Tag: Stubs

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Momentum

AO: the-knoll
Q: Wolfpack
PAX: Pebbles, The Merchant, Malibu, Stubs, Wolfpack
FNGs: None
COUNT: 5
CONDITIONS: A comfy 20

WARMUP: Mosey to the church.

THE THANG:

Pax lined up at the center stretch of parking spaces (20 of em).

Round 1: Bear crawl up 2 spaces, Crawl Bear back 1. Lunge up 2 spaces, Backwards lunge back 1. Repeat until you get it the end of the parking spaces.

Ab circuit: 20 BBSU, 20 Flutter Kicks IC, 20 LBC, 30s plank

Round 2: Sprint up 2, politician back 1. Broad Jumps up 2, backwards hops back 1. Repeat until you get to the end of the parking spaces.

Repeat Ab Circuit

Round 3: Repeat Round 1

Repeat Ab circuit

Round 4: Repeat Round 2

Repeat Ab circuit

Mosey back to playground for PlankUp Ring of Fire to 5.

MOLESKINE: Never ran to the church to workout before… fun little field trip :slightly_smiling_face:

ANNOUNCEMENTS: Leanpax, Franklin Biscuit Run, Franklin Dad Bowl coming up Stubs to post some more info!

COT: Momentum is key. 2024 was a tough year for me. Lots of set backs that felt like they kept on coming. Trying to get ahead now in 2025. What’s most important in times like this is that for every step back life gives you, you have to stand yourself up and take at least two more forward. Might mean you have to change the way you move, but if you keep pushing forward eventually you get to the goal and you’re stronger because of it. Keep the momentum going Pax… keep pushing forward!

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Ten Trees

AO: the-knoll
Q: Wolfpack
PAX: Siri, Wolfpack, Stubs, Half Lyfe, Pebbles
FNGs: None
COUNT: 5
CONDITIONS: Cold for the first 10 minutes

WARMUP: SSHs til Siri gets out of his car. What was he doing in there?

Mosey to get coupons and carry to river table.

THE THANG:
Ten Trees:

Split into two groups. One person runs and touches a tree while the other completes a workout. You cannot touch the same tree twice throughout the workout.

River table: Coupon Squats

Walk to playground with coupon over head

Playground: Bent over Rows

Walk to back stop with coupon over head

Backstop: Floor to Ceilings

Walk to street with coupon over head and return them to Pebbles house. Mosey back to startex.

Thang 2 – PlankUps Ring of Fire
Pax lines up at pull up bars. Everyone holds a high plank. First Pax does a pull up goes back to high plank, second pax follows, all the way down the line. When complete, Pax rotates so first is last and everyone moves up. Now hold low plank and go for two. Rotate. High plank for 3 pull ups each. Rotate. Low plank for 4 pull ups. Rotate. High plank for five.

MOLESKINE: There are not ten trees close to the backstop

ANNOUNCEMENTS: leanpax, push up challenge, Franklin’s Biscuit Run, Spartan code in general channel

COT: struggled to get out of bed this morning. Only reason I made it is because I was leading and I knew others depending on that. Made me think… I led therefore I showed up, but how often in my life am I showing up to lead? How often am I being intentional about not just being in a place, but taking on leadership… Am I being proactive about finding opportunities to lead? Encouragement to Pax to seek out places in their life where they can show up.

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Cinderblocks to Exhaustion (pt 2)

AO: pain-train
Q: Siri
PAX: Half Lyfe, Stubs, Pitmaster
FNGs: None
COUNT: 4
CONDITIONS:

WARMUP:
Get us warm with SSH, shoulder work, and a lap around the park with mobility.

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.

(Score is Highest Number of Squats from Set 1 + Highest Number of Squats from Set 2)

MOLESKINE:

Great work everyone!

ANNOUNCEMENTS:

COT:

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Push/Pull Day

AO: the-knoll
Q: Half Lyfe
PAX: G-string, Puzzlah, Lady Liberty, Pebbles, Sooie, Stubs
FNGs: None
COUNT: 7
CONDITIONS: Calm, nice 30ish degrees.

WARMUP: SSH, WMH, BAC, BBAC, MDC, Overhead Press, Fast feet taps with down to push up and back up to fast feet taps (similar to football exercise). Mosey to get coupons. Did some karaokes and politicians during mosey.

THE THANG: 10 stations (5 push/pull). Rotated to each station and did 20 reps then once one round complete drop 5 and repeat. Once down to 5 continues with 5 reps until time was up.
1) Merkins
2) Swing row
3) Front Arm Lift with coupon
4) Bands for reverse down
5)Pull ups
6) Overhead press with dumbbells
7) Bicep Curls with coupon
8) Tricep Extension with coupon
9) Dips
10) Bent over rows with coupon

Mosey back to return coupons. Each PAX said something meaningful to them (inspirational, gratitude, motivational, health, etc)

Returned back to playground. Person that guessed number of rounds we would complete in workout got to skip 5 group burpees. Props to Puzzlah for guessing 7 rounds (correct number) and still doing burpees.

MOLESKINE: see above. Each pax can add if they want. Mine was gratitude for finding F3 and all those I have met and have pushed me to improve myself in Fitness/Fellowship/Faith.

ANNOUNCEMENTS:

COT: count off, nameorama. Prayers offered up. Thank you Lady Liberty for the spoken prayer. Coffee!

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Return to Cinder

AO: the-knoll
Q: Half Lyfe
PAX: El Capitan, Lady Liberty, Malibu, morning stār, Pebbles, Stubs, 2 2.0 Iowa, Samwise?
FNGs: None
COUNT: 9
CONDITIONS: Frosty 14 degs.

WARMUP: SSH, BAC, BBAC, High Knees, Good Mornings, WMH’s, mosey to get coupons.

THE THANG: Tribute Sooie with modified exercise challenge. Instead of planks did Cinder block arm extension in front hold until your not able to. Run to tree line and back. First person out (me) did jumping lunges. Did 2 rounds then started various exercises some with and some without cinder block. Push Ups alternating which hand is on block, bent over row, overhead thrusters with block, shoulder press, pull ups, curl/press/tricep, extension, on back leg press towards sky, mosey to concrete bench. Did steps ups with block, box jumps and dips with block on legs. Back to playground. Did some agility with block. Jump over side to side for 30sec, then side to side step ups for 30sec. Ended with more push ups and modified mountain climbers for some abs. Mosey back to return coupons.

MOLESKINE: Getting outside comfort zone. Applies to many areas of life, work, relationships, kids, F3, etc. Good to have routine, but also good to mix it up. Don’t get stuck!

ANNOUNCEMENTS: Bellevue ADA Playground Equip meeting tonight. Reach out Stubs for details. LeanPax on going. Pitmaster VQ tmrw at Pain Train.

COT: Prayers for those battling and impacted by Cali wild fires, Stubs friend who had a stroke, and Mental health.

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Iron & Fire

AO: pain-train
Q: Sooie
PAX: Wolfpack, Half Lyfe, Siri, G-string, Cheeks, Sooie, Stubs, Pitmaster
FNGs: None
COUNT: 8
CONDITIONS:
Balmy 33 degrees.
Fire playlist courtesy of Wolfpack
https://open.spotify.com/playlist/51444TzeSN59drKik8lhkx?si=N_-BxdfGSyS3YU8lFSrdrA&pi=u-tGeq90oXQ7mj

WARMUP:
Loosen up OYO.
Circle up on our six and fire up the bellows: 30 breaths Wim Hoff style to the rhythm of “We Will Rock You”.
Hammer the Anvil: on the last breath transition to high plank. Exhale. AMRAP merkins on a single breath. TClaps to G-string for getting the most reps…probably like 100 or something.
Plank head, shoulders, knees, and toes 5x OYO
Plank jacks 5x in cadence

Mosey to get cinder blocks.

THE THANG:
BATTLE STATIONS!
– 15lb dumbbell farmer carry around the perimeter of the playground holding the dumbbell by the weight rather than the handle. After 1 lap, PAX rotate to next station.
– IYT MERKIN: plyo merkin with hands and feet leave my the ground. Arms make an “I”, then arms make a “Y”, then arms make a “T”
– SUPER IYT: superman position arms in “I” position gripping 5lb dumbbells. Move arms to “Y”, move arms to “T”, back to “Y”, back to “I”
– BLOCK THRUSTERS
– BLOCK TWISTS/HAMMERS
– BLOCK SWINGS
– BLOCK CURLS
– BLOCK CURL TO SHOULDER PRESS TO EXTENSION

All PAX completed each station. Mosey around the perimeter then repeat. Timer exercise for second round was 12lb dumbbell punches 20x.

MOLESKINE:
New years intentions have a better chance of success in the presence of community.

ANNOUNCEMENTS:
Leanpax
Hearing regarding ADA compliant equipment to Harpeth Knoll parks Thursday, January 9th. Thanks Stubs for putting this on our radar!

COT:
Prayers and requests lifted. Enjoyed the delicious :wolf: :coffee: for coffeeteria

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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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Memory Game 2024

AO: the-knoll
Q: El Capitan
PAX: Half Lyfe, Papa Bear, Stubs, AAA, El Capitan, @TheJudge (2.0)
FNGs: None
COUNT: 6
CONDITIONS: Low 40s & overcast

WARMUP:

– Pilates flow stretches
– Run to tree line & back (25%, 50%, 100%)

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

We ended with 4 minutes to spare so waved goodbye to 2024 with 24 pull-ups.

MOLESKINE:

As we begin the new year, who in your life could you reach out to that’s lonely or “broken”? The memory game caused me to remember those in my family that struggle with mental issues or are sick and spend a lot of time alone or only with a caregiver. If every person is an Image-bearer, then every person is worthy of respect & your compassion. Who can you spend more time with in the New Year that could use a friend?

ANNOUNCEMENTS:

LeanPax begins 01/01. Q schedule for the-knoll is open for January!

COT:

Countorama, Nameorama, and closed with a prayer of thanksgiving + supplication for the sick.

Thank you Half Lyfe for bringing the coffee!

Grateful for y’all.

:el-capitan:

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…Held [indoors], rain or shine

AO: pain-train
Q: Siri
PAX: Pebbles, Stubs, Pitmaster, Cheeks, Wolfpack
FNGs: None
COUNT: 6
CONDITIONS:

Dark and damp. Perfect for coffeeteria.

WARMUP:

Side straddle hops, shoulders, mosey to grab a couple coupons and then rendezvous at a pavilion.

THE THANG:

Grab the extra large cinder block and two regular cinder blocks.
One person do short bursts with the 54# cinder block while everyone else does various maintenance exercises.

Short bursts:
5 floor-to-ceiling raises
5 bent over rows (increased to 15 halfway through)
10 goblet squats
Farmers carry two smaller cinder blocks, about 10-15 yards

Maintenance exercises:
Merkins
Monkey humpers
J-los
Burpees
Big boy sit-ups
And whatever else I felt like

Go until everyone has completed 3 rounds with the big coupon.

MOLESKINE:

Rain is not an excuse to miss the pain train.

ANNOUNCEMENTS:

– LeanPax starting January 1. Head to the LeanPax channel to refresh on the rules, grab an accountability buddy, and sign up on the spreadsheet.
– NYE Convergence at Titan led by Grape.
– F3 Franklin 10-year anniversary coming in hot. I don’t remember the details…

COT:

Personal details shared, prayer lifted up, Go Team.

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Lots of Bear Crawling

AO: the-knoll
Q: Pebbles
PAX: Dr. Stogie, morning stār, Stubs, Wolfpack, El Capitan, Malibu
FNGs: None
COUNT: 7
CONDITIONS: Cool Pleasant

WARMUP: Mosey to collect coupons
BACs
BBACs
Slow merkins
Slow squats

THE THANG:
4 stations
Pull ups
Squats
WWIIs
Kettle bell swings

2:30 of work, 30 sec rest, move to next station
PAX operated in pairs. One bear crawled around playground while other worked.

10 stations completed, 30 min of hard work.

MOLESKINE:
It was awesome to watch everyone push themselves to their own ability. Bear crawls are tough. There was very little rest between sets.
Tclaps to Malibu for starting with a weighted vest
Welcome back Kotter to Dr. Stogie 🔥

ANNOUNCEMENTS:
Leanpax starts in 2 weeks. Check any channel on slack.

Bring a gift on Thursday for a fun swap.

COT: Prayers for charity/peace with family and for loved ones nearing the end of this life.