Tag: Sparrow

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Another Round of Merkins

AO: the-knoll
Q: The Merchant
PAX: AAA, El Capitan, Sparrow, Sooie, Stubs, Pebbles, Wolfpack, Étouffée, Parka-Eh, morning stār, G-string, Half Lyfe, Timber, Papa Bear, Ex-Pat, Bumblebee, Rubiks, Gold Digger
FNGs: 1 Gold Digger
COUNT: 19
Warm-up:
SSH, BACs, WMHs, Motivators

The Thang:
HIIT Workout
20 seconds of work, 10 seconds of rest
6 exercises in a round, 75 seconds between rounds

Exercises:
Merkins
Sit Ups
Imperial Walkers
Merkins
Crunches
Squats

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“What’s next?” 🤔 Hmm…

AO: the-knoll
Q: morning stār
PAX: Wolfpack, Stubs, Pebbles, Malibu, AAA, Sparrow, Parka-Eh, morning stār, Bumble bee (Q, 2.0), Link (2.0), Ice Box (2.0)
FNGs: None
COUNT: 11
CONDITIONS: chilly and windy

WARMUP: ground movement to the road and back: crawl crawl, army crawl, crab walk, duck walk

THE THANG:
Part 1: Q and dealers choice exercises (WW2s, merkins, motivators, Lt dans, squats, dead bugs, flex capacitors, whatever you want)

Part 2: 3 games of infection

MOLESKINE:
– YHC is a proud of Bumble bee
– Appreciate the PAX kind mumble chatter helping Bumble bee along

ANNOUNCEMENTS:
– merkin madness challenge (check slack)
– please turn you head lights off if you pull up to the park and are waiting to get out; we typically get blinded as we walk in

COT:
– count-o-rama
– name-o-rama
– Prayers for travel and hope for the heavy galettes

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Dealing it out

AO: the-knoll
Q: G-string
PAX: Pebbles, morning stār, El Capitan, Half Lyfe, Wolfpack, Stubs, Sooie, Papa Bear, Sparrow, Bumblebee
FNGs: None
COUNT: 11
CONDITIONS: Dark with a sliver of crescent moon. Brisk but warmer than than it has been.

WARMUP:
SSH and something else before I got there. Sorry guys!
– Slow Squats
– Mike Tysons
– Willie Mayes Hayes while we went over the mission and core principles

THE THANG:
Deck of cards work out. Reps match the card. Aces are 15
:hearts: – Decline Merkins
:spades: – Pulse Squats
:diamonds: – Pullups
:clubs: – Reverse Lunges
:black_joker: – 10 Burpees
Twos: Mosey to the backstop and sprint back
Threes: 15 reps of the exercise chosen by the person who drew the card.

MOLESKINE:
We discussed two questions.
1. What are some things you want your son (or daughter) to know before they leave home?
2. Who do you want them to be?
We then left with a challenge to think about how to communicate those things.

ANNOUNCEMENTS:
Biscuit run this weekend
March Merkin Madness starts on Saturday
Night Moves happening

COT:
Prayers were offered up.

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Hazzaah!

AO: the-knoll
Q: Pebbles
PAX: Stubs, Wolfpack, Half Lyfe, El Capitan, Malibu, Sparrow, morning stār, Pitmaster, Bumblebee
FNGs: None
COUNT: 10
CONDITIONS:
Cool trending toward cold

WARMUP:
Mosey to retrieve coupons
Bacs
Bac Bacs
Don Quixotes
Slow Squats
Stretch OYO – Mission stated, 5-core principles

THE THANG:
Split into two teams. One team completes 100meter MOT while the other works. 2 rounds for each exercise.

Exercises with coupon:
Deadlift
Snatch
Overhead Press
Floor to Ceiling

MOTs:
Lunges
Bear Crawls

Mosey to return coupons
3 min of Plank Ups/Ring of Wolfpack
2 min Mary

MOLESKINE:
Super impressive to watch the evolution of PAX from FNG to seasoned PAX. Everyone was bear crawling like a champ today.

ANNOUNCEMENTS:
Lot’s of opportunities to socialize on slack

COT:
I was up most of the night worrying about things. Money, job, housework, etc. It’s been a long time since I’ve worried. I blame it on not being able to workout for a week. Working out is critical to overall wellbeing.

Prayers offered for families and those without shelter.

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Isolated, never alone

AO: the-knoll
Q: Étouffée
PAX: Pebbles, Half Lyfe, Stubs, Sooie, G-string, Lady Liberty, Sparrow
FNGs: None
COUNT: 8
CONDITIONS: just right

WARMUP: mosey to the stop sign
5 Burpees
10 slow squats
mosey back

THE THANG: (3) 10 minute AMRAP circuits, rotating exercises with partner

Round 1:
A) Sprint around backstop
B) 10 Pull-ups, 20 Push-ups, 20 Dips

Round 2:
A) 60 yards with sandbags
– 20 yards walking lunges
– 10 yards over-head walking lunges
– 30 yard mosey back
B) Plank

Round 3:
30 yards. Partner A down, B Back
– 10 yard wheelbarrow walk
– 20 yard partner carry
– 50 (split up) Big Boys

MOLESKINE: Isolated, but never alone. So often we may find ourselves in a state and/or temptation of being worn down or in isolation, discouragement. No matter how isolated we may feel, we are never truly alone. Not only is God with us, but there are so many others we are connected to seen or unseen. Our presence and our actions matter and affect others and ripple beyond – our family – our friends – our coworkers – our community – and beyond.

ANNOUNCEMENTS: biscuit ru

COT: nameorama, countorama, coffeteria, and sweet sweet olive oil enjoyed

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4-Stop Neighborhood Burn

AO: the-knoll
Q: El Capitan
PAX: Siri, El Capitan, Malibu, Sooie, Stubs, Wolfpack, Papa Bear, Sparrow, Pebbles, Pitmaster, @FLO, @AAA, @Iowa (2.0)
FNGs: None
COUNT: 13
CONDITIONS: Just cold enough

WARMUP:

SSH x25
Bacs & BacBacs
Yes, No, Maybes
Willie Mays Hays
Down Dog
Runners stretch
Back Stretches
Butterfly with deep breathing exercise

THE THANG:

Part 1

Neighborhood Mosey with work at four stopping points.

At each stop: 10 burpees, 15 overhead presses, 20 crunches, 25 squats

Rest :60 after each burn + share the 5 core principles of F3 + mission & credo

Final stop: plank crawl along curb as a group from one lit lamppost to another

Part 2: Cooldown

>From curb, as a group, slow lunge up the hill.

We played three rounds of Bear Crawl Battle Royale (Iowa was the juggernaut!)

Round of MARY

MOLESKINE:

My family has been out with the flu the last week & a half and my wife, unfortunately, has had the worst round of it. It has been humbling as a father & a dad to take care of her and my girls while she’s been sick. I’ve felt incompetent and clueless at times but it’s also been a good experience to grow. I’ve enjoyed the increased time spent with my girls as we’ve recovered together. Embrace those moments of incompetence & grow from them! It’s a good reminder of how much teamwork parenting & running a house requires. :pray:

ANNOUNCEMENTS:

Joy & thanksgiving for Sparrow’s new little one and for his wife’s healthy delivery!

Mystery V-Q on Thursday!! :party_parrot: :olive:

COT:

Nameorama, Countorama, and coffeteria enjoyed.

Grateful for y’all!

:el-capitan:

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Memory Game Part Deux!

AO: the-knoll
Q: El Capitan
PAX: Pitmaster, Sparrow, morning stār, Sooie, Half Lyfe, Stubs, El Capitan, @Bumblebee (2.0)
FNGs: None
COUNT: 8
CONDITIONS: :cold_face:

TUNES: “Lost in the Dream” by War on Drugs

WARMUP:

Climb stretch routine (1.5x speed)
Joint work!
Overhead presses
Seal claps
Moroccan Night Clubs
Motivators to 7

THE THANG:

18 pairs of cards, each with a workout written on them.

PAX will circle around cards & take turns drawing.
If the cards drawn don’t match, all PAX will perform both card’s exercises 5x

If cards do match, no exercise is performed & the drawer can draw again.

Repeat until all cards are matched

Exercises:

happy crunchy frogs
Bulgarian split squats (2 is 1)
Mountain climbers (2 is 1)
Dips
SSH (4 count)
Cherry Pickers
Step Ups (2 is 1)
Flutter kicks (4 is 1)
Elevated Merkins
Burpees
Sky Thrusters
Broken Bicycle
Yerkins (clap merkins)
Lunges (2 is 1)
WW1 Snow Angel
hacky sacks (4 is 1)
Ukrainian hammers
Don Quixotes (4 count)

Welcome the New Year with 25 pull-ups! (Deduct the number of matched cards you found from your total).

MOLESKINE:

Shared how I really enjoyed the Q workout on Tuesday & was excited to create a Volume 2 for today. Sometimes the formula works when you’re Q’ing multiple times – take what works, tweak it a bit, and share it with the PAX!

ANNOUNCEMENTS:

LeanPax starts soon!

TClaps to morning stār for writing up a letter to our local government leaders in favor of adding ADA-compliant playground equipment to the-knoll! Thanks also to Stubs for bringing it to our attention. :muscle:

COT:

Nameorama, Countorama, prayers of gratitude lifted up, and :el-capitan: :coffee: enjoyed.

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12 Days of Christmas

AO: the-knoll
Q: AAA
PAX: Pebbles, Timber, The Banker, morning stār, Stubs, Sparrow, G-string, Bumblebee, Smoltz, Moochi
FNGs: None
COUNT: 11
CONDITIONS: a little chilly

WARMUP: -5 motivators
-Baby arm circles 8 forward 7 back
-imperial walkers
-slow squats
-slow push ups
-mosey down to bottom of hill
-5 squats : backwards up hill and jog back
-5 lunges: shuffle sideways up and down hill
-5 squats: run up hill

THE THANG: 12 days of Christmas theme workout. Each day of Christmas you do that number of reps of an exercise.
Day 1- 1 inch worm
day 2- 2 burpees
Day 3 – 3 LT Dans
Day 4- 4 side lunges (2 is 1)
Day 5- 5 hand release mercans
Day 6- 6 squat jumps
Day 7 – 7 Carolina dry docks
Day 8 – 8 mountain climbers (2 is 1)
Day 9 – 9 dips
Day 10- 10 leg lifts
Day 11- 11 dercans
Day 12- 12 step ups (2 is 1)

Once we completed the 12 days of Christmas, we did a pull up ladder with partner starting at 6 reps and working down.

We finished by one partner holding a plank while the other partner ran down to street and back. We alternated for 5 minutes. Finished the last couple of minutes with stretching.

MOLESKINE: Holiday Season can be stressful and a tough time for some, especially those who have lost loved ones or feel stress of travel, gifts, etc. Challenge this year is to first remember what you are celebrating, and then remember to till all those close to you that you love them and appreciate them.

ANNOUNCEMENTS: lean PAX starts in January, workout on the 26th is the gift exchange so bring any item or (leftover gift you don’t want) to do a gift exchange.

COT:

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Short Card, Knoll Ed.

AO: the-knoll
Q: Malibu
PAX: Pebbles, AAA, Waffle, Timber, Stubs, Sparrow, Sooie, morning stār, Malibu, Bumblebee
FNGs: None
COUNT: 10
CONDITIONS: 27*, frosty, and motivated.

WARMUP: Mosey to stop sign, BAC+BBAC, slow squats, imperial walkers, something else I can’t remember rn, and stretching on own.

THE THANG: modified version of a workout from an earlier life: the Marine Corps Recon Short Card. The Knoll’s edition of this is: tabata (120s work, 60s rest) of each:
Squats
Mericans
Burpees
Crunches (dealers choice of WWI, WWII, baby crunches, or other)
Mountain climbers
Flutter kicks
Burpees again
Daisy pickers
Back extensions
American Hammers

MOLESKINE: sometimes life stretches you and diminishes your ability to create new things. A lesson from Marine Corps days in these situations: sometimes the value of habits isn’t in something new but in going through something that works. Grateful for this community to do the work in the dark, cold, and yet wonderful mornings together.

ANNOUNCEMENTS: lean pax coming up in January.

COT: Closing prayers for family and brothers, in the words of a great friend (Peace at Last, JH Newman).

Coffeeteria ftw, thanks to Pebbles for bringing the brew!

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Simplify

AO: the-knoll
Q: El Capitan
PAX: morning stār, Sparrow, Stubs, El Capitan, FLO, Half Lyfe, Papa Bear, Pebbles, Pitmaster, Sooie, @Bumblebee (2.0)
FNGs: None
COUNT: 11
CONDITIONS: damp & foggy; mid-50s

WARMUP:

10 minutes of Pilates Warrior Flow with speed cardio mixed in (mountain climbers, scissor kicks)

THE THANG:

Part 1: Held a 90-30-Run around the Flood Table

Workouts included:
1. Elevated merkins
2. dips
3. Step-ups
4. Elevated shoulder taps
5. Elevated crunches

Work for 90 seconds, rest for 30 seconds, run to backstop & back as a group.

Discussed the F3 Mission Statement, Credo, and what F3 means to us as men during the rest breaks.

Part 2: Light Battle

Split into two teams / three light-up cones per side

Object of game is to change color of all three lights of other team first by hitting the (hard-to-push) buttons.

If you are tagged (two hand touch) by a defender, you must return to your side’s end zone & perform 5 Lt. Dan’s before returning to game.

MOLESKINE:

December is an extremely busy month. I’m grateful for the opportunity to simplify with a straight-forward workout & focus on stretching (something I haven’t had time to do in weeks!). I encouraged the Pax to remember the Advent season with the word “Immanuel” (God with us). The birth of Jesus & His Presence with us through the Holy Spirit is a great comfort in the chaos.

ANNOUNCEMENTS:

LeanPax starts in January. Enjoy those treats while you can. 😀

COT: Countorama, Nameorama, and ended with Mountain Mojo + Mochas.

I’m grateful for y’all! :el-capitan: