Tag: Pitmaster

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The freedom of forgiveness

AO: the-knoll
Q: morning stār
PAX: Timber, AAA, Sparrow, Half Lyfe, El Capitan, Étouffée, Papa Bear, Pebbles, morning stār, Pitmaster, Bumble bee (2.0), Shmoltz (2.0)
FNGs: None
COUNT: 12
CONDITIONS: chilly and windy

WARMUP: moved all the joints and some SSH

THE THANG: each packed picked up a coupon or two; this was their burden for the pilgrimage ahead.

We spent most of the time in the gloom walking in essential silence reflecting on parts of our lives that were painful.

We paused for body builder burpees, bird dogs and dead bugs with some step ups thrown in there.

YHC then invited each PAX to practice forgiveness through a simple yet practical process.

MOLESKINE: it was a pleasure sharing this sacred space with you all.

ANNOUNCEMENTS:
– leanpax is coming
– cold plunge battle happening at the-knoll on thursday; bring a down. Your clothes wont’ get wet unless it rains.

COT: YHC shared how forgiving myself for the consequences of my choices around toothcare in childhood has liberated me from regret, fear and anxiety.

May we all grow in the courageous skill of forgiveness,
-m*

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Link takes us to the Links

AO: the-knoll
Q: Wolfpack
PAX: Stubs, Waffle, Pitmaster, Wolfpack, Link, THe Judge
FNGs: None
COUNT: 6
CONDITIONS: Brrrrrr

WARMUP: Run to stop sign, 5 motivators, run back to playground, 5 motivators, Leg raises, WMH

THE THANG:
GOLF!
PAX split into two teams. One PAX from each team stepped up and hit their ball towards a light 15 yards away. Closest to the light wins, losing team runs to the light and back to retrieve the balls. Both teams do either:
– 10 Merkins
– 20 Squats
– 50 SSH
Link let us know which one each round. We played golf for roughly 25 minutes so lots of Merkins were merked, squats were squatted and hops were straddled from the side.

HOT POTATO
PAX circled up and passed the light around in a circle. Music was playing and if it stopped on you… TWO BURPEES! PAX held a low squat while passing. Did this for roughly 6 minutes

MARY
Yes.

MOLESKINE: We’ve got some solid golfers on our hands. And Stubs definitely had it out for The Judge in Hot Potato :slightly_smiling_face:

ANNOUNCEMENTS: NoNoiseNovember

COT: Link reminded us of the message on Tuesday to make sure you are taking the time to quiet down and find your foundation, action and growth in your day. What are you reading and reflecting on in these ways?

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Keep it Simple

AO: the-knoll
Q: Wolfpack
PAX: Hair Band, El Capitan, Timber, Sooie, The Banker, FLO, Parka-Eh, Pitmaster, Pebbles, Papa Bear, Malibu, Half Lyfe, morning stār, Link, Bumblebee, Schmoltz, Goliath, Ace, Monkey, Dr.Kitty, Taz
FNGs: None
COUNT: 22
CONDITIONS: Little wet, but temp was right

WARMUP: Jog around the Knoll while the 2.0’s call out various movements to get those joints loose.

THE THANG:
Tabata: 30 seconds on 10 seconds rest. 4 exercises in a round. 4 rounds total:
– Merkins
– Mountain Climbers
– Squats
– High Knees

VCR
Split up into pairs. One PAX is the VHS and the other has the remote. If remote runs backwards, the VHS goes in slow motion. If remote runs forwards, the VHS goes fast. If the remote pauses, the VHS holds it’s current position in the exercise.

4 rounds of Squats
4 rounds of Merkins

5 minutes of Yoga then 10 minutes of Mary

MOLESKINE: Little bit of mumble chatter. Lots of 2.0’s today, which always makes it fun!

ANNOUNCEMENTS: morning stār on Q next week with so get ready for some cold cold ice plunges.

COT: In NoNoiseNovember I have reflected on some of the key writings I find important. I’ve found that these are broken out into three categories that really feed off of each other. So a reminder to PAX to make sure you have a FOUNDATION to build your ACTIONS off of so that you can push into the unknown and GROW. For me, I use the Tao Te Ching for my Foundation, The Four Agreements for Action and Emerson’s Self Reliance for Growth. Find what works for you and take the time to read and reflect

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Burnout

AO: pain-train
Q: Timber
PAX: G-string, Half Lyfe, Pitmaster, Siri, Stubs, Timber
FNGs: None
COUNT: 6
CONDITIONS: 50 degrees

WARMUP: SSH, slow burpees, runner’s lunge stretch (covered core principles, mission, credo)

THE THANG: Run 2.1 loop with a burnout exercise every 5 minutes. Exercises: inverted rows (AMRAP until you have to pause), squat jumps/iron mikes (AMRAP in 1 minute), merkins (AMRAP until you have to pause), lunges for ~100 yards, burpees (AMRAP for 30 sec) right into continuous broad jumps (for 30 seconds)

MOLESKINE: I enjoyed the fellowship on the run; burpees into broad jumps for 1 minute burns; Pitmaster executed a flawless lift of G-string’s gigantic stone (still in the back of his truck from Thursday’s the-knoll beatdown) before departure

ANNOUNCEMENTS: no-noise-november still ongoing

COT: Arnold Schwarzenegger one said that the most important rep in a workout was the last one. Push until you don’t think you can get another rep, and then get one more. May we continue pushing ourselves (sometimes modifying down, sometimes up) to keep getting better.

Thanks for the push this morning!
-Timber

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The Gauntlet

AO: pain-train
Q: Wolfpack
PAX: Siri, Cheeks, Sooie, Timber, G-string, Pitmaster, Stubs
FNGs: None
COUNT: 8
CONDITIONS: Little mist in the air. Perfect to hit the gauntlet.

WARMUP: SSH, BAC, BACBACs, SC, OP, WMH

THE THANG: THE GAUNTLET!

Timer set to 30 minutes

Cones set out all 10-20 yards apart. Performed an exercise at each cone and movement between cones as listed below:
– Walk
– Squat
– Mosey
– Merkin
– Mosey
– Crunch frog
– Mosey
– Burpee
– Mosey
– Coupon suitcase carry
– Bear crawl
– Sprint
– REPEAT

Started with 1 Rep and increased reps by one each lap.

Ended with 5 minutes of breathing and Yoga

MOLESKINE:
Tclaps to G-string and Timber for completing 16 LAPS! That’s 136 reps of squats, merkins, crunchies and burpees. Phew!!

Tclaps to all the PAX who came out and pushed today!

ANNOUNCEMENTS: tussle coming. Volunteers needed.

No Noise November has begun. Grab an accountability partner and tone down the electronic use and tone up self reflection.

COT: Reminder to all PAX that to get stronger you have to add reps. Don’t be afraid to push yourself!

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Burpee Roulette

AO: the-knoll
Q: Pebbles
PAX: Pitmaster, Sooie, AAA, Ex-Pat, Lady Liberty, El Capitan, morning stār, Bumblebee, Eagle
FNGs: None
COUNT: 10
CONDITIONS: cool

WARMUP:
Inch worms
Motivators
Bacs
Bac Bacs
Slow Merkins
Slow Squats
Stretch oyo
Burpee Apocalypse!!!

THE THANG:
Deck of Cards
Clubs- Burpees
Diamonds – Carolina Dry Docks
Spades – Iron Mikes
Hearts – WWIs

5 min of Mary

MOLESKINE: Fortitude – courage and tenacity. Getting out of bed early, doing something hard, etc. are all habits that are developed one small step at a time.

The world record for burpees in one hour is 1,027. Today as a group we did 1,120 burpees.

Honored to continue to grow in fortitude with all F3 brothers. Together we can do big things.

ANNOUNCEMENTS: Check slack

COT: Prayed in thanksgiving

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MOT CIRCUIT

AO: the-knoll
Q: El Capitan
PAX: Timber, Ex-Pat, The Banker, AAA, El Capitan, morning stār, Sooie, Stubs, Pitmaster, Pebbles, Papa Bear, The Merchant, Bumblebee (2.0), Schmoltz (2.0), Eagle (2.0), TheJudge (2.0), TopGun (2.0)
FNGs: 1 TopGun (2.0)
COUNT: 17
CONDITIONS: mid-60s & blustery

WARMUP:
– Stretches (down dog, cobra, sprinter stretch, BACs & BacBACs x10
– Motivators 5x, run to backstop & back to playground

THE THANG:
PART 1: MOT CIRCUIT
– count off into two teams

Round #1:
– team 1 BEAR CRAWLS around perimeter of playground
– team 2 SKY THRUSTS until team 1 returns, then SWITCH

Round #2:
– team 1 LIZARD CRAWLS around perimeter of playground
– Team 2 FREDDY MERCURY’S until team 1 returns, then SWITCH

Round #3:
– team 1 GORILLA HOPS around perimeter of playground
– Team 2 “REVERSE” BURPEE (WW2 to jump) until team 1 returns, then SWITCH

Round #4:
– team 1 CRAB WALK around perimeter of playground
– Team 2 IMPERIAL WALKERS until team 1 returns, then SWITCH

Part 2: MYSTERY MARY

Two sets of cardboard cards
One set has times (:45-2 min)
One set has CORE workouts
Lie cards face down in two groups, memory game style.
Pax circle up- 2.0s choose a time card + workout card.

Wash, rinse, repeat

Ended with a 1:45 round of Ring of Fire.

MOLESKINE:
“Love is a long road.” Our culture tends to view love as a feeling, something you fall into, experience passionately, etc. But real love is indeed a long road – one that is often defined much more by commitment & faithfulness than feeling. I encouraged the PAX to consider this viewpoint & look around their circle of influence to see who God has placed in their lives to serve for the long haul.

ANNOUNCEMENTS: Check Slack for October updates coming soon!

COT: Lifted up G-string & his family at the passing of his great-grandmother, friends of the The Banker dealing with a cancer diagnose, and The Merchant’s purchase of his first home.

A prayer was lifted & coffee + chocolate milk enjoyed.

So grateful for y’all!
:el-capitan:

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There and Back again

AO: pain-train
Q: G-string
PAX: Cheeks, FLO, Timber, Wolfpack, Siri, Pitmaster, AAA, @Stubbs
FNGs: None
COUNT: 9
CONDITIONS:
Balmy and beautiful

WARMUP:
– Good mornings
– Slow Squats
– Seal Claps
– BACs
– BackBACs
– Shoulder Press
– Michael Phelps
– Mosey to the Coupons then complete the lap

THE THANG:
Cones spaced out about 15 yards
Start on one end.
– 40 Merkins
– Lt. Dan’s Magic Legs (coupon) to cone
– 20 Monkey Humpers
– Lt. Dan’s Magic Legs (coupon) back to start
– 40 Coupon Rows
– Bearcrawl to cone
– 20 Monkey Humpers
– Bearcrawl to start
Rinse and repeat for 30, 20, and 10 reps.

Thang 2:
Teams of three
– Dora for the team
– 150 merkins
– 150 rows
– Then the three coupons must be moved to the far cones. One pax carries one coupon while the other two wheelbarrow.

Finished with four minutes of Mary.

MOLESKINE:
I am anticipating the loss of my great-grandmother any minute. She was given two days to live four days ago, and every time my phone buzzes, I tense up. I am dreading a call that I know will come which is stealing my joy and wearing me out.
Grani would never stand for this. She used to say “Live for the punchline.” By that, she meant find the joy and the story in everything that happens. I shouldn’t allow this fear of pain cause me to suffer more. It can’t cripple me.
Instead, I suggest we should look to the past with gratitude and toward the future with hope. It isn’t criminal to mourn, but we have to remember joy.

ANNOUNCEMENTS:
There will be a chili cookoff some time in October

COT:
It was a heavy morning. Prayers were offered up and we grew in fellowship.

Thank you for the honor of leading you gentlemen this morning.

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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.