time at the end with proper suicides, mosey, and Merkins.

MOLESKINE: Do hard things.

ANNOUNCEMENTS: Night Movez, GEODIS run.

COT: This country, Ms pregnancy, gratitude for physical health.

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Sit/Stand/Lean

AO: pain-train
Q: The Merchant
PAX: Pitmaster, G-string, Timber, Cheeks, Barfly
FNGs: None
COUNT: 6
CONDITIONS:

Nice cool morning

WARMUP:

BACs
BAC BACs
Motivators (5)
WMHs OYO

THE THANG:

Split into 2 groups of 3

1 person will be doing seated leg raises, 1 will be doing step ups, and 1 will be doing inclined merkins

Trade stations after 15 seconds of each, and then rest after round for 30 seconds

ANNOUNCEMENTS:

Hunger Games tonight, Night Movez next Saturday evening

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Crazy Train!!!! :pain-train:

AO: pain-train
Q: Toothless
PAX: Wolfpack, The Merchant, Timber, FLO, Nubbins, Pitmaster, Cheeks, Pitmaster
FNGs: 1 Pitmaster
COUNT: 8
CONDITIONS: Sublime, almost crisp at 61º which was a blessing given the previous days of the week

WARMUP:
Everyone grabs a Cindy, carry it to church parking lot
30 x SSH
12 x Willy Mays Hays, 2 each side
30 count x Toe Touch
30 count x Flamingo, both sides
10 x Michael Phelps
10 x Scorpions OYO

THE THANG: Four Corner Dora

Partner travels around 4 corners of the main lot with a mosey/shuffle/mosey/shuffle per the 4 sides. Wait for group 6 to change exercises (low plank/pick up reps).

Complete the following as a pair:
– 50 x 10 Count Body Builders w/ Block, i.e. Blockee Builders
– 100 x Goblet Squats
– 200 x Curls
– 300 x Bench Press

MOLESKINE: Modified a bit for time to not rotate between corners for the exercises as originally planned since the cindy carry ate some time on both ends.

Now you know what you were feeling all of yesterday, but Timber has to be feeling it more than most as he went beast mode and crushed 2/3s of our pair’s reps and some of yours too! Pitmaster was knocking out reps with great form too on day one, great to have him out and to learn from his expertise in golf, whiskey, and barbecue, truly the good time trifecta.

ANNOUNCEMENTS:
– f3dads event on Saturday which was now yesterday, 77 attended!

COT:
– Prayers for Pitmaster’s friend Joe
– Prayers for G-string & his new 2.0
– Prayers for the tragedy that occurred recently there at Red Caboose Park

As always, it was an honor to be out at the pain-train, good to see some faces again and meet some new ones! Keep up the great momentum, men! You’ve got a great group and a great AO.

See You In The Gloom,
— Toothless :tooth: