Tag: Sooie

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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!

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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.

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Walk Around the Block

AO: the-knoll
Q: Pebbles
PAX: Sooie, AAA
FNGs: None
COUNT: 3
CONDITIONS: Warm and foggy. Like, really foggy.

WARMUP:
Good mornings
Neck stretches
Arm circles (bacs and bac bacs)
WMHs
Slow Pushups
Slow Merkins

THE THANG:
Walk around the block ~1mile
At each power poll stop and perform an exercise. Exercises were done slowly to generate fatigue. alternating between:
1. Upper Body (Merkins, dips, Carolina Dry Docks, etc.)
2. Abs (v ups, american hammers, toe touches, etc.)
3. Legs (slow squats, lunges, spikolis, etc.)

Instead of walking we occasionally had alternate forms of transportation.

ANNOUNCEMENTS:
Check Slack
It’s warm at the knoll again – everyone come back and bring your friends!

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Surrender

AO: the-knoll
Q: Pebbles
PAX: AAA, morning star, Sooie, Malibu, G-string (Eli Kresta), Bumblebee
FNGs: None
COUNT: 7
CONDITIONS: Balmy 40 degrees and sloppy

WARMUP:
-motivators 10
-arm circles forward and back
-Don Quixote’s
-stretch on your own

THE THANG: 11s
To stay out of the mud, 11s were done on Goodpasture from the top of the hill down to the first power pole. Each round was Hero style. First PAX to complete ends the round for everyone.

Thang 1 – Iron Mike’s and Burpees
Walk to stop sign to lower heart rate
Thang 2 – Dry Docks and Merkins

MARY
-Mountain Climbers
-J Los
-Plank to side Plank
-Imperial Walkers 3min

ANNOUNCEMENTS:
Check slack

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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

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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

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El Cap’s Indie Rock Block

AO: the-knoll
Q: El Capitan
PAX: morning star, G-string (Eli Kresta), Pebbles, Sooie, Wolfpack, El Capitan, AAA, @BigRed (2.0), @Link (2.0), @Bumblebee (2.0)
FNGs: None
COUNT: 10
CONDITIONS: Starlit, upper 30s

TUNES: Indie / Alternative Jams

WARMUP:  

– Climb stretch routine
– Willie Mays Hayes (3x each side)
– Don Quixotes (in cadence)
– Cherry pickers (in cadence)
– On your own stretch

THE THANG:

ROUND 1:

Caboose-is-loose up Harpeth knoll hill, right at Harpeth Bend, back up to the coupon tree.

ROUND 2:

Four light cones. PAX will team up in pairs of two, choose a coupon, & line up at starting line.

With coupon in tow, Player 1 will LUNGE to each cone.

First cone: 15x goblin squats

Second cone: 15x overhead presses

Third cone: 15x curls

Leave coupon at third cone & bear crawl to backstop benches for 15 step ups

Bear crawl back to third cone & pick up coupon to mosey to starting line.

Player 2 will do the following exercise, then rest (one exercise per round):

– 100x American hammers (2 is 1) with coupon
– 50x big boy sit-ups with coupon at chest or in lap
– Hold plank until Player 1 begins step ups.

Rotate & repeat (3x Rounds)

ANNOUNCEMENTS:  Convergence in Brentwood on 01/12 in honor of a Knoxville-based PAX that passed away one year ago.

Moleskin: Read a poem titled “Those Winter Sundays” by Robert Hayden. Encouraged the PAX to continue to serve their families well (even when it feels thankless & nobody sees).

Prayer requests:

– for @Sooie to get back into the mental groove at work
– for @ElCapitan ’s home recently invaded by ants (#stressful)
– for @Timber as he leads his wrestling team

Thank you @morningstar for the ginger tea!

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One for Twenty Twenty-Four

AO: the-knoll
Q: Sooie
PAX: AAA, El Capitan, G-string (Eli Kresta), morning star, Pebbles, Sooie, @Bumblebee
FNGs: None
COUNT: 7
CONDITIONS: Cold and frosty morning…not a lot to say

WARMUP:
Hill Mosey, light sprint, high knees, butt kickers.
BAC
BBAC
Imperial Walkers
Don Quixote
WMH

THE THANG:
Partner Tabata.
1 partner works for 1 minute while the other partner recovers. Focused on form and power

Lunges into leg lifts
Jump Squats
Plank jacks
Power merkins (try to get hands and feet off the deck)
Mtn. Climbers
Rinse, repeat 3x

MARY:
PAX led round-robin:
Merican Hammers
Emperor penguins
Freddie Mercs
Dead Bugs
Big Boys
Jane Fonda’s

ANNOUNCEMENTS:
Lean PAX
Plan to schedule a single PAX to lead both Tuesday and Thursday workouts at The Knoll on a given week.

COT:
Expressed gratitude for the men who post at The Knoll. Looking forward to facing 2024 together. Prayer requests mentioned. Prayers offered.

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12 Days of PAXMas

AO: the-knoll
Q: Sooie
PAX: AAA, El Capitan, morning star, Sooie
FNGs: None
COUNT: 4
CONDITIONS:
34 degrees. Clear skies. Spotted a shooting star 💫

WARMUP:
Yes/No/Maybes
BAC
BBAC
Don Quixote
WMH
Loose caboose mosey

THE THANG:
Sang 12 days of Christmas with the following lyrics: (Totals in parentheses )
12 jacks a jumping (12)
11 dry docks docking (22)
10 Merkins merikin (30)
9 dips a dipping (36)
8 rows a rowing (40)
7 crunchy frogs (42)
6 Mtn Climbers (42)
5 Spoccoli’s (40)
4 Jump Squats (36)
3 Big Boys (30)
2 Iron Mikes (22)
1 Solitary Burpee (12) 🎶

Human ornament (hangs for 1:30 minutes)
2v2 chaos cone competition

MARY:
12 Superman’s
30 flutter kicks
20 crunches
20 slow dead bugs

ANNOUNCEMENTS:
Mew years day convergence at #greenmachine
COT:
Start thinking now about how you want to grow and improve in 2024. Nobody drifts towards improving. It takes effort, discipline, and community.

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AXE Jumps

AO: the-knoll
Q: morning star
PAX: Sooie, El Capitan, Timber, AAA, Malibu, Bumble Bee (2.0)
FNGs: None
COUNT: 7
CONDITIONS: 20’s, frosty

WARMUP: Mosey to the tree line while passing tennis ball around. Bear crawl, crab walk mixed in.

SSH, IW, BACs, Back BACs

Mosey to the back stop + give a light to Malibu to join us.

THE THANG:
10 seconds of squat jumps (each PAX found his number during a time trial) on the minute.

If you lose power or you can’t talk before the next round, transition to SSH.

10 rounds, then mosey to the road and politician back.

Another 10 rounds and mosey to the road.

Made our way to the playground with some ground movements, side movements, etc. Pausing for some core work.

30 second hang then a few rounds of core work movements and a mosey around the backstop.

MARY: core movements in the last 15 min

ANNOUNCEMENTS:
– NYD convergence at Green Machine, 6 to 7am

COT: YHC reflected on how embracing sadness is a pathway to joy. I didn’t grow up being taught this and push disappointment and loss away most of the time. I used to think I have to move past it quickly and ignore it but now I’m realizing the the best antidote to self pity after a set back is to name it, let myself feel the feelings that come up and then move to a place of remembering key truths about myself and God.

YHC encouraged the PAX to make space for the more challenging feelings this holiday season.

Prayed us out remembering especially those kids this holiday season that will feel disappointed and lonely.