Tag: Sparrow

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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:

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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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KISS (Keep it Simple Stupid)

AO: the-knoll
Q: G-string
PAX: Stubs, AAA, Pebbles, Timber, morning stār, El Capitan, Sooie, Ex-Pat, Siri, Papa Bear, Sparrow, Bumblebee, the Judge, Rubix
FNGs: None
COUNT: 16
CONDITIONS: Cool and damp

WARMUP:
– SSH
– Seal Claps
– Overhead Press
– Mission and Credo while stretching
– High Plank with 5 merkins for each of the 5 core principles

THE THANG:
– Brief run to the far stop sign with stops
– 10 Burpees
– Politician two houses
– 10 Iron Mikes
– Karaoke two houses
– Wounded Bear Crawl
MAIN THANG: Partner up for a DORA
– 100 Pullups
– 200 Bulgarian Split Squats
– 30 yard Bear-crawl
– One partner crawls while the other does reps. Alternate bear-crawl and crawl-bear

Count the number of sets each pair took to complete the work (35 total). 7 PAX over the HC count (thought it was 8 because I didn’t count the 2.0 HC).
Set out to finish with 8 sets of:
– 35 merkins
– Hill Sprint

T-Claps to Timber, Pebbles, and AAA for completing six sets.

MOLESKINE:
I tried for a long while to come up with a super involved workout that would have taken as much time to explain as it would to do. But then I remembered to just keep it simple. Do lots of just a few exercises, and it’ll work. Sometimes I get so bogged down in the details that I forget simplicity. How often things go better if we do them the straightforward way.
Also, we often say to “modify as necessary,” with the thought of modifying down, but what about modifying up? How often do we challenge ourselves and really try hard? Today I wore a weight vest to challenge myself a bit more, and it was brutal! I felt like it was my first workout all over again. Seek out challenges when they are available.

ANNOUNCEMENTS:
none

COT:
-Thankful for our veterans

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Not the Gauntlet

AO: pain-train
Q: Wolfpack
PAX: Siri, Stubs, Sparrow
FNGs: None
COUNT: 4
CONDITIONS: Anyone have the remote to hit Pause?

WARMUP: SSH, LIW, WMH, BAC, BACBACs

THE THANG:
Tabata: 30 seconds on/20 seconds rest. 4 exercises, 2 rounds then run.

Round1:
– Pull ups
– Squats
– Coupon Rows
– Piccolis
– Lap around park

Round2:
– Pulls ups
– Lunges
– Coupon presses
– Box jumps
– Lap around park

Round 3
– Pulls ups
– Jump Squats
– Coupon curls
– Jump Squats
– Agility/Speed work

Mary: 2 rounds of
– 20 crunches
– 20 heel taps
– 10 Mountain Summits

MOLESKINE:
Holding on to The Gauntlet workout until we have a bigger group :slightly_smiling_face:

ANNOUNCEMENTS:

COT: I’ve switched my tactics on teaching Link to clean up the living room to two mantras “What do you notice and what action is needed? Don’t put it down, put it away.” It’s helped a lot in keeping things clean, but I’ve also realized the importance of applying this to everyday emotional tasks as well. Encouragement to all PAX to take the time to ask yourself, “What do I notice in my life? What is working, what isn’t? And what actions do I need to take to stay on the right path?” also… when something comes up, let’s not put it down and out of sight… let’s figure out what we need to do with those emotions and put them away in the right spot.

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4 Minutes Ain’t Nothin’

AO: the-knoll
Q: Timber
PAX: El Capitan, Ex-Pat, Sooie, G-string, Sparrow, Pebbles, Papa Bear, Wolfpack, Stubs, Timber, Smoltz (2.0), Rubiks (2.0), Link (2.0)
FNGs: None
COUNT: 13
CONDITIONS: Chilly (43 degrees), damp, dark

WARMUP: SSH, Slow Merkins, Slow Squats, Don Quixotes, High Knees (talked about F3 mission, 5 core principles, credo between exercises)

THE THANG: AMRAP; 6 exercises, 4 minutes each, 1 minute rest in between
Exercises:
1. Burpees,
2. LT Dans (10, 15 yard murder bunny w/coupon, 9, murder bunny, etc.)
3. Perfect Merkins
4. Squats (level up option w/coupon)
5. Floor to Ceiling (coupon)
6. WWIIs
*option to jog 50 yrds and back for a break at any point during the 4 minutes

MOLESKINE: Hoping for dry grass, we got wet grass. No worries, the men of the knoll executed instructions with minimal mumble chatter. Everyone layered up nicely, and quickly began to shed layers. El Capitan provided some warm coffee afterwards to warm up the bones. Good push by all.

ANNOUNCEMENTS: Chiliteria this Sunday @ Shelby Park from 12:30p-2:30p. Sign up docs.google.com/spreadsheets/d/17_9407aYu87ZAMPuzUaCmJ3WaD7bwOyDyOxLUXz_BP8/edit?gid=0#gid=0!

COT: My youngest’s 4th birthday is today (where is time going??) which has caused me to reflect on slowing down time and reflecting on each day I have. God has gifted us so much, including each day. Whenever I’ve given a gift to someone, I’ve wanted them to cherish it and use it. May we do the same with God’s gifts – show gratitude for our lives, pour into those around us, and not take our gifts and challenges for granted.

Thanks for putting in the work with me this morning, men!
-Timber

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I’m Not a Professional

AO: pain-train
Q: Sooie
PAX: Stubs, Sparrow, Sooie, Wolfpack
FNGs: None
COUNT: 4
CONDITIONS:
Temperature: :pinched_fingers:
Light: :palm_down_hand: :palm_up_hand: :palm_down_hand:
Wetness: :-1:

WARMUP:
OYO stretches head to toe while reviewing Mission/Core Principles/ Credo
SSH

THE THANG:
Partner up for Dora with obstacle course. Each team to complete:
200 merkins
400 sit-ups
600 squats
Hero style finish
Partner A began work on the 200/400/600 while Partner B ran the obstacle course. PAX switched after Partner B completed the course.

The obstacle course was 4 cones, each spaced 15 yards apart. Cinder blocks at cones 2 and 3.
– Zombie crawl from cone 1 to cone 2
– Murder Bunny from cone 2 to cone 3
– The floor is lava (must remain on a cinder block at all times) from cone 3 to cone 4
– Lift Cindies onto table at cone 4
– Farmer carry from cone 4 to 3 (drop one cindie)
– single carry from cone 3 to 2 (drop cindie)
– Sprint/mosey/crawl from cone 2 to 1
– Switch with partner

Alas time proved to be our great adversary and lo, despite valiant efforts to complete the 200/400/600, the final tally was closer akin to 120/240/360. The floor is lava took longer than anticipated due to me not being a professional.

MOLESKINE:
Isaiah 40:31
but they who wait for the LORD shall renew their strength;
they shall mount up with wings like eagles;
they shall run and not be weary;
they shall walk and not faint.

This verse has been on my mind lately and I’ve been thinking about the progression in the latter half of the verse: soar :arrow_right: run :arrow_right: walk. Sometimes we have the strength to soar through the situations life throws at us. Other times we can run. Sometimes all we can do is walk. The LORD supplies the strength we need where we are at.

ANNOUNCEMENTS:
10/20 Chili cookoff at Shelby Park. M’s and 2.0’s welcome. More deets coming to a channel near you.

COT:
Offered prayers for East Tennessee/North Carolina and all who are traveling over fall break.

Enjoyed :boar: :coffee: :tm: and launched a new AI/hardware tech company.

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Funand games

AO: the-knoll
Q: morning stār
PAX: Sooie, Stubs, Sparrow, Ex-Pat, Bumble bee (2.0 / Q), the Judge (2.0)
FNGs: None
COUNT: 7
CONDITIONS:

WARMUP: pass the soccer ball around and squats

THE THANG:
Part 1:
2 v 2 soccer; those not playing exercise, winning team days in

Part 2:
Hide and seek tag

MARY: circle of fire with merkins

ANNOUNCEMENTS: big announcement coming in October at the knoll

COT: “courage” on 3

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There are always some more cards to be dealt

AO: the-knoll
Q: morning stār
PAX: Wolfpack, El Capitan, Ranger, Sooie, Tea Party, AAA, Malibu, morning stār, Papa Bear, Stubs, Sparrow, Bumble bee (2.0 / Q), Link (2.0), Samwise (2.0), Iowa (2.0), The Judge (2.0)
FNGs: None
COUNT: 16
CONDITIONS: mild and dark

WARMUP: motivators 1 to 8

THE THANG: deck of pain
– Hearts = SSH (4ct)
– Spades = t-claps (4ct)
– Clubs = Carolina dry docks
– Diamonds = sit ups
– Ace is 1 rep, J/Q/K are 12 reps
– Joker is 10 4ct flutter kicks

MARY: dealer’s choice

ANNOUNCEMENTS: chili cookoff coming in October

COT: ball of man and “kindness” on 3!

MOLESKIN: this is Bumble bee’s second full Q … he’s growing in confidence which is so great to see. Appreciate the PAX creating an encouraging environment for him to learn and grow.

Stay curious my friends,
-m*