Tag: Stubs

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Burnout

AO: pain-train
Q: Timber
PAX: G-string, Half Lyfe, Pitmaster, Siri, Stubs, Timber
FNGs: None
COUNT: 6
CONDITIONS: 50 degrees

WARMUP: SSH, slow burpees, runner’s lunge stretch (covered core principles, mission, credo)

THE THANG: Run 2.1 loop with a burnout exercise every 5 minutes. Exercises: inverted rows (AMRAP until you have to pause), squat jumps/iron mikes (AMRAP in 1 minute), merkins (AMRAP until you have to pause), lunges for ~100 yards, burpees (AMRAP for 30 sec) right into continuous broad jumps (for 30 seconds)

MOLESKINE: I enjoyed the fellowship on the run; burpees into broad jumps for 1 minute burns; Pitmaster executed a flawless lift of G-string’s gigantic stone (still in the back of his truck from Thursday’s the-knoll beatdown) before departure

ANNOUNCEMENTS: no-noise-november still ongoing

COT: Arnold Schwarzenegger one said that the most important rep in a workout was the last one. Push until you don’t think you can get another rep, and then get one more. May we continue pushing ourselves (sometimes modifying down, sometimes up) to keep getting better.

Thanks for the push this morning!
-Timber

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FREEDOM!

AO: the-knoll
Q: G-string
PAX: Pebbles, Timber, Waffle, AAA, Stubs, Sooie, morning stār, Ike(William Herbert), Bumblebee, The Judge, Rubix
FNGs: None
COUNT: 14
CONDITIONS: Warmer than Tuesday and wet

WARMUP:
13 of each for the colonies
– SSH
– Don Quixote
– Hill-billy
– BACs
– Merkins
– Indigenous people’s run to the stop sign and back

THE THANG:
– 56 Pull-ups for the 56 signatures on the Declaration of Independence
– 65 No Surrenders for the 65 countries who have won independence from Great Britain
– 76 Merkins for 1776 signing of the Declaration and the 76th birthday of the British Monarch, King Charles
– 87 Squats for 1787 ratification of the Constitution
Each of the PAX was encouraged to modify up or down according to their ability. There were Sandbags and Coupons available.

One of the cultural phenomenon lost as the British Empire spread was stone lifting in Ireland and Scotland. There were heavy stones of cultural significance that the people lifted as rights of passage, job interviews, funeral games, etc.
I brought a large stone from home that anyone who wanted to could attempt to lift. T-Claps to Timber and Waffle for lifting the stone, to Pebbles and morning stār for working together, Sooie for getting an ghaoth faoi (the wind under it), and to the 2.0s for their heart to try!!

MARY:
– American Hammers
– WW1s
– WW2s
– Panamas

MOLESKINE:
There were blocks and sandbags to allow PAX to modify up as well as options to modify down. Know yourself and what you need. Push yourself when you can, and pull-back when you need to.

ANNOUNCEMENTS:
– No Noise November
– Bingro

COT:
– Prayers were offered up.

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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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The Gauntlet

AO: pain-train
Q: Wolfpack
PAX: Siri, Cheeks, Sooie, Timber, G-string, Pitmaster, Stubs
FNGs: None
COUNT: 8
CONDITIONS: Little mist in the air. Perfect to hit the gauntlet.

WARMUP: SSH, BAC, BACBACs, SC, OP, WMH

THE THANG: THE GAUNTLET!

Timer set to 30 minutes

Cones set out all 10-20 yards apart. Performed an exercise at each cone and movement between cones as listed below:
– Walk
– Squat
– Mosey
– Merkin
– Mosey
– Crunch frog
– Mosey
– Burpee
– Mosey
– Coupon suitcase carry
– Bear crawl
– Sprint
– REPEAT

Started with 1 Rep and increased reps by one each lap.

Ended with 5 minutes of breathing and Yoga

MOLESKINE:
Tclaps to G-string and Timber for completing 16 LAPS! That’s 136 reps of squats, merkins, crunchies and burpees. Phew!!

Tclaps to all the PAX who came out and pushed today!

ANNOUNCEMENTS: tussle coming. Volunteers needed.

No Noise November has begun. Grab an accountability partner and tone down the electronic use and tone up self reflection.

COT: Reminder to all PAX that to get stronger you have to add reps. Don’t be afraid to push yourself!

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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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Sandbag Special

AO: the-knoll
Q: Timber
PAX: AAA, G-string, Lady Liberty, Pebbles, Stubs, The Banker, Timber, Wolfpack, Link (2.0), Sandlot (2.0)
FNGs: None
COUNT: 10
CONDITIONS: 35 degrees, lots of moonlight

WARMUP: 4 minute mosey, BACs, back BACs, Seal Claps, Shoulder Press

THE THANG: as many rounds as possible
-Thang 1 (12 minutes): 7 pull-ups, 7 hang clean to squat and press (w/ 60lb sandbag), 15 merkins, 100 yard run
-Thang 2 (10 minutes): 15 squats, 15 curls (w/ 60lb sandbag), 15 WWIIs, 100 yard run
-Thang 3 (2 minutes): sprint 100 yards (w/ 60lb sandbag), rotate with partner

MOLESKINE: finished with 2 minutes of stretching, Pebbles with a great post workout brew, happy birthday to Stubs twins (9 yrs old on Saturday), thanks to Pebbles G-string The Banker for bringing sandbags, Wolfpack caught everyone up on his crazy week stuck in the hurricane, good push by all this morning

ANNOUNCEMENTS: Chiliteria this Sunday!

COT: I have a lot of gratitude for the encouragement from my F3 brothers, and for working hard which motivates me to push harder. Special thanks to Pebbles who joined up on a tussle team with me and G-string, and expressed gratitude for his willingness to take over as AOQ on Thursdays at the-knoll!

Thanks for the push in the gloom!
-Timber

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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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Games in the Dark

AO: the-knoll
Q: Sooie
PAX: AAA, El Capitan, Ex-Pat, morning stār, Pebbles, Sooie, Stubs, Wolfpack, Bumblebee (2.0), Tonks (2.0), Fish Biscuit (2.0)
FNGs: None
COUNT: 11
CONDITIONS: Perfect

WARMUP:
Head and shoulders OYO
BAC
BBAC
Imperial Walkers
Cherry Pickers
Don Quixote’s
WMH OYO
Slow squats
Slow Merkins
20 yard mosey

THE THANG:
2 team relay
2 cones 20 yards apart
Each team sends a runner down to perform exercise, runner sprints back. After everyone on the team ran, we progressed to the next exercise. First team to finish wins. Exercises were:
5 burpees
10 jump squats
15 WWII’s

GAMES!!!
Bear Crawl Tag to determine who would hold the torch first in Torch Tag.
Torch Tag
1 pax with a flashlight, all other Pax try to tag them. Pax had to do SSH while the flashlight was shining on them. Bumblebee held the torch longest.
Infection
Toilet Tag

Ring of Fire to 5

MOLESKINE:
Didn’t have much of a moleskine planned other than having family fun during fall break.

ANNOUNCEMENTS:
Big announcement coming 10/10! Come to the-knoll to find out.
Chili Cookoff 10/20. 12:30-2:30 Shelby Park. Bring your M’s and 2.0’s. See Wolfpack for additional details.

COT:
Prayed for East Tennessee, North Carolina, and Florida as well as PAX traveling over fall break.

Enjoyed the Mtn Mocha generously provided by El Capitan !

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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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Elevens & the Deadly Dice

AO: the-knoll
Q: El Capitan
PAX: Ex-Pat, AAA, morning stār, El Capitan, Malibu, Sooie, Lady Liberty, Pebbles, Timber, Stubs, Bumblebee (2.0), Schmoltz (2.0), TopGun (2.0), TheJudge (2.0)
FNGs: None
COUNT: 14
CONDITIONS: 60 degrees & foggy. Starlit overhead.
TUNES: Joyful eclectic playlist

WARMUP:
– Downdog + cobra
– 10x mountain climbers
– Bird Dogs (3x) each side, 3 sets
– Back stretches (the best)

THE THANG:
PART 1: ELEVENS
– Squat Jumps at top of road
– Butt-kickers down hill to road
– Plank Jacks on road curb
– High Knees back up hill.

Repeat until 11’s complete

PART 2: Deadly Dice

Circle up around flood table. One PAX rolls 12-sided die with regular die into bucket.

Regular die represents exercises:
– 1 (Burpees)
– 2 (Downward Dog Toe Taps 2=1)
– 3 (Dips)
– 4 (American Hammers 2=1)
– 5 (Hand-release merkins)
– 6 (Iron Mikes 2=1)

12-sided die represents the amount of reps.

Wash, rinse, repeat.

PART 3: Return of the Plank, Plank, Goose!
– Circle up in grass. One person is “it”. Goes around duck-duck-goose style. When he chooses a goose, he immediately does 10 SSH while the tagged runs around circle & tries to return to spot before tagger does.

Cool down mosey to coupon tree & back to playground.

MOLESKINE:
Encouraged the PAX to look outside themselves & seek opportunities to better serve their families & communities. It’s so easy to be primarily concerned with what matters to me – but true manliness is sacrificial, seeking the good of others for the glory of God.

ANNOUNCEMENTS:
Happy birthday, @Schmoltz!! Enjoy those birthday breakfast bagels in bed. :joy:
Fat Bear Week is next week, per Sooie! :bear:

COT: Lifted up prayer requests & held a moment of silence. Enjoyed a delicious moment of fellowship & :boar::coffee::tm: post-workout.

Grateful for y’all!

:el-capitan: