Tag: Sooie

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Daft Punk is playing at my house

AO: iiipillars
Q: princessaurora
PAX: LorelaiG, t-cell, Two Face, Zelenskyy, Sooie, Haggis, Black Lung, Go Fish, Will Norton, Grape, Swiffer, Foot Drop, Fake Job, gov’t mule, Tackle Box, Good Morning America, Full Monty
FNGs: None
COUNT: 18
CONDITIONS:

Oh-so hot, the perfect foretaste of what will surely be a steamy 14th anniversary.

WARMUP:

Mosey to the field for some

SSH
I’s, Y’s, and T’s
RAC->MNC->RRAC
WMH
SnL Squats

THE THANG:

Marriage, like life, is a dance. With YHC celebrating an anniversary tomorrow, it was time to prep with a dancer-inspired workout.

STEP 1

4 sets:
Explosive jump lunge w mid-air switch x 5 ea side//1’ rest with Merkins x 20

STEP 2

4 sets:
Bulgarian split squats x 12 ea side//1’ rest with Prone Snow Angels x 20

Shake it out with a lap

STEP 3

4 sets:
Partner Nordic Curls x 8-10, alternating each set

STEP 4

4 sets:
Deep Squat Calf Raises (with wall assist) x 15//Tibialis Raises x 20

Reverse crunch for six

STEP 5

4 sets:
Pull-ups x 8-10//Pseudo-Planche Merkins x 15

Mosey back to flag

ANNOUNCEMENTS:

– Gulliver’s Travels challenge is in full swing. The perfect excuse to check out some AOs you might not otherwise attend. Speaking of…
– 4:13 Strong is back in action. Hit up thestronghold and help lead this class of men toward new lives.
– Night Moves at Bicentennial Park this Saturday.

TAPS:

– Praises from Haggis for a special time on the road with his dad.
– Prayers for Swiffer ‘s friends’ daughter Victoria and her upcoming surgery, and praises for a successful first operation.

A pleasure as always, men. Life’s a dance, and you sure learned as you went today!

PA out

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Monday Funday

AO: toratoratora
Q: Goose
PAX: 40 Minutes, The Bobs, Giving Tree, Ultratecht, Toothless, Sooie, Longcut, Invictus
FNGs: None
COUNT: 9
CONDITIONS: Perfect

A big thanks to our travelers from the west joining this morning Sooie Toothless

WARMUP: Willie Mays Hays, Forward Fold, Cherry Pickers, Arm Stretches

THE THANG:
– Dora: 300 SSH and Squats while partner runs
-With Coupon: 100 Press, Curl, and Squat in 25 set increments with run between sets
-2 trips of Lunges down and back

Circle of Mary

ANNOUNCEMENTS:
Fish Fry this Friday at Riverside Revival
Cornelia Fort Concert Series this Saturday

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Pyramid of Pain

AO: the-knoll
Q: The Merchant
PAX: morning stār, Pebbles, AAA, Sooie, Malibu, Timber, Fish Biscuit (2.0), Tonks (2.0), Bumblebee (2.0), Iowa (2.0)
FNGs: None
COUNT: 11
See you all at Sooie’s birthday bash tonight and at my Pain Train Q and Hunger Games tomorrow!

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The Deck of Many Workout Things

AO: the-knoll
Q: SalPal
PAX: Sooie, Pebbles, G-string, The Merchant, El Capitan, Timber, Wolfpack, Sparrow, morning stār, Tea Party, Tebow, a number of 2.0s, please add in comments!
FNGs: None
COUNT: a lot
CONDITIONS: Feelin’ lucky

WARMUP: Quick mosey + burpees. Stretching is for the birds.

THE THANG: A modified deck of death. Merkins, squats, BB situps, and mountain Climbers were default routines, spiced things up by changing 2,3,4 to special rules.

MOLESKINE: El Capitan nearly got us to do 40 burpees, we modified as necessary. It got out of hand real fast.

ANNOUNCEMENTS: Sooie Party, Hunger Games, Night Movez, GEODIS run, Gulliver’s Travels.

COT: Those affected by Beryl, Peace for families, busy season at work, unspoken intentions.

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Nerd Trivia

AO: westeros
Q: SalPal
PAX: The Merchant, Detective Pikachu, Siri, Chunks, Pep, bluemule, Grape, Solo Cup, Salami, Hedwig, CubCadet, Sooie, Ackbar
FNGs: None
COUNT: 14
CONDITIONS: Cool and refreshing, like a dwarven ale after a long and tiring journey.

WARMUP: Mosey + Burpees

THE THANG: Assorted LotR + D&D trivia. Ended with sprints up Mt. Doom.

MOLESKINE: Lots of activities in F3 Nashville. See slack for more.

ANNOUNCEMENTS: Hunger Games, Brea Ruck, Nights Movez, GEODIS run. See slack for more

COT: prayers for Susan and her breast cancer diagnosis. All other unspoken intentions.

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Battle

AO: the-knoll
Q: Pebbles
PAX: El Capitan, Sparrow, SalPal, Sooie, morning stār, AAA, The Banker, FLO, Tebow, Tea Party, Malibu, voucher, Bookworm
FNGs: None
COUNT: 14
CONDITIONS: Perfect

WARMUP:
Bacs
Bac-Bacs
Don Quixotes
Slow Merkins
Slow Squats
Stretch On Your Own
Disclaimer Given
Mission Stated
Core Principles Recited

THE THANG:
Thang 1
DORA (modified) – partner up, one person runs 100M while the other performs reps of the following exercises. Repeat until all reps are done.
200 Dips
100 Burpees
50 Pull Ups (100 swing ups)

Thang 2
11s on the hill
Carolina Dry Docks
Lt. Dans

MOLESKINE: Our role as men is hard. For me it feels like the entire day is dealing with truckload after truckload of crap that comes my way. This is the battle, to not become discouraged or shirk my responsibilities in the face of daily struggles. Keep battling.

ANNOUNCEMENTS:
Welcome :party_parrot::party_parrot:Tea Party :party_parrot::party_parrot:
Brewsday TONIGHT
the-knoll will be closed on July 4th so everyone go to greenmachine for a convergence!
Gulliver’s Travel challenge all of July and August
Check slack

COT: Prayed for 2 children to find a home, 13-year wedding anniversary, and all present.

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Ring Around the Rosies

AO: the-knoll
Q: Sparrow
PAX: Pebbles, El Capitan, Timber, Sooie, Malibu, WordPress, FLO, Gabby Cat, Bookworm, Smoltz, Iowa, Tonks, Fishbiscuit, Foxy, Samwise
FNGs: None
COUNT: 16
CONDITIONS: 67 Degrees, Partly Cloudy

WARMUP: (5 mins) Inch Worm. Start from touching you toes, walk hands down to down dog. Pedal legs, walk back up to standing, do 15x calf raises. Repeat, except replace pedal with leg lifts. Repeat till time is out.

THE THANG:
(Ring Around the Rosies) – Group 1 that met criteria will run a lap, the group 2 will do an exercise till everyone finishes lap, those who finish early will join exercise. Cycled through Burpees, High Knees, Side Squats, Apollo Onohs, Lung Jumps). Q picked.
Core workout (15 mins): Pattern 45 sec hold, 15 sec rest:
Set 1: Plank Jacks, R Side Plank Crunch, Back Plank with Leg lifts, Left Side Plank Crunch, Plank Shoulder Touch
Set 2: Scissor Legs, Bicycles, ww2’s, Superman Alternating, Rest
Set 3: Repeat Set 1

Cooldown (10 mins): Freeze Tag. 2.0’s are freezers, but it takes 2 unfrozen players to simultaneously touch to unfreeze someone. 2.0’s WON two rounds

MOLESKINE:
As men we often have been conditioned to think in terms of left brain/right brain, reason vs feelings and put a wall between them. This has some merit but sometimes it leads to feeling a disjointed and anxious life. God created our hearts, our desires, and the deepest fundamental reality of who we are. When we see our feelings as flowing from our God given desires, and our thoughts/reasoning as flowing from our heart- it can lead to freedom and contentment, and fellowship with our creator.

ANNOUNCEMENTS: Lots of stuff going on in F3 Nashville, Check the slack! No Knoll workout next Thursday as there will be a convergence at Green Machine.

FLO will be doing VQ This thursday. Go FLO!

COT:
Prayers offered and lifted.

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War!

AO: the-knoll
Q: Sooie
PAX: AAA, Ex-Pat, FLO, morning stār, Pebbles, Sooie, Sparrow, Bumblebee (2.0), Barfly, WordPress
FNGs: 2 Barfly, WordPress
COUNT: 10
CONDITIONS: Cool, Humid, mist on the knoll. Perfect way to kick off the longest day of the year!

WARMUP:
top to bottom
Yes/No/Maybe’s in cadence
BAC
BBAC
Overhead claps
Don Quixote’s
Low slow squats
Slow merkins
Scorpion stretches

20 yard sprints between cones at 20%, 40%, 60%, 80%, 100% speed.
Team competition to pick up the most cones on the 120 yard sprint back.

THE THANG:
War! Broke out the ol’ Deck O’ Cards, maintained the 2 teams from the cone competition. Proceeded to play war. Winning team did 1 of 3 exercises based on the color of the face up suits. Losing team did combination of exercises based on the suit.
J = 11
Q = 12
K = 13
A = 14
Winning team exercises:
:large_red_square: = air presses x total
:black_large_square: = Spicolli’s (calf raises) x total
:large_red_square: :black_square: = Imperial walkers x total
Losing team exercises:
:heart: = burpees
:diamonds:= WW2’s
:clubs: = dips
:spades: = squats

MOLESKINE: Had fun playing the game yet it reminded us of tensions, struggle, uncertainty, and injustice around the world. Shared Psalm 46 as a reminder of something more secure and more foundational than what we can see in the world around us.

ANNOUNCEMENTS:
:alert: VQ’s Next Week! :alert:
Sparrow Tuesday 6/25
FLO Thursday 6/27
Come out and show support!
Convergence at greenmachine 7/4

COT:
Prayers offered and lifted.

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90s Summertime

AO: the-knoll
Q: El Capitan
PAX: morning stār, Pebbles, Sooie, The Banker, AAA, El Capitan, Ex-Pat, FLO, Sparrow, Timber, Malibu, @fishbiscuit (2.0), @tonks (2.0), @bumblebee (2.0), @icebox (2.0), @nitro (2.0), @cookie (2.0), @spike (2.0), @fern (2.0)
FNGs: 4 @nitro (2.0), @cookie (2.0), @spike (2.0), @fern (2.0)
COUNT: 19
CONDITIONS: Humid, upper 70s

TUNES: 90s jamzz

WARMUP:

My Climb Warm-up Routine
– downward dog / cobra
– power merkins (3x per side)
– deep calf stretch
– PE back stretch
– lower back stretches

– Mosey around back stop to center of field

THE THANG:

Part 1: Duck, Duck, Goose on the Plank!

– Duck PAX are all planking in a circle. Tagger chooses a “goose!” who will sprint around the circle to return to their spot. Instead of chasing, tagger does 10x Side Straddle Hops. Whoever is last to plank is “it”. (We had several close races!)

Part 2: Water Balloon Challenge

– 16x reusable water balloons contain laminated slips of paper with various workouts & are hidden around the playground.

– All PAX will hold a squat while one looks for a water balloon. He or she may pelt the PAX with the water balloon upon returning. All PAX will perform the exercise written within. Wash, rinse, repeat.

Cool down: Mosey’d a caboose-is-loose around the-knoll, then convened at playground for three minutes of Freddy Mercuries.

MOLESKINE:

– Count Off
– Name-O-Rama
– Welcomed aboard 4 FNG’s visiting Uncle Sooie’s family from Central Florida. All had excellent F3 name choices.

ANNOUNCEMENTS:

Black Lung & Hair Band to Co-Q a 4th of July convergence beatdown at greenmachine :flag:

COT:

“You are as important as you make another person feel.”
-Rabbi Lord Jonathan Sacks

I am so grateful for the men who make the-knoll such a positive, encouraging place to get stronger. I encourage y’all to be aware of the “least of these”, to see each person as a unique individual made in God’s image who is worthy of respect. Rather than seek glory for ourselves, seek the good of others in quiet service, empathy, and kindness.

Closed in prayer.

It was an honor to lead y’all this morning! :el-capitan:

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Trip to the Zoo – Animals on the loose!

AO: the-knoll
Q: Pebbles , Sooie
PAX: Sooie, Nubbins, Timber, AAA, Wolfpack, El Capitan, Pebbles, Sparrow, Malibu, Ex-Pat, Fish Biscuit, Tonks, Iowa, IceBox
FNGs: None
COUNT: 14
CONDITIONS: Warm and damp

WARMUP:
Mosey around the backstop
Disclaimer given
Bac’s – Bac-Bac’s
Don Quioxte’s
Slow Merkins
Slow Squats
Stretch on your own

THE THANG:
THANG 1
2.0s picked an animal then pretended to be that animal while running around distracting the PAX doing station work. 2min at each station.
1. Dips
2. Swing pull ups
3. Jump Squats
4. Pull ups
5. Lunges

THANG 2
6 cones set 50yds apart. Do 6 reps of an exercise then sprint to next cone. (Burpees, WWIIs, Merkins, Lt Dans, Partner Carry x2)
Bear capture the flag
Toilet Tag
Bear Tag

MOLESKINE:
Reflection on the 80th anniversary of D-Day. Good reminder that the things we struggle with, while not to minimize them, pale in comparison to what those men did to earn our freedom.

ANNOUNCEMENTS:
Welcome Nubbins to the-knoll! Looking forward to many more beatdowns together.

T-claps to the one and only morning stār for completing THE STRUGGLE last night. Congrats to all those men who did a very hard thing together.

COT:
Intentions given and Sooie prayed for all.