Tag: Stubs

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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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Freed to Lead

AO: the-knoll
Q: Pebbles , The Banker, AAA
PAX: morning stār, Timber, Half Lyfe, Wolfpack, Stubs, Bumble Bee
FNGs: None
COUNT: 9
CONDITIONS: Cold and windy

WARMUP:
Half mile run with various dynamic movements (not stretching)

THE THANG:
Randomly selected 3 PAX to lead 10min of the workout. Surprise!

Banker – monkey humpers, partner carry, wall sit
AAA – AMRAP merkins, squat jumps, pull ups, big boys
Bumble bee – game of infection

MOLESKINE:
T-Claps to The Banker, AAA, and Bumble for stepping up to lead with no notice. It’s tough to lead with no prep, but as men we need to be ready to step in and step up.

I was up all night with a sick two year old and was not in good mental shape to lead the workout.

Shared that I was grateful for the time I spent comforting my 2.0. Time goes by fast and she won’t need me for long.

ANNOUNCEMENTS:

COT: Prayers

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Partner Murph

AO: the-knoll
Q: Pebbles
PAX: Sooie, Stubs, Timber, The Banker, Papa Bear, Étouffée, Siri
FNGs: None
COUNT: 8
CONDITIONS: Cold, frosty, 20deg

WARMUP:
Side Straddle Hops
Half mile mosey
Slow Merkins
Slow Squats

THE THANG:

Murph with a partner. 100 pull ups, 200 merkins, 300 squats total as a team. 1 partner ran 200meters while the other was working.

11s on the hill – Carolina Dry Docks & Iron Mikes

MOLESKINE:
I used to think a virtuous man impressed others with feats of strength on the battlefield. I’m realizing now that the real battle starts in the mind. It’s the struggle to get up with the alarm, choosing to do the right thing, push when things fee hard. These small acts of will are what make a man virtuous and strong.

Inspired by all of you who choose to wake up early and do something hard.

ANNOUNCEMENTS:
LeanPax starting soon.

COT: Prayers offered

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Long Warmup for an Explosive Workout

AO: pain-train
Q: Siri
PAX: Stubs, Wolfpack, Cheeks, G-string
FNGs: None
COUNT: 5
CONDITIONS:
Chilly, but refreshing once we started moving.

WARMUP:
We took our time warming up with some extended stretching, merkin snacks, moseying, and dynamic warmups for our legs (butt kickers, high knees, etc)

THE THANG:
We grabbed 4 cinder blocks and headed to the front doors of the church for our beatdown.

Two teams. One person from each team does Farmers Carry around the perimeter of the parking lot. Everyone else does a designated number of reps of an exercise. When the six is in, the person doing the farmers carry stops and their teammates sprint to where they stopped. New exercise/rep count called out and new person does the farmers carry. Get around the parking lot as fast as possible.
10 big boy sit-ups
20 Sit throughs (each side is half)
30 4-count J-Los
40 Mountain climbers (each side is half)
50 monkey humpers

When the person doing the farmers carry crosses the finish line, their teammates must still finish all their reps. First team to get all their teammates across the finish line wins.

MOLESKINE:
An extended Farmers carry is significantly more difficult than I anticipated. There was a moment where my vision started darkening, and I definitely had a light flavor of blood in my mouth by the end. The whole workout took about 15 minutes tops, even with two laps around the church, but that was all it took to wipe me out.

ANNOUNCEMENTS:
Butterball Crawl family 5k and 1 mile fun run on T’Giving Day. Also a workout at The Knoll will occur that day.

COT:
Prayers for everyone’s holiday coming up.

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Link takes us to the Links

AO: the-knoll
Q: Wolfpack
PAX: Stubs, Waffle, Pitmaster, Wolfpack, Link, THe Judge
FNGs: None
COUNT: 6
CONDITIONS: Brrrrrr

WARMUP: Run to stop sign, 5 motivators, run back to playground, 5 motivators, Leg raises, WMH

THE THANG:
GOLF!
PAX split into two teams. One PAX from each team stepped up and hit their ball towards a light 15 yards away. Closest to the light wins, losing team runs to the light and back to retrieve the balls. Both teams do either:
– 10 Merkins
– 20 Squats
– 50 SSH
Link let us know which one each round. We played golf for roughly 25 minutes so lots of Merkins were merked, squats were squatted and hops were straddled from the side.

HOT POTATO
PAX circled up and passed the light around in a circle. Music was playing and if it stopped on you… TWO BURPEES! PAX held a low squat while passing. Did this for roughly 6 minutes

MARY
Yes.

MOLESKINE: We’ve got some solid golfers on our hands. And Stubs definitely had it out for The Judge in Hot Potato :slightly_smiling_face:

ANNOUNCEMENTS: NoNoiseNovember

COT: Link reminded us of the message on Tuesday to make sure you are taking the time to quiet down and find your foundation, action and growth in your day. What are you reading and reflecting on in these ways?

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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